Training Log Archive: JoshuaDudley

Short middle race in technical norwegian forest. one minute starts between people. Was a relatively chilly morning, could have done with an extra bit of time for warmup.

Knew was a short course with many controls, so in my head wanted to run a clean run, not too quick, but also didn't want to get caught (should have not been worried about others, can#t control their race).

Set off first, buzz from starting I headed off into forest, a bit dazzeled, hand drawn course through me, and unsure what I was aiming for, line was off and map didn't seem that clear. Should have slowed right down, taken good bearing and then gone, knowing what I was going for. Was caught by minute man. 2 was good,. 3 tricky leg, thought about straight line, but wanted to get more comforable with map, so took path line round right. hill edge led nicely into control. 4, bearing, tricky in green so force to stay on lline, spiked it. 5 also bearing, use crags as AP. landed in reentrant a little left, checked map, fixed. 6 should have been cake, but thought i had gone too far right, then came back left into wrong renentrant. Have confidence!!!

7 very technical section of map, saw path option so went for it. carefully cut off, over crag/green renetrant, stopped as hit large depression feature. properly looked at control, crags lined up, no control. went a bit up, ahh, got it, it was hidden right on a small knoll. 8 bearing, pick off obvious features, knoll felt big. 9, out to marsh, up renentrant, count the hill tops, hit the spur, no control, was slight left took 30s to relocate. 10, aimed for straight, lsight right of crags, good bearing. nice reentrant spur inot control. 11 bearing mainly straight, into control enterred left into green a little early. 12 bearing was way off left. Blame Oskar infront of me, bananaed round into control, perhaps was good to avoid marsh. 13 lovely running, clear attackpoint, but came into green and line was left again (notice all these lefts) had to right angle to control. 14 went well, stuck to path, then picked off green boundaries, saw hill with tape (no control threw me al ittle). 15 came a little right of line so I could be channelled into control, spot on.

About 3 mins behind Albin (in swedish national team)

Summary
-sloppy orienteering, too much adrenaline, perhaps relax a little next time
-lots of drifts left of control, especially towards final entry (1,4,5,6,9,11,12,13) something to work on??
- take the time to read the tricky detail when needed, open up the speed when possible in the flat open areas

Afternoon long session on same area as morning, mass start. 30s before start, we had to draw our routes on the 4 longest legs, and had to stick to these lines in the forest. To simulate that you should have about 8s to decide on a long leg route. Surpisingly tricky.

Also felt again that was a bit rushed before start, didn't get enough time to warm up before starting. Wanted to improve on my morning technical performance, aim was to start steady and be accurate on bearings.

1 set off well, came on with bearing, ticking off crags down to renetrant and into control, on time with leaders. 2 was annoying, didn't manage to stick to my drawn line exactly, came a bit left, but would have preferred to stay on my current line. Decided to be a good boy and go to my drawn line, which was ok, but found myself stuck at a canyon feature with no obvious way through. ****something to be aware of in this terrain, crossing cliffs/canyon features as cliffs are usually very large and can trap you, loosing alot of time. 3 also frustrating, as my map was folded halfway between the leg and stuck in plastic so I had to keep flipping to see ahead. for first half was abole to stick to line well, but was quite grotty area, lot of farmed trees and wind blow. By mid point line went through bike jump park so had to go round. Was feeling a bit low and frustrated by this point. 2nd half of leg was much nicer, my line was a bit off but still good. then my calf gave up. Pain in my calf reached an uncomfortable level nearing 3, I tried to stretch it off, but felt like someone was pulling it apart. Decided to bail and walk back.

An annoying session and frustrating as things didn't go to plan and I came away injured. It just all felt a bit rushed at the start.

Summary:
-keep an eye out for large crag/canyon features, great for AP but also dangerous to get on the wrong side
-perhaps practice some long leg planning looking at old courses
- ensure a good warmup everytime

Amazing night orienteering around halden hut area. Was excited beforehand. Legs felt a little stiff, right calf had been a bit twingy from previous night but after a short warm up and dump body felt good to go. Little foggy in air. Aim for evening was bearing bearings bearings.

Started off shaky a little overwhelmed by map detail and forest thickness. Went for right line but drifted a bit too right. Out of three had clear plan for first half, could have readjusted bearing but followed contours to hill top and across to control. 5solid bearing all the way felt further up hill than thought but stayed on line. Bit shocked by long leg. Didn’t know where to start really, almost walked into crag, no obvious line so aimed for path crossing half way, bearing through green lines. Felt slow running but line was good. Saw large marsh and crag line bear control so took bearing sneaked into control well. 7 no obvious features plan was solid bearing and pick off boulders. Line was great but slight left near control. 8 was also bearing slowed a little hesitant but spotted crag renetrant and homed in ok control. 9 stopped to check route, what a leg. Picked line close to to red line, down to path and beneath crags, through marshes on bearing ticking off large features and regular compass checks. Was going steady and well but 80% the way surprised my self on crags, completely thrown I stopped and relocated. Revised and slowly continued. 10 bearing bearing. Zigzagged a little. Could have taken better bearing. 11 bearing was the way. Ticking off large features mainly marshes and crossing points, really happy with entry. Next was bearing. Small hill round marsh boom control. Was now right on time had ten minutes to get back set off to next control but hit big marsh and bailed to path home. Was getting a bit cold as was very wet. Amazing run down to 2 straight down big spur hit crag dead on so was a bit slow and rocky crossing. Took bearing to open area but slowed way too early and came left. Sloppy finish back to car but worked it out.

Summary:
- Bearings crucial in this terrain as going round won’t usually save time.
- My bearings varied some very good and some poor. Still need practice and take all bearings serious
- On very detailed long legs where no obvious route need to have better plan not just run and hope, think up plan to work on this ****

Easy night run around the city to keep the legs ticking and remove some tension in the legs.

Double loop night o.

Cold clear night. Good warm up. Calf a little tight but loosened off. Had come from after work and wanted to get training in (only had two beers)

Ran a 3.7km loop aim for first was fast and pushing, whereas for second loop was to aim for steady pace entire way. Same loop, to see how times compared on each and route choices when I was less forceful on pace.

Continue analysis later...

https://drive.google.com/file/d/1b_CXTV5LEwOc40oel...

Night intervals on track. Slight gradient up the first half. Ran strong and felt good for first three. Four felt tough, slipped on time so really pushed five.was running about 3.40 min Kms. Leaders about 3.15/20. Finished strong on five then did an easy pace one. Interval about 1.25km

Late night tempo around center. Bit of sleet and rain, quite cold and windy. Felt pretty good for the first 4km was pushing a bit then began to tire.

Thoughts from my race today. Generally happy with my performance on first half. Disappointed in my second half. Feels like my pace not quite there to match the top guys, who were running 5minkm. Was a cold day some snow on ground. Before race had decent warm up but legs felt a little stiff still, maybe run from night before was too quick. During race didn’t ever feel like I was pushing that hard, and wasn’t able to, perhaps the cold or maybe not fully rested from week before. There was no spring in my step.

Now for controls.
1. Started fast and steady, safe route on paths to get used to map, green turned out not fun to run through. Bearing was good nailed control.
2. Bearing out was poor. Too far right got stuck in green. Lost a good bit of pace getting out.
3. Straight is great. Used contrours and veg to break down leg, was textbook. Running steady uphill but not pushing to fast.
4. Very easy, little bit left.
5. Bearing and followed trog through marsh, relocated on spur. Nailed.
6. Had spotted good route on previous leg. Crossed marsh early. Good line. Caught couple of guys. Control was hidden under knoll.
7. Got a bit of tow from two guys but quickly overtook, as didn’t want distraction. Good detail picking.
8. Bearing straight up, nice shapes easy entry, know which boulder, check. At this point felt like I was navigating well and not pushing too hard, but moving well. Would be interesting to compare with splits now.
9. Forest a bit tougher, brashing. Plan a little more vague. Compass to ride and in. Check.
10. Had spotted this leg a while before, still undecided about straight or round. Looking now, right line was really nice. I chose straight. Which wasn’t as green as I imagined but little to use for attacking near control. Probably lost some pace in green. Hesitated on descent unsure where I was. Thought I had nailed renetrant but a bit left. Should have used platform as attackfeatyre. And green. Seems obvious now. Got caught by three.
11. No great plan, bearing. Could see others ahead. Pace now felt a bit quicker than I had been running before.
12. Follow contours. Veg behind helped. Could see from far.
13. Aimed for straight line, green was ok. Running uphill also didn’t seem that bad in green. Gained a little time back. Nailed control.
14. Someone right behind me so felt rushed to get away. Bearing was a bit right. Scared myself thinking I had lost path, but found it again. Bearing and aim for open hillside for control. Guy just in front of me turned right just before reaching hill which threw me off. Should have maintained course. I was fine on line. Feel so dumb. Spent the next couple mins relocating. Kicking myself after.
15. Top of hill. Little left found cabin. Veg was strangely mapped.
16. Path for first half, just missed little path into green. Decided straight route through marsh and stick compass. Worked ok but could have been better. Drifter right relocated on hill. Next few controls were nice. Last before finish there three gaffels less than 100m apart lost 20s drifted to wrong one.

Summary:
- still need to work on those bearings especially short legs and into control
- still being put off by others, have confidence and solidify your attackpoint
- introduce some high intensity orienteering to help with the focus under pressure
- regarding pace, introduce weekly tempo run at high heart rate to get more used to competition pace

https://www.livelox.com/Viewer/Smalandskavlen/Herr...

C • analysis 2