Training Log Archive: JoshuaDudley

Morning brithday run around the city. Very quiet lovely time to run. Legs felt quite stiff from fast run day before. eventually got working, couple km in. Felt good breathing, but legs a little tired

C • Happy Birthday 2

Amazing orineteering very close to office. 10 min warmup to the forest, from the office door. Just before lunch, Beautiful fresh sunny day. Aim was to go hard, but be accurate on the compass, nailing in and out of controls. Was feeling good.

Started out strong, along path and bearing off. Wasn't really sure what ot look for but was able to check the features on the slow up hill. Into renetrant, follow green edge, over hill top, boom. Quick rotate map, set compass, see wall go. Didnt feel like I was forcing my pace thorugh the forest overly, but qas quite a good pace. Was constantly checking features on map as short controls. Over marsh, hill top and in. Pointing in 3 direction, set compass, go. Bit vague after wall, but stopped checked map, head up saw it. 4, simple, 3 hills, path cut acoross, head up, compass, easy. 5 looked tricky, so set compass, this is everything. nice line, over hill, pass crags, contour to control. boom. 6 see path, compass, map down, run. Cut off path at bend, up through renetrant, 7 back to path, Left line a little shorter but more complex. Ticked off features into control, made quick plan on path, neat contol. 8 compass, didn't notice it was a knoll before path, but as so close, easy to spot, could have saved some seconds. 9 bearing, nice line thorugh hills, round lake. 10, 11, 12, bearing bearing bearing. Was taking the time to take good bearings, and look at leg a couple seconds. little right on 12. Head up, 13, bearing over first hill, strong to finish.

Summary:
- Great bearings , happy with performance (at control, stop, good bearing, look at leg)
- spot opporunities to rest your brain, but keep in check with map if you don't know your next move.

https://drive.google.com/open?id=1bU_065_5blHYRikY...

Easy morning run. Legs felt quite stiff after previous corridors. After a couple km was feeling good and springy. Felt nice to have done something easy before breakfast, think it helped to loosen up any aches.

Classic ifk night corridor. 164 days until 10mila.

Was feeling pretty good even after last nights intervals. Calf felt alright but wanted to take it easy. Also wanted to try and stick with front group to see how I would cope with pace and navigation. Aim for navigation was really focus on the compass, not to look to far ahead and know where I was all the time.

Started off well, group pace was decent I could keep up comfortably and was taking in the detail as planned, eventually reached split point so decided to go for the long split as was feeling good. Navigation still felt good, great practice for focusing on your own thing whilst others around you. Reached a tricky part just after bridge crossing where I was got a little confused came too far right off path and misplaced my position. Was following roughly where I was but then got back on track. Had another couple of sloppy points further round. 2/3 that were on sloping features hills or spurs which made it tricky to keep a bearing, especially when no point features to bounce off. Bearings curical. Happy with performance. At about half way three of use split from the main group and were going ahead felt like I was navigating strong and taking an easy pace but still keeping 7-8min/km in rough terrain.

See route https://www.livelox.com/Viewer/Nattkorridor/Nattko...

Classroom O 1
drawing route, talking out loud what my plan is, comparing to other routes
http://3drerun.worldofo.com/2d/?lidstr=20181006_JE...

Tough night intervals on the tough single track through forest. Was going based on how my calf would feel. Was feeling quite good before so wanted to go for a quality session. Rain cleared but track was sodden.

Managed to complete 3 hard loops about 2km each approx 1mij between each. Pace approx 440, slowed a little on the last. First group was probably 30s per km quicker. Finished off with a slow one. Happy that calf was good, impressed by the pace of the others, clearly lots of room for improvement:

Easy run after the weekend to check out the calf. Happy with how I felt. No niggles. Was running easy and felt good, both breathing and legs. Did 10-15mijs of strength training, squats lunges calf raises pull-ups pushups ect.