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Attackpoint - performance and training tools for orienteering athletes

Training Log: JoshuaDudley

In the last 7 days:

activity # timemileskm+m
  Orienteering4 3:19:55 16.75(11:56) 26.96(7:25)
  Biking3 2:17:33 11.81 19.0
  Running3 53:58 6.24(8:39) 10.04(5:23)
  Total8 6:31:26 34.8 56.0
averages - weight:84.2kg
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Wednesday Feb 20 #

Note
weight:84.2kg (rest day)

Was feeling quite mentally tired so skipped training today. Leg also feeling like needing a rest.

Tuesday Feb 19 #

5 PM

Biking 25:00 [1] 9.0 km (21.6 kph)

Bike needs a good fix, annoying me.
6 PM

Orienteering (Night O) 38:44 [1] **** 4.47 km (8:40 / km)
ahr:123 max:153

Short night o rfom the club house. Overall quite dissapointed in my performance. I did feel a bit stressed and tired from work and having issues with my bike. Head maybe wasnt in the game.

Started out sloppy just running the wrong line, not really checking the map and having no plan. result was I took a while to find the control, just sloppy and lazy. It got better tho, I really forced my self to focus and be positive. The course didnt have much flow to it so it was a little stop/start. Along a path, into very detailed hill, along path again. Think i need to rest my head for the weekend and be fresh.

Summary:
- rest and recover, reflect on things that have gone well and not well
- stay positive
- look up, ahead, bearing and plan

Biking (Spin) 20:00 [1]

Monday Feb 18 #

6 PM

Running 26:58 [1] 5.04 km (5:21 / km)
ahr:128 max:154

Easy run, legs felt quite good from weekend.

Sunday Feb 17 #

10 AM

Running warm up/down 17:00 [1] 3.0 km (5:40 / km)

Orienteering race 45:41 [4] *** 7.23 km (6:19 / km)
ahr:153 max:170

Local event, used as a chance to work on a bit of race technique. Nailing the control circle and pushing when possible. Overall felt quite tired from the start and wasn’t able to run very quick. Was disappointed in my technical also as was sloppy into some controls. Second half had some good head to head racing with Joakim which showed positive signs for relay races.

https://www.livelox.com/Viewer/Vintercupen-Etapp-6...

Overall the start of the course was a bit grotty, the quality of control and map was poor for 1,2,3 and my routes a little off, but ok. 4 decided i wanted to practice my compass and line, so went straight. Almost died coming down the hill leg got stuck in a hole. ROunded it off quite well just didnt feel very springy. Oskar ran a quite leg, staying on paths. 5 was disapointing as I had a clear plan and it was a nice easy leg. My bearing was shit so i came right thinking I was on the left hill. Luckily the powerline saved me. 6 Also decided to practice my straight technqiue. It was sloppy near the end, but actually turned out to be a nice entry into the control. Seeing other routes many went left on the path. In my head i was not really considering path options and wanted to just nail my bearing. The big hill climb was very slow which would have been avoided on the path. 7 was just rubbish for me. Spotted the path above the control on the map and thought it was crags, so took a rough bearing and head up for crags, knowing control will be just under them.obviously they were not crags so i was pushed down where I relocated and lost a lot of time. Joakim cought me here and we had some good head to head. This spurred me on to keep trying and push some different route choices. 8 and 9 went well. Felt like my enthusiasm to do well was higher, was more foucssed when I needed to be and running a bit harder. 10 an intersting leg. decided to go low, and tolled between path or straight. Decided straight, as more direct route in, and better practice. Joakim took me going high. Also oskar was quite alot faster on the road. Next few legs were fast paced and little paths on and off, good fun to end the course.

Summary:
-Stay positive and spur yourself on
-put past controls behind you until the race is over
-bearing out critical, bearing in critical
- make a plan that is clear enough to describe to someone else, or you dont know it

Saturday Feb 16 #

10 AM

Orienteering 1:20:36 [3] **** 10.59 km (7:37 / km)
ahr:143 max:173

Amazing forest, tough and technical. Very saturated from snow and rain so quite tough running. Felt good before mass start and good wee warmup. Aim was to nail all bearings and be conifedent and accurate into the control circle.

1 started quite quick and aimed for quite straight route hit green cane round then traversed marshes, bit distracted by other orienteers and didn’t really have a plan into control. Drifted left down to large marsh so piped back right up to control. 2 easy line out contour round into control. Was with front pack runners. 3 bearing out and over, head up boom. 4 aimed for marsh crossing quite straight line, nasty slow climb out of 3. Crossed marsh and judges up over route vs contour round. Marsh was grotty so came high followed crags up through gap and down into control. Didn’t check circle so was 5m left. 5 up renetrant head up looking for hill. 6 aim was to follow ridge line using cliff as edge then come down at high point round into control. Was too far right so popped down to late and misrelocated on southern hill got very confused. Should have stayed closer to cliffs and kept better contact maybe broken leg down more. 7 relocated and starightford renetrant up to control. 8 aim for straight line to small hills and then follow high to big marsh. Hit marsh well but a bit right his was low. Came to far right and had to banana back. Should have had clearer plan into control. 9 nice bearing out pick features fine. 10 aimed left of marsh then along side following line hit veg boundary saw renetrant on left and dead on control line. 11 path option along hill and in. Bit grotty. 12 bearing and contour round. Aiming high hit double boulder boom. Started a little left out of control but came round and neat into control. Should have read circle better. 14 almost took right path line but stayed low on line was on point but marsh a little grotty. 15 did joint with Oskar at slower pace straightforward control. 16 right line, into control located off marsh straight in head up.17 almost drowned horrible cold marsh. So skipped to 18-20-finish

Summary
- need to work on that into control plan the last third of leg, need have better focus and plan for last section
- if plan is vague break it down, focus on the compass

https://drive.google.com/file/d/1oE_BRM933o8l-Gv3L...
4 PM

Orienteering (Control pick) 34:54 [3] **** 4.67 km (7:28 / km)
ahr:141 max:163

Short sharp control pick on ape hill. Overall some very well executed controls however also a couple of poor ones. 7 was bad, drifted left down the hill, also a couple of people walking put me off which shouldn't do.
Also number 13 lost touch when climbing, porr bearing and lack of plan. Was trying out a wrist based compass which I am not sure was my thing.
Some features could do with being remapped.

Summary:
-Out of control is key, head up and keep ticking off the little things, if you have to relocate then its too late

https://drive.google.com/file/d/1U0_nbyyq9glgaxe7O...

https://drive.google.com/file/d/1Xe17YEqiOjvZGRj8a...
6 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Friday Feb 15 #

6 PM

Biking 30:00 [1] 10.0 km (20.0 kph)

Biking (Spinning) 1:02:33 [3]
ahr:150 max:161

Spin session head too tired to orienteer. Leg felt like it needed a day off running but still fine. Was feeling strong doing a tempo session. Bit of map reading of last boc remembering a tough race.

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