Training Log Archive: JoshuaDudley

C • calf 2

Famous ifk night corridors begin. Wanted to go and run a short amount. To gauge how calf was feeling and to get the map. Was feeling a little unsure at start and calf felt a little stiff but after a warm up it felt good. When in the forest was very easy running and aiming for great compass navigation. Going so slow meant nap was on top form. Which wasn’t much slower than the front pack but I was soon on my own. Set myself a strict limit and looped back. On path back I could feel a small something on the calf but also not sure if it was a bit of mental thoughts. Looking forward to finishing the corrridor.
https://www.livelox.com/Viewer/Nattkorridor/Nattko...

Link to livelox, managed to successfully upload route just using phone and watch

Night biking around forest mix of small trails and larger ones. Lots of up and down nd roots and rocks. Quite tricky to keep a steady pace. Calf gave no issues.

Easy run along flat pavement to get blood flow, do some calf raises. There were some waves of pain and felt a little bit in the left calf also but a lot less pain than before. Things improving just need time.

After lots of stretching and rolling previous night and good sleep, calf still wasn't ready for running in the terrain so was sensible and walked a course. The area south of WOC19 terrain. Some really stunning terrain, however there have been areas of recent felling. Saw two moose.

From training,straight line seems to be the best on most legs, so bearings critical. Some legs have nice big features (hills, open areas, crags) others have little and can be very flat/vague coming into control. For these legs, even more focus on bearing coming into control, and pick nice large features like marshes, big spurs/hills, getting a good idea of general shape. Some great vistiblity in areas. Some green areas aren't terrible to run thorugh, and also not that distinct from a distance (veg was also old on map).

Will be coming back to train a bit quicker here. Girls managed a long training, about 14km in two hours.

C • Halden 2

C • calf 1

Easy run to test calf and get some blood flow. Felt alot better but still niggly when running on the toes.

Wi H sore calf did easy jog to shops to gauge pain and severity. Was able to jog in a controlled manner but still tight if pushed at any point, especially running on toes

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.