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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Feb 16:

activity # timemileskm+m
  Orienteering5 4:48:54 23.62(12:14) 38.02(7:36)
  Biking2 2:04:02 6.21 10.0
  Running5 1:44:38 12.37(8:27) 19.91(5:15)
  Total9 8:37:34 42.21 67.93

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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.

Thursday Feb 14 #

6 PM

Running 25:00 [1] 5.0 km (5:00 / km)

7 PM

Orienteering (Night o) 48:42 [2] ***** 5.65 km (8:37 / km)
ahr:134 max:152

Night corridor. Really focusing on compass and good technique.
Running felt good, wasn’t pushing too fast. Overall happy with result, some really tricky sections, but direction was usually very good and plans executed well.

Summary:
- keep those bearings up, good focus and aim for something
- head up keep alert for shapes and
- keep a plan basic

Route upload later

Running warm up/down 20:43 [2] 3.22 km (6:26 / km)
ahr:134 max:155

Wednesday Feb 13 #

7 PM

Running 22:47 [2] 5.0 km (4:33 / km)
ahr:144 max:163

Steady run along side of canal. Was too tired with too little time to do any orienteering. Felt good to be able to run again. Focusing on my running technique. After run leg was a little tender probably not used to roads but feels good the next day

Tuesday Feb 12 #

6 PM

Running 26:08 [1] 4.69 km (5:34 / km)
ahr:139 max:165

Orienteering (Night o) 26:26 [2] ***** 3.16 km (8:22 / km)
ahr:128 max:153

Removed all rock features from map and north lines, made for quite a challenge. Felt comfortable running in the terrain now and head up. Was drifting slightly on controls but in most keeping on line.

Summary:
-remember to aim for something break it down
- take quality bearings

Biking (Spin) 31:29 [5]
ahr:142 max:181

4 intervals by approx 4mins hard intensity.

Sunday Feb 10 #

8 AM

Orienteering (Long run with o) 1:38:16 [2] *** 13.95 km (7:03 / km)
ahr:130 max:164

Nice morning long run with Callum and Craig. Took it easy to get warmed up at start but leg was good and was fine. A little tender after to touch but happy.

Control 1 tricky on hill side aimed for high path then neat features into control. 2 good line out good bearing came a little right. 3 bearing out maintain level and head up hills pointing nicely. 4 came out on right line spur to crag gap. Aim was for crag at open marsh. Line out of crag was good but I should have known I was still too far right. Came down right of path had to relocate. Not good. Should have taken better bearing from crag to marsh. 5 stayed high using spur in over marsh detail hard to read on ground, quite confident of position. 6bearing right side of hill nice control pick into control, simple aps. Boom. 7 take right line of hills past marsh

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