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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Mar 30:

activity # timemileskm+m
  Orienteering5 2:36:22 16.73(9:21) 26.92(5:49)
  Running7 2:12:39 15.16(8:45) 24.4(5:26)
  Total8 4:49:01 31.89(9:04) 51.32(5:38)

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Saturday Mar 30 #

12 PM

Running warm up/down 14:23 [1] 2.47 km (5:49 / km)
ahr:126 max:153

Excited for danish spring middle today weather was amazing and I felt clear headed and ready to run. I kept going in my head that I needed to nail the compass out and in controls, keep a simple clear plan and head up. Legs felt fine, but right knee a little stiff. After a good jog and some elastic tape, it felt good. Focus on the orienteering and let the pace sort itself.

Orienteering race (Danish Speing Middle) 41:07 [5] *** 8.02 km (5:08 / km)
ahr:160 max:179

To be filled in
1 PM

Running warm up/down 11:11 [1] 1.89 km (5:55 / km)
ahr:130 max:137

Cooling down, going over race in my head

Friday Mar 29 #

10 AM

Running warm up/down 8:21 [1] 1.48 km (5:39 / km)
ahr:135 max:147

Some danish forest on an nice sunny day. Felt good. A little stiff in the legs and the new shoes had a sore spot. Won't be using them for the race.

Orienteering (Middle) 25:56 [3] *** 4.99 km (5:12 / km)
ahr:151 max:174

Day before danish spring middle, chance to get a little more exposure to the terrain and understand how to approach it. In my head my main focuses were similar to usual this week, bearing, simple plan and head up. In the forest could see for a couple hundred meters in places so vis was good, but flat and in distinct contours, so you really had to be confident on your line.

1 set off along the path right side, aim to bearing off the hill, up rentertant into control. Felt very flat and I kept checking left and right to make sure I wasn't on some other hill. 2 much the same strong bearing, used veg boundary as guide, using spur as attack point. 3 saw hill top, 1 then 2 and in, nice and high line. 4 had a plan to go left route but poor bearing out came right, so stuck to right line. Problem was coming off path, i didn't take a good bearing and stay parallel to the line a couple hundred m off. Also I had no clear plan. 5 short bearing. Hard to see feature so stopped to look. Important for these short ones to get it rough first time. 6 saw clear line out to path, but came left and misinterpreted vegetation. Lost some time but relocated quickly. The out of control plan is important especially the line, and to have simple clear points along the way. If off line easy to be fooled as similar flat features so need to be confident on location. 7 didn't want to go in marsh so took right curvy line. Nice, saw hills in. 8 confidence in the bearing, no significant shapes to bounce off. Line was good. 9 was pushed right by veg a little but checked bearing and came back round hills to control. Good line but could have been bad. Could have been straighter to save distance. 10 line was spot on, builder was tiny so ran right last it. 11 line foot out of control into control detail was tricky and shitty brushings.

- bearing out of control vital with good plan
- features are low and small, so having a clear, simple, regular contact important
- keep, head up, stay positive and know what looking for

Thursday Mar 28 #

10 PM

Orienteering (Night o middle) 29:39 [3] *** 5.28 km (5:37 / km)
ahr:144 max:164

A bit of night o to introduce me to the danish terrain. Lots of beech trees and leafy floor. Marshes were distinct and not easy to cross. Some of the white terrain very quick but could also have a mix of fallen branches making crossing a bit more effort. Microroute choice making a difference. Bearings were key in and out of controls. Mine were strong and I was quite happy with them. They took me the right way. Shapes although gradual were nice and obvious. Some of the green felt quite thick but when in it, felt ok to run.

- get orientated out of the control
- Clear decisive plan avoiding marshes
- Head up looking for micro route choices or keeping straight

Wednesday Mar 27 #

6 PM

Running warm up/down 37:18 [1] 6.78 km (5:30 / km)
ahr:134 max:162

Jog to session. Legs felt good

Orienteering (Night o) 34:40 [4] *** 5.63 km (6:09 / km)
ahr:153 max:175

10mila training session. Mass start with approx 15-20 guys. Great fun and good challenge for focus and technique. My focused were simple plan, good bearing, head up. I had a fairly clean race.

Still a couple of times where I do this zigzagging, like on 14 (last control), the long leg 12 also. To prevent this I need to be sure of my bearings and make than plan broken down further

Livelox sadly isn’t my gaffle but it’s better than nothing
7 PM

Running warm up/down 34:46 [1] 6.08 km (5:43 / km)
ahr:157 max:166

Jog home. Was getting quite tired

Tuesday Mar 26 #

(rest day)

Monday Mar 25 #

10 AM

Running 21:40 [2] 4.2 km (5:10 / km)
ahr:144 max:172

A quickie before lunch

Orienteering 25:00 [2] *** 3.0 km (8:20 / km)
ahr:134 max:163

Playing around on the hill near my flat. Amazing sunset. Going over some controls from the weekend and rerunning then. Putting my control plan into action.

-keep plan simple
- take a good bearing and know what aiming for
- head up
5 PM

Running 5:00 [2] 1.5 km (3:20 / km)

Sunday Mar 24 #

(rest day)

Inside right knee felt a little tired today, so decided to rest up and do some stretching.

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