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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Apr 13:

activity # timemileskm+m
  Other1 3:00:00
  Running6 2:19:32 14.8(9:26) 23.82(5:51)
  Orienteering2 1:22:09 8.43(9:45) 13.56(6:03) 1499 /17c52%
  Biking2 40:00 8.7(13.0/h) 14.0(21.0/h)
  Total10 7:21:41 31.93 51.38 1499 /17c52%
averages - sleep:9

» now

Saturday Apr 13 #

8 AM

Running 18:23 [1] 2.71 km (6:47 / km)
ahr:118 max:151

Lovely morning jog by the lake
11 AM

Running warm up/down 16:43 [1] 2.82 km (5:56 / km)
ahr:126 max:161

Warmup for sl middle. Legs felt good but not perfect. One sock was a bit short which annoyed me a little. I was excited for the race as it was a lovely day but something just felt a bit odd, like I wasn't quite ready, like a bit rushed. I got to the start and there was a prestart call up which was earlier than I thought, I had no bib number which confused me a little, so I was not as relaxed as I could have been. Tried to get my mind in the game, three things, bearing out, simple plan and head up. Let the speed do its thing.
12 PM

Orienteering race (SL middle) 40:30 [5] **** 6.31 km (6:25 / km) +149m 5:44 / km
ahr:158 max:179 spiked:9/17c slept:9.0

Was running in m21-2 which was exciting, felt like less pressure, and because of the shorter course I would beable to push harder which was the wrong thing to think. In summary I was disappointed in my performance I feel likethere were some old points, but I was orienteering sloppy and with the wrong mindset. In general I saw myself loose sometime in control circle being slightly off point and easy to run past. Also some poor plans on longer legs needs to be better to prevent big time losses.
1- first thought looking at map was lots of detail. Take strong bearing and start simplifying. Over spur past renentrant picking up detail and understanding terrain, over marsh and keep line up into control, saw cliff was 10m right so came into. Control quite hidden. Boom.
2 pot luck control, set bearing careful and go. Slowed into circle and turned round when I was confident I was 10m past it. It was low and hidden in shadow.
3 another straight bearing, up the hill. Map down and climb. Looking out for rock line, on top keep line and head up, pick off features into control, was slightly right above but noticed in time and in.
4 clear plan bearing down into drainage head up saw control boom.
5 bearing bearing bearing. Over hill and cliff edge, was confident on location, looked over to right control hidden in.
6 initial plan to stay under cliffs and bearing up to control. Plan to control was bad. Line in and out of marsh was poor and confused my location. I climbed and ran further than I realised. Hit large reentrant and cliff and relocated back to control. I had poor plan after marsh which set me back 2mins.
7 tried to put mistake behind me and continue. Took nice bearing, followed marsh along strayed right a little onto nicer terrain but kept right and running, went past control 20m and came back.
8 bearing out was sloppy drifting right but line was ok using crags to come down into control.
9 simple bearing with slight right over cliff and into control. Was good but slightly right of control on other marsh side.
10 had clear plan, quite straightforward, but climbed cliff to early when could have saved climb and time continuing round a little. But line in was clean.
11bearing control. Straightforward but slightly left of lene.
12 clear plan to path on bearing. Line was great. Along path and control pick into control. Perfect. And 4th best time on leg.
13 straight bearing knew what to look for easy.
14 chose left line and aimed well to path into forest. For some reason my navigation turned off when I ran along the path and I sucked. I had no plan into control I was potlucking. I came right a lot. Then relocated on tower, but thought top of hill cairn was also the tower, then wasted more time. Lost about 4mins here. These sort of mistakes shouldn't be happening.
15 feeling like crap I stumbled the last few fine.
16 bearing set. Past marsh was confident on line. Saw opening. No control. I couldn't see it. Went past 5m looked back hidden under some green pine trees.
17 just wanted to get back.

- plan is crucial, no plan no game. And wasted time
- bearings need refreshed especially out of control. And ocking off features like paths.
- be aware hidden controls especially boulders
- put bad controls behind you forget them.

Running warm up/down 5:15 [1] 0.6 km (8:45 / km)

Thursday Apr 11 #

6 PM

Running 31:51 [2] 6.43 km (4:57 / km)
ahr:147 max:179

Easy run around Västerås to see the sights as the sun went down. Legs felt good. Found a nice park to get some terrain under my shoes.

Wednesday Apr 10 #

7 PM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)

8 PM

Orienteering (Night o relay) 41:39 [4] **** 7.25 km (5:45 / km)
ahr:156 max:174

Good 10mila training mass start.

Was feeling quite tired from the week but excited for the training. Knee felt a little ache but ok after warmup. Aim was to follow my routine from danish spring, compass, simple plan and head up.

Started fast and hard trying to keep with the pack. Was keeping an eye on map and route. First 5 controls went well I felt in control however letting the group help the pace. Then I got sloppy and relied too much on the group running past 6, to the wrong hill to the right. Quickly relocated turned back and got control. Now I was alone pack was a head. Told myself to stick to your plan. My focus was good and my legs and power also felt good. Was able to close gap on back of pack . As I got to level with other runners I started making sloppy mistakes again. Not checking compass fully or having no simple plan. Good learning and reminder.

- keep to the plan don’t be distracted by others
10 PM

Biking 20:00 [1] 7.0 km (21.0 kph)

Tuesday Apr 9 #

6 PM

Biking 20:00 [1] 7.0 km (21.0 kph)
(rest day)

Monday Apr 8 #

6 PM

Running 37:20 [3] 7.26 km (5:09 / km)
ahr:145 max:171

Middle distance run from the house. Legs felt tired from the weekend and heavy. Tried to get the head focussses

Sunday Apr 7 #

9 AM

Other (Skiing) 3:00:00 [1]

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