Training Log Archive: JoshuaDudleyIn the 7 days ending May 30, 2019:
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Thursday May 30, 2019 #
10 AM
Orienteering 1:03:30 [4] *** 10.72 km (5:55 / km)
ahr:156 max:176 spiked:18/22c
https://www.livelox.com/Viewer/Jukolatest-2/Herr?c...
Second jukola test race. This time I wanted to prove my ability. Ensured that I had a decent sleep the night before as I have been good at loosing sleep to get up early for work. Felt fresh headed this morning. During warmup my strategy, orienteer pace, control type, simplify, thumb tracking, good in the circle. Overall i was quite satisfied with my performance, as I had no major fuckups, just some small glitches, and the rest being fatigue.
Started out steady, with bearing. Picking up the detail as I went, contoured round edge of flat hill, then dropped into control, saw crag and stayed confident into control. Felt quite diffuse but got it. 2 short bearingaim with headup easy to spot renetrant. Came a little left just before flat, stopped and relocated. 3 quickley spotted simple route through housing estate. Paths in forest were quite faded, was checking often into the control up hill thren saw open hilltop so cane left. 4 bearing out to path, aim to follow veg boundary to green and strong into green, worked well. Aim for 5 was out to long felled area and follow line in, due to the lines in the terrain I was forced to the closer felled area, which I followed which luckily took me to the path where I could realign and take a clean line tot he control. To prevent this happening again I need to be more aware of the surrounding hazards that may throw me off and take better bearings.
6 bearing and pick as a middleman went. Perfect execution. 7 took a nice line right to the path staying high, but came a little more right than wanted. Lack of exact bearing. Into control was clean round hillside looking for renetrant. 8 is straight. Kept good bearing looking for hill, round and in. Came to boulder no control then realized it was marsh. 9 simple, good bearing look for green. 10 came right slightly to miss hull in middle. Nicely picking bull top off and into control. Control was vague and lots of boulders so really tried to be confident on my line . 11 out to path and plan. From junction nice line under crags, caught a little path and dropped into control from hill top. Had to keep the line. Was very green. Popped out next to control. 12 out to trail and along until cutoff into marsh. Followed hillside round looking for cliff, up and over into control. Stopped on top knoll then dropped down. Quite simple 13 out to path and confident into control. 14 nice long leg, had eyed up my route taking right path line hen cutting straight over hill top. Caught GMK man who took me further right which was ok but ended up longer on the path. Was constantly checking map into conrol to ensure didnt miss, well hit. 15 screwed tho, drifted far left in the renetrant and got myself lost wasted a minute in the wrong direction befor i realised. Should have taken better line out. Flummoxed i came out of 15 against my plan way off line, saved by the path. Told myseld to pull it together. Steady into 16 dont try and catch it, was a bit faint to see crag but hill before as guidance. 17 straight out o path, when i saw yellow terrain i stuc the path and bombed it round and in , line into control was spot on kept good check with the map. 18 plan was back to path and round, line into 18 was also good, but knackering. 19 tricky one, felt a bit hesitant, should have spotted the hill before it, but came a little high and dropped in nicely, not wasting much time, being careful. 20 stick a good bearing, came into forest and stopped to check head up boulder was right there. 21 down and up, after first rise could spot cliff above, just head down and grind to top, nicely tucked away control. 22 could feel the end near, drive but steady, almost dropped to low, but corrected. and finish.
Summary:
- Watch that out bearing, especially on short legs
- Good on down across controls, steady, dont try to do something crazy, its easier to loose time then gain it, use it as a rest alsmot
- Try and put those errors behind you immediately, they wont help
Second jukola test race. This time I wanted to prove my ability. Ensured that I had a decent sleep the night before as I have been good at loosing sleep to get up early for work. Felt fresh headed this morning. During warmup my strategy, orienteer pace, control type, simplify, thumb tracking, good in the circle. Overall i was quite satisfied with my performance, as I had no major fuckups, just some small glitches, and the rest being fatigue.
Started out steady, with bearing. Picking up the detail as I went, contoured round edge of flat hill, then dropped into control, saw crag and stayed confident into control. Felt quite diffuse but got it. 2 short bearingaim with headup easy to spot renetrant. Came a little left just before flat, stopped and relocated. 3 quickley spotted simple route through housing estate. Paths in forest were quite faded, was checking often into the control up hill thren saw open hilltop so cane left. 4 bearing out to path, aim to follow veg boundary to green and strong into green, worked well. Aim for 5 was out to long felled area and follow line in, due to the lines in the terrain I was forced to the closer felled area, which I followed which luckily took me to the path where I could realign and take a clean line tot he control. To prevent this happening again I need to be more aware of the surrounding hazards that may throw me off and take better bearings.
6 bearing and pick as a middleman went. Perfect execution. 7 took a nice line right to the path staying high, but came a little more right than wanted. Lack of exact bearing. Into control was clean round hillside looking for renetrant. 8 is straight. Kept good bearing looking for hill, round and in. Came to boulder no control then realized it was marsh. 9 simple, good bearing look for green. 10 came right slightly to miss hull in middle. Nicely picking bull top off and into control. Control was vague and lots of boulders so really tried to be confident on my line . 11 out to path and plan. From junction nice line under crags, caught a little path and dropped into control from hill top. Had to keep the line. Was very green. Popped out next to control. 12 out to trail and along until cutoff into marsh. Followed hillside round looking for cliff, up and over into control. Stopped on top knoll then dropped down. Quite simple 13 out to path and confident into control. 14 nice long leg, had eyed up my route taking right path line hen cutting straight over hill top. Caught GMK man who took me further right which was ok but ended up longer on the path. Was constantly checking map into conrol to ensure didnt miss, well hit. 15 screwed tho, drifted far left in the renetrant and got myself lost wasted a minute in the wrong direction befor i realised. Should have taken better line out. Flummoxed i came out of 15 against my plan way off line, saved by the path. Told myseld to pull it together. Steady into 16 dont try and catch it, was a bit faint to see crag but hill before as guidance. 17 straight out o path, when i saw yellow terrain i stuc the path and bombed it round and in , line into control was spot on kept good check with the map. 18 plan was back to path and round, line into 18 was also good, but knackering. 19 tricky one, felt a bit hesitant, should have spotted the hill before it, but came a little high and dropped in nicely, not wasting much time, being careful. 20 stick a good bearing, came into forest and stopped to check head up boulder was right there. 21 down and up, after first rise could spot cliff above, just head down and grind to top, nicely tucked away control. 22 could feel the end near, drive but steady, almost dropped to low, but corrected. and finish.
Summary:
- Watch that out bearing, especially on short legs
- Good on down across controls, steady, dont try to do something crazy, its easier to loose time then gain it, use it as a rest alsmot
- Try and put those errors behind you immediately, they wont help
Running warm up/down 15:19 [1] 2.69 km (5:42 / km)
ahr:125 max:141
A little wobbly in the legs and tired in the chest. I love warmups it always gets you feeling better, even if you are still tired.
Running warm up/down 10:50 [1] 1.53 km (7:05 / km)
Wednesday May 29, 2019 #
6 PM
Running warm up/down 20:00 [1] 3.3 km (6:04 / km)
ahr:139 max:159
Day before second test race so wanted to do a short control pick to get the orienteering intensity. After the warmup felt good to run and clear plan of what to focus on, in?out bearings and control circle.
Orienteering 34:00 [3] **** 4.0 km (8:30 / km)
ahr:136 max:167
https://www.livelox.com/Viewer/Skatos-CP-1/CP?clas...
One of my most frustrating orienteering experieinces sadly. Had really looked forward to this new part of Skatos which I hadnt ran in before. It looked tough, and it was, but things didnt seem to go my way. Perhaps I was trying to hard, perhaps i was brain dead from work, perhaps it was a tough area. lets see.
Started simplle along the path, and aim to cut up between the crags. Got ahead of myself and cut up early and skirt along the ridge. Worked well into control but it wasnt my plan. 2 quick change in direction, over the hill looking for the big boulder. boom. 3 down the valley, aimed to see the large boulder on my right, then scoot out to the knoll, picked it well. 4 looks simple, and it was but I screwed it over and had a crap out from 3, ended up down bu the lower path parallel to the control. Took me a little time to relocate and realise my mistake. Frustrated with myself, I went back bwetween 2-3 and redo it. Much better, held that damn bearing from 3 perfect, up the ridge and into 4 how it should be. 5 over the hill and down into the reentrant. 6 aimed for right line past cliffs. Alot of detail here, climbed up first spur and ran right past control. Knoll wasnt too obvious. 7 on the bearing up the gully, careful to spot which side of the hill it was on. 8 good bearing out, staying high, nice feature in. 9 strong bearing here. It dropped alot more than expected, in the valley, head up was just ahead 10m. 10 aim was up at first cliff, then follow to hill top, worked well, but a bit tricky to know position. 11, skirted around to the cliffs and started dropping down then got whipped in the eye by some branch. The most pain my eye has experienced. Sat for a minute hoping i could still see. Yup still works thankfully. Kept pushing on. 12 up and round on the beraing over marsh and into easy. 13 back through marsh and on the line carefull to check the crags worked well. 14 up the cliffline, past boulders spotting knoll and spur. 15 took a straight line again risky but rentrant above worked well as a pointer. 16 decided round, confronted with a wall to climb just before control. used little crags to home into it. 17 climb up and out, a little riht on the line but easy to fix. 18,19,20, forced myself to read the map and good bearings. worked well as found controls with minmal fuss. 21 good, carfeul line into renetrant. 22 classic control to finish a middle and loose time on. i cut along the high right path which didnt work well, so had o back track, some shitty forest compared to the rest of the curse.
Summary:
- Put mistakes behind you
- If going to push then you have to make sure you orienteer to keep up
- keeo the compass good on those quick changes in direction
One of my most frustrating orienteering experieinces sadly. Had really looked forward to this new part of Skatos which I hadnt ran in before. It looked tough, and it was, but things didnt seem to go my way. Perhaps I was trying to hard, perhaps i was brain dead from work, perhaps it was a tough area. lets see.
Started simplle along the path, and aim to cut up between the crags. Got ahead of myself and cut up early and skirt along the ridge. Worked well into control but it wasnt my plan. 2 quick change in direction, over the hill looking for the big boulder. boom. 3 down the valley, aimed to see the large boulder on my right, then scoot out to the knoll, picked it well. 4 looks simple, and it was but I screwed it over and had a crap out from 3, ended up down bu the lower path parallel to the control. Took me a little time to relocate and realise my mistake. Frustrated with myself, I went back bwetween 2-3 and redo it. Much better, held that damn bearing from 3 perfect, up the ridge and into 4 how it should be. 5 over the hill and down into the reentrant. 6 aimed for right line past cliffs. Alot of detail here, climbed up first spur and ran right past control. Knoll wasnt too obvious. 7 on the bearing up the gully, careful to spot which side of the hill it was on. 8 good bearing out, staying high, nice feature in. 9 strong bearing here. It dropped alot more than expected, in the valley, head up was just ahead 10m. 10 aim was up at first cliff, then follow to hill top, worked well, but a bit tricky to know position. 11, skirted around to the cliffs and started dropping down then got whipped in the eye by some branch. The most pain my eye has experienced. Sat for a minute hoping i could still see. Yup still works thankfully. Kept pushing on. 12 up and round on the beraing over marsh and into easy. 13 back through marsh and on the line carefull to check the crags worked well. 14 up the cliffline, past boulders spotting knoll and spur. 15 took a straight line again risky but rentrant above worked well as a pointer. 16 decided round, confronted with a wall to climb just before control. used little crags to home into it. 17 climb up and out, a little riht on the line but easy to fix. 18,19,20, forced myself to read the map and good bearings. worked well as found controls with minmal fuss. 21 good, carfeul line into renetrant. 22 classic control to finish a middle and loose time on. i cut along the high right path which didnt work well, so had o back track, some shitty forest compared to the rest of the curse.
Summary:
- Put mistakes behind you
- If going to push then you have to make sure you orienteer to keep up
- keeo the compass good on those quick changes in direction
Tuesday May 28, 2019 #
6 PM
Running warm up/down 35:59 [1] 6.35 km (5:40 / km)
ahr:133 max:163
Not going to lie, my legs felt a bit sleepy today, but looking forward to O intervals.
Orienteering 43:59 [3] *** 6.36 km (6:55 / km)
ahr:140 max:166 spiked:10/15c
O intervals hill style. started with an uphill interval for 600m approx then controls down to the start again. When i started out I felt better and stronger than I had expected. Aim for the evening was to really focus on my own controls and see how I could push my speed and navigate.
Reviewing the technical side, I was particularly poor on down and across controls. Mainly because I was pushing the speed, and not checking my bearing early. and going straight into it withou a proper plan.
The simple solution is to read the fricken map and use it, dont guess.
Reviewing the technical side, I was particularly poor on down and across controls. Mainly because I was pushing the speed, and not checking my bearing early. and going straight into it withou a proper plan.
The simple solution is to read the fricken map and use it, dont guess.
Monday May 27, 2019 #
6 PM
Climbing 1:45:00 [1]
Sunday May 26, 2019 #
10 AM
Running 15:00 [5] 2.0 km (7:30 / km)
Some track sprints getting above threshold. 200m then keeping a steady jog for the next 200m. Running approx 31s on the fast ones. Felt quite dead from the previous day so did two on one off, then supported Oskar.
Running 53:00 [1] 10.2 km (5:12 / km)
Drills, and warm up and running around Vallhamra
9 PM
Running 20:02 [2] 3.46 km (5:47 / km)
ahr:127 max:151
Nice evening run, tired in the legs but good for the fresh air.
Saturday May 25, 2019 #
10 AM
Orienteering 1:41:22 [4] *** 12.32 km (8:14 / km)
ahr:148 max:194 spiked:12/18c
First ifk jukola test race. Lovely day. Was feeling a bit knackered from the week but after warmup felt good to go. Wanted to have a clean run, I had been working on getting the controls spot on and using my technique well.
Started out first leg looked pretty horrible so took the road getting into the forest it was a bit Kmart to start with. Crossed path and was on bearing looking for spur and gradient change. Boom. Didn’t take much time to plan 2, but saw valley option so snuck into there onto path and nice line round into control. Had I checked I could have spotted straight line and saved some time. For three quickley spotted path option but bearing pit of control was a little right, taking me a rough route over a hill. Into control was stable using ridge line but overall line could have been straighter. Being able to blank out the extraction lanes on the map would make reading the control much easier. 4 was a bit of a fight and line was a little left using hill as safety. Fredrick caught me here. 5 very annoying but started well. Trying to ignore Fredrick, up hill into the forest again dibber came off on some tree. Spent 16 mins searching for it. Almost gave up. Felt a bit frustrated after this and was off my flow. Came into green a bit unfocused and wasted more time. 6 felt a bit disorientated to start with, slowly getting back into the map, cane into control well, headup could see. 7 tech control, plan to follow ridge and drop down below crags, follow contour into control. Came inslowed right down and looked up right saw boulder, just below it. Long to 8 plan was to stick the line as seemed the cleanest option and no benefit going round. Happy with line but screwed up again near the end. shit bearing into control so ended up drifting right. 9 good line over the top, felt damn slow but kept it clean and confident in hittin hill round and boom. 10 long leg, plan also to keep close to line. some nice lines to use. Really good work until last bit inot control. had a bit of a mind fuck and completely changed my direction, but i was good on line. realised and relcated back to control. frsutrated set straight off to next control and kept trippin over shit. next few controls were fine, good map contact and bearings, knew which feature I was after and exectued. into 14 had a little mind lapse and hesitation befroe continuing my line. 15 alsmot drowned in marsh. Line was ok but felt so trired up any hill. and the green was shit. into control I felt good and confident, then seemed to just loose myself. should have slowed into control and had a better bearing in. Next control went pretty smooth. Out of it tho was poor, wasted time off the line and had to readjust. Last control started well aslo, line was clean then in green completely hestated lost confidence and got confused where I was. Stopped and then continued.
Summary:
- dont drop dibber
- have a good rest befroe for physical and head
- Lines are good and when its good, its good. Need to clean up that section near the control circle. and coming out of it also
https://www.livelox.com/Viewer/Jukolatest-IFK-Gote...
Started out first leg looked pretty horrible so took the road getting into the forest it was a bit Kmart to start with. Crossed path and was on bearing looking for spur and gradient change. Boom. Didn’t take much time to plan 2, but saw valley option so snuck into there onto path and nice line round into control. Had I checked I could have spotted straight line and saved some time. For three quickley spotted path option but bearing pit of control was a little right, taking me a rough route over a hill. Into control was stable using ridge line but overall line could have been straighter. Being able to blank out the extraction lanes on the map would make reading the control much easier. 4 was a bit of a fight and line was a little left using hill as safety. Fredrick caught me here. 5 very annoying but started well. Trying to ignore Fredrick, up hill into the forest again dibber came off on some tree. Spent 16 mins searching for it. Almost gave up. Felt a bit frustrated after this and was off my flow. Came into green a bit unfocused and wasted more time. 6 felt a bit disorientated to start with, slowly getting back into the map, cane into control well, headup could see. 7 tech control, plan to follow ridge and drop down below crags, follow contour into control. Came inslowed right down and looked up right saw boulder, just below it. Long to 8 plan was to stick the line as seemed the cleanest option and no benefit going round. Happy with line but screwed up again near the end. shit bearing into control so ended up drifting right. 9 good line over the top, felt damn slow but kept it clean and confident in hittin hill round and boom. 10 long leg, plan also to keep close to line. some nice lines to use. Really good work until last bit inot control. had a bit of a mind fuck and completely changed my direction, but i was good on line. realised and relcated back to control. frsutrated set straight off to next control and kept trippin over shit. next few controls were fine, good map contact and bearings, knew which feature I was after and exectued. into 14 had a little mind lapse and hesitation befroe continuing my line. 15 alsmot drowned in marsh. Line was ok but felt so trired up any hill. and the green was shit. into control I felt good and confident, then seemed to just loose myself. should have slowed into control and had a better bearing in. Next control went pretty smooth. Out of it tho was poor, wasted time off the line and had to readjust. Last control started well aslo, line was clean then in green completely hestated lost confidence and got confused where I was. Stopped and then continued.
Summary:
- dont drop dibber
- have a good rest befroe for physical and head
- Lines are good and when its good, its good. Need to clean up that section near the control circle. and coming out of it also
https://www.livelox.com/Viewer/Jukolatest-IFK-Gote...
4 PM
Orienteering 1:11:23 [2] *** 9.43 km (7:34 / km)
ahr:138 max:160 spiked:9/11c
Second o sesh for the day analysis to come. Tough day felt a bit tired after
Physically very challenging area, big contours and rough underfoot. Took it steady and had some good orienteering. On long legs challened myself to stay straight. Worked well with quite a lot of map contact. In some areas going into dark green I had no plan of how to hit the control so I missed it, and dirfted of.
Summary
- even when tired remember to stick to the basics, bearing, plan and head up
- know whic control type you are going for.
Physically very challenging area, big contours and rough underfoot. Took it steady and had some good orienteering. On long legs challened myself to stay straight. Worked well with quite a lot of map contact. In some areas going into dark green I had no plan of how to hit the control so I missed it, and dirfted of.
Summary
- even when tired remember to stick to the basics, bearing, plan and head up
- know whic control type you are going for.
6 PM
Running warm up/down 12:24 [1] 2.14 km (5:48 / km)
ahr:127 max:142
Could have done with another hour of sleep but felt ok today. After a good warmup was feeling ready to run. Bit nervous because of jukola selection race but also felt confident in my orienteering so was t to let it phase me. Just relaxed
Friday May 24, 2019 #
Note
(rest day)
Feeling quite knackered from the week and on edge of getting ill so decided to take it easy. A nice stroll was good