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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Jun 29:

activity # timemileskm+m
  Running7 4:32:26 30.65(8:53) 49.32(5:31)
  Climbing1 1:15:00
  Biking1 1:00:00 12.43(12.4/h) 20.0(20.0/h)
  Orienteering3 54:00 5.59(9:39) 9.0(6:00)
  Total9 7:41:26 48.67 78.32

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SuMoTuWeThFrSa

Saturday Jun 29 #

11 AM

Biking 1:00:00 [1] 20.0 km (20.0 kph)

Lots of easy cycling and walking exploring over the day on the island.
6 PM

Running 30:00 [3] 6.0 km (5:00 / km)
ahr:144 max:171

Orienteering 11:00 [3] *** 2.0 km (5:30 / km)

Some short o intervals in the middle of the run. Good technique. When I seem to have a good control, I then loose a bit of Focus on the next, this happened on a short leg where I ended up running past the control. Need to put these things behind me and focus on the race ahead.

Summary
Always focus on the challenge ahead, the past good or bad is behind you.

Friday Jun 28 #

8 AM

Orienteering 20:00 [3] *** 3.0 km (6:40 / km)

Short morning tech session before breakfast. Was hard to read the map with drawn controls, need to put more effort into printing these things. A couple of tricky controls that lay on long hills spurs and traveling in the perpendicular direction. Bearing here is key. Really focusing hard and spotting where a good attack point can be used, and looking ahead where other points can lie

Running warm up/down 24:00 [1] 4.1 km (5:51 / km)

7 PM

Running 22:13 [4] 5.51 km (4:02 / km)
ahr:152 max:172

Lovely evening. Ran on hono to the bridge over and back with a little terrain involved. Short and fast getting the speed up. Felt very good and able to push. Quite warm however.

Wednesday Jun 26 #

6 PM

Running 1:41:13 [1] 16.71 km (6:03 / km)
ahr:126 max:160

Long run on trails

Tuesday Jun 25 #

11 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Running 20:00 [4] 5.0 km (4:00 / km)

Tempo run before lunch on the trails near the office. Felt pretty strong and focused able to push a good pace for the whole 20mins. Was hot hot hot and humid
6 PM

Running warm up/down 35:00 [1] 5.0 km (7:00 / km)

Was feeling quite tired from the tempo in the legs but after a long easy warmup the legs felt better again.

Orienteering 23:00 [4] *** 4.0 km (5:45 / km)

Need to check the final numbers

O intervals on 5000 scale. Very fun able to push hard with the big map and really understand the terrain the whole way. Could have pushed harder if had not ran in the morning but felt strong the first three. The last one was tough. The grass was high and foliage thick so vis and runnability were tough.

Excellent bearings and map reading on the first three legs. Hot very tired on the last leg and hot. The hills were brutal and the terrain very energy sapping.

Analysis to continue...

Monday Jun 24 #

7 PM

Climbing 1:15:00 [1]

Sunday Jun 23 #

7 AM

Running 30:00 [1] 5.0 km (6:00 / km)

Easy run in the morning.

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