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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Aug 3:

activity # timemileskm+m
  Orienteering5 4:59:58 24.73(12:08) 39.8(7:32)37 /47c78%
  Running4 1:31:43 6.36(14:26) 10.23(8:58)
  Other5 1:27:41 4.31 6.93
  Biking1 1:00:00
  Total13 8:59:22 35.39 56.9637 /47c78%
averages - weight:81.5kg

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Saturday Aug 3 #

5 PM

Biking (Spin) 1:00:00 [2]
ahr:125

Other (Core) 5:00 [1]

Friday Aug 2 #

8 AM

Other (BBA) 26:01 [1] 2.43 km (10:42 / km)
ahr:107 max:162

Leg was a little unsure to start with but after some time felt good. Excited for long today but hesitant as not sure if I will get round it.

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)

1 PM

Orienteering (Six day wre long) 20:00 [2] *** 3.0 km (6:40 / km)

Set off steady. Checking map, set the compass, aiming for hilltop over and into control. A little green down into control but was in control. Easy find
Off to two slowly, checked route options, straight was best, with some nice zig zag but started off easy up the path not wanting to go in the green again. Up the path used the compass to take me over three open area to the forest beyond. Was reading lines well, passed 8 and down looking for the start of the hill, up round and in.
3 had checked route to keep it straight, pick way through crags, nice valley line into control easy to aim for. Steady up climb, when reached valley knew to turn right but small hesitation not knowing how far to go.
4 line along marsh was green so spotted a nice line right up the ridge and down to the cliff. As I came down the back of my heel, likely Achilles went tight. Race over. I lied at the bottom on some lovely moss stretching it out and locating the pain. Then after some time walked back.

Had been feeling good for the race physically and clear headed shame as the rest of the course looked straightforward.

Thursday Aug 1 #

12 PM

Running warm up/down 24:43 [1] 2.48 km (9:58 / km)
ahr:111 max:143

1 PM

Orienteering 1:09:08 [1] ** 9.63 km (7:11 / km)
ahr:132 max:164

Started off with the aim of doing part of the course as leg was not the best. If I had partially sensible I would not have ran. It was quite a boring open area anyhow. Sadly got to the furthest part on the map before reaching a point where it was painful to run, so I slowly made my way back. Quite frustrating.

Tuesday Jul 30 #

8 AM

Other (BBR) 15:48 [1] 1.46 km (10:49 / km)
ahr:104 max:145

Felling excited and pretty good for the race today. Foot was alright could have been better
1 PM

Orienteering (6 days middle wre ) 55:00 [4] **** 7.0 km (7:51 / km)

Monday Jul 29 #

8 AM

Other (BBR ) 23:07 [1] 2.04 km (11:20 / km)
ahr:106 max:136

12 PM

Running warm up/down 27:00 [1] 3.75 km (7:12 / km)
ahr:126 max:154

1 PM

Orienteering race (Six days 2) 1:13:50 [3] *** 10.17 km (7:16 / km)
ahr:151 max:171 spiked:21/24c

Today leg was feeling better but still not perfect. Aim was to again finish and take it steady the terrain allowed. New area which was decent. Mix of moorland and forest, some marshes quite deep.tricky part is gong through the changing terrains, and for me the slightly longer legs on the south hillside to keep track of where I was.

On the moor started easy really getting a good bearing and knowing what the control was, head up. Worked well, didn’t feel like I was pushing at all, except the hill to 6,7 was a bit steep. 8 tricky leg, but simplified down and a good bearing, can spot the big spur half way just below the big boulder, then spur of the control blocked by the stream.
9 poor effort from me. Got into the forest light green then just cut across hoping to find it, I should have stopped and just checked it would have seen the stream. Load of time wasted in the swamp. This affected my out route from 9.

Into the forest 10 was smooth and told myself pick up the detail really forcedmyself to read the map into the control, felt comfortable and nailed it.
12bit u clear what I did here but aim was the wall so set up the bearing off staying high passed forest and boulders then started dropping left then not really sure of my line to the wall. I came out above the control on the hill, stopped relocated and then found it. Next time focus more on smaller chunks in the leg break it down. To help this looking a bit further ahead in the course would help then able to consider a plan to get there.
19 pissed off with my stupid self here came down off the path early seeing the first wall which I overlooked. Next time look out for the fence and look at the map properly.
Last few controls were fun, leg was a little sore so trying to not do anything silly. Had to keep the focus however as there was lots of people and controls in the forest.

Summary
- aware of terrain boundaries and slow down into them, ensure you read the detail
- on longer legs try to get a glance ahead to initiate planning, but break it down in simple steps,
-apply more focus on legs involving paths as seem to be easy trip up for me
Focus until the end!

Sunday Jul 28 #

7 AM

Other (BBR) 17:45 [1] 1.0 km (17:45 / km)
ahr:93 max:132

12 PM

Orienteering race (Six days 1) 1:22:00 [2] **** 10.0 km (8:12 / km)
ahr:136 max:178 spiked:16/23c weight:81.5kg

First day of six days. Aim for today was to get round course comfortably without pain and aggravating injury further. Leg was feeling good this morning, a little stiff around the ankle but I wanted to do the course. Set out very steady just jogging essentially, moving as the forest let me, if that even makes sense. Decided to follow my heart rate on the gps as I was going to get an idea on effort levels.

During race physically felt good. Foot had no problems at easy pace and was nice to be able to just Cruz, the first felt quite runnable and soft although a little marshy in spots. Technically I set off with out a warmup up or getting in the ‘zone’ so it was straight into the map. I was sloppy with my technique on the hole, lacking enough map reading at times and just being lazy on a bearing. Perhaps because I wasn’t in the race feel I let my tech slip. Ones to highlight

2 aim for straight line to opening then bearing into control, took a sloppy bearing and then drifted right luckily turning just below cobtrol to look left and back up:
6 went ok but towards cobtrol lost confidence in my location and fooled myself I had crossed the wall, stopped and reconsidered then realized I was on the hill before.
8 started well bearing out was good but another misinterprstion of location when nearing the hilltop, cane below the control mis reading the veg. Poor attavkpoint should have aimed for hill top
12 first half of leg good, up and through light green ride. Had unclear plan into control and cut off thinking I was on line hit a big marsh poorly relocated headed into the first again and ended up left on the hillside. Problem, no plan
19 aim was the bearing hitting dark green spot in mid leg then pick into control. Was actually very good online then got distracted by another control on boulder by the green. Should have stayed on line but headed over then tried to relocate. Set off with poor bearing relocated on stream right of control.

Summary
- good leg is healing
- technically into control planning is poor, perhaps planning strategy is poor and needs reviewing
- invest extra seconds to assess control, appropriate attack points
-complex legs break it down super simple and review quickley

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1 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)

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