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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Aug 10:

activity # timemileskm+m
  Biking5 3:20:18 30.37(9.1/h) 48.88(14.6/h)
  Spin5 2:51:00
  Orienteering1 1:14:14 3.87(19:11) 6.23(11:55)
  Climbing1 1:00:00
  Strength and Conditioning2 35:00
  BBA1 31:08 1.37(22:46) 2.2(14:09)
  Other1 15:00
  Total13 9:46:40 35.61 57.31
  [1-5]13 9:26:40
averages - weight:81.7kg

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Saturday Aug 10 #

5 PM

Biking warm up/down (and a little spin) 40:00 [1] 7.0 km (10.5 kph)
ahr:126 max:154

6 PM

Spin 6:00 [5]

another intense round of 6x30s spintervals. Alone this session made it quite tough mentally. But was surely tired after it.

Friday Aug 9 #

11 AM

Orienteering 1:14:14 [1] *** 6.23 km (11:55 / km)
ahr:73 max:123

Walk O along line and corridor:

- detail map reading and going through technique when nearing a control circle where more detail is required to be read, use two hands, spot the feature, bearing, loop (line exercise)
- simplifying map information to navigational attack points, igonring irrelevant detail and foucssing on big contour feautres when possible (corridor)

Overall went very well, felt very focussed the entire time as had a clear strategy and it worked well. Next steps are to build up on the strategy to make it more automatic and apply it to faster orienteering. Some points along the line it was hard to know exactly where I was, in this situation, I looked ahead for something larger and aimed for this, in the race this will be needed to save time on unnessary navigation. Corridor also went well, felt very in control, a couple times the bearing went off the line in this case, I need to ensure I am taking better bearings and considering safety direction (more left or right of line).

-strategy good, to build with speed
- remeber if detail is too much focus on the bigger features ahead
- good bearings cruicial, need safety direction consideration (left or right)
1 PM

Biking 1:15:00 [1] 18.0 km (14.4 kph)
ahr:108 max:129

Lots of biking around to reach places, adds up
2 PM

Other (Swim) 15:00 [1]

6 PM

Climbing 1:00:00 [1]

Low intensity climbing at Utby, beautiful views and stunning rock

Thursday Aug 8 #

3 PM

Spin warm up/down 12:00 [1]
ahr:112 max:133

Spin tempo 27:04 [3]
ahr:155 max:168

A hot session in a hot gym lots of sweating. Heart rate monitor was not the most consistent but need to change batteries. Said I was around 400w during the session but not sure I believe it.

Strength and Conditioning 20:00 [0]

Balance plate 1 leg squats
Side jumps

Wednesday Aug 7 #


Got myself a nice lower body massage yesterday. Could definitely feel it in the calf’s and IT band where it was most tight. Recommended to take another massage this month then take one once a month following to prevent tightness, allow more blood flow.
8 AM

BBA 31:08 [1] 2.2 km (14:09 / km)
ahr:90 max:121

Walk instead of run. Getting lots of rest this week and leg seems to be recovering well but occasionally some sore twangs come through the nerves and ligaments.

Also did two hour long yoga sessions one in a hot room which was interesting but lost 2l of water.
4 PM

Spin 45:07 [1]
ahr:125 max:154 weight:81.7kg

On a fancy spin bike was able to clock avg power just around 220w.
Bike said 620kcal burnt but watch says 379, who do I trust??

Strength and Conditioning 15:00 [1]

Neuro step ups and lunges

Tuesday Aug 6 #

11 AM

Biking warm up/down 30:00 [1] 7.0 km (14.0 kph)

6 PM

Spin warm up/down 49:00 [1]
ahr:108 max:140

Spin intervals 6:00 [5]

6x30s on with 30s rest in between, 100% pushing. Was on a watt bike so was able to check power setting.

Started out on first two reps at 700w, then 600w for next two then 500 for last two. The lactate was unreal but a great push forcing to actually go all out.

Monday Aug 5 #

11 AM

Biking 30:18 [1] 9.88 km (19.6 kph)
ahr:105 max:142

5 PM

Biking warm up/down 25:00 [1] 7.0 km (16.8 kph)

Spin 25:49 [3]
ahr:151 max:163

Sunday Aug 4 #

(rest day)

Heading back to Gbg today. Its been a nice time in Scotland and the weather has been half decent but its not been a successful time orienteering. Some nice new maps to come back to and an injury that needs further taking care of.

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