Training Log Archive: JoshuaDudley

4x1:15 intervals at 100%
Water a bit cold but was nice. Some weed in the lake so made it a fun challenge

Warmup! first nighto of the autumn. Enterred the H21 about 11km but made a rule not allowed to run the full thing. Legs felt decent. Aim was to use part of the course to put it all together in a race style, so pushing relatively hard, but letting the orienteering control the pace.
- good planning and clear aps (especially just before control)
- good bearings out control
- controlled entry into controls
- follow the strategy

https://www.livelox.com/Viewer/DM-natt-Stockholm-S...

1 - set off steady spotted first control on golf course, bit of a surprise, options available, path round looked too much off line, so decided to stick straight, didnt spot the small path just on right of line. There was some thick grass that surpsied me a bit, Hacking through forest firstly was a bit shit, but moved left on a clearer line aiming to come left into control. Getting in the night game was a good test. The olive green patches were hard to spot, AP was simple, off at corner up one contour into contorl boom.
2- stopped check the compass. Simple plan hill in the middle, second reentrant. treat.
3 - stop check map, out to path and straight, use the contour to guide left to control. boom.
4 - quickley out to open. then plan: hug the first forest then left side of lake, thrugh tree gap, on the line. Aim into forest was to stay right and safety using the hill contour to come round. Came right onto control boom.
5 - first long leg. Stopped spotted obvious path right of line, aimed through lakes, aim was to hold a line through the crap to reach the path, worked well, bounced from hill to hill. Along path planned control entry, decided right on small path then off at bend across flat. ran a little past bend so hit crag just before flat loosing some seconds, across flat hit the cliff edge. Aim was head straight up and use after path use the spur to throw me left into control boom.
6 - stopped quick check. a little tricky but easy start. Out to path, right at junction (hestated if I ran past it). Then aimed to cut across before control, crags as barrier to stay left, came up other side and entry was simple, cross over the spur and follow along, nailed.
7 - Stopped and checked the longer leg. Didnt see any benefit going on path round so aimed straight. First plan out of control slight left of crag down gully. the plan left of cliffs bouncing over hills. Could then use hillside to contoru and guide over to marsh, straight over the marsh aiming for the corner. cliffs were bigger than expected so came left and edged round. Then a nice line aiming to just hit the path before a long hill (didnt really know what was happening here but didnt need to). Confidence was key here!!! came to junction left, then cut up right on the hill. Size of hill seemed more than expected again and this pushed me left. Should have had a better safety idea and better bearing. Essentially no plan into control. Came left under wrong cliff. So close but stupid.
8 - down past cliffs on the line over the path
9 - quite a round leg, up the path, misread that there was a gap but it was all crags, so came off path too early, but hit corner spot on, used the hill edge to contour round into control boom
Missed 10,11,12 straight to 13
13 - tricky little leg stuck the compass, passing cliff then down hill to path, was going slow but went well
14 - stopped check the plan, hit the path and down rentrant. Didnt find path so came right and found a different path, came off early over spur deliberately to follow reentrant along to control
15 - out to open then plan, no good round option so picked a nice line through the hills, left of first then along path slightly right, left up through gap aiming straight for the green marsh. this is where i lost my touch, i drifted left becuase of poor bearing control ending up left side of the big hill, this then involved a lot of contouring round and then faced with the next steep hill, which stupidly decided to climb. coming down into control i hurt my leg so was a bit frustrated and had no good plan to attck. Continued just to edge until i saw path, then contour round and up a little, as i climbed up then realised i had gone to far cut back and found it. Next time, reconsider the plan when you fuck up early (invest).
16 - excellent leg, stop set the bearing, plan to keep left of the hills, then into control contour round hill top next to marsh. easy
17 - plan to stay close to line, first thorugh the gap in the hills, just left of crags and cross the path. Fuck massive cliff, not obvious on map but couldnt just cross path. best option was right then cut up as soon as possible, contoured hillside corssing shitty telegraph poles then up rentrant leading to control, was a little hesitatnt but worked well. This leg would have been valuable to stop and see route right out of control.
18 - on the line, guidance from big hill, up into control a little tricky to get sopot on, but spotted the reentrant and spur to right, then knew to come left,
19 - crappy leg

summary: physically felt strong at the start and after some mistakes motivation and technqiu dropped. So reduced my speed to ensure no injuries. But quite happy with some great technique and felt comfortable even in this new terrain.

Next:
- If route plan changes, invest the time to plan a new one and dont keep pushing stupid lines to catchup wasting energy
- Zoom out on the little legs and spot paths (to keep it simple)
- From last AP into control! looses you lots of time
- confidence is king it proved on 7
- resiliance to maintain the strategy and technique even after mistakes (dont get into old habits)

Legs felt good :) still a little niggle in the left joint, and right toe but not felt when running

A good contour session to really work on the technqiue: Main focusses were good bearings, simple attack points/feature picking, quality orienteering into the control

1-

Focusses for the O this week:
- First control (DM Natt)
- Quality bearings out of control
- Safety points
- Contour shapes
- Accurate control entry

Super busy couple days with work and travelling back home for Grandpa's funeral so its been quite a mix of emotions and rest. Easy run felt good, but another day of resting and getting my head back in the game.

Enterred the open course to get some technical practice without a long distance.
was a bit tired from previous evening and head was a bit fuzzy but spent a little time really trying to focus the head and define what my goal was for today:
- confidence on the bearings
- pick up big shapes
slow in the detail

1 - set off steady, big rentrant, then ride with hill, nice shapes to get me in
2- was no need to stand around planning long for this, straight to the path, using the big hills as guidance and bearing. then on path worked out the rest, coming into control, working back, large rentrant, marsh, diagonals of hill, led off path by open rentrant, this worked very well. Into control however i cought the yellow oepning, slowed down, it was hard fitting map to terrain. I turned my head looking saw control, not mine. Then continued along looking for the hill and peculiar rentrant shape, boom.
3 - bearing out first hill, along boom. O n these short legs, its much more efficient picking the faetures and using them to guide than a bearing
4 - bearing corssing the big spur, safety a little right to hit the hill by control. came a little too far right of the hill. maybe safety left would have been better
5 - this was very frustrating for me. The leg plan was so clear in my head but I fucked it bad. plan to hit the left hilll taverse the contour up the big rentrant and hit the control dead on. I messed it up so bad the first time i forced myself to do it again. Both times my bearing out the control dirfted right, hitting the right spur (realised seocond time what I had done) this shows either my bearings are shaky, the ground was greener than expected, slower running pace is easier to push off bearings
6 - on the bearing religious here, keeping the open hill first then dropping slightly . got it spot on
7 - simple first part, large straight to the large marsh, used the big edge round to the rentrant up to control. last bit to control I had not planned, and there were several people coming up, i turned off a bit and drifted left, should have clocked the cliffs but kept going to the green and had to come back right, problem here was over confidence and no plan. Incredible how many did the same thing if looking at other routes.
8 - nice leg but room for error. kept the big shapes in mind kepeing straiht on the line, corssing the path made me hestate but kept line strong right of crags and up. aim on hill was to keep climbing keeping high point on left and crossing ridge looking for rentrant to right. was spot on.
9 - tricky little control, bearing and slow and careful reading the shapes as ui went.
10 - didnt plan well. came round bottom side of hill which was horrible, then mis judged my distance and ran the hills leading to control( but on wrong hills) relocated. plan for next time, better planning (stop and look), take more precise baearing, better ap.
11 - easy to finish

Next time:
- bearings (take better ones, and keep track of them) Practice
-Into control detail picking (beat overconfidence)
- better plan on last control entry

https://www.livelox.com/Viewer/DM-lang-Stockholm-U...

After course decided to re run some legs from middle yesterday:

1 - before: rushed, didnt stick to plan to stay high and come down spur, dropped to low,
today: took good bearing, and stuck to contour, staying more aware of climb, perfect.

8 - Before: distraction from other orienteer, rushed bearing out of control, no plan, when lost didnt stop kept mvoing,
Today: stopped, took good bearing, had better plan aiming for hill top, when was uncertain, slowed and checked features, came a little right again but distinguished ridge and hill top, riund and into control,

9 - Before: rushed stressed out of control, poor out bearing, no decent plan to control, poor map contact
Today: Stopped at control, good out bearing with exit plan to hit path, leg planned here passing first hill, flat with diagonal line, aiming for hills then channel corner to control,

Takeaways:
- Stop and take the time at a control if you have not planned the next one, and take a good bearing
- Keep looking for those obvious contours they are the key (eg 8 seems so simple now)

C • time 1