Training Log Archive: JoshuaDudley

Woke up with sore legs today. sadly over did it yesterday. Feeling like an old man, hobbling around the office. Going down stairs was a struggle

C • strength 1

https://www.livelox.com/Viewer/NightO-Stockholm-/1...

New area just north of stockholm near some 10mila terrain so super stoked. Legs still sore which was a bugger. Wanted to run mid pace pushing just below threshold but wasnt able to, espcialy the pain going downhill was horrible. Mentally my head didnt seem to be able to focus, I blame the legs, making me frustrated at the smallest things. Something about orienteering if you dont have a minimum momentum it can really make it tough.

1 started easy on the path, spotted off path bend looknig for hill to curve round. nailed it but felt like a larger hill than on map. and more rock not mapped.
2 - saw the straight option over the hill top but decided for the nice line on the bottom traversing the hill side then up big reentrant. going up kept a good contact with compass, spotted some lights ahead who had different gaffel. hard to pick out the small contours so kept the large hill left of control as target with marsh on right, dropeed in good.
3 - first down the hill keeping spur slight on my right. hit the path a little hestation then set compass and continued into forest. not too fussed where I was on the path as could see funnel of large hill on right into control going down, then dark green forest with ditch on right to funnel left. A small hesitation mid route, but kept the line and targetted the open area, pop into control a bit green around the cliffs
4 - tricky control, no clear AP. had no good plan either. on the compass heading up right of ridge line. Johan had music playing and was just left so I was trying to keep out of range of it. It clearly worked to distract me and i lost focus completely. when crossing over the hill lost track of location, had to relocate and then realign myslef. legs were agitating me at this point, struggling to focus. To do this leg again. i would aimed slight left to first hill top then contoured over saddle up to control top and pick detail into control.
5 - on the line past the field. down sucked badly. ouch. off the path aiming straight to the crags. round the bottomw of them and contour with head up looking for control. worked well just felt slow.
10 -was at the point of jog and walk now, so aimed for 10 instead. route plan kept it simple. path, then into gully. up to plateau then down natural line to marsh and control. Some Notes on the terrain: map felt very simplified (espeically rock, crags, scree no being mapped), even some white into gully felt thick and low vis but it was also dark, compass really heps alot and known which feature you are aiming for.
11 - quite simple on a bearing to the big hill, up the path and pick detail into control. was walking this.
12 - a painful descent and better climb, aimed to stay close to the bearing using the rentrant and small hill plateau under line, came up slight right on path then cut up perfect. popping the knolls in.
15 - nice line to marsh along the path then work out the rest. spotted a nice line through the crags with my aweseome magnifier. decided to go for it. came up spot on the line but drifted right, mix of poor bearing control and not appreciating that extra little two contours at the top. (perhaps it was rockier looking than on the map) so came right tound the big cliff
light reflecting on map was bugging me but so were lots of things
16 - line bearing path up rentrant corner then detail looking for rentrant, was ok but took a little time to understand the mappers interpretation.
and finish...

In summary:
Take circuits easier next week
The rock is simplified alot on the map
Better plan for tricky legs like 4 (break it down simple)
Focus around other orienteers can be better (know your own plan)
the detailed areas are tricky and mapping felt a little peculiar (really need to know when to focus and pay attention in here)

Nice morning run with Hector before breaky, felt pretty decent and well recovered. Autumn is in the air with rain and yellow leaves

Analysis Coming

Circuits with Lidingo club indoors. good fun with range of ages from old ladies to children. Three loops and about 10 exercises 30s on each. Pushed a little too hard especially on the jumps and squats and legs really sore muscle pain now :(

Feeling quite good, after yesterday legs good. just mentally a bit tired could of done with another hour of sleep.

Analysis to come

https://www.livelox.com/Viewer/25mannamedeln/H21-E...

What felt like an early morning for a race, excited to be racing in a big Swedish realy again. Not gonna lie, was dissapointed to be put in the 3rd team for 25manna, but it didnt really matter to me at this point, every quality bit of competitive practice I can get now is great. My goal is to keep steady progress throughout the winter, building on my physical and technical bases. So I treated the race as a fun race - as all races should be! Legs could have done with another day of rest but were ok, head felt good but a bit weepy eyed.

https://www.livelox.com/Viewer/25manna/1?classId=2...

Starting right at the back, what a place. Team #371.
Aim: was to physcially push myself and keep the orienteering under control, no big mistakes. And if mistake should occur, handle it. Keeping lines in and out of controls good.

1 - set off what a ride. trying to weave through hoards of old men. got to a point of no success, over a massive ditch then up the bridge. Everyone stopped just as i got on the bridge it swayed side to side. Shit. Waved to some fellow club members and wondered what would happen, then it slowly moved forward again. checking the leg. Alot of options on leg 1. First thing I spotted was the pylon, good safety. aimed to come out right to it then along but line was puhsed left slightly so forced onto the path with lots of slow folk. Soon as I hit the junction aimed up the ridge over the hill top, and keep right of the line. Past big cliff pop up onto the hill.
2 - quite compass, direction, heading down. didnt really care how just knew to drop to the path. was quite rocky. off the junction kept the line and knew to pas the hillside over the marsh, many on the other gaffel pulling me left but i kept my line. for security the path and hill after the marsh filled me with joy.
3 - not much to think about. Rough line out, keeping the height and head up.
4 - turn and aim for the cliff, over a wee path. Check the detail, on the hill side contour round. reentrant and edge are safety.
5 - simple follow the hill. spotted the path so came slight left of line, also avoiding a little climb. It offered a nice entry to control. round the chunky spur and in.
6 -striaght out to the path, the pace was quite quick, but there were times when it would have been nice to not have someone in the way, at the bend off and on a bearing. kept rough tabs as we cross the different hills, how far off the line we were. came into control well.
7 - off and out straight to the path. when at the path turn got my bearing in line. Knew this next bit could be tricky. so broke it into cliff then big cliff. Good line head up. over the hill boom
8 - short tricky little leg, got my direction on but got pulled a little left by the group. so was aware, came back right and then clocked my hill, marsh left and big hill infront.
9- then poured out onto the path. annoyingle hit a state of autopilot and when we came of the path it was a bit later than should have been so on the right spur. spotted the pylona nd hill, then came left. SHould have focussed again here and picked the right route out but continued with a train
10 - ended up cutting through the green crap, along the bottom path and in.
11 - tank it throiugh arena. pushed a little hard here so in the forest was a bit dead but got some places.
12 - bit boring. path off and in. was easy.
13 - path, stayed straight cutting out the climb, was a nice line, off the little hill, not much in it tho compared to right option.
14 - line, up the hill. head up. could see the veg edge as safety.
15 - straight down and up, aiming for the hill, couldnt move out of the control fast enough, too many people so tried going lower and round to start but no use. aim for high point.
16 - path, along and up, came off onto ridge earlier which worked better.
17 - line out bearing, looking for hill top and to traverse round. came a little left, as forked but kept an eye on it, pushed right past boulders then over hill top. past knoll filed and down. control felt much further down than expected but got i ok.
18 traverse and down, head up. keep the line.
then strong finish, managed to get a good number on this busting a gut.

Summary:
- Positive performance, physically and technically pretty solid, just some small iffys.
- Pace was high, speed to develop over winter - and to combine as technique becomes more solid
- Simplify map even more, not everything necessary for speedy orienteering, to attack this, in training, when going slower its easy to pick up everything on the map, but try appraoching it similar to race pace and what you actually would need to read, and be confident on a line without having to check all the time
- work on control visualisaiton before control circle so can enter with head up

Was mentally drained after work, quite a few weeks it has been. So had a power nap felt much better afterwards. Excited for the weekend now!

https://www.livelox.com/Viewer/25manna19test/1?cla...

Some night o practice with Lidingo club (turned out just me and Hector). Wanted to run at an easy pace not tiring the legs too much. Didnt give the orienteering aim much focus which turned out to be an issue. Perhaps my mental was not warmed up and therefore it let me down in the forest, always playing catchup.

Set off steady on leg 1 aimed tokeep it simple on the marsh route.then popped up the hill hit a small boulder hesitated and continued and then found the right one. 2 saw the green hector went straight. I took the path. it was good, maybe bit longer but into control i was confident and on line.
3 turn and set the compass. didnt really check the route. lots of small paths made it difficult to read for me. aim was to stick close to the line. When crossed the first big marsh came up the hillside and then kept a line through the green, knew that i would drop then rise slightly again, corssed the path and then swing a right to the control. Hector had slightly faster line on the right, path.
4- confused how i screwed this up, really annoyed, but so clear on the gps, my compass was shit. Because I rushed out of control. Misttok the smal hills as the high ground that I aimed for then came left, should have spotted crossing the path,
5 - this led to my next screw up racing out the control on another poor bearing. why??? its so annoying to see this. And when I realised, instead of stopping, just correcting it to the right place, i tried to fix it assuming (dont ever do this) that I would get back on the line, but came left and had a shitter. Some good relocation practice but also poor technique. no no no.
6 - leg quite simple, but into control, chance for error, so deliberately swayed a little left to catch the high ground to swing me into control
7 - straight forward also but didnt really have my head in it, was feeling dumb
8 - started well, had the line, and bouncing between the hills, then line was poor into control, drfited left, probably becuase I had no ap and wasnt focussing on my line
9- path, near the control, expected over a hill but was in a big rentrant, line was good, off the hut so was good.
10. knew was tricky leg, so took an ok bearing, torch got knocked off, crossd the second hill, on the line, when started getting green then kicked left knew was up the hill, boom, was ok but could have been better
11 - Following the little paths was a challenge, so was relying on good bearing here. at the time it felt bad during the second half, but guaged rough idea on the lng marsh then stopped relcoated at the path junction
12 - looks tricky then look beyond, used the large marsh edge to guide into control
13- bearin bearing, after path and first climb, aim was to just come over ridge and keep high side to my close right and guide into the control, worked well was a little left but my safety was to always come back up to the high point.
finish

For the weekend.
- mental warmup and prep before helps
- good bearing out of control, use two hands and know what you are aiming for
-good bearing out of control
GOOD BEARING OUT OF CONTROL
- If you screw up and notice early, slow down, stop correct it, start again.
- after making a mistake dont beat yourself up until after the race, its not over till the finish!!!!!
- dont assume, read the map

C • points 2