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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running3 3:35:43 18.4(11:43) 29.61(7:17)
  Ski Downhill1 1:30:00
  Orienteering1 1:19:00 6.46(12:13) 10.4(7:36)6 /6c100%
  BBA2 56:29 4.62(12:14) 7.43(7:36)
  Biking2 45:46 9.7(12.7/h) 15.61(20.5/h)
  Strength and Conditioning2 40:00
  Total7 8:46:58 39.18 63.056 /6c100%

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Saturday Jan 25 #

8 AM

Strength and Conditioning 20:00 [1]

Easy plyometric leg exercises

BBA 31:30 [1] 3.98 km (7:55 / km)
ahr:109 max:137

Easy running in the Swiss town of Cully. Felt much better to run up steep terrain than down. So would walk down then run back up again.

Strength and Conditioning (Core) 15:00 [1]

3 PM

Ski Downhill 1:30:00 [1]

Up in the Swiss mountains some time on the planks again. Felt good. Only slight feeling in the bum.

Friday Jan 24 #

7 AM

BBA 24:59 [1] 3.45 km (7:14 / km)
ahr:108 max:121

Strength and Conditioning (Core) 5:00 [1]

12 PM

Biking 34:37 [1] 12.42 km (21.5 kph)

Thursday Jan 23 #

(injured) (rest day)

So sadly got myself a niggle in my bum. Piriformis issues is what I believe it is based on reading up. It’s not major but I would rather stop running and sort it out now.

Wednesday Jan 22 #

6 PM

Running warm up/down 36:00 [1] 7.0 km (5:09 / km)

Orienteering (Night Corridor) 1:19:00 [1] *** 10.4 km (7:36 / km)
ahr:130 spiked:6/6c

Another classy night corridor. Sadly was feeling some pain in my left butt cheek still. Thought it would easy off after a warmup. It felt better but wasn’t completely gone, so I took the pace very easy.

Aim was for flawless ap flow. Looking ahead slightly, setting my plan then keeping good direction control. My head was a bit sidetracked at the start so didn’t focus well initially. It was trickier with a narrower line so I used the magnifier a lot.

A section along the tops of a large hill went well until I had to come down, my line was ok, kept checking bearing but near the hill bottom I came very right and out of line. My plan was not so clear where to make the bend at the bottom of the hill and also the map could do with updating.

On the cobtrol pick first control I was right in line boom. Second on bearing coming just right of line not much to go by. Started descending which indicated my need to turn left. Into green boom. Three up the spur and looking down right to knoll. 4 got myself a little confused with the climb here and crossing a small rrentrant but could aim for the flat hill beyond. Cobtrol was a little mysterious. 5 follow the valley. Simple contour from th e marsh. I hesitated thinking I had ran far enough but had to keep going. Need a better stopper. And to finish over the hill and follow the contour to control.

The rest of the course involved quite a lot of sections of forest th en path. Great for easy orienteering but not for my bum. It was ok by now as was just cruising. I had a small breakaway with one other gmok guy. The flow was great, some tricky bits with little detail, but just keeping a good line through the blank areas and knowing what was coming worked well.

I fluffed up the next bit slightly. Involved a hill crossing into a ridge and along, but I misjudged how far I had gone and the shape of the hill, what was a renetrant I thought was just more climb. So when entering the renetrant I thought I was further along than I was

Next time
Areas where all the lines go in the same direction are hard to read
Look for a better stopper or ap needed to keep the flow and allow to run the necessary distance before making the next move. Generally I was stopping short of where I thought I was.
A good line and knowing what to look for can help a lot .
If unsure of topology look beyond it for other indicators to use as guides or ap,

Tuesday Jan 21 #

6 PM

Biking 11:09 [1] 3.19 km (17.2 kph)
ahr:119 max:133

Running warm up/down 16:33 [1] 1.58 km (10:28 / km)
ahr:113 max:142

Running 18:50 [5] ** 4.05 km (4:39 / km)
ahr:169 max:180

One of my fave interval sessions the strong night trail. A 2km Koop on uneven single track. A mix of up down, left right, rock mud, perfect for the orienteer to push hard but also be mentally awake and keep focus throughout the session. Pushed super hard on the first two. And died a little mid way round the second so hung back a bit. Then did the third one at just about threshold pace. Really got that feeling of pushing the limits

Running 10:00 [3] 2.0 km (5:00 / km)

Running warm up/down 11:00 [3] 1.84 km (5:59 / km)

Was feeling a little pain in my left butt cheek after the sssion, wondering if I had landed funny on one of the rocks and jolted it. Some stretching and rolling should help

Monday Jan 20 #

(rest day)

Sunday Jan 19 #

10 AM

Running 2:03:20 [1] 13.14 km (9:23 / km)
ahr:103 max:150

Beautiful crisp day with touch of frost. Out in skatos leading groups of people around small paths and terrain who will run the famous skatos rygarr. Was a very slow pace tho near the end I was getting to cold keeping pace with some old ladies.

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