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Training Log Archive: JoshuaDudley

In the 7 days ending Feb 15:

activity # timemileskm+m
  Running3 3:47:54 25.13(9:04) 40.45(5:38)
  Orienteering2 1:53:34 9.25(12:16) 14.89(7:38)9 /10c90%
  Biking5 1:40:33 18.04 29.03
  Strength and Conditioning4 1:16:00
  XC Ski1 16:00
  BBA1 7:54 0.75(10:36) 1.2(6:35)
  Other1 7:00
  Total11 9:08:55 53.17 85.579 /10c90%

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Saturday Feb 15 #

7 PM

Orienteering 33:00 [2] 4.5 km (7:20 / km)
ahr:140 (injured)

Started off as a good long distance practice, goals were focus on Clear distinguishing of paths and walls
Excellent leg planning
- Know your route before leaving control before
Moderate pace not over exerting but some effort.

Sands jobs ja has some lovely moor land with rock and shrubs. This area went well, I aimed ahead for big features mainly cliffs, then could track into control. Already had one false wall which I thought was a path.

I tot he forest and the scenery changed. Was quite careful to 4 making sure I got it spot on. Long leg to 5 broke it into again works well, second half was harder to plan, lots of detail but kept my line good, and knew I would cross a marsh eventually.
Some shorter legs to 6-7, planning the route , direction go.

Left 7 a bit left because of a shorter course option, realized and came back right then boom, when it happened. Ran over the crest of a spur , my left knee lunging forward (into what I thought was only a bush) smacked into a hidden rock. Haven’t felt pain like it before, hit just above the knee . I took a look, a gash 2inch across, 1 inch deep out of my leg. Had myself a little cry. Wondered if David would find me, but I was off the line. Tried to stand, ok I was able to walk. Can’t be too bad. Now a 3 km hike back to the car. Why now??? A lot of things going though my head on the sad walk back. What will happen now? When will I run again? Have I broken something?

Friday Feb 14 #

7 PM

Biking 20:00 [1]

XC Ski 6:00 [5]

6x1min intervals with one min in between of easy (was on a machine so not quite as lovely as on snow)

XC Ski 10:00 [1]

Strength and Conditioning (Core) 10:00 [1]

Thursday Feb 13 #

6 AM

Biking 19:44 [1] 7.42 km (22.6 kph)
ahr:116 max:156

5 PM

Biking 20:49 [1] 7.41 km (21.4 kph)

6 PM

Running warm up/down 14:40 [1] 2.2 km (6:40 / km)

Legs were feeling a bit lethargic and it was cold so really tried to get them warmed up. Could have maybe jogged for longer however.

Running 17:47 [3] 5.0 km (3:33 / km)
ahr:161 max:181

Tempo session on the track for a 5km. Need to work out which lane is correct because either I am running too far or I am slower than I thought haha. Was a bit slow off the start but kept up a higher step rate which helped yo keep motion and form. Km 4-5 started getting tough but mental battle think is the hardest part of it.

Strength and Conditioning (Core ) 16:00 [1]

Damn this was a tough one. Side planks seem to get harder

Wednesday Feb 12 #

5 AM

BBA 7:54 [1] 1.2 km (6:35 / km)
ahr:110 max:117

Short wake up jog to get the body going and practice some map planning. Followed with stretches
6 PM

Biking 20:00 [1] 7.0 km (21.0 kph)
ahr:124 max:133

Orienteering (Night corridor) 1:20:34 [2] **** 10.39 km (7:45 / km)
ahr:134 max:168 spiked:9/10c

101 days until 10mila!!!! Fewer guys out tonight.
Was feeling a bit cranky in the legs, want sure how bum would react after yesterday but had a goal to take it steady. Tech goals: really focus on good bearings between APs with two hands, know the target.

Started out well with some clear cut contours. Mind was drifting a little but it got better. I repeat this alot but same again, clear ap to aim for and direction, that’s most of the trick. And either look ahead so you know you can maintain pace or take time to actively look at the map.

Had a small iffy where I came left after a crag, just outside th e line, not major but enough to make me stop and think, why ascending steep terrain is hard to keep direction.
Through a more vague section was good. Picked some nice contour shapes and aimed for them. I felt I had. A much better distance judgment tonight.

A pass over a small hill caught me by surprise with one more contour, sometimes this happened often, where I would expect one crag but actually there were two stacked above each other.
I saved the group at one point where their line was drifting right, my compass told me different so I double checked and lead on. Some points just flowed so nicely. Especially the far side of map. What a feeling. One thing I remember here was my bearing tactic. Really making a thing of getting nu my compass up, two hands on the map, aligning and clarifying my direction, when a bend appeared repeat.

Cobtrol pick went well. Slightly high on one cobtrol but close. Magnifier got a bit in the way when wanted to take bearings, so had to be efficient using it when I needed it.

Finishing I had a feeling that we were close so slightly distracted te d but that but tried to keep focus.

Did I make my goal, I think so, at least at some points.

- keeping direction on steep terrain
-distance judgment was much better tonight
- stacked crags can catch me by surprise sometimes, one more contour
-bearing routine worked well
- especially for tech points where reading every crag was not necessary but just look ahead
- careful use of magnifier on cobtrol pick

Tuesday Feb 11 #

6 PM

Biking 20:00 [1] 7.2 km (21.6 kph)
ahr:120 max:140

Running warm up/down 16:44 [1] 2.75 km (6:05 / km)

Running intervals 15:00 [3] 4.2 km (3:34 / km)
ahr:166 max:168

Running 10:00 [5] 2.8 km (3:34 / km)
ahr:171 max:176

Golf course intervals, aimed for two hard and three threshold. Felt very strong at start got tired then battled hard on the last one. Was happy with my consistency throughout keeping within 3:32-3:40 pace for all 5. Improved since last time 1 month ago with quicker recovery and more stable performance. Maybe 6 next time

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

Monday Feb 10 #

6 PM

Other warm up/down (Row) 7:00 [1]

Strength and Conditioning 35:00 [1]

Neuro and strength exercises. Felt great I cobtrol and strong, introduced new side squats for the piriformis.
Followed by a sauna

Sunday Feb 9 #

9 AM

Running 2:08:43 [1] 20.0 km (6:26 / km)
ahr:125 max:160

Lovely long run. Had expected to be running with the group but nobody turned up, guessing I may have misunderstood instructions. When through phases where it seemed difficult to move and then easy, perhaps a mental thing. Got myself a bit lost and did a big loop but explored some new forest.
5 PM

Strength and Conditioning 15:00 [1]

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