Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Jul 4, 2020:

activity	#	time	miles		km		+m
Running	7	7:26:26	49.64	(9:00)	79.89	(5:35)
Biking	8	6:34:10	100.13	(15.2/h)	161.15	(24.5/h)
Strength and Conditioning	3	1:05:43	1.29		2.07
Orienteering	1	20:00	1.7	(11:45)	2.74	(7:18)
Total	17	15:26:19	152.76		245.85

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Saturday Jul 4, 2020 #

11 AM

Running warm up/down 18:00 [1] 3.45 km (5:13 / km)
ahr:126 max:132

Running 30:07 [3] 8.0 km (3:46 / km)
ahr:159 max:174

2km intervals felt decent!
7:33, 7:50, 7:44, 7:00
Last one felt fast but some downhill which helped a little.

5 PM

Running 1:00:00 [1] 6.0 km (10:00 / km)
ahr:108 max:161

An easy run with Regina in the forest and then testing out some small trails and even some orienteering again

Orienteering 20:00 [1] 2.74 km (7:18 / km)
ahr:108

First bit of O for a while. Only two controls on some really nice terrain but a bit rough for the first one back. Took it very easy to get the knee. 95% there felt great most of the time, a couple of moves I tested i could feel it in the top, but there is no pain afterwards. I think next week it will be good to intro a some orienteering back in to get used to it, and doing it as a first session in the day, ensuring I am fresh.

Regarding the technical side, I felt clumsy but it was nice to hold a map and compass again, I guess the mind was in too many places

Friday Jul 3, 2020 #

2 PM

Biking 35:36 [1] 16.2 km (27.3 kph)
ahr:123 max:151

after a proper good sleep. legs felt awesome

6 PM

Strength and Conditioning 20:43 [1] 2.07 km (10:00 / km)
ahr:125

some drills and plyometrics.
best set yet based on feeling, responsiveness and strength

Biking 1:45:59 [1] 44.53 km (25.2 kph)
ahr:112 max:158

lungt

7 PM

Strength and Conditioning 15:00 [1]

Core

Thursday Jul 2, 2020 #

7 AM

Biking 38:06 [1] 14.61 km (23.0 kph)
ahr:111 max:150

3 PM

Running 39:59 [3] 9.22 km (4:20 / km)
ahr:148 max:168

Tempo threshold session on up and down trail. feeling strong

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
ahr:120

4 PM

Biking 54:11 [1] 21.84 km (24.2 kph)
ahr:118 max:152

Wednesday Jul 1, 2020 #

7 AM

Biking 40:38 [1] 15.28 km (22.6 kph)
ahr:119 max:160

5 PM

Biking 37:23 [1] 15.97 km (25.6 kph)
ahr:120 max:149

7 PM

Running 54:05 [1] 10.22 km (5:18 / km)
ahr:128 max:151

fun run with johan and Fredrik on bjorko island! awesome place!

Tuesday Jun 30, 2020 #

7 AM

Biking 42:17 [1] 15.72 km (22.3 kph)
ahr:107 max:158

6 PM

Running 26:20 [3] 6.6 km (3:59 / km)
ahr:156 max:184

8:46, 9:01, 8:41
3x2.2km interval loop, up and down trail ( and bad weather)
felt good, legs were a little stale from yesterday

Running warm up/down 19:00 [1] 3.65 km (5:12 / km)
ahr:131 max:164

7 PM

Biking 40:00 [1] 17.0 km (25.5 kph)
ahr:110

Monday Jun 29, 2020 #

5 PM

Running 40:41 [1] 7.57 km (5:22 / km)
ahr:126

Running 40:00 [3] 3.0 km (13:20 / km)
ahr:140

lorpskola
mixture of exercises and technique training,
finished by some sprints with accelerations
leg felt good thoroughout
the 3x50m high knees killed me at the end

6 PM

Strength and Conditioning 30:00 [1]

core and legs

Sunday Jun 28, 2020 #

2 PM

Running 1:53:14 [1] 21.48 km (5:16 / km)
ahr:125 max:146

lovely long run started off with Regina, then finished off the last bit alone. about 75% way in, knee started to feel a little bit so stopped and stretched a little which helped. Think i hadnt rested enough on the weekend, poor sleeping conditions where we were staying :P otherwise felt great

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