Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Jul 18, 2020:

activity	#	time	miles		km		+m
Running	7	6:14:50	38.72	(9:41)	62.31	(6:01)
Biking	4	3:06:00	20.36		32.76
Strength and Conditioning	3	1:15:00
Orienteering	3	1:04:13	6.1	(10:32)	9.81	(6:33)	30	21 /	28c	75%
Total	11	11:40:03	65.17		104.88		30	21 /	28c	75%

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Saturday Jul 18, 2020 #

1 PM

Running warm up/down 20:43 [1] 2.77 km (7:29 / km)
ahr:113 max:133

Orienteering 29:00 [3] *** 4.45 km (6:31 / km) +17m 6:24 / km
ahr:137 max:163 spiked:8/11c

https://drive.google.com/file/d/1uvtZKjKotpeUccEH0...

Really cool forest with a mix of terrain types. Sadly more felled areas and marsh than I had expected.
Goal: race pace, 20min time limit, clear plans
Physical: good. Some rough areas and fast on paths. Felt like I couldn’t push too much on the path. Marsh was so deep almost drowned so cane around the edge which was green and shitty so I took it steady there.
Technical: 17 points of uncertainty
First few controls were fun, lots of map contact to get used to the map. Knowing cobtrol feature helps. Line out control. Ping pong effect works well. Not necessary to know every detail tho, so can push hard.
Vegetation between 5-7 was odd so kept me questioning things, tried keeping good lines with the compass. Contours at 6 felt odd so really not sure

Running 7:38 [1] 1.12 km (6:49 / km)
ahr:124 max:145

Friday Jul 17, 2020 #

4 PM

Running warm up/down 26:51 [1] 3.69 km (7:17 / km)
ahr:120

Running 20:00 [3] 4.0 km (5:00 / km)
ahr:140

Orienteering 13:41 [4] **** 2.31 km (5:55 / km) +4m 5:52 / km
ahr:150 max:170 spiked:6/7c

https://drive.google.com/file/d/1D4VEPJcN9TtjeOdQU...

hat can I say, dream terrain. Out at Reginas cottage in the country next to a fine pine forest with blueberry and moss carpet everywhere. Terrain is quite tough running and technically challenging.
Goal: race pace. Consistent line out of each control
Physical: good. A long warmup up. Knee was a little unsure up some steep bits but worked fine. Felt strong in the bushes.
Orienteering: 4 pou
started off a little misorientated from the path junction then got the line in, clocked control feature then knew what I was looking for. Helped a lot of know exactly what the feature was to visualize it beforehand. Trick in this terrain was to never loose track of as relocating was not easy. Therefore I used what I call the ping pong approach making quick short aps and plans and looking a small distance ahead. Worked well.
On 3 I had some mishaps knowing where I was because of my bad line out!!!!
Coming off path to 7 was important to get the line with compass spot on and begin ping pong again.

Summary
- bearing out of control first then read the map (start of each leg fresh)
- visualize control feature helps recognize it
- ping pong approach good,
- knowing when taking a bearing or reading map important

Running 10:09 [1] 1.19 km (8:32 / km)
ahr:120

Easy terrain run reading some features

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

5 PM

Running 42:25 [1] 7.29 km (5:49 / km)
ahr:129 max:147

Thursday Jul 16, 2020 #

3 PM

Running 1:02:41 [1] 11.71 km (5:21 / km)
ahr:121 max:167

4 PM

Strength and Conditioning 40:00 [1]

Legs and core

Wednesday Jul 15, 2020 #

12 PM

Running warm up/down 21:33 [1] 2.76 km (7:48 / km)
ahr:115 max:132

Orienteering 21:32 [3] *** 3.05 km (7:04 / km) +9m 6:57 / km
ahr:145 spiked:7/10c

https://drive.google.com/file/d/1Gd0E806HpxvsXxaIF...

Some fun orienteering out near Lerum. Quite mixed terrain with some lovely marsh at the start then mixes of felled and natura forest . 20minute time limit, treated like a middle distance to see how many controls I could get in the time, in order.

Physical- felt good. Strong on the hills up and down. Legs felt more comfortable again in the terrain. A couple of wee feelings now and then but happy. Was tricky on the felled and super marsh stuff to push, still a little unsure how much to push with it being ok.

Technical - goals were to know the next control feature and say it before leaving the previous circle. I did it partially then when in the zone forgot to do it.
Technique felt good. Without compass my lines out were a little off at times , but kept a simple plan with obvious aps to come into control.
Each yellow tag on map was a point of uncertainty. These tended to be close to the cobtrol especially on steep climbs when it was hard to see an obvious feature just before th cobtrol.

Next time:
- before approaching control, know the feature and the attack point in
- be confident on line especially on climbs and descents
- when the route feels off or different, replan and mentally adjust

Running warm up/down 24:04 [1] 4.28 km (5:37 / km)
ahr:118 max:153