Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Oct 10, 2020:

activity	#	time	miles		km		+m
Biking	6	5:10:10	81.71	(15.8/h)	131.5	(25.4/h)	1119
Other	2	1:45:42
Running	2	1:32:05	9.53	(9:40)	15.34	(6:00)	209
Spin	1	1:30:01
Strength and Conditioning	1	50:00
Orienteering	1	39:21	3.21	(12:17)	5.16	(7:38)	73	13 /	16c	81%
Total	8	11:27:19	94.45		152.0		1401	13 /	16c	81%

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Saturday Oct 10, 2020 #

10 AM

Running 22:58 [1] 4.41 km (5:12 / km) +33m 5:01 / km
ahr:127 max:143

Test run out with the calf. Felt hugely better however still a small niggle. I think by the end of the weekend it will be fine.

Strength and Conditioning 50:00 [1]

Legs (knee and calf)
Core 15

7 PM

Biking 58:54 [3] 27.87 km (28.4 kph) +365m
ahr:127 max:158

Biking in the dark. Super nice evening cool and crisp had only a small light and then moonlight.

Friday Oct 9, 2020 #

7 AM

Biking 1:12:30 [2] 30.86 km (25.5 kph) +237m
ahr:128 max:157

5 PM

Biking 1:07:28 [1] 32.3 km (28.7 kph) +214m
ahr:128 max:173

Thursday Oct 8, 2020 #

6 PM

Other (Aqua running) 44:00
ahr:140 max:165

4min intervals 1 min recovery. Mentally tougher than the physical. To ensure I keep intensity I try to keep 17/18 strokes per 5secs seems an easy way to judge it compared to heart rate

Biking 39:28 [2] 16.71 km (25.4 kph) +133m
ahr:135 max:166

A very wet bike ride

Wednesday Oct 7, 2020 #

7 PM

Biking 16:11 [1] 4.35 km (16.1 kph) +48m
ahr:100 max:139

Spin 1:30:01 [1]
ahr:128 max:141

A steady sweaty spin

Biking 12:06 [1] 4.13 km (20.5 kph) +11m
ahr:93 max:116

Tuesday Oct 6, 2020 #

5 PM

Biking 18:24 [1] 7.38 km (24.1 kph) +45m
ahr:118 max:139

Other (Aqua running) 1:01:42
ahr:136 max:169

Swim intervals Aqua running
Classic 2mins 1min 30s 15s
Was pretty knackered after e session especially from breathing.

Biking 25:09 [1] 7.91 km (18.9 kph) +67m
ahr:106 max:147

Sunday Oct 4, 2020 #

3 PM

Running warm up/down 39:45 [1] 6.43 km (6:11 / km) +122m 5:39 / km
ahr:131 max:168

Orienteering 39:21 [3] *** 5.16 km (7:38 / km) +73m 7:08 / km
ahr:138 max:184 spiked:13/16c

A wet middle training. Short legs. Aim was to really focus on the control entry, smooth and confident. So for every cobtrol tell myself which side I was entering from.
Was a little tired in the legs and still a little pain in the calf but was able to run quite well.

Key points
- near the control I’m hesitant still in several cases. Crossing perpendicular line feature, several details in control, large change in speed, no distinct attack point (more of an attack line) these are common reasons for mishaps

https://drive.google.com/file/d/1zwYp_oCQamDFJQA3n...

Running 29:22 [1] 4.5 km (6:32 / km) +55m 6:09 / km
ahr:121 max:168

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