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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Oct 24:

activity # timemileskm+m
  Running5 3:56:23 26.58(8:54) 42.78(5:32) 341
  Orienteering2 1:20:35 6.9(11:41) 11.1(7:16) 14816 /22c72%
  Biking1 26:25 3.84(8.7/h) 6.18(14.0/h) 79
  Total5 5:43:23 37.32(9:12) 60.06(5:43) 56816 /22c72%

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Wednesday Oct 21 #

6 PM

Running warm up/down 11:50 [1] 1.9 km (6:14 / km) +22m 5:53 / km
ahr:122 max:153

Orienteering 12:30 intensity: (2:30 @1) + (10:00 @4) 2.49 km (5:02 / km) +5m 4:58 / km
ahr:132 max:160

Small sprint training in the dark and wet. Getting the sprint hat on for the weekend.

Remember
- focus on personal goals
- know the Control circle in and out
- systematic approach
- fast route choice decision

Running warm up/down 9:27 [1] 1.82 km (5:11 / km)
ahr:130 max:158

Biking 26:25 [1] 6.18 km (14.0 kph) +79m
ahr:99 max:148

Tuesday Oct 20 #

11 AM

Running 34:31 [1] 7.29 km (4:44 / km) +64m 4:32 / km
ahr:129 max:146

5 PM

Running 28:15 [1] 5.29 km (5:20 / km) +75m 4:59 / km
ahr:134 max:152

Running 13:50 [3] 2.8 km (4:56 / km) +9m 4:51 / km
ahr:138 max:150

Running 28:25 [3] 5.15 km (5:31 / km) +33m 5:21 / km
ahr:127 max:138

Monday Oct 19 #

6 PM

Running 43:54 [3] 6.03 km (7:17 / km)
ahr:161 max:199

Sunday Oct 18 #

4 PM

Orienteering 15:43 [3] 2.38 km (6:37 / km) +30m 6:14 / km
ahr:126 max:143

Orienteering 1:30 [3] 0.22 km (6:51 / km) +17m 4:54 / km
ahr:125 max:130

Orienteering 50:52 [3] **** 6.02 km (8:27 / km) +95m 7:50 / km
ahr:137 max:169 spiked:16/22c

Sm middle final rerun 2020

https://www.livelox.com/Viewer/SM-medeldistans-fin...

https://drive.google.com/file/d/1mmqw0YmLkp7tZHclc...

Goals were to know my exit before reaching each control, and saying the control out loud and which direction is was entering from. I was quite bad at keeping to my goal, I kept quiet. Next time be more vocal.

Very tough terrain, both technically and physically can be very scrappy in places really making it tough to keep a good flow. With the complexity in control detail i occasionally stopped at a cobtrol site to check it was right . ThiS pause also interrupted the flow.

Felt a little unrelaxed sometimes unable to get in a rhythm. My mind felt it would drift to random topics occasionally, like what the winners time was or what would somebody else do. I need to focus on my race more

Tricky 1, but handled it well.
2 went well until the final entry. Round cliff and off right because of bushes. I should have known my attack direction and what I was looking for then.

-be more vocal
- on very complex controls remember to plan ahead a little
- focus on my own race and victories
- know the direction from the ap and use it into control
- wall or path read it
-


Running 11:05 [3] 2.27 km (4:53 / km) +32m 4:34 / km
ahr:124 max:138

Running 55:06 [3] 10.22 km (5:23 / km) +106m 5:07 / km
ahr:129 max:144

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