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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Nov 7:

activity # timemileskm+m
  Orienteering5 4:03:48 16.31(14:57) 26.25(9:17) 571
  Running5 3:44:51 24.76(9:05) 39.85(5:39) 424
  Biking4 2:13:44 35.29(15.8/h) 56.79(25.5/h) 424
  Strength and Conditioning1 45:00
  Spin1 30:04 0.15(3:25:02) 0.24(2:07:24)
  Total11 11:17:27 76.51 123.13 1419

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SuMoTuWeThFrSa

Saturday Nov 7 #

10 AM

Running warm up/down 17:30 [1] 2.65 km (6:37 / km)
ahr:122 max:138

Running 14:27 [1] 2.3 km (6:16 / km) +47m 5:42 / km
ahr:133 max:144

Orienteering 36:41 [3] 6.03 km (6:05 / km) +74m 5:44 / km
ahr:136 max:167

4 PM

Orienteering (Night O) 45:00 [1] 5.5 km (8:11 / km) +92m 7:33 / km
ahr:114 max:173

Strength and Conditioning 45:00 [1]

Friday Nov 6 #

7 AM

Biking 38:47 [1] 15.95 km (24.7 kph) +130m
ahr:134 max:156

4 PM

Biking 34:35 [1] 16.01 km (27.8 kph) +112m
ahr:130 max:151

Thursday Nov 5 #

8 AM

Biking 37:08 [1] 17.53 km (28.3 kph) +129m
ahr:130 max:175

6 PM

Biking 12:23 [1] 3.52 km (17.1 kph) +39m
ahr:118 max:157

Spin 30:04 [3] 0.24 km (2:07:24 / km)
ahr:134 max:148

Orienteering 50:00 [1] 5.29 km (9:27 / km) +78m 8:48 / km
ahr:120 max:150

Biking 10:51 [1] 3.78 km (20.9 kph) +13m
ahr:106 max:122

Wednesday Nov 4 #

6 AM

Running 36:08 [1] 6.07 km (5:57 / km) +34m 5:47 / km
ahr:125 max:168

6 PM

Orienteering 49:51 [1] 5.31 km (9:24 / km) +116m 8:28 / km
ahr:122 max:160

Tuesday Nov 3 #

5 PM

Running 15:04 [1] 2.91 km (5:10 / km) +21m 5:00 / km
ahr:137 max:154

Running 39:16 [4] 8.97 km (4:23 / km) +144m 4:03 / km
ahr:147 max:179

Fun long intervals with Oskar and Lucas. 8min om 2min fest, round a fivish km loop. Felt good, not as fast as them, but solid

Running 17:55 [1] 3.3 km (5:26 / km)
ahr:132 max:161

Monday Nov 2 #

5 PM

Running 1:03:42 [1] 10.98 km (5:48 / km) +94m 5:34 / km
ahr:128 max:151

Sunday Nov 1 #

11 AM

Running warm up/down 13:29 [1] 1.53 km (8:48 / km) +56m 7:26 / km
ahr:137 max:163

Orienteering (Control) 42:38 [1] **** 2.5 km (17:04 / km) +153m 13:05 / km
ahr:106 max:136

https://www.livelox.com/Viewer/Jonsered-Czech/Tast...

Plan
- Orienteer as normal
- When at circle stop
- Study circle in detail
- Decide what is important to reach circle
- What is important in circle
- What is not important in circle
- Speak out loud

Thoughts from first weekend of control practice. Method 1. One thing to note is how disruptive it can make orienteering by stopping at each control circle and having no flow. But already after 20 controls or so I really feel a difference in how I approach controls.

Initially i was finding myself coming often to the circle without a clear plan of how the control would look like and how I would attack it. Only often the feature and thinking by running in the circle it would be obvious. So in simple, often no plan in ring, no visualization. This would then lead to last minute planning when very close or even inside the circle. The worst time when ones head should be up looking for the feature and control.

A critical thing I realized after some steep orienteering in birch forest was how critical it was to have something to aim for on or near the edge of the ring, without this it made hitting controls very challenging having to navigate blank from a long way. Deciding this feature in ones head as the best entry, could then clear ones mind of alternative routes and features in the circle. Thus allowing the optimal plan from ring to feature to be planned. I think this decision making process really helps as it enforces clarity and minimizes clutter in the brain - on the fence thinking.

About half way round sundays training made a realization how to tackle complex controls with a lot of detail in the circle. Having chosen ones ap near the edge, and knowing the feature in the middle of the circle, one can simply connect the dots. By usually picking up on 2-5 distinct features in a row, depending on how much is in the circle. Number 6 worked really well for this. Therefore one can ignore everything else in the circle, when you know your precise path in.


Summary:
Make a plan for circle before circle
Have a visualization of key features
Aim for first a feature on the edge or near the edge of circle
Ring feature decision helps structure plan and keep clear brain
Link the dots between ring feature and control feature, ignoring other detaiils

Orienteering (Control) 19:38 [1] 1.63 km (12:02 / km) +59m 10:12 / km
ahr:125 max:144

Running 7:20 [1] 1.14 km (6:26 / km) +30m 5:41 / km
ahr:120 max:151

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