Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Feb 6, 2021:

activity	#	time	miles		km		+m
Orienteering	4	6:22:18	32.02	(11:56)	51.54	(7:25)	857
Running	8	5:10:06	31.42		50.56		552
Strength and Conditioning	2	1:50:00
XC Ski	1	1:33:09	11.32	(8:14)	18.22	(5:07)
Total	9	14:55:33	74.76		120.32		1408

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Saturday Feb 6, 2021 #

Note

Aim for today:
- direction out
- control visualization

10 AM

Running 7:04 [1] 1.06 km (6:42 / km) +1m 6:39 / km
ahr:147 max:151

Orienteering 1:21:46 [1] 10.58 km (7:44 / km) +135m 7:16 / km
ahr:138 max:178

https://www.livelox.com/Viewer/GBG-Tekniktraning/L...

A snowy day out
https://drive.google.com/file/d/12iyQl9cad8K2PRPTi...

was quite sloppy into the control circles, head just felt a bit detached. also got a stick in the eye early on ouch

5 PM

Running 33:14 [3] 6.63 km (5:01 / km) +29m 4:54 / km
ahr:135 max:176

Friday Feb 5, 2021 #

6 PM

Running 41:15 [1] 7.1 km (5:49 / km) +66m 5:33 / km
ahr:122 max:157

Strength and Conditioning (Prehab ) 50:00 [1]

Thursday Feb 4, 2021 #

12 PM

Running 31:26 [1] 4.76 km (6:36 / km) +82m 6:05 / km
ahr:122 max:165

5 PM

Running 35:39 [1] 5.92 km (6:01 / km) +131m 5:25 / km
ahr:140 max:180

Orienteering 50:52 [4] 8.59 km (5:55 / km) +160m 5:25 / km
ahr:155 max:190

The weekly course set out with controls. Ran it with a mass start night race with 4 others. Snow in the ground -7 ish. Cold. Was a feelinh alright a little lethargic in the body as been training in the cold quite a lot now, but was able to push quite well considering. Quite sloppy orienteering on my part especially the second half which was maybe due to a mix of tiredness and poor decisions. Direction was quite bad on some super easy legs, but I wasn’t checking it enough. But also some positives to take from also, can hold the speed in the dark and navigate well. After a good rest it will seem easy I think.

https://www.livelox.com/Viewer/GBG-Elit-OL-veckans...

C • tired 1

Running 35:20 [3] 5.46 km (6:28 / km) +63m 6:07 / km
ahr:128 max:148

Wednesday Feb 3, 2021 #

6 PM

Orienteering 1:46:51 [1] 12.08 km (8:51 / km) +161m 8:18 / km
ahr:121 max:153

a fun session planned by oskar. should check on the corridors when i get the time.

https://www.livelox.com/Viewer/Delsjon-Goteborg-Sv...

proper good technique practice

Running 20:01 [3] 3.56 km (5:37 / km) +15m 5:30 / km
ahr:123 max:139

Running 20:00 [1] 3.5 km (5:43 / km)
ahr:120

Tuesday Feb 2, 2021 #

6 PM

XC Ski 1:33:09 [2] 18.22 km (5:07 / km)
ahr:118 max:180

A change to intervals but still tired... a cheeky little course had been made on a nearby golf course so was nice to make the most of it. Felt it in the back the next day.

Monday Feb 1, 2021 #

5 PM

Running 52:45 [3] 9.27 km (5:41 / km) +99m 5:24 / km
ahr:136 max:182

Running (Technique) 15:00 [1]

Strength and Conditioning (Power) 1:00:00 [1]

Felt good. After next test week shall shorten the reps and up the weight a little

Sunday Jan 31, 2021 #

4 AM

Running 18:22 [1] 3.29 km (5:35 / km) +66m 5:04 / km
ahr:128 max:163

Orienteering 2:22:49 [2] 20.3 km (7:02 / km) +400m 6:24 / km
ahr:136 max:168

A long cold winter night o.. ambition was several things: test my limits a little, scare myself a bit, prep for 10mila/ultra long, practice long legs and 15 scale

Started 0515, -9 deg. Beautiful cold morning. Started getting light as I finished. Third part of course ran out of time for so will have to do another time.

Physically felt good. A bit unsure how to pace it in the cold so stayed on safe side. Technical was sloppy. Felt alien with 15 scale and made some silly misses. Maybe a bit tired but no excuse, need to practice with this scale more. Especially nailing into the control. Better awareness of turning on and off.

Part 1
https://www.livelox.com/Viewer/SPA-long-1/Long-Spa...

Part 2
https://www.livelox.com/Viewer/SPA-long-2/Long-Spa...

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