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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending Apr 10:

activity # timemileskm+m
  Running8 6:24:37 39.27(9:48) 63.19(6:05) 409
  Orienteering3 1:38:27 6.64(14:49) 10.69(9:13) 42
  Strength and Conditioning1 1:00:00
  XC Ski1 7:41 0.51(14:56) 0.83(9:17) 3
  Total9 9:10:45 46.42 74.71 454

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Saturday Apr 10 #

9 AM

Orienteering 24:14 [3] 2.77 km (8:45 / km) +27m 8:20 / km
ahr:131 max:169

Running 41:31 [3] 5.93 km (7:00 / km) +45m 6:44 / km
ahr:141 max:168

Running 16:54 [3] 2.8 km (6:02 / km)
ahr:113 max:126

Friday Apr 9 #

9 AM

Running 34:27 [3] 7.23 km (4:46 / km) +54m 4:36 / km
ahr:130 max:140

4 PM

Running 6:48 [3] 0.99 km (6:53 / km)
ahr:132 max:138

Running 27:18 [3] 4.87 km (5:36 / km)
ahr:145 max:165

Thursday Apr 8 #

Note

Prep for ultra long
Terrain will be tricky technically in places for sure. Especially as is quite flat similar shapes and fast moving so bearing accuracy will help a lot in keeping on line.
Crags on training map don’t seem very obvious.
Using a ping pong approach seems to work best especially near control. Needed to be accurate for which feature are looking for. So keeping a small bubble of knowledge around the runners location.
Instead of looking for high points all the time try looking for contour shapes that are obvious when crossed. Th is approach seems to work much better as it allows one to stay on a direct line without drifting so much.
10 AM

Orienteering 30:17 [3] 2.37 km (12:45 / km)
ahr:130 max:157

Orienteering 22:51 [3] 2.93 km (7:48 / km) +11m 7:40 / km
ahr:141 max:165

Running 2:54 [3] 0.54 km (5:20 / km)
ahr:130 max:148

Wednesday Apr 7 #

6 PM

Running 33:51 [3] 6.24 km (5:25 / km) +61m 5:10 / km
ahr:132 max:177

Tuesday Apr 6 #

4 PM

Running 30:55 [3] 3.77 km (8:12 / km) +47m 7:43 / km
ahr:108 max:134

Monday Apr 5 #

9 AM

Orienteering 21:05 [3] 2.62 km (8:03 / km) +4m 7:59 / km
ahr:114 max:128

Running 23:23 [3] 3.44 km (6:48 / km) +11m 6:41 / km
ahr:109 max:130

XC Ski 7:41 [3] 0.83 km (9:17 / km) +3m 9:06 / km
ahr:111 max:128

12 PM

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

Sunday Apr 4 #

9 AM

Running 25:06 [3] 3.63 km (6:55 / km)
ahr:133 max:173

Running 1:52:37 [3] 18.64 km (6:03 / km) +167m 5:47 / km
ahr:142 max:158

Running 28:53 [3] 5.11 km (5:39 / km) +24m 5:31 / km
ahr:117 max:127

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