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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshuaDudley

In the 7 days ending May 15:

activity # timemileskm+m
  Running7 5:35:46 37.76(8:54) 60.76(5:32) 564
  Orienteering2 2:17:14 12.12(11:20) 19.5(7:02) 652
  Biking1 1:40:35 21.9(13.1/h) 35.25(21.0/h) 302
  Strength and Conditioning2 1:30:00
  Total9 11:03:35 71.78 115.51 1518

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Saturday May 15 #

10 AM

Running 13:52 [1] 1.59 km (8:45 / km) +7m 8:34 / km
ahr:121 max:137

Orienteering 1:25:40 [3] 12.68 km (6:45 / km) +249m 6:09 / km
ahr:139 max:158

Another amazing arena. woc 2016 terrain, finally got a taste. Tough and fun and beautiful.

Things to work on,
- epectations before the control
- decisions when crossing paths
- complex short legs - better plan and focus
-bearings on steep terrain
- over thinking a leg plan, when one could run straight.

https://www.livelox.com/Viewer/Route-Choice-Stroms...

Friday May 14 #

9 AM

Strength and Conditioning (Prehab) 40:00 [1]

7 PM

Running 41:13 [1] 6.22 km (6:37 / km) +160m 5:52 / km
ahr:131 max:152

up near stromstad for the weekend. amazing little forest near the air bnb just started playing around running on the bare rock hills.

Thursday May 13 #

7 AM

Running 27:19 [1] 5.25 km (5:12 / km) +50m 4:58 / km
ahr:151 max:175

Running 40:06 [4] 8.35 km (4:48 / km) +41m 4:41 / km
ahr:151 max:169

couldnt get into the club house for using the lcatate meter so we ran 8 1km intervals instead. I ran them a bit faster than threshold and was happy. a small niggle started in the left foot near the end but turned out to be nothing.

Running 13:21 [1] 2.29 km (5:49 / km)
ahr:122 max:138

6 PM

Running 12:59 [1] 2.13 km (6:06 / km) +73m 5:12 / km
ahr:123 max:140

Orienteering 51:34 [3] 6.82 km (7:34 / km) +403m 5:50 / km
ahr:135 max:168

some excellent hill prep for czech. found a nice 80m hill, so played hill intervals up to start, find the control and jog back down. Pace at a threshold speed up so as to not be lactate overdosed.
Idea was to simulate being tired when at the top of a long climb and having to accurately focus and find the control.

important points:
/ have good visulisation of circle and edge feature
-excellent bearing from top of climb
- selective map reading on uphills (not if very rocky/technical)
- dont read map on steep downs (need to know this in your head)

https://www.livelox.com/Viewer/Lerum-N-Sverige?ses...

Running 8:36 [1] 1.55 km (5:32 / km) +47m 4:49 / km
ahr:126 max:144

Wednesday May 12 #

6 PM

Biking 35:08 [1] 17.3 km (29.5 kph) +128m
ahr:123 max:146

Biking 1:05:27 [1] 17.95 km (16.5 kph) +175m
ahr:94 max:128

Tuesday May 11 #

5 PM

Running 17:24 [1] 3.44 km (5:04 / km) +28m 4:52 / km
ahr:135 max:142

Running 34:43 [4] 7.99 km (4:21 / km) +62m 4:11 / km
ahr:137 max:164

8x 3 mins intervals.
felt better than 2 weeks ago where i ran only 5. started steady and gained a bit of speed towards the end.

Running 27:03 [1] 4.42 km (6:07 / km) +31m 5:55 / km
ahr:122 max:140

Monday May 10 #

5 PM

Running 33:12 [1] 7.07 km (4:42 / km) +18m 4:38 / km
ahr:126 max:148

Strength and Conditioning 50:00 [1]

10mins technque
40 mins strength
a little more weight than the previous couple months, like 50% max to graudally tune the body for the czech hills

Sunday May 9 #

3 PM

Running 4:23 [3] 0.69 km (6:21 / km)
ahr:123 max:163

Running 1:01:35 [3] 9.77 km (6:18 / km) +50m 6:09 / km
ahr:145 max:177

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