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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 1 days ending May 21, 2005:

activity # timemileskm+m
  Orienteering1 27:26 3.32(8:16) 5.34(5:08) 9035 /36c97%
  Stretching/Warmup1 25:00
  Cool Down/Stretching1 20:00
  Total1 1:12:26 3.32 5.34 9035 /36c97%
averages - sleep:7

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Saturday May 21, 2005 #

Stretching/Warmup 10:00 [2]
slept:7.0 shoes: Integrators 2004

Warmup for Sprint at Green Lane in Pennsylvania.

Orienteering race (Sprint Race) 14:31 [5] ** 2.67 km (5:26 / km) +45m 5:01 / km
ahr:183 max:189 spiked:17/18c shoes: Integrators 2004

A very fast sprint race at Green Lane in Pennsylvania. I felt great, and was very focused throughout the race. I only made one small error late in the race when I ran out of a control without really planning the leg. It was a short leg, and I just dropped out to a trail when I should have gone straight. I don't think I lost more than 15 seconds though. Overall a great race.

Stretching/Warmup warm up/down (Staying Warm) 15:00 [2]
shoes: Integrators 2004

Just trying to stay warm and loose between the races.

Orienteering (Sprint Course Re-Run) 12:55 [5] ** 2.67 km (4:50 / km) +45m 4:28 / km
ahr:183 max:189 spiked:18/18c shoes: Integrators 2004

A re-run of the sprint course, with everyone starting based on their time from the first run. We ran it backwards, and I started last. I basically ran out as fast as I could to catch Wyatt who started 15 seconds in front of me. I caught him right away, but it took me a few controls before I could pass him, and then I couldn't get rid of him, so we ran the rest of the course together, taking turns leading. It was fun to re-run it backwards, and I was surprised at the amount of time I knocked off my original time. I didn't think I had lost that much time. I think the main reason for my faster time the second time around was that I didn't really have to navigate at all and so I was able to run a little bit faster. It is interesting to see the time difference between running a course while navigating and running it when you know where you are going.

Cool Down/Stretching 20:00 [2]
shoes: Integrators 2004

Cool down run with Gregory.

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