Training Log Archive: jfredricksonIn the 1 days ending Mar 5, 2006:
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Sunday Mar 5, 2006 #
Stretching/Warmup warm up/down 16:11 [1] 1.5 mi (10:47 / mi)
ahr:144 max:166 shoes: Asics GT-2100 (2006)
Warm-up run from Medford High School to a nearby cemetary. I stretched a bit and ran back. My legs were feeling great.
Orienteering race (Sprint) 12:14 [4] *** 2.01 km (6:05 / km) +95m 4:55 / km
ahr:171 max:180 spiked:5/6c slept:5.0 shoes: Integrators 2005
Sprint at Pine Hills State Park in Medford, MA. I ran the shorter of the two sprints first and blazed it after a slight boggle on the first control. I basically just missed the control in the underbrush and when I saw it I had a tough time getting to it through the thicket.
Other than that it was a pretty solid run navigationally, but my technique is still a bit sloppy. Fortunately the course was pretty easy and didn't require perfect technique. I had my punch card in my map and I definitely lost some time trying to punch it at each control. But punching technique doesn't matter anymore thanks to e-punching.
My average HR was only 171 for the race, and that was because the woods were so thick it was hard to keep a high HR whenever you had to cut off the trails. Also, the race was so short that even though I was in the upper 170s for most of it, it wasn't long enough to raise the average significantly, so the average should probably be a little higher.
Anyway, a very solid race. Here are my splits with some data:
Split.) Time - AveHR - MaxHR (Time Lost)
1.) 2:01 - 152 - 172 (0:10)
2.) 1:51 - 174 - 177
3.) 1:41 - 175 - 177
4.) 1:37 - 176 - 177
5.) 1:40 - 176 - 178
6.) 2:40 - 177 - 180
F.) 0:41 - 174 - 176
Totals.) 12:14 - 171 - 180 (0:10)
Other than that it was a pretty solid run navigationally, but my technique is still a bit sloppy. Fortunately the course was pretty easy and didn't require perfect technique. I had my punch card in my map and I definitely lost some time trying to punch it at each control. But punching technique doesn't matter anymore thanks to e-punching.
My average HR was only 171 for the race, and that was because the woods were so thick it was hard to keep a high HR whenever you had to cut off the trails. Also, the race was so short that even though I was in the upper 170s for most of it, it wasn't long enough to raise the average significantly, so the average should probably be a little higher.
Anyway, a very solid race. Here are my splits with some data:
Split.) Time - AveHR - MaxHR (Time Lost)
1.) 2:01 - 152 - 172 (0:10)
2.) 1:51 - 174 - 177
3.) 1:41 - 175 - 177
4.) 1:37 - 176 - 177
5.) 1:40 - 176 - 178
6.) 2:40 - 177 - 180
F.) 0:41 - 174 - 176
Totals.) 12:14 - 171 - 180 (0:10)
Orienteering race (Sprint) 16:55 [4] *** 2.6 mi (6:30 / mi)
ahr:172 max:179 spiked:8/11c shoes: Integrators 2005
The second sprint was a little longer, so I felt that I had more time to really use my speed. However, I made a couple more little bobbles than on the first run and had about 40 seconds of lost time on the course. Two were from not being careful attacking the control and the other was a slightly bad route choice that I probably lost about 10 seconds on.
Overall, another solid race, but not perfect. I just need more technique work before the big ones.
Here are my splits with some data:
Split.) Time - AveHR - MaxHR - (lost time)
1.) 2:18 - 155 - 173
2.) 1:25 - 172 - 174 (0:10)
3.) 1:04 - 173 - 176
4.) 1:27 - 175 - 176 (0:20)
5.) 1:09 - 173 - 176
6.) 1:15 - 175 - 177
7.) 0:53 - 176 - 178
8.) 2:00 - 177 - 178
9.) 1:00 - 177 - 179
10.) 1:27 - 178 - 179
11.) 1:48 - 175 - 177
F.) 1:05 - 175 - 177
Totals.) 16:55 - 172 - 179 (0:40)
Overall, another solid race, but not perfect. I just need more technique work before the big ones.
Here are my splits with some data:
Split.) Time - AveHR - MaxHR - (lost time)
1.) 2:18 - 155 - 173
2.) 1:25 - 172 - 174 (0:10)
3.) 1:04 - 173 - 176
4.) 1:27 - 175 - 176 (0:20)
5.) 1:09 - 173 - 176
6.) 1:15 - 175 - 177
7.) 0:53 - 176 - 178
8.) 2:00 - 177 - 178
9.) 1:00 - 177 - 179
10.) 1:27 - 178 - 179
11.) 1:48 - 175 - 177
F.) 1:05 - 175 - 177
Totals.) 16:55 - 172 - 179 (0:40)
Trail Run long 1:36:26 [1] 8.0 mi (12:03 / mi)
ahr:153 max:169 shoes: Integrators 2005
Ran out to a trail called the Skyline Trail which went off the top of the map, around the reservoir, back onto the far side of the map, and looped around the bottom of the map back to the start. According to Jeff Saeger it is about 7 miles, but I had to run about a half-mile to get there.
I felt really good, but I kept losing the trail markers and having to retrace my steps to find the trail again. This slowed me down quite a bit, but it was still a great run. The trail had lots of climb and several nice views including one of Boston and I-93.
I felt really good, but I kept losing the trail markers and having to retrace my steps to find the trail again. This slowed me down quite a bit, but it was still a great run. The trail had lots of climb and several nice views including one of Boston and I-93.