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Training Log Archive: jfredrickson

In the 14 days ending Jan 13, 2007:

	activity	#	time	miles		km		+m
	Trail Run	11	11:15:15	73.95		119.01		1285
	Orienteering	6	7:26:15	23.67		38.1		1900
	Strength Training	3	2:16:20
	Road Run	4	2:12:50	16.15	(8:14)	25.99	(5:07)	195
	Track	2	1:04:38	9.15	(7:04)	14.72	(4:23)
	Biking	1	50:00
	Total	14	25:05:18	122.92		197.82		3380
	[1-5]	13	24:05:18
averages - sleep:8.2

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Saturday Jan 13, 2007 #

Event: Anza-Borrego Desert O-Fest

Trail Run warm up/down 22:00 [1]
shoes: Asics (12/06)

Warm-up for the Middle at Anza-Borrego.

Orienteering race 52:29 [3] 5.6 km (9:22 / km) +270m 7:33 / km
shoes: Asics (12/06)

Middle distance event at Anza-Borrego. Ran in my trail shoes since I thought the rocky terrain might be to tough on my feet in o-shoes. Definitely regretted not having my spikes on though.

Had a really tough time getting used to the map at the beginning and made 12+ minutes of errors on the 1st, 2nd and 4th controls. The map had tons of cliffs mapped on it and it took me some time to get used to the fact that they were all really just big earth banks and not real rock cliffs like I had been expecting.

After number 4 I settled in and got my flow together. This was really a tough area to try to just jump in and race. I was trying to take it slower at the beginning so that I could get into the map without any problems, but apparently I still wasn't careful enough. The mapping style just really threw me for a loop.

It would have been nice if the model map had some similar terrain to the actual competition, but still I should have been more careful since I knew this was the case. Definitely a lesson learned.

I was pretty happy with how well I was navigating after I got the map figured out. It was fun to feel it all flowing again.

Orienteering race (Sprint) 22:43 [4] 3.0 km (7:34 / km) +130m 6:13 / km
shoes: Asics (12/06)

Sprint race in the afternoon. Felt really good starting out and spiked the first control, catching the first starter already (I started second). Unfortunately the unit wasn't on, so after a couple seconds of debating whether to run on or go back and let the start crew know, I decided to keep going since the units were probably just scheduled to turn on in another minute, but I definitely left my flow at that control.

Only two of the units ended up being on, and a couple of them were missing completely or mislabeled. I really should have grasped the opportunity to fight with that kind of distraction, but I totally conked out and let it pull me out of the race. I guess I just didn't have to motivation to really fight the mental battle to stay focused.

Legs were feeling tired on the uphills.

Friday Jan 12, 2007 #

Orienteering (Model Event) 1:00:00 [0] ***** 2.8 km (21:26 / km)
(rest day)

Went for an easy walk on the model event map in Anza-Borrego with Vicky. Couldn't survive the cactus even at a walking pace. I'm excited to be able to log my first intensity 0 training though!

Thursday Jan 11, 2007 #

Trail Run 49:39 [1] 6.0 mi (8:17 / mi)
slept:9.0 shoes: Asics (12/06)

Easy run on the beach with Vicky and Eric. Legs feeling really great at the easy pace, but definitely felt tired on the little uphill off the beach.

C • Happy Birthday, John! 21

Strength Training (Gympa) 15:00 [1]

Some midnight gympa with Vicky.

Wednesday Jan 10, 2007 #

Trail Run long 2:36:45 [2] 18.46 mi (8:29 / mi) +670m 7:38 / mi
slept:9.0 shoes: Asics (12/06)

Ultra-long run through Nisene Marks park with Vlad and Eric. Feeling really tired through most of it, but managed to hold on. The downhills were especially a bitch.

Tuesday Jan 9, 2007 #

Trail Run 39:53 [2] 4.87 mi (8:11 / mi) +80m 7:47 / mi
slept:8.0 shoes: Asics (12/06)

A nice morning jog with Marc. Legs feeling a little tired at first, but not too bad. Hopefully I will be strong enough to do some good intervals tonight.

Trail Run warm up/down 17:22 [1] 1.69 mi (10:17 / mi)
shoes: Asics (12/06)

Warmup for the intervals on the track.

Track intervals 22:00 [4] 3.73 mi (5:54 / mi)
shoes: Asics (12/06)

Ran 5x1200m with Eric at threshold pace. The goal was to stay right under 90 second pace and we held it perfectly the whole way. It was really cool to run with Eric because he was able to pace it so evenly. Hopefully one day I will be able to pace that well. Splits were 4:24, 4:25, 4:24, 4:23, 4:24.

Felt really tired at first, but then eased into it nicely as my legs got loose. Had to work a bit on the last couple to hold the pace, but otherwise it felt perfect. A really nice workout.

Trail Run warm up/down 14:08 [1] 1.25 mi (11:18 / mi)
shoes: Asics (12/06)

Cool-down jog after the intervals. Feeling better than I did last week.

Monday Jan 8, 2007 #

Strength Training (Gympa) 1:00:00 [1]
slept:8.0

Took the morning off to recover a bit then did gympa in the evening with Vicky on the beach in the dark. Tough and brutal as usual, but my body feels great all around afterwards.

Trail Run long 1:00:00 [3] 8.4 mi (7:09 / mi)
shoes: Asics (12/06)

7 minute warmup and a longer cool down with Marc on the beach. It was low-tide and perfect for running. Had a great discussion with Marc about goal setting.

Sunday Jan 7, 2007 #

Trail Run warm up/down 10:37 [1] 1.0 mi (10:37 / mi)
slept:8.0 shoes: Integrators 2005

Jog to the start at Almaden Quicksilver Park. Legs feeling tired.

Orienteering 23:40 [1]
shoes: Integrators 2005

Ran the first 5 controls of a warmup loop that Marc had set for us. Got stuck one too many times in the impassable green and decided to cut it short. Definitely one of the worst areas I have run in a long time.

Orienteering 20:11 [1]
shoes: Integrators 2005

Tried going out fast on the sprint but my legs vetoed that pretty quickly. It was the same situation as the first course though with a crappy map and even crappier terrain. Cut out again half-way because I just wasn't in the mood for a fight with the woods.

C • Quicksilver, or The Curse of the Ukrainian Mapper 21

Trail Run warm up/down 12:30 [1] 1.25 mi (10:00 / mi)
shoes: Integrators 2005

Cool-down run back to the car with Vicky and Anna. I guess this will just be my rest day for the week.

Saturday Jan 6, 2007 #

Orienteering 46:31 [1] 6.2 km (7:30 / km) +200m 6:28 / km
slept:8.0 shoes: Integrators 2005

Morning terrain run on Joe Grant South outside of San Jose. Ran with a large group of BAOCers at a nice easy pace. Legs felt decent at that pace, but definitely a little tired on the uphills.

Orienteering 2:02:31 [2] 9.5 km (12:54 / km) +1000m 8:27 / km
shoes: Integrators 2005

A long and brutal course set by the Cheese on Joe Grant North. There were 3 long, route-choice, segments basically straight uphill, and then three short downhill sprint segments in between. I didn't push too hard on the long uphills because my legs were feeling quite exhausted, but I went all out on the downhill sprints to work on my fast navigation and agility.

It was a really cool area even though it was so steep and I actually felt really good with my navigation and technique. Some of the hills were so steep that it was quite scary contouring along them, but that just made it more exciting. The fields of poison oak made it extra exciting.

Friday Jan 5, 2007 #

Trail Run 57:27 [1] 6.48 mi (8:52 / mi)
slept:7.0 shoes: Asics (12/06)

Everyone slept in this morning so I had to go running on my own. Went down the beach into the sun and then back. It was the most beautiful morning.

Orienteering 1:00:40 [3] 6.5 km (9:20 / km) +300m 7:35 / km
shoes: Integrators 2005

Memory-O with the Cheese. Took turns reading the map and memorizing the next leg, and then running it from memory. Felt quite tired going up the hills, but it was really inspiring running behind Marc and watching him move across the terrain.

C • Swiss cheese 4

Thursday Jan 4, 2007 #

Road Run warm up/down 10:00 [1] 1.25 mi (8:00 / mi)
slept:8.0 shoes: Integrators 2005

Easy warm-up and cooldown between the car and the woods.

Orienteering 37:30 [2] 4.5 km (8:20 / km)
shoes: Integrators 2005

Terrain run on Nisene Marks. Started out at a level 3 up the hill but then it was too thick to maintain much speed. Ran down the stream at the end which was really cool. Legs felt tired at first but then really good after a couple minutes.

Trail Run long 1:02:00 [1] 5.8 mi (10:41 / mi) +335m 9:04 / mi
shoes: Asics (12/06)

We drove into San Francisco in the afternoon for a long run on the bluffs above the Golden Gate Bridge. Unfortunately we got stuck in some pretty serious traffic and didn't get there until after dark. The run was still pretty amazing because the view of the city and bridge was spectacular at night, and running on the single-track trail on the side of a steep hill in the dark was quite exciting. We were exceptionally slow though because the footing was so tough in the dark. I hope we get a chance to do this run at daytime again before the end of the camp.

Wednesday Jan 3, 2007 #

Trail Run 41:45 [2] 5.0 mi (8:21 / mi)
slept:9.0 shoes: Asics (12/06)

A nice morning jog with the Swisscheese out along the beach and then through some trails on the bluffs above the beach. It was an amazing morning with the sun rising behind us on our way out. We started out easy and picked it up a bit at the end. Feeling good in just about every way.

Track warm up/down 16:45 [2] 2.19 mi (7:39 / mi)
shoes: Asics (12/06)

Warm-up on the track for the interval session. It was dark and they had two lights on opposite corners so you had to run in and out the dark. That made it really weird. Legs were feeling a little tired.

Track intervals 25:53 [5] 3.23 mi (8:01 / mi)
shoes: Asics (12/06)

Pyramid interval workout: 800-1000-1600-1000-800 with rest times at half of the time of the last interval. Started out with the SwissCheese but couldn't hold him after the first 800. Was feeling really tired tonight and didn't feel like I was able to do a good speed workout. Not bad for a winter session though I guess.

Here are my splits:

1.) 2:27
r.) 1:16
2.) 3:19
r.) 1:37
3.) 5:46
r.) 2:24
4.) 3:25
r.) 1:37
5.) 2:41

Then ran a 400m in 1:16 after a bit of rest so that Marc could film me. Definitely felt tired on that one.

Road Run warm up/down 10:04 [1] 1.12 mi (8:59 / mi)
shoes: Asics (12/06)

Real easy cool-down around the parking lot with the group. Stopped a little early because we realized the gate was closed and our car was locked in. No problem though because the SwissCheese turned out to have some offroading skills.

Tuesday Jan 2, 2007 #

Trail Run long 1:30:20 [1] 9.38 mi (9:38 / mi) +200m 9:02 / mi
slept:8.0 shoes: Asics (12/06)

Long run in the morning with the crew. Ran out in front with Anna for most of the way. She's looking pretty strong. Vlad drew out the route and posted it here.

C • Wow man, your pretty intence!!... 2

C • intence 1

Road Run 15:40 [1] 1.95 mi (8:02 / mi)
shoes: Asics (12/06)

Easy warm-up along the beach to get ready for Vicky's gympa session.

Strength Training 34:18 [1]

Vicky's gympa session. Wowee! I think I am going to be sore in some funny places tomorrow. I definitely need to do more core strength stuff like this.

Road Run 13:55 [1] 1.7 mi (8:11 / mi)
shoes: Asics (12/06)

We split up the gympa session to go for a jog along the beach to see the sunset. It was cloudy though and not very specacular.

Strength Training 27:02 [3]

Second half of the gympa training after our little jaunt out on the beach.

Monday Jan 1, 2007 #

Event: US Team Training Camp

Trail Run 40:49 [1] 7.03 km (5:48 / km)
shoes: Asics (12/06)

A nice easy run with Vlad on the beach in Aptos, CA after a long day in the air. The sand was perfect for running, and with the moon out it was awesome. I could definitely get used to this.

The whole crowd is here now: Vlad, Viktoria, Anna, Marc, Sandra and Christof. We're looking forward to some great training starting tomorrow.

Sunday Dec 31, 2006 #

Biking 50:00 [2]

Decided to grab a bike and ride up to Seekirchen for the Silvesterlauf, but the tires were nearly flat and I couldn't find a pump so it was a little slow going. Ended up getting lost in Seekirchen and missing the race by a couple minutes.

Road Run long 1:23:11 [1] 16.3 km (5:06 / km) +195m 4:49 / km
shoes: Asics (12/06)

Went for a long run around the Wallersee with naomi and aschucht after the race. It felt good to stretch my legs out after the bike ride. It's been a while since I was last on a bike.

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