Training Archive: jfredricksonIn the 7 days ending 2005-05-21:
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| S | M | T | W | H | F | S | |||||||
Saturday May 21 | ||
| Event: DVOA Sprint & Reverse Chasing Sprint (Green Lane) | ||
| 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. | ||
Sprint - Splits | ||
Reverse Sprint - Splits | ||
Thursday May 19 | ||
| Stretching/Warmup warm up/down (Warmup) 6:22 [2] | |
| ahr:135 max:165 shoes: Integrators 2004 | ||
| Warmup jog to the start. | ||
| Orienteering (Window-O) 27:17 [4]***** 3.6 km (7:35 / km) | |
| ahr:172 max:183 spiked:4/7c slept:5.0 shoes: Integrators 2004 | ||
| A nice window-o on Silvermine. I ran very hard and 2 mistakes. One of them I just wasn't paying attention to my bearing, and missed the window completely. I was lucky enough to hit a trail that happened to go through the window, and I was able to realize where I had actually gone after I started paying attention to my bearing.
The other mistake was just a stupid mistake when I hit the window. I ran a trail into the window, but the trail just barely missed the window, so I was a little confused when I got there, but I relocated quickly. Overall a very nice excersize, but I wasn't wearing high socks, and the blueberry bushed ripped up my ankles. | ||
| Trail Run 36:37 [3] | |
| ahr:150 max:182 shoes: Integrators 2004 | ||
| After being ripped up by the blueberry bushes, I decided to just do a trail run instead of heading cross-country again. I ran with Paul Bennett for about 15 minutes, and then I picked up the pace a bit on my own. My legs felt really good today. | ||
Sunday May 15 | ||
| Event: EMPO Sprint | ||
Sprint 1 - Splits | ||
Sprint 2 - Splits | ||