Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending May 21, 2005:

activity # timemileskm+m
  Orienteering2 54:43 5.56(9:51) 8.94(6:07) 9039 /43c90%
  Trail Run1 36:37
  Stretching/Warmup2 31:22
  Cool Down/Stretching1 20:00
  Total2 2:22:42 5.56 8.94 9039 /43c90%
averages - sleep:6

» now

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.

Thursday May 19, 2005 #

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.

« Earlier | Later »