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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending May 22, 2005:

activity # timemileskm+m
  Orienteering3 2:06:09 9.66(13:04) 15.54(8:07) 37041 /52c78%
  Stretching/Warmup3 43:22
  Trail Run1 36:37
  Cool Down/Stretching2 25:00
  Total3 3:51:08 9.66 15.54 37041 /52c78%
averages - sleep:6

» now

Sunday May 22, 2005 #

Stretching/Warmup warm up/down 12:00 [2]
ahr:137 max:176 shoes: Integrators 2004

Warmup for Red course at Moneyhole.

Orienteering (Local Meet) 1:11:26 [4] ***** 6.6 km (10:49 / km) +280m 8:56 / km
ahr:173 max:185 spiked:2/9c shoes: Integrators 2004

A cool and rainy day at Moneyhole Mountain in Cold Spring, NY. I ran the first 5 controls at a very good pace making only minimal errors at the controls (I lost 10-15 seconds on #1, #3 and #4, and about 30 seconds at #5). I wasn't perfectly clean, but I felt pretty good nonetheless.

On 6 I messed up very badly losing about 7 minutes. I hit what I thought was the correct cliff, but after not finding the control and not being 100% confident, I continued moving thinking I could be too early. I then realized I had run too far and came back to the same feature. I still couldn't find the control, and wasn't sure I was correct, so I went back out, relocated and attacked it again. This time I hit the cliff and was positive it was the right one until somebody called out below me that they had found it. I was one cliff too high, but couldn't see the actual cliff that it was hung on from above it because of the vegetation. If I had just taken another second to really read the area around the control I could have avoided this mistake.

#7 I hit right on, but there was no control there, and my confidence was dashed, so I ran around a bit until I was sure that this time the control was hung wrong. Somebody else found it on a boulder nearby and a group of us that had been looking around the feature ran over to the control. It was definitely hung wrong though.

I picked up the pace again on number 8, but made a really dumb error on the trail leading into the control. I ran off 1 reentrant too early, but quickly corrected myself and came back out to the trail and ran in the right one. I lost about 30 seconds there.

Number 9 I hit right on with a Swedish guy who had caught me at 8. We were both sure that we had hit the right boulder, but kept looking since there was no control there. We saw another boulder down the hill a little ways and ran to it even though it wasn't on the map. The control was hung on this one, but I am not sure it was correct. I don't know which boulder was actually on the map, so it is hard to say which one the control should have been on.

It was a bit of a disaster after number 5, but I was really happy to feel so smooth in this terrain at least up until that point. Overall, I am feeling much more confident with my technique, I just need to get my stamina up.

Cool Down/Stretching warm up/down 5:00 [1]
shoes: Integrators 2004

A short cool down jog and some stretching.

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.

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