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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending May 31, 2005:

activity # timemileskm+m
  Orienteering3 2:33:24 2.55 4.1 15037 /38c97%
  Stretching/Warmup3 1:16:28
  Road Run1 47:06
  Cross-Training1 45:00
  Cool Down/Stretching2 33:36
  Interval Training1 19:37
  Total6 6:15:11 2.55 4.1 15037 /38c97%
averages - sleep:7.6

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Monday May 30, 2005 #

Stretching/Warmup warm up/down 10:33 [2]
ahr:145 max:167 slept:6.0 shoes: Integrators 2004

Warmup for Sprint 1 at the Delaware Water Gap. Felt pretty stiff from playing frisbee yesterday.

Orienteering race (Sprint Race) 10:31 [5] ** 2.0 km (5:16 / km) +75m 4:26 / km
ahr:178 max:186 spiked:13/14c shoes: Integrators 2004

A fast sprint course on the Stuckey Pond map at the Delaware Water Gap. I had a nearly perfect run except for one control which I almost overran, but caught myself before losing more than 10 seconds.

I started 30 seconds after Eddie Bergeron, and caught him at the 3rd control. He passed me again at 7 where I made my only mistake, but I couldn't get by him again, and ended up finishing right behind him. I felt absolutely perfect out there, and I didn't notice a bit of stiffness in my legs. That doesn't mean they weren't stiff, I just didn't notice it I was so focused. It didn't seem to hold me back though. I ran the course about as fast as I could while navigating. It was just about as close to a perfect race that I have had in a long time.

Stretching/Warmup warm up/down 15:00 [2]
ahr:144 max:171 shoes: Integrators 2004

The 1.5 hour break in between the races was too much for me as I just stiffened up worse than before the race. I spent about 15 minutes warming up and trying to loosen out my legs. They felt pretty tired and sore on top of being stiff, so I was a little anxious going into the second race.

Orienteering race (Sprint Race) 10:45 [5] *** 2.1 km (5:07 / km) +75m 4:21 / km
ahr:179 max:186 spiked:12/12c shoes: Integrators 2004

I was a little worried that I wouldn't have the energy to maintain a good race pace this time, but once I got started, I didn't think about my legs again. I started out perfectly spiking 1 and 2. I was a tiny bit low on 3, but didn't lost more than a few seconds. I caught up to Wyatt Riley (he started 30 seconds ahead of me) and Daniel Schaublin (1 minute ahead of me) on the way to number 4. They were moving very confidently, so I just focused on catching up to them since it was a long leg, but when I finally caught them I was a little worried that we had overrun the control. Suddenly Wyatt cut into the bushes and I looked over and saw the control in the distance. I passed Wyatt at that control, and caught a glimpse of the next runner in front of me, Jon Torrence.

Unfortunately, he must have picked up the pace, because I didn't gain any more ground on him after 5. I was basically on my own at that point, but I was feeling great, so I picked up the pace. I basically spiked the rest of the controls at full speed except for 10 where I was a little unsure of myself because I didn't have a clear attackpoint. I was able to cut up early though, and run the spur to avoid missing it, but I probably lost a few seconds from that route. I think it was definitely worth it though.

I was really happy that I was able to improve upon this mornings run especially since it was so close to perfect as well. I have not had 2 awesome runs back-to-back in a long time, so it felt really good.

Cool Down/Stretching warm up/down 22:23 [2]
ahr:149 max:165 shoes: Integrators 2004

I went for a nice cool-down run after the race since my legs felt really bad again as soon as I stopped. I stopped periodically to stretch them out, but I wasn't able to stand still long because of the bugs. I tried to keep my HR between 140 and 160, and did a pretty good job. My legs felt like crap though. I wonder if I need a rest day tomorrow, or just a long slow jog.

Sunday May 29, 2005 #

Cross-Training (Ultimate Frisbee) 45:00 [3]
slept:9.0 (rest day) shoes: Nike Air Spiridon

Played ultimate frisbee with some friends for about 45 minutes. I got some good running in and got to stretch my legs out, but I stiffened up afterwards, so I am going to have to stretch out well tonight.

(rest day)

Couldn't go to the event at the Water Gap today because I had to attend a wedding. Should be ready for the Sprints tomorrow though.

Saturday May 28, 2005 #

Stretching/Warmup warm up/down 5:05 [2]
ahr:149 max:164 slept:9.0 shoes: Integrators 2004

Warmup jog to the start for our sprint course training on Surebridge.

Orienteering (Sprint Training) 16:12 [4] *****
shoes: Integrators 2004

Sprint course training on Surebridge. I ran the course that my father streamered for me yesterday while he ran the one I streamered. It was very difficult to maintain a good sprint speed in this terrain because of both the technical intensity of the map, and the thick and rocky terrain. It was a good training though even though I couldn't maintain full speed.

Orienteering (Sprint Training) 16:44 [4] *****
shoes: Integrators 2004

I then ran the course that I streamered yesterday backwards, picking up the streamers. I was able to maintain a slightly higher speed because I was a little more familiar with the course, but the rocky ground still imited my overall speed.

Orienteering 30:00 [2] *****
ahr:143 max:177 shoes: Integrators 2004

After running the sprint courses I ran around on the map for a half hour while I was waiting for my father. I felt pretty tired by that point, so I didn't push too hard. I just mainly wanted to stretch my legs out, so it was more like a cool down run.

Friday May 27, 2005 #

Orienteering (Hanging Controls) 1:09:12 [2] *****
ahr:130 max:162 spiked:12/12c slept:7.0 shoes: Integrators 2004

Hanging streamers for a sprint course on Surebridge. I didn't run too hard, and spent a lot of time at the controls making sure I was correct, so it was a pretty easy training. My legs felt decent.

My father hung streamers on another sprint course in the same area, and tomorrow we will come back and run them both. I'll do the one that I hung backwards.

Thursday May 26, 2005 #

Road Run long (Long and Easy) 47:06 [3]
ahr:159 max:178 slept:7.5 shoes: Nike Air Spiridon

A nice easy run for just over 45 minutes. I ran up as many hills as I could find, and I felt great. My muscles just on the sides of my hip joints started to feel tired towards the end though, just like yesterday on my cool down. I guess they just aren't used to that kind of distance on the roads yet.

Wednesday May 25, 2005 #

Stretching/Warmup warm up/down (1500) 45:50 [2]
ahr:143 max:169 slept:7.0 shoes: Nike Air Spiridon

Warmup jog on a nice breezy evening. I left at 8:30 just as it was getting dark. A few minutes of stretching at the end.

Interval Training hills (Hill Intervals) 19:37 [5]
shoes: Nike Air Spiridon

Hill intervals in the dark. It was a little weird because bits of light were lying across the road making it look like something was blocking the road, so I was a little unsure of my footing even after running it 6 times. It was nice and cool though, and I felt great starting out. On the last one though my head started to feel like it was going to explode. I guess I was just so clogged up that my nerves were starting to feel the pressure.

Interval - Time - Max HR
1 - 1:03 - 177
Rest - 2:30
2 - 1:01 - 181
Rest - 2:55
3 - 1:05 - 180
Rest - 2:24
4 - 1:07 - 183
Rest - 2:22
5 - 1:06 - 182
Rest - 2:53
6 - 1:05 - 181

I guess the heart rate doesn't show much on such a short interval though since it has a lot to do with what it was before you started the actual interval.

I definitely slowed down more that I would have liked to in the middle, and I definitely would have liked to have been faster at the end, but at least the curve was right. This was the first real physical training I have done this year, and I was definitely hurting at the end. I'll have to do another set on Friday and see how that feels. Hopefully I can get in a long run tomorrow.

Cool Down/Stretching warm up/down (Cool down jog) 11:13 [3]
ahr:153 shoes: Nike Air Spiridon

My head felt like it was splitting in two, so the jog back home wasn't much fun. I'll have to avoid doing intervals when my head is clogged up.

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