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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending Jun 4, 2005:

activity # timemileskm+m
  Road Run2 1:27:09
  Orienteering2 1:23:09 7.52(11:04) 12.1(6:52) 61062 /66c93%
  Cool Down/Stretching2 47:23
  Cross-Training1 45:00
  Stretching/Warmup2 30:33
  Total5 4:53:14 7.52 12.1 61062 /66c93%
averages - sleep:6.8

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Saturday Jun 4, 2005 #

Stretching/Warmup warm up/down 5:00 [1]
ahr:146 max:158 slept:5.5 shoes: Integrators 2004

My legs felt a little tired from yesterday's long run, but otherwise I felt decent. I didn't sleep enough last night, so I was a little tired mentally as well.

Orienteering race (Sprint Race) 20:29 [5] *** 2.75 km (7:27 / km) +180m 5:37 / km
ahr:176 max:186 spiked:14/16c shoes: Integrators 2004

A beautiful sprint at the Stamford Museum and Nature Center in Stamford, CT. The map wasn't the most technical, but it did provide a good challenge. The biggest challenge came in the really short legs that required significant planning ahead as there wasn't time between the controls to read the leg. I started out at a good pace, and was feeling very focused, but then I decided to go straight from 5 to 6 as the leg was so short I didn't feel like it would help to drop to the trail that ran right next to both controls. I ran off at a slightly wrong bearing, and had to attack the control from the side. I wasn't expecting this, and hadn't planned for it, so I wasn't sure exactly what I was looking for coming into the control. I went right by it and had to relocate on the trail. In total I lost about 1 minute. I had lost my focus at that point, so the next 2 controls which were both about 50 meters were a little sketchy, and forced me to slow down. I then tried to push the pace back up on 9, but only messed myself up more.

I ran to the trail that led up to 9, but wasn't sure how far along the trail I was. I then cut in too early because the terrain looked right, although it looked a bit thick. I looked around in the bushes for a while thinking that I just couldn't see the control. Soon I realized I must be in the wrong spot, and so I ran back out to the trail and up to the next saddle where I could see the control immediately.I lost at least another minute on this leg, and basically gave up on winning the race at that point.

After 12, the course eased up a bit with a couple long legs before the finish. I had lost my excitement, and wasn't able to push as hard as I would have liked to, but at least I was clean from that point on.

Overall, it was a disappointing race. The course was awesome and required an intense level of focus to avoid making mistakes or having to slow down to keep up with reading ahead. Leif beat me by two minutes, and was just over my goal of 18 minutes. I wasn't focusing on this race though, and I hadn't prepared at all. I definitely ran too much yesterday to be able to run my best today, and I didn't sleep enough to really have my full focus. It was a fun race though.

Orienteering 41:24 [3] *** 5.25 km (7:53 / km) +280m 6:14 / km
ahr:168 max:177 spiked:23/24c shoes: Integrators 2004

After the sprint, I ran the long course (only 5.25k). It was in two loops with a map exchange in the middle as the area is not really big enough for anything longer than 3k. I was pretty tired after the sprint course, so I didn't run very hard. I wasn't very focused either, so it wasn't the best training, but I managed to keep up with everything except for one mistake on number 7 when I ran right by the control on a trail because I was just spacing out. I realized it pretty quickly though and only lost about 15 seconds. This course knocked the last bit of energy out of me, and my legs now feel exhausted. I wonder how far I ran yesterday, because it sure did a number on me.

Friday Jun 3, 2005 #

Road Run 1:01:24 [3]
ahr:160 max:179 shoes: Nike Air Spiridon

I went for a nice long road run this evening. It was cool and rainy and absolutely beautiful for running. I felt awesome again, and couldn't keep myself from running off at full speed. I still couldn't get my HR up though, but I didn't try too hard this time as I wanted to go for a full hour at a good pace. I started to feel a small cramp in my left shoulder about 3 minutes into the run, but it went away quickly and didn't get nearly as bad as the one in my right shoulder last time. It was the same kind of cramp though. It came back again at about 28 minutes just after I pushed extra hard up a really steep hill, but I eased off and it went away again. I ran as many hills as I could find going up and down as much as possible. I felt awesome the entire way, and moved up all the hills at a really good pace. I didn't feel an ounce of fatigue at any point and I was moving at a pretty good pace, although my HR doesn't show it. I wonder why I am having so much trouble keeping my HR up on the roads. I ran two sprint courses last Monday at 179 average, but the only way I can get up to 179 on the roads is by full out sprinting up a hill. Could I really be in decent anaerobic shape? We'll see how I feel in the woods tomorrow.

Wednesday Jun 1, 2005 #

Road Run tempo (Fast Pace) 25:45 [4]
ahr:164 max:178 shoes: Nike Air Spiridon

I went out for a run in the evening feeling really good and wanting to run hard. I started out fast trying to get my HR up to 180 as fast as possible. I ran at a very fast pace, but couldn't seem to get my HR above 175 and keep it there. It was really strange, but it was like I couldn't run hard enough to get my HR up.

Anyway, at about 17:30, I started to get a bad cramp in my right shoulder, and had to stop a couple times to try to stretch it out. It finally became so bad that I had to stop at 25 minutes. It was a very sharp pain, and seem to pinch especially hard when I breathed in deep. I was really frustrated since I was feeling so good physically, but I just couldn't run with this pain in my shoulder. I have no idea what caused it, but it felt like some kind of constriction in an artery or vein. I have felt small cramps in that same place similar to this, but they have never become some bad that I had to stop running. If it comes back again I will have to ask a doctor about it.

Cool Down/Stretching warm up/down (Stretching and Cool Down) 25:00 [2]
shoes: Nike Air Spiridon

When I stopped running, I stretched for about 10 minutes until my shoulder had completely relaxed. Then I ran at a very easy pace for another 15 minutes. It seemed that as long as I didn't get my HR up very high, my shoulder didn't bother me. I really felt great and my body wanted to run hard, but I just couldn't do anything with this pain in my shoulder.

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.

Note
(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.

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