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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending Oct 23, 2005:

activity # timemileskm+m
  Orienteering1 46:47 4.54(10:19) 7.3(6:25)
  Stretching/Warmup3 46:08 5.2(8:52) 8.37(5:31)
  Interval Training1 45:22 4.5(10:05) 7.24(6:16)
  Treadmill1 33:43 4.0(8:26) 6.44(5:14)
  Cool Down/Stretching1 19:12 2.0(9:36) 3.22(5:58)
  Road Run1 19:12 3.11(6:11) 5.0(3:50)
  Total4 3:30:24 23.34(9:01) 37.57(5:36)

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Sunday Oct 23, 2005 #

Orienteering race (Sprint Race) 18:20 [5] *** 3.0 km (6:07 / km)
shoes: Integrators 2005

A nice fast Sprint-O as part of the Northeast Sprint Champs held by WCOC at Trout Brook Valley. I felt great after 3 days off, and I had a great race.

Orienteering race (Sprint Race) 13:24 [5] 2.3 km (5:50 / km)
shoes: Integrators 2005

The second sprint race. I felt really good on this one too, and I knew that the woods were fast, so I took it out at a good pace. I almost made a mistake on the third control, but I realized it right away and corrected before losing more than a couple seconds. Otherwise, a great run.

Orienteering race (Sprint Race) 15:03 [5] 2.0 km (7:32 / km)
shoes: Integrators 2005

The last and final sprint. It had a section with 4 controls really close together. I misread the first, and ended up hitting the 3rd first. I realized it quickly, but I had already lost a good 30 seconds. I also had a few other small errors which slowed me down on this one, so it wasn't my best race of the day.

Saturday Oct 22, 2005 #


I was supposed to run the 5k alumni race today at Green Meadow (my old HS), but it got rained out. It will be tomorrow, but I will be at the Northeast Sprint Champs, so I guess I will miss it this year.

Wednesday Oct 19, 2005 #

Stretching/Warmup warm up/down 17:33 [3] 2.0 mi (8:46 / mi)
shoes: Asics GT-2100 (2005)

Interval Training intervals 45:22 [4] 4.5 mi (10:05 / mi)
ahr:158 max:182 shoes: Asics GT-2100 (2005)

Intervals in Industry Park. We ran four 1200s, two 800s, and two 400s. I felt really tired starting out, and I barely finished the 1200s at the original pace. I basically died on the 800s though, but I all of a sudden felt really good on the 400s again.

I know that I was really tired since I hadn't had a day off in over a week, and that I had been doing a lot of running, but I think that I just lapsed mentally in the middle of this training session. I kept realizing in the 800s that I was running way below what I could be running because I was only thinking about how dead I was. Each time I found I could pick up the pace without a problem. I finally kicked it back in for the 400s and pushed it all out.

I probably should have rested more yesterday, but once I started the workout today there was no excuse for dying like this in the middle.

Anyway, here are my splits:

1 (1200m) - 4:15 - 168 AveHR - 178 MaxHR
rest - 3:09
2 (1200m) - 4:19 - 169 - 181
rest - 3:01
3 (1200m) - 4:17 - 171 - 182
rest - 3:00
4 (1200m) - 4:18 - 170 - 182
rest - 3:11
5 (800m) - 3:06 - 164 - 177
rest - 2:23
6 (800m) - 3:06 - 164 - 175
rest - 2:15
7 (400m) - 1:11 - 156 - 178
rest - 2:32
8 (400m) - 1:12 - 151 - 177

Cool Down/Stretching warm up/down 19:12 [2] 2.0 mi (9:36 / mi)
ahr:147 max:164 shoes: Asics GT-2100 (2005)

A brisk cool down. I was exhausted, but I felt energized from the 400m sprints, and so I ran back from Institute Park at a fairly brisk pace. I felt like you sometimes do in a really long race after you had thought your body was finished, but you suddenly get a nice burst of energy. I will definitely take a day off tomorrow so that I can be rested for Saturday.

Tuesday Oct 18, 2005 #

Stretching/Warmup warm up/down (Elliptical) 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Asics GT-2100 (2005)

I went to the gym in the evening to do a nice easy run on the treadmill. I tried warming up on the elliptical, but it knocked me out in 10 minutes. I felt like I was doing wall squats the whole time, and my legs were burning pretty badly. Either I was doing it wrong, or the elliptical is just way too hard for me. I just couldn't get any bounce from one leg to the other, so I just basically ended up squatting with my wait on both legs, and my legs spinning around like I was on a bike. What a workout!

Treadmill 33:43 [3] 4.0 mi (8:26 / mi)
ahr:154 max:165 shoes: Asics GT-2100 (2005)

So after getting burned out on the elliptical I stepped onto one of the treadmills and set it to maintain my HR at 160. I wasn't sure how this was going to work since I wasn't wearing their HR monitor, but amazingly enough, it was picking up my HR monitor. I thought that this was a little strange since these things are supposed to be coded to avoid interference, but it had to be reading my HR monitor unless it has some other freaky way of measuriing my HR.

Anyway, the machine was really cool because it would adjust it's height so that I would stay at 160 HR even if I changed the speed. I played around with it a bit, and it was really good at it. This is a pretty cool idea.

Anyway, I felt pretty good on the treadmill at this pace, and even tried pushing the speed up to a 6 minute mile pace, and it flattened out the climb to try to keep me at 160 HR, but I started to go over because it was too fast, so I slowed down again. I got a good 4 miles in in just over a half hour though, so it wasn't all that bad. And it felt like a pretty easy workout too.

Monday Oct 17, 2005 #

Stretching/Warmup 18:35 [3] 2.0 mi (9:17 / mi)
ahr:150 max:167 shoes: Asics GT-2100 (2005)

A warmup run up to Holy Cross to run on their track. It is quite a hill up to their campus.

Road Run race (5k Race) 19:12 [5] 5.0 km (3:50 / km)
ahr:172 max:178 shoes: Asics GT-2100 (2005)

We were supposed to run a 5k on Holy Cross' track, but they were using it, so we had to do it on the roads. Coach measured it out for us, and we ran it in a staggered start with the best guys starting last. I went out first with 2 other guys, and played leap-frog with one of them until the last downhill at the end where I picked up a huge amount of speed and burned him. I think it may have been a bit long since we were moving pretty fast. I couldn't get up the hills though, so my time may have been a bit slow anyway.

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