Training Archive: jfredricksonIn the 7 days ending 2006-01-08:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jan 8 | ||
| Orienteering 1:22:25 [3] **** 10 km (8:15 / km) | |
| ahr:169 max:179 spiked:34/37c shoes: Integrators 2005 | ||
| A nice long Orienteering course on the terrain next to the upcoming NA Champs terrain outside of Hamilton, Canada. The course was 10k and had 37 controls with 4 butterfly loops. I had never run a course with butterfly loops before, so that was interesting. It was a little confusing at first to keep track of which control to go to next since the main control in the middle of the loop was always numbered for the last time you were supposed to use it. So for example we ran from control 3 to control 4 which was the middle of a butterfly loop, but control 4 was marked as control 10 since that we came to it 3 times and the last time it was the 10th control. Basically we went from 3 to 10 to 5, 6 and back to 10, then 8, 9, and finally 10 again before going to number 17 which was the beginning of the next butterfly loop.
The terrain was really cool though. It was quite flat with 2.5m contours to make things interesting. There were lots of little hills and ridges and quite a few rock features so that it almost felt like a flat version of Harriman. There was quite a bit of snow on the ground though which slowed things down a bit. I took it pretty easy since I was tired from all the training. I felt confident in the terrain although I did make one pretty bad mistake from simply not paying attention. The funny thing is that control was the middle of a butterfly loop and I messed it up both the first time and the third time I came to it. Pretty stupid. It was a really fun course though and I really liked the terrain. Hopefully I will be able to make it for the NA Champs in the Fall and kick some Canadian ass! | ||
| Stretching/Warmup warm up/down 5:00 [1] | |
| ahr:150 max:163 shoes: Integrators 2005 | ||
| Just a nice easy warm up on the trail to the start of the course. Feeling pretty good although a bit tired. | ||
Saturday Jan 7 | ||
| Orienteering 1:09:48 [3] | |
| shoes: Integrators 2005 | ||
| Interesting THOMASS race. I made a bad decision for control order on the first 3 and ended up out of the lead right away. I didn't have much in me anyway, so I just took easy after that. It turned out to be a nice training run. | ||
Friday Jan 6 | ||
| Stretching/Warmup warm up/down (Warmup) 8:52 [1] | |
| ahr:157 max:174 shoes: Integrators 2005 | ||
| Warmup for the Sprint on the Rattlesnake Point map. It was absolutely freezing! | ||
| Orienteering race (Sprint Race) 17:36 [4] 2.5 km (7:02 / km) +75m 6:07 / km | |
| ahr:177 max:183 shoes: Integrators 2005 | ||
| Sprint race on the Rattlesnake Point map north of Hamilton. I made two significant errors. One of them was a simple route choice error when I chose to run out to a road instead of going directly over a hill. It turned out that the route out to the road was covered with deadfall and I lost about 30 seconds on another guy who was right behind me at the previos control.
The other mistake was simply not noticing that a large fence in between two controls was uncrossable. When I got there I realized that I would probably be disqualified for climbing it so I ran around. I probably lost a good 20 seconds going straight to the fence and then around rather than going straight to the end of the fence from the last control. Other than that I was just a bit slow. I ended up losing by over 2 minutes to Mike Smith. My HR average for the race was only 177 which is a bit low. I know that I am not in top shape, but there is no excuse for not pushing hard enough. I don't know why, I just didn't have that extra push. | ||
| Orienteering 47:36 [4] | |
| ahr:167 max:184 shoes: Integrators 2005 | ||
| Awesome relay training in the afternoon with the top guys. We ran 3 or 4 forked legs in a group and then gathered together and ran several more. It was really fun to run head-to-head with the other guys and try to focus on my own course. I pushed really hard to stay up at the front, but I was feeling pretty tired. | ||
Thursday Jan 5 | ||
| Event: National Winter Training Camp | ||
| Orienteering 54:07 [3] **** 6.1 km (8:52 / km) +350m 6:54 / km | |
| ahr:180 max:188 shoes: Integrators 2005 | ||
| First training of GHO's National Winter Training Camp. It was extremely muddy, but the temperature was quite comfortable after a few minutes of running. Unfortunately my lungs didn't like it quite as much and for most of the course I felt like I was sucking diseased air. I hate those first runs in cold weather when your lungs haven't adjusted yet.
Anyway, I took it pretty easy but I still managed to hold a HR average of 180 which is my race pace in Orienteering, so even though I wasn't trying to run fast, I was hurting. I wonder if the fact that breathing was so uncomfortable had anything to do with the high heart rate or if I am just that out of shape. Maybe I was pushing a lot harder through that muddy ground than I thought that I was. My legs felt great the whole way, and I almost wished I could have run faster at times, but my lungs weren't having any of that! | ||
| Trail Run 6:19 [2] 1.2 km (5:16 / km) | |
| ahr:172 max:180 shoes: Integrators 2005 | ||
| Easy warm-up jog to the start of the afternoon training. I was freezing so I ran harder than I wanted to, but it felt good to stretch out my legs anyway. | ||
| Orienteering 35:27 [3] **** 3.5 km (10:08 / km) | |
| ahr:179 max:186 shoes: Integrators 2005 | ||
| Afternoon training was a control-picking course of about 7km with nice cutoff point somewhere in the middle. I decided to take the cutoff and try to run the course at a decent speed.
My lungs felt much better after the morning's break-in session, but I was still digesting lunch, so I still felt crappy the whole way around. As soon as I got into the woods and realized how steep and muddy it was I knew that I wasn't going to able to run at a very fast pace. The whole course was set either on the sides of these extremely muddy and steep hills or over them, down the gorge on the other side, through the stream and back up the next bank. It was a tough slog and I felt pretty tired at the end. I'm glad I didn't do the whole thing. I think I might even skip the evening training to rest up for tomorrow's sprint. | ||
| Trail Run 7:00 [3] 1.2 km (5:50 / km) | |
| shoes: Integrators 2005 | ||
| Easy jog back to the parking lot. | ||
Monday Jan 2 | ||
| Road Run 35:03 [3] | |
| ahr:169 max:186 slept:0.0 | ||
| Today was the beginning of the 2006 season for me. It was cold and raining, and just about the nastiest weather that I have run in in a long time, but if felt great to be back out there again. On Thursday, the GHO Winter Training Camp starts and I am really excited to kick start my season. On the 11th Mårten Boström is coming to Harriman to train with me, and on the 12th I turn 20, so it's high time I get my shit together and put down a real year of training.
300 hours of logged training, that is my goal. It's almost more of a goal to get my logging on track, but I think that that will help keep me motivated, so it should carry over into my training as well. 300 hours sounds good to me. Then when I start winning big international events I can tell Orienteering Today how I am planning on increasing my training by 100 hours or so. That's right, I'm gonna be just like Sime! | ||
| C • You can't be... 1 | ||