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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending Mar 5, 2006:

activity # timemileskm+m
  Cross-Training4 3:35:00 9.0 14.48
  Trail Run1 1:36:26 8.0(12:03) 12.88(7:29)
  Treadmill2 1:28:43 11.29(7:51) 18.17(4:53)
  Road Run2 1:20:37 10.64(7:35) 17.12(4:42)
  Interval Training1 33:16 2.49(13:23) 4.0(8:19)
  Orienteering1 29:09 3.85(7:34) 6.19(4:42) 9513 /17c76%
  Stretching/Warmup3 26:11 1.5 2.41
  Total7 9:29:22 46.77 75.26 9513 /17c76%
averages - sleep:5

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Sunday Mar 5, 2006 #

Stretching/Warmup warm up/down 16:11 [1] 1.5 mi (10:47 / mi)
ahr:144 max:166 shoes: Asics GT-2100 (2006)

Warm-up run from Medford High School to a nearby cemetary. I stretched a bit and ran back. My legs were feeling great.

Orienteering race (Sprint) 12:14 [4] *** 2.01 km (6:05 / km) +95m 4:55 / km
ahr:171 max:180 spiked:5/6c slept:5.0 shoes: Integrators 2005

Sprint at Pine Hills State Park in Medford, MA. I ran the shorter of the two sprints first and blazed it after a slight boggle on the first control. I basically just missed the control in the underbrush and when I saw it I had a tough time getting to it through the thicket.

Other than that it was a pretty solid run navigationally, but my technique is still a bit sloppy. Fortunately the course was pretty easy and didn't require perfect technique. I had my punch card in my map and I definitely lost some time trying to punch it at each control. But punching technique doesn't matter anymore thanks to e-punching.

My average HR was only 171 for the race, and that was because the woods were so thick it was hard to keep a high HR whenever you had to cut off the trails. Also, the race was so short that even though I was in the upper 170s for most of it, it wasn't long enough to raise the average significantly, so the average should probably be a little higher.

Anyway, a very solid race. Here are my splits with some data:

Split.) Time - AveHR - MaxHR (Time Lost)
1.) 2:01 - 152 - 172 (0:10)
2.) 1:51 - 174 - 177
3.) 1:41 - 175 - 177
4.) 1:37 - 176 - 177
5.) 1:40 - 176 - 178
6.) 2:40 - 177 - 180
F.) 0:41 - 174 - 176

Totals.) 12:14 - 171 - 180 (0:10)

Orienteering race (Sprint) 16:55 [4] *** 2.6 mi (6:30 / mi)
ahr:172 max:179 spiked:8/11c shoes: Integrators 2005

The second sprint was a little longer, so I felt that I had more time to really use my speed. However, I made a couple more little bobbles than on the first run and had about 40 seconds of lost time on the course. Two were from not being careful attacking the control and the other was a slightly bad route choice that I probably lost about 10 seconds on.

Overall, another solid race, but not perfect. I just need more technique work before the big ones.

Here are my splits with some data:

Split.) Time - AveHR - MaxHR - (lost time)
1.) 2:18 - 155 - 173
2.) 1:25 - 172 - 174 (0:10)
3.) 1:04 - 173 - 176
4.) 1:27 - 175 - 176 (0:20)
5.) 1:09 - 173 - 176
6.) 1:15 - 175 - 177
7.) 0:53 - 176 - 178
8.) 2:00 - 177 - 178
9.) 1:00 - 177 - 179
10.) 1:27 - 178 - 179
11.) 1:48 - 175 - 177
F.) 1:05 - 175 - 177

Totals.) 16:55 - 172 - 179 (0:40)

Trail Run long 1:36:26 [1] 8.0 mi (12:03 / mi)
ahr:153 max:169 shoes: Integrators 2005

Ran out to a trail called the Skyline Trail which went off the top of the map, around the reservoir, back onto the far side of the map, and looped around the bottom of the map back to the start. According to Jeff Saeger it is about 7 miles, but I had to run about a half-mile to get there.

I felt really good, but I kept losing the trail markers and having to retrace my steps to find the trail again. This slowed me down quite a bit, but it was still a great run. The trail had lots of climb and several nice views including one of Boston and I-93.

Saturday Mar 4, 2006 #

Road Run 39:09 [2] 5.64 mi (6:56 / mi)
ahr:156 max:166 (rest day) shoes: Asics GT-2100 (2006)

Ran the long Coes loop from my dorm room since the gym was closed today. I thought that this loop was a 45 minute loop, but I guess I was a bit faster than usual today. My HR doesn't indicate a very high intensity though. Maybe I am actually getting more fit... I felt absolutely awesome on the flats, especially after always running on an incline on the treadmill.

Friday Mar 3, 2006 #

Treadmill 52:43 [1] 6.62 mi (7:58 / mi)
ahr:154 max:160 shoes: Asics GT-2100 (2006)

Managed to run for 53 minutes before being kicked off by some girl. Who would have thought that the fitness center would have been full 30 minutes before closing for spring break? Anyway, I ran at 7.5 mph on a 3.0 incline which felt pretty good. I was planning on running for 80 minutes, but such are the tragedies of the fitness center. There are just too many girls dying to get their workout in before loading up on beer over the break...

Stretching/Warmup (Stretching) 5:00 [1]

I did about 5 minutes of stretching in the middle of the run to stretch out my quads which were still a bit tight from Wednesday's workout.

Cross-Training (Standing Bike) 25:00 [3] 9.0 mi (2:47 / mi)
ahr:140 max:150

Fortunately one of the good standing bikes was free after I got kicked off the treadmill, so I spun that at a good pace for the remaining 25 minutes before closing time. I set the bike at level 12 intensity to start and was happy to see my HR get up to the upper 140s without my legs feeling like they were burning up. I worked it at level 12 for the first half and then moved down to level 11 for the second half as my legs were starting to feel pretty tired.


Training is looking pretty good in terms of hours, but I would like to start picking up the number of running and specifically orienteering hours, as well as start doing more higher intensity workouts. I have been thinking about joining an intramural soccer team for the Spring, but I don't think that that will be possible now that the orienteering season is really picking up. I need to get more hours of pure running in, and fewer cross-training.

I just finished doing my Spring schedule, and it looks pretty good. There are 11 weekends before the Team Trials, and I will be Orienteering on 9 of them. While that isn't going to be sufficient for technique training at least I will have some competitions under my belt before the Team Trials comes along, and if the training keeps up I should be in pretty good shape. When I get out of school in May I will be able to really focus on technique before JWOC rolls around, so this Spring is mainly about fitness.

The first big event on my schedule is the Flying Pig which is 4 weeks away. But the season starts off this Sunday with a sprint and some training at Pine Hill in Medford, MA. We'll see how much my Orienteering has suffered after so much time off this winter. And while I have just barely begun to do any high-intensity workouts, I am anxious to see what kind of shape the lower intensity training has put me in. Tomorrow will be an easy day so that I can recover from the high number of hours I have trained in the past week, and be ready to kick ass on Sunday.

I can't wait for it all to get started!

Thursday Mar 2, 2006 #

Treadmill 8:00 [3] 1.07 mi (7:29 / mi)
ahr:156 max:169 shoes: Asics GT-2100 (2006)

I got the gym late with only about 50 minutes to run, so I decided to do an intense hill workout during that time. I got on the treadmill and set it at level 15 on the hill workout with the speed at 8.0. I quickly realized however that my quads were still quite beat from yesterday's interval training, and that I wasn't going to be able to handle any serious hills today. My left quad also started to hurt a bit, so I decided to stop the workout and stretch a bit before continuing with something a little less intense.

Stretching/Warmup (Stretching) 5:00 [1]

I stretched out for about 5 minutes which felt really good. I am amazed that my shins weren't sore at all after feeling so weird during yesterday's intervals, but my quads were definitely quite tight. It felt really good to stretch them out.

Treadmill 28:00 [2] 3.6 mi (7:47 / mi)
ahr:161 max:167 shoes: Asics GT-2100 (2006)

After stretching out I decided to take the rest of the workout at an easier pace, and just set the treadmill at a 5.0 incline at 7.5 mph. I ran like that for 18 minutes, and then lowered the incline to 3.0 and raised the speed to 8.0 for the last 10 minutes because my quads still feeling really tired, and I just wanted to stretch my legs out a bit without too much incline.

Wednesday Mar 1, 2006 #

Road Run 26:23 [1] 3.0 mi (8:48 / mi)
ahr:147 max:171 shoes: Asics GT-2100 (2006)

Ran up to Holy Cross with T-Mac and Caleb to run on the indoor track. We ran around campus a bit when we got there since we were a little bit early.

Interval Training intervals (10x400) 33:16 [5] 4.0 km (8:19 / km)
ahr:153 max:178 shoes: Asics GT-2100 (2006)

Ran 10 400 meter intervals on the indoor track at Holy Cross. We alternated 75 second and 70 second intervals with 2 minute rests. We took a 5 minute rest after the 5th interval. The muscles on the front of my lower leg started to get real tight after the first couple intervals and I wasn't sure if I was going to be able to continue, but during the 5 minute rest I jogged the other way around the track and it seemed to ease it up a bit. I imagine it was due the the extremely tight corners as well as the fact that I haven't done much sprinting up on my toes in a while. We'll see how sore they are tomorrow.

Anyway, here are my splits with average and max HR.

1.) 1:14 - 149 - 171
r.) 2:00 - 144 - 171
2.) 1:08 - 156 - 175
r.) 2:01 - 153 - 176
3.) 1:13 - 157 - 175
r.) 2:02 - 151 - 175
4.) 1:11 - 155 - 176
r.) 2:00 - 152 - 176
5.) 1:14 - 156 - 175
r.) 5:05 - 147 - 176
6.) 1:09 - 158 - 177
r.) 2:02 - 154 - 178
7.) 1:14 - 156 - 175
r.) 2:00 - 150 - 176
8.) 1:11 - 157 - 175
r.) 2:00 - 152 - 176
9.) 1:14 - 154 - 173
r.) 2:00 - 151 - 175
10.) 1:08 - 158 - 174

Road Run 15:05 [1] 2.0 mi (7:32 / mi)
ahr:149 max:163 shoes: Asics GT-2100 (2006)

Jogged back to Clark. My groin felt real tight at first, but it was fine after a minute or two. My shin muscles still felt a bit tight, but nothing too bad. I have a basketball game later tonight, so that should help to keep them from stiffening up too bad.

Cross-Training (Basketball) 40:00 [2]

Last intramural game before the break. I was pretty tired from the interval training in the afternoon, but my legs weren't really sore at all.

Tuesday Feb 28, 2006 #

Cross-Training (Basketball) 1:10:00 [2]

Had another intramural basketball game, and then played a pick-up game with some guys for about a half-hour. My legs felt good again, but I was still a bit tired. I probably could have used an easy run today to help the recovery, but I just didn't have time to get to the gym before it closed.

Monday Feb 27, 2006 #

Cross-Training (Basketball) 1:20:00 [2]

My legs were still really shot from the crazy day yesterday, so I decided to skip track practice today. I had two intramural games at 9 and 11pm though, so I didn't get a complete rest day. I felt decent but my legs were a bit sore and my quads definitely didn't feel very recovered.

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