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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jfredrickson

In the 7 days ending Aug 21, 2006:

activity # timemileskm+m
  Trail Run2 1:49:59
  Orienteering2 46:01 5.04(9:08) 8.11(5:40) 135
  Total2 2:36:00 5.04 8.11 135

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Monday Aug 21, 2006 #

Trail Run warm up/down 15:10 [1]
shoes: Adidas a3 Prowl

Easy warm-up jog with Anna in Bonner Park, Kansas City getting ready to run Spike's test loop.

Orienteering tempo (Bonner Park Test Loop) 12:46 [5] 2.6 km (4:55 / km)
shoes: Adidas a3 Prowl

Ran Spike's test loop as hard as I could. Legs feeling pretty good despite the races on the weekend. A very solid effort. It will be fun to see how I do next time when I am driving through Kansas City.

Orienteering tempo (Bonner Park Test Loop) 13:14 [4] 2.6 km (5:05 / km)
shoes: Adidas a3 Prowl

Did the loop again backwards from memory about 5 minutes after running it forwards with the map for the first time. Didn't push quite as hard as I was starting to feel pretty tired.

Trail Run warm up/down (Cool Down) 9:03 [1]
shoes: Adidas a3 Prowl

Easy cool-down run with Spike and Anna back to the cars.

Wednesday Aug 16, 2006 #

(rest day)

Rest day today to let the legs recover a bit before the middle distance tomorrow and the US Champs on the weekend.

Went and watched the Crystal Relay on Antenna Hill and it was pretty awesome. The Swampfox had positioned us up on a hill overlooking some large spur/reentrant filled fields. We could see almost the entire race unfolding below us. CSU dominated the field with Ross Smith taking an early 3 minute lead on the first leg and Kat, Peter and Boris building it even bigger along the way. The most impressive was watching the Saeger Sisters dominate the huge climb back up to the finish area, running up "the wall" like it was just another Pink Floyd song. Man I wish I could climb like that.

Tuesday Aug 15, 2006 #

Trail Run warm up/down (Warmup) 8:31 [1]
shoes: Integrators 2005

Warming up for the Team Sprint.

Orienteering race (US Team Sprint) 20:01 [4] 2.91 km (6:53 / km) +135m 5:35 / km
shoes: Integrators 2005

Almost a perfect race! Unfortunately I was too tired to really have a good time but it felt good to be so clean technically. I had a bad route coming out of 6 which might have lost me about 10 seconds because it was much more rocky and thick than I expected, and I started drifting too far left out of 9 but I corrected quickly enough so that I only lost less than 5 seconds. I just lost too much time walking up the hills. I somehow managed 2nd place, but Eric Bone cleaned up with 19:20.

Trail Run (Cool Down) 1:17:15 [1]
shoes: Integrators 2005

I went for a long easy cool down run with Anna after the Sprint just to get in some extra time before our rest day tomorrow. First we ran about 20 minutes, then we ran the sprint course again from memory to pick up the controls and then we ran for another 30 minutes out and back on one of the dirt roads. Feeling pretty exhausted by the end. My legs are definitely ready for a day off.

It was fun to do the course again from memory. Anna led most of the way and it was impressive to see how much of it she remembered.

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