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Training Log Archive: jfredrickson

In the 7 days ending Mar 26, 2007:

activity # timemileskm+m
  Road Run4 4:41:57 37.93(7:26) 61.04(4:37) 200
  Orienteering1 44:36 4.97(8:58) 8.0(5:35)
  Track1 12:07 2.49(4:52) 4.0(3:02)
  Trail Run1 8:26
  Total5 5:47:06 45.39 73.04 200
averages - sleep:6.2

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Sunday Mar 25, 2007 #

Trail Run warm up/down 8:26 [1]
shoes: Integrators 2005

Warmup for the Mine Falls Sprints. Legs feeling quite good.

Orienteering race 21:33 [4] ** 4.0 km (5:23 / km)
shoes: Integrators 2005

No idea how long this course actually was, but it was definitely quite a bit longer than the advertised 2.7km. It was basically just a long White course with lots of trail running. Legs felt good though and it was still nice to be out on a map.

Orienteering race 23:03 [4] 4.0 km (5:46 / km)
shoes: Integrators 2005

Again, not sure about the distance, but it was advertised as 2.8km. This one was a little more interesting except for a 10 minute trail run at the end...

Saturday Mar 24, 2007 #

Road Run long 1:55:33 [1] 15.5 mi (7:27 / mi)
shoes: Asics (02/07)

Was planning to do the usual 2.5 hours with 45 minutes tempo in the middle this time, but when we got to the point where we were supposed to start the tempo we were both feeling too dead to really push it today. Decided to cut out the tempo and part of the run and just finish up at the same easy pace. Still got some good distance in, but I think it was a good idea not to push the pace today. I've got two sprints tomorrow and then possibly a workout on Monday and I'd like to be able to push hard on those.

Did a nice new loop though down through Auburn and back by Airport. And it was another beautiful day for running.

Friday Mar 23, 2007 #

Road Run long 1:01:00 [1] 8.14 mi (7:30 / mi)
slept:7.0 shoes: Asics (12/06)

A nice easy Friday out on Mill St to Salisbury. Felt quite good although my quads were still feeling a little sore from Wednesday's workout, but just a bit. Enjoying the nice warm weather!

Thursday Mar 22, 2007 #

Road Run warm up/down 16:11 [1] 2.1 mi (7:42 / mi)
slept:8.5 shoes: Asics (02/07)

Brisk warmup jog out to Mill and June streets for the usual Thursday tempo run. Feeling decent after the intervals yesterday but a little sore in some funny places.

Road Run tempo 30:00 [3] 4.23 mi (7:06 / mi) +200m 6:11 / mi
shoes: Asics (02/07)

The usual Thursday Airport Tempo Run. Felt good today but legs didn't have much kick and I lost more time that usual on the hills. There was a nasty headwind on top of Airport Hill too. Ended up a little ways back from the recent marks that I have been pushing up consistently over the past couple weeks, but still ahead of my PR from the early winter. I guess the intervals from yesterday took a bit more out of my legs than I had hoped.

Road Run warm up/down 24:40 [1] 3.6 mi (6:51 / mi)
shoes: Asics (02/07)

Easy run back to campus. A little faster than usual. Enjoying the warming temperatures, up in the 40s already by late morning. Perhaps winter is finally on it's way out.

Wednesday Mar 21, 2007 #

Road Run warm up/down 17:39 [1] 2.18 mi (8:06 / mi)
slept:3.0 shoes: Asics (02/07)

Easy warmup jog up to Holy Cross. Decided to do a short track workout today instead of the usual long run today since we missed yesterday's intervals. Feeling decent although a little out of it from lack of sleep.

Track intervals (10x400) 12:07 [5] 4.0 km (3:02 / km)
shoes: Asics (02/07)

Ran 10x400m. The goal was to do 75 seconds with 75 second rests but we were a little fast on all of them. Felt great despite lack of sleep. Time is only for the intervals. Here are my splits:

1.) 73
2.) 73
3.) 71
4.) 72
5.) 72
6.) 73
7.) 72
8.) 75
9.) 72
10.) 74

This was definitely a good motivational workout since we weren't really sure if we had the speed yet to do it at 75 seconds but we were definitely ready. It's good to boost the confidence like this every once and a while. Averaged 72.7 per lap. Perhaps we can aim for sub 72 average next week.

Road Run warm up/down 16:54 [1] 2.18 mi (7:45 / mi)
shoes: Asics (02/07)

Easy jog back to campus.

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