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Training Log Archive: jfredrickson

In the 7 days ending Sep 9, 2007:

activity # timemileskm+m
  Road Run4 2:13:10 17.59(7:34) 28.3(4:42)
  Trail Run2 1:26:06 7.1 11.43
  Orienteering1 57:04 4.47(12:45) 7.2(7:56)12 /14c85%
  Total5 4:36:20 29.16 46.9312 /14c85%
averages - sleep:8.7 rhr:51 weight:66.9kg

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Sunday Sep 9, 2007 #

Orienteering 57:04 [3] **** 7.2 km (7:56 / km)
spiked:12/14c shoes: Integrators 2007

Local meet at Westmoreland Sanctuary in Mt. Kisco, NY. It was really hot and I wasn't feeling very well so I took it fairly easy. The course turned out to be really easy though so I pretty much just cruised through it. Made a 90 second mistake on one control when I hit a rock wall that I hadn't noticed on the map so instead of spiking the control I spent 90 seconds trying to figure out how I could have screwed up. Print job was pretty awful though and the rock walls were really hard to see so I am not too disappointed. Wasn't really in the zone today and was basically taking things as they came without really reading ahead at all, but that's to be expected when you lower the intensity level. Overall just a really nice day out in the woods.

Saturday Sep 8, 2007 #


XC Meet at Smith College.

Road Run 43:48 [1] 5.69 mi (7:42 / mi)
rhr:56 slept:7.0 weight:66.4kg shoes: Asics (02/07)

Didn't get to run the XC Meet because of some silly paperwork issue. Went for an easy morning jog around Coes Reservoir instead. Feeling completely drained of all energy. It's been over a week since I've been feeling like I am coming down with something and rather than actually getting sick I just feel drained all the time... I'm sick of being almost sick!

Friday Sep 7, 2007 #

slept:8.0 weight:65.8kg

Road Run warm up/down 4:10 [4] 0.67 mi (6:13 / mi)
shoes: Asics (02/07)

Brisk run down to the Dolan for practice.

Road Run 44:52 [2] 5.69 mi (7:53 / mi)
shoes: Asics (02/07)

Easy run with the team around Coes Reservoir.

Thursday Sep 6, 2007 #

rhr:48 slept:7.5 weight:68.4kg

Road Run 4:07 [3] 0.67 mi (6:09 / mi)
shoes: Asics (02/07)

Fast run down to the Dolan for XC practice.

Road Run 15:16 [4] 2.4 mi (6:22 / mi)
shoes: Asics (02/07)

Another fast run over to Institute Park to catch up with the team since I was late.

Trail Run 17:00 [5]
shoes: Asics (02/07)

Ran 1-2-3 minute intervals with 1-2-2 minute easy between at Institute Park with the XC team. Felt really good at the beginning and started really fast but couldn't hold the pace to the end. Got to remember how this pacing thing works...

Trail Run 13:00 [2]
shoes: Asics (02/07)

Easy jogging between the above intervals.

Road Run 16:31 [2] 2.05 mi (8:03 / mi)
shoes: Asics (02/07)

Easy jog home from Institute Park. Feeling well tired and even a bit tight in the quads from the speed work.

Wednesday Sep 5, 2007 #

Road Run warm up/down 4:26 [3] 0.67 km (6:37 / km)
rhr:48 slept:10.5 weight:67kg shoes: Asics (02/07)

Quick run down to the Dolan for XC practice. Feeling really drained today. I think this cold may finally be taking hold.

Trail Run 56:06 [1] 7.1 mi (7:54 / mi)
shoes: Asics (02/07)

Nice easy jog with the XC team out on the course for the City Meet. Legs felt good but the rest of my body felt weak.

Tuesday Sep 4, 2007 #

rhr:52 slept:8.0 weight:67.2kg

Monday Sep 3, 2007 #

rhr:52 slept:11.0 weight:66.6kg

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