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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jfredrickson

In the 1 days ending May 30, 2005:

activity # timemileskm+m
  Stretching/Warmup1 25:33
  Cool Down/Stretching1 22:23
  Orienteering1 21:16 2.55(8:21) 4.1(5:11) 15025 /26c96%
  Total1 1:09:12 2.55 4.1 15025 /26c96%
averages - sleep:6

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Mo

Monday May 30, 2005 #

Stretching/Warmup warm up/down 10:33 [2]
ahr:145 max:167 slept:6.0 shoes: Integrators 2004

Warmup for Sprint 1 at the Delaware Water Gap. Felt pretty stiff from playing frisbee yesterday.

Orienteering race (Sprint Race) 10:31 [5] ** 2.0 km (5:16 / km) +75m 4:26 / km
ahr:178 max:186 spiked:13/14c shoes: Integrators 2004

A fast sprint course on the Stuckey Pond map at the Delaware Water Gap. I had a nearly perfect run except for one control which I almost overran, but caught myself before losing more than 10 seconds.

I started 30 seconds after Eddie Bergeron, and caught him at the 3rd control. He passed me again at 7 where I made my only mistake, but I couldn't get by him again, and ended up finishing right behind him. I felt absolutely perfect out there, and I didn't notice a bit of stiffness in my legs. That doesn't mean they weren't stiff, I just didn't notice it I was so focused. It didn't seem to hold me back though. I ran the course about as fast as I could while navigating. It was just about as close to a perfect race that I have had in a long time.

Stretching/Warmup warm up/down 15:00 [2]
ahr:144 max:171 shoes: Integrators 2004

The 1.5 hour break in between the races was too much for me as I just stiffened up worse than before the race. I spent about 15 minutes warming up and trying to loosen out my legs. They felt pretty tired and sore on top of being stiff, so I was a little anxious going into the second race.

Orienteering race (Sprint Race) 10:45 [5] *** 2.1 km (5:07 / km) +75m 4:21 / km
ahr:179 max:186 spiked:12/12c shoes: Integrators 2004

I was a little worried that I wouldn't have the energy to maintain a good race pace this time, but once I got started, I didn't think about my legs again. I started out perfectly spiking 1 and 2. I was a tiny bit low on 3, but didn't lost more than a few seconds. I caught up to Wyatt Riley (he started 30 seconds ahead of me) and Daniel Schaublin (1 minute ahead of me) on the way to number 4. They were moving very confidently, so I just focused on catching up to them since it was a long leg, but when I finally caught them I was a little worried that we had overrun the control. Suddenly Wyatt cut into the bushes and I looked over and saw the control in the distance. I passed Wyatt at that control, and caught a glimpse of the next runner in front of me, Jon Torrence.

Unfortunately, he must have picked up the pace, because I didn't gain any more ground on him after 5. I was basically on my own at that point, but I was feeling great, so I picked up the pace. I basically spiked the rest of the controls at full speed except for 10 where I was a little unsure of myself because I didn't have a clear attackpoint. I was able to cut up early though, and run the spur to avoid missing it, but I probably lost a few seconds from that route. I think it was definitely worth it though.

I was really happy that I was able to improve upon this mornings run especially since it was so close to perfect as well. I have not had 2 awesome runs back-to-back in a long time, so it felt really good.

Cool Down/Stretching warm up/down 22:23 [2]
ahr:149 max:165 shoes: Integrators 2004

I went for a nice cool-down run after the race since my legs felt really bad again as soon as I stopped. I stopped periodically to stretch them out, but I wasn't able to stand still long because of the bugs. I tried to keep my HR between 140 and 160, and did a pretty good job. My legs felt like crap though. I wonder if I need a rest day tomorrow, or just a long slow jog.

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