Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jfredrickson

In the 11 days ending Aug 28, 2006:

activity

time

miles

Orienteering

1:07:08

3.91

6.3

Road Run

55:33

7.9

(7:02)

12.71

(4:22)

Trail Run

43:13

Total

2:45:54

11.81

19.01

1:00

0:00

» now

Monday Aug 28, 2006 #

Road Run 55:33 [3] 7.9 mi (7:02 / mi)
shoes: Adidas a3 Prowl

First run back with the Clark Cross-Country team. Everyone seems to be either out of shape or injured so it looks like I may be pulling more weight on the team this year than I had expected...

Today was supposed to be just an easy social run to get to know the new guys, but after 4 days off already this week I couldn't hold back and had to pick up the pace half-way through. It felt good to run hard at the end.

Sunday Aug 27, 2006 #

Note

Got back from Canada at 5am this morning after driving all night after the COC Sprint in Orangeville, Ontario. Slept all morning and then spent the rest of the day moving into my dorm room at Clark. It feels kind of weird to be back into the swing of things with a daily schedule, but at least Cross Country starts tomorrow and it will be nice to have people to train with again.

Now I have to try to get all of my races up from the 1000-Day and the COCs.

Friday Aug 25, 2006 #

Orienteering (Model for COCs) 21:55 [3]
shoes: Integrators 2005

Terrain is thick and tough. Usually good contour detail and vegetation is good for navigation where visible. Be careful on bearing in thick areas. Expect lots of controls on contour features.

Trail Run warm up/down (Warmup for Speed-O) 10:00 [2]
shoes: Integrators 2005

Legs feeling way too good.

Orienteering race (Speed-O) 4:13 [5] *** 1.1 km (3:50 / km)
shoes: Integrators 2005

Fast intricate course with tons of controls and changes of directions. One central control used as 3, 6, 9, and 12, with 2 control butterfly loops going out and back. Legs felt great, and it turned out to be a great sprint workout. Have to do more of these in training.

Trail Run warm up/down 9:00 [1]
shoes: Integrators 2005

Orienteering (Butterfly Relays) 15:00 [3]
shoes: Integrators 2005

Fun butterfly relays at the junior camp.

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.

Bonner Park - Splits

Sunday Aug 20, 2006 #

Red Day 2 - Splits

Saturday Aug 19, 2006 #

Event: US Classic Champs

Event: Canadian Orienteering Championships Festival

Red - Splits

« Earlier | Later »