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Training Log Archive: jfredrickson

In the 7 days ending Sep 10, 2005:

activity # timemileskm+m
  Ultimate Frisbee1 2:00:00
  Road Run1 1:22:32 11.0(7:30) 17.7(4:40)
  Stretching/Warmup2 1:02:03 6.5(9:33) 10.46(5:56)
  Orienteering1 51:21 5.18(9:55) 8.33(6:10)
  Interval Training1 27:55 3.0(9:18) 4.83(5:47)
  Cool Down/Stretching2 22:44 2.0(11:22) 3.22(7:04)
  Total4 6:06:35 27.68 44.54

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Saturday Sep 10, 2005 #

Orienteering race (Sprint Race) 17:05 [5] ***** 2.73 km (6:15 / km)
ahr:181 max:186 shoes: Integrators 2005

Sprint Series Finals Round 1. I ran hard with Boris, Eddie, Hans, and Gregory. Hans went out really fast, and led for the first 9 controls, but a mistake on the 10th knocked him and Boris out. I started following them as they made the mistake, but quickly realized, and corrected only to find Eddie right behind me. I just followed Eddie into the finish after that, but he was pushing a lot harder than me. I let him go, and saved my strength since I knew I had second place wrapped up.

Orienteering race (Sprint Race) 17:31 [5] ***** 2.71 km (6:28 / km)
ahr:180 max:185 shoes: Integrators 2005

Sprint Series Finals Round 2. I was running against Eddie, Kenny, and Wyatt. They all took it out slow this time, but Wyatt tried to take a different route choice to the first control, and we didn't see him after that, so I wasn't sure if he was ahead of us or behind us the whole way, and this made me a little nervous. I finally decided that he must be behind us though. The rest of us took turns leading, and Eddie and I just basically ran away with it in the end.

Orienteering race (Sprint Race) 16:45 [5] ***** 2.89 km (5:48 / km)
ahr:180 max:186 shoes: Integrators 2005

Sprint Series Finals, Final Round. I was facing Mike Waddington, Sergei Zhyk, and Eddie Bergeron. Mike took it out at full speed, and the rest of us just hung on. Then Mike made a punching error just before the spectator control and I passed him. The other 3 then took a different route to the spectator control, so I ran as fast as I could to make sure I didn't fall behind. I ended up getting farther ahead though, and it pushed my HR up way too high. I started to die on the next control, and they all passed me again. Now I was having trouble holding their pace though. Two controls later I came in with Mike, and he punched and ran off. I checked the control code, and it looked wrong. I looked around and then double-checked, and realized that it was right, I was only reading it upside-down before. By that time I had lost Mike though, and there was no catching them up after that.

Friday Sep 9, 2005 #

Road Run long 47:22 [3] 7.0 mi (6:46 / mi)
ahr:165 max:186 shoes: Asics GT-2100 (2005)

Long easy road run.

Road Run 35:10 [2] 4.0 mi (8:48 / mi)
ahr:148 max:166 shoes: Asics GT-2100 (2005)

Easy road run.

Wednesday Sep 7, 2005 #

Stretching/Warmup warm up/down 17:32 [2] 2.0 mi (8:46 / mi)
ahr:147 max:169 shoes: Asics GT-2100 (2005)

Easy warm-up jog. My legs felt pretty stiff, so I did what I could to stretch them out. Otherwise I felt pretty good.

Interval Training intervals 27:55 [5] 3.0 mi (9:18 / mi)
ahr:165 max:190 shoes: Asics GT-2100 (2005)

We ran some half-mile intervals in the park today. I felt really stiff starting out, so I was careful not to strain too hard. We did 6 intervals, going easy-hard-easy-hard, etc. Coach called out the times he wanted us to run before each interval, so it was a good excercise in pacing, although I ended up feeling really good and running them too fast. The goals for each interval were 2:50, 2:40, 2:55, 2:45, 2:55, 2:40. And here are my splits along with average and max heart rates.

1.) 2:47 - 174 - 184 (2:22 rest)
2.) 2:33 - 174 - 190 (3:15 rest)
3.) 2:52 - 173 - 186 (2:21 rest)
4.) 2:45 - 176 - 188 (2:17 rest)
5.) 2:56 - 173 - 185 (2:22 rest)
6.) 2:37 - 176 - 189

I started to drop off in the middle of the last one, but I all of a sudden felt great on the ending straight-away, and decided to catch the guy in front of me. I basically went into an all-out sprint, and caught up to him before the end. Then he picked it up and I had to push that little extra to take the lead. Right before the end I felt like I pulled something in my quad, and felt really stupid for pushing so hard when I knew I was still so stiff. I was able to walk it off, but it felt like it was going to stiffen up pretty bad.

Cool Down/Stretching warm up/down 12:44 [1] 1.0 mi (12:44 / mi)
ahr:155 max:164 shoes: Asics GT-2100 (2005)

I took it really easy on the cool-down because I was afraid I might have injured my quad, but as I jogged it really started to loosen up. I am pretty sure it isn't injured, but it may get really stiff tonight, so I will be sure to stretch it out. It felt pretty decent after the cool-down though.


I stretched my leg out in the shower, and it actually felt pretty good like it wasn't stiffening up at all. By the time I went to bed it felt perfect except for a little soreness when I stretched it all the way. I'll have to see how it feels to run on it tomorrow.

Monday Sep 5, 2005 #

Stretching/Warmup warm up/down 22:54 [3] 2.5 mi (9:10 / mi)
ahr:159 max:179 shoes: Asics GT-2100 (2005)

A brisk warmup on parts of the cross country course in the morning.

Stretching/Warmup intervals 21:37 [5] 2.0 mi (10:48 / mi)
ahr:170 max:188 shoes: Asics GT-2100 (2005)

We ran 4 1/2 mile intervals on the grassy up-hill part of the course. I felt really good starting out, and of course ran the first one way too fast. My goal was to stick to 3 minutes for all the laps, and I was pretty close for the last three, and it almost averaged out in the end. The speed on the first one definitely hurt me on the next 3 though. Here are my splits with time, average HR and max HR.

1.) 2:53 - 167 - 186
r.) 3:09 - 166 - 186
2.) 3:04 - 173 - 187
r.) 3:00 - 169 - 188
3.) 3:03 - 176 - 187
r.) 3:18 - 164 - 188
4.) 3:06 - 176 - 188

Not a bad workout, and I felt pretty good throughout the whole thing. It was nice to have the weekend off.

Cool Down/Stretching warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics GT-2100 (2005)

A very easy cool down after the intervals. We were all planning to run 4 long hill intervals on another part of the course, but everyone was too tired, so we opted to just run them at a slow pace. After starting out though, I felt exhausted and decided to cut out after the first one. It didn't seem right to be putting in extra miles after a good speed workout.

Ultimate Frisbee 2:00:00 [4]

We all played a great game of ultimate frisbee later in the afternoon and my legs felt really good despite the morning's training. I am starting to feel a bit tight now after playing, but I have the day off tomorrow so I will take it easy and stretch them out. Should be good to go on Wednesday for a hard workout and then taper it out on Thursday and Friday.

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