Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

17:25:00

Orienteering

15:02:25

20.78

33.45

Strength

5:10:00

Water Running

2:40:00

Innebandy

1:30:00

Stretching

1:00:00

Cycling

40:00

Total

43:27:25

20.78

33.45

[1-5]

42:27:25

averages - sleep:8.5

2:53

0:00

» now

Wednesday Feb 29, 2012 #

8 AM

Running 1:05:00 [1]
shoes: Mizuno Elixir (Nov 11)

Orienteering 20:00 [3]
shoes: Mizuno Elixir (Nov 11)

Sprint training. Took it easyish.

Tuesday Feb 28, 2012 #

6 PM

Running warm up/down 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Running 30:00 [4]
shoes: Mizuno Elixir (Nov 11)

4x 1500

Really fun loop.

Some stomach problems tonight. No more milk before training, even if its lactose free and 3h beforehand...

C • Is all the snow and ice gone? 3

Monday Feb 27, 2012 #

6 PM

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Feb 26, 2012 #

10 AM

Orienteering 1:15:00 [1]
shoes: Inov 8 Oroc (July 11)

Running 50:00 [1]
shoes: Inov 8 Oroc (July 11)

Saturday Feb 25, 2012 #

11 AM

Running 20:00 [1]
shoes: VJ Bold (Oct 2011)

Orienteering 32:00 [3]
shoes: VJ Bold (Oct 2011)

4 PM

Running 23:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 17:00 [4]
shoes: Inov 8 Oroc (July 11)

Friday Feb 24, 2012 #

5 PM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Knee started bothering me early on. Decided to cut it short and hit the bike instead.

6 PM

Cycling 20:00 [1]
shoes: Adizero Mana (Sept 09)

Broke up the boredom a little by doing 10s sprints at the start of each minute.

Strength 45:00 [1]
shoes: Adizero Mana (Sept 09)

Really tired tonight.

Thursday Feb 23, 2012 #

10 AM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

6 PM

Running warm up/down 20:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering race 1:15:00 [3] 8.8 km (8:31 / km)
shoes: Inov 8 Oroc (July 11)

Wednesday Feb 22, 2012 #

11 AM

Water Running 1:00:00 [1]

Did the first 40min with vest, then the last 20 without. Really tough! Had to picture myself drifting out at sea to stay afloat.

Tuesday Feb 21, 2012 #

6 AM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

6 PM

Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)

Running 35:00 [3]
shoes: Mizuno Elixir (Nov 11)

5,3,1,5,3,1,5,3,1,5,3

Knee started bothering me on the last 5min, and then the last 3min was down the hill to Delsjon so stopped there. Slow run back to the clubhouse.

A good session otherwise.

Monday Feb 20, 2012 #

6 PM

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 1:00:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Feb 19, 2012 #

10 AM

Orienteering 2:00:00 [1]
shoes: VJ Bold (Oct 2011)

C • It´s getting late... 6

Saturday Feb 18, 2012 #

12 PM

Running warm up/down 40:00 [1]
shoes: Inov 8 Oroc (July 11)

Took the tram from Chalmers to Marklandsgatan and ran to the start from there.

Orienteering 15:50 [4]
shoes: Inov 8 Oroc (July 11)

JWOC sprint re-run. Have wanted to do this for a while, unfortunately though I picked the worst day to do it. +1 and rain, with a nice layer of water over all the ice, and the ice is everywhere...

A fun session anyways. Tried different routes, while remembering some of the comments that coach Fredrik ( sprint course planner) mentioned to me recently. Liked some of my original routes more I think.

Went too high on the way to 12. Slow in other parts as well.

http://orienteering.ca/doma/show_map.php?user=robb...

C • time? 2

8 PM

Running warm up/down 35:00 [1]
shoes: VJ Bold (Oct 2011)

Orienteering 18:00 [4]
shoes: VJ Bold (Oct 2011)

Night Sprint on the Olofshojd map. Set an interesting course, only wish I could have compared with the other route options.

http://orienteering.ca/doma/show_map.php?user=robb...

Friday Feb 17, 2012 #

1 PM

Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)

7 PM

Strength 40:00 [1]
shoes: Adizero Mana (Sept 09)

@F&S

Thursday Feb 16, 2012 #

9 AM

Running warm up/down 30:00 [1]
slept:8.5 shoes: VJ Bold (Oct 2011)

Orienteering 1:00:00 [2]
shoes: VJ Bold (Oct 2011)

Morning GOF technical training. A really nice corridor and fog exercise on a new part of Anggardsbergen for me. Will post map soon, really nice training.

Took it quite easy. Although hard to go zone 1 without walking up the climbs on this map. Small mistake to 10, otherwise good.

6 PM

Running 30:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 20:00 [3]
shoes: Inov 8 Oroc (July 11)

Night o-tervals from skatas. Tried to push hard but difficult to do so at night without company.

Wednesday Feb 15, 2012 #

10 AM

Water Running 40:00 [1]
slept:8.5

No flotation.

10 PM

Strength 15:00 [1]

Tuesday Feb 14, 2012 #

8 AM

Running 30:00 [1]
slept:8.5 shoes: Inov 8 Oroc (July 11)

6 PM

Running warm up/down 35:00 [1]
shoes: Mizuno Elixir (Nov 11)

Running 32:00 [4]
shoes: Mizuno Elixir (Nov 11)

7 hill repeats up Skatåsvägan. Really nice session.

Times:
~2?
2:04
2:03
2:01
2:02
2:01
2:02

Monday Feb 13, 2012 #

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Feb 12, 2012 #

10 AM

Orienteering 1:00:00 [1]
shoes: Inov 8 Oroc (July 11)

Long run with Albin around Änggårdsbergen. Made a good loop out of the Hittaut controls and were orienteering for a good portion. Will log as half and half though since it included a lot of trail and road running at the start and end.

Was fun splitting off at times and trying out different routes.

Running 1:00:00 [1]
shoes: Inov 8 Oroc (July 11)

Saturday Feb 11, 2012 #

9 AM

Orienteering 40:00 [1]
shoes: VJ Bold (Oct 2011)

10 AM

Orienteering 25:00 [4]
shoes: VJ Bold (Oct 2011)

11 AM

Orienteering 40:00 [1]
shoes: VJ Bold (Oct 2011)

Friday Feb 10, 2012 #

6 PM

Cycling 20:00 [1]
shoes: Adizero Mana (Sept 09)

Strength 45:00 [1]
shoes: Adizero Mana (Sept 09)

Half weights, half core. @FoS

Thursday Feb 9, 2012 #

10 AM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

6 PM

Running warm up/down 15:00 [1]
shoes: Inov 8 Oroc (July 11)

Really cold warming up.

7 PM

Orienteering 1:10:00 [4]
shoes: Inov 8 Oroc (July 11)

GOF Night Cup. My first real Swedish night race, perhaps not confident enough.

Don't really like my route to 1. The two other guys that I started with (Wave mass start) went left and got there ahead of me. Although I suspect they might have crossed the frozen lake. Couldn't find the trail at the start under the snow and ended up just running straight over the hill pretty much.

After that things went well until the second loop of the butterfly where I lost 2min. On both 7 and 9 I was running hard to catch Mikael and not paying enough attention, and we stopped short both times. It always seems like you've gone farther than you have at night.

10 was beautiful, didn't get distracted by two others and spiked it ahead of them. Fast recovery on 11 but maybe 30s lost. Ankle tweak on way to 12 and lost Mikael here.13 was annoying. On line to spike it ahead of two others behind when they suddenly veered right down the slope to another fork.

15 and 16 were awful. Really treacherous and thick along the icy cliffs (poor course setting?). Really tired at this point so was doing some funny things as well. Lost 5min here I think.

Overall ok. Had fun.

Was super cold while warming up and decided to wear my overpants. Too hot again though. Overheating throughout race. Lessons learned...

http://orienteering.ca/doma/show_map.php?user=robb...

Wednesday Feb 8, 2012 #

9 AM

Orienteering 16:15 [4] 2.7 km (6:01 / km)
shoes: Inov 8 Oroc (July 11)

GOF Sprint training from Götaplatsen. One man relay type course.

It took a few controls to wake up my brain. Really bad route to 1 (EDIT: #6 on the map shown), but the rest was good I think.

Dressed for -10 again, but it was probably on -1, so got way too hot.

http://orienteering.ca/doma/show_map.php?user=robb...

Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)

6 PM

Running warm up/down 35:00 [1]
shoes: Inov 8 Oroc (July 11)

Running 20:00 [3]
shoes: Inov 8 Oroc (July 11)

6x 1min sprints up the hill towards Ängårdsbergen with COL guys. Really tough. Last 50m really steep and hard to keep the legs going quickly.

Tuesday Feb 7, 2012 #

8 AM

Running 1:05:00 [1]
shoes: Inov 8 Oroc (July 11)

Morning run with Albin.

I only brought back my thin ski gloves with me to Sweden, which has turned out to be really dumb with this cold weather. Wore my wool socks over my gloves this morning. I must have looked weird, but at least I was warm!

Monday Feb 6, 2012 #

7 PM

Water Running 1:00:00 [1]

Sunday Feb 5, 2012 #

10 AM

Orienteering 2:33:00 [1] 19.05 km (8:02 / km)
shoes: VJ Bold (Oct 2011)

Härligt Lång pass med den GMOK gubbar. Legs quite sore for the last few ks.

3 PM

Stretching 20:00 [0]

Saturday Feb 4, 2012 #

10 AM

Orienteering 19:20 [3] 2.9 km (6:40 / km)
shoes: Inov 8 Oroc (July 11)

Fantastic Sprint course by Axe on the Björkekärr map. First time on it, and really enjoyed the area.

A couple small mistakes, like getting caught by the closed fence to 5. Jumped over a small garden I think as well to 5, but it was hard to see under the snow and without leaves on the bushes.

http://orienteering.ca/doma/show_map.php?user=robb...

Running 35:00 [1]
shoes: Inov 8 Oroc (July 11)

To and from the map with Hugh and Sanna.

9 PM

Stretching 20:00 [0]

Strength 15:00 [3]

Friday Feb 3, 2012 #

6 PM

Running 40:00 [1]
shoes: VJ Bold (Oct 2011)

Orienteering 26:00 [2]
shoes: VJ Bold (Oct 2011)

Short line-o in Änggårdsbergen.

C • Linje-OL 3

Thursday Feb 2, 2012 #

Stretching 20:00 [0]

6 PM

Running 40:00 [1]
shoes: Inov 8 Oroc (July 11)

Felt pretty good once I got going.

Wednesday Feb 1, 2012 #

Note

Full blown sick. Super frustrated. This all started last Monday with a sore throat. Thought I could train through it, by taking it pretty easy with lots of rest. Now I'm too sick to train. Instead of taking two days to get rid of it from the beginning I've spent more than a week going from slightly to fully sick. GAAAHH!

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