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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Running21 17:06:08 25.17 40.5
  Orienteering7 6:06:28 8.2 13.2
  Strength3 1:00:00
  Skiing1 30:00
  Innebandy1 20:00
  Stretching1 15:00
  Total25 25:17:36 33.37 53.7
  [1-5]25 25:02:36

» now

Wednesday Apr 30, 2008 #

Orienteering 1:04:30 [3]

fixed couse @ cite des jeunes. Some smallish mistakes, but also just really tough running, cause not used to Gatineau park yet.

Tuesday Apr 29, 2008 #

Running 35:00 [2]
shoes: Asics GT 2120 (apr08)

Strength 15:00 [3]
shoes: Asics GT 2120 (apr08)

plyometrics up the hill. Knees felt ok.

Monday Apr 28, 2008 #

(rest day)

gotta rest a lot this week cause my knee was getting really sore this past week.

Sunday Apr 27, 2008 #

Running warm up/down 35:00 [1]
shoes: Asics GT 2120 (apr08)

Running race 18:57 [5] 5.0 km (3:47 / km)
shoes: Asics GT 2120 (apr08)

started out too slow, but we picked it up after. Had to deal with a cramp again which was annoying so even though i was hoping for a faster time (1830) i am still fairly pleased with this time. Also i beat my old record(1950) by 53s so at least i'm moving in the right direction. Still got a lot of work to do though if i want to get even faster this spring.

Saturday Apr 26, 2008 #

Running 1:00:00 [1]

easy run with jeff around the sportsplex map.

Friday Apr 25, 2008 #

Running 1:00:00 [2]
shoes: Asics GT 2120 (apr08)

steady down the canal past bank st. At dow's lake on the way there you could see lots of BIG dead fish. Don't know what kind they were. Then on the way back at dow's lake again i saw 2-3 HUGE fish jumping out of the water...crazy..

Went with Igor's drink 1L of water before run trick to get rid of cramps.
But had a cramp the whole way, and could feel the water in my stomach/had to pee. At least it was a manageable one, that was sorta going away when i tried a breathing exercise.

Thursday Apr 24, 2008 #

Running warm up/down 30:00 [1]
shoes: Asics GT 2120 (apr08)

Running tempo 11:50 [3]

had a bit of a cramp warming up but decided to do a 3k anyways. Wanted to not go out too fast this time, but i ended up going a bit too slow i think, then maybe 2/3 of the way the cramp got worse so i just jogged back. A bit mad, i dont know whats going on with these.

Wednesday Apr 23, 2008 #

Running 25:00 [2]
shoes: Asics GT 2120 (apr08)

25 min of easy running with a few sprints.

Strength 15:00 [3]
shoes: Asics GT 2120 (apr08)

plyometrics on the hill.

Running warm up/down 10:00 [1]

running to terry fox and back for junior training

Running 12:00 [2]

warm up on the hill, and short cool down after.

Orienteering 28:30 [4]

control picking exercise looking for small pices of paper as controls. 3 / 27 were in the wrong spot and couldnt find them so wasted time there,+ made lots of mistakes. was really good practice for reading control descriptions though and for establishing a flow.

Tuesday Apr 22, 2008 #

(rest day)

deciding not to run again today for two reasons: rest my sore knee some more after the weekend.

2. got an exam tommorow so will be busy anyways.

Monday Apr 21, 2008 #

(rest day)

Sunday Apr 20, 2008 #

Running warm up/down 15:00 [1]

Orienteering race 36:39 [5] 5.3 km (6:55 / km)

started well, then made some mistakes and lost places. Recovered from my mistakes well though. Absolutely dead, and sick at the end, since the last half of the race consisted of making mistakes and then sprinting to make up lost time.

Saturday Apr 19, 2008 #

Running warm up/down 15:00 [1]

Orienteering race 13:49 [4] 2.6 km (5:19 / km)

took it a bit easy, cause of the cramps.

Orienteering race 48:00 [5] 5.3 km (9:03 / km)

not excactly sure of time. Was doing pretty good up to 9. then messed up 10/11. The rest of the course was just really slow for me and i messed up 15 a bit as well.

Friday Apr 18, 2008 #

Running 35:00 [1]

easy run down to heartwell and back.

Thursday Apr 17, 2008 #

Running warm up/down 26:00 [1]
shoes: Asics GT 2120 (apr08)

was very hot again, jumped in the snow when i got home.

Running intervals 3:21 [4] 1.0 km (3:21 / km)
shoes: Asics GT 2120 (apr08)

felt like doing a fast 1k. Felt good, twas windy.

Running hills 18:00 [5]
shoes: Asics GT 2120 (apr08)

did 4 sets of 5. Was very tiring.

Wednesday Apr 16, 2008 #

Running 42:00 [2]
shoes: Asics GT 2120 (apr08)

ran to school to drop something off, then ran to the bank, then home. It was almost too warm out :P Have gotten so used to not sweating while running.

Tuesday Apr 15, 2008 #

Running warm up/down 45:00 [1]
shoes: Asics GT 2120 (apr08)

+between intervals

Running intervals 12:00 [4]
shoes: Asics GT 2120 (apr08)

second day of the year wearing shorts + t-shirt :) Started out with my knees hurting a bit:S My left knee hurts on the knee cap when i hit ground, and my right knee constantly feels a little bruised on the inner side. Dont know what it is, but i don't think it's too bad, they're just spontaneoulsy sore. Iced them when i got home.

did the short/fast intervals again today but didnt really go all out.

30s 30 1 1 2 2 2 1 1 30 30 ~1min rest

Monday Apr 14, 2008 #

Orienteering 1:05:00 [3]
shoes: Asics GT 2120 (apr08)

o-tervals at the university of Ottawa with Jeff and Emily.

Sunday Apr 13, 2008 #

Running warm up/down 1:00:00 [1]

warm up/down, rests, and run home

Running intervals 14:00 [4] 4.0 km (3:30 / km)

4 x 1k with Emily and Eric. Went a bit fast on the first one, and then the last two were slow because we were going back into the wind, especially windy on the last + was tired.



* stomach wasnt too bad today, i could sort of feel like it was gonna hurt the same as yesterday this morning but it didnt.

Saturday Apr 12, 2008 #

Running 1:20:00 [1] 16.5 km (4:51 / km)

to pretoria bridge and back. Stomach hurt the whole time, dont know why, although i did have milk in my cereal last night...?

Stretching 15:00 [0]

5min after the run, + inside doing some balance stuff.

Friday Apr 11, 2008 #

Running intervals 12:00 [5]

Wanted to work on speed so did 30s 30 1min 1 2 2 2 1 1 30 30. 1min rest

My stomach really hurt the whole time, the only good part was i passed a guy cruising along on his bike on a 2min interval

Running warm up/down 40:00 [3]

wu wd stretching and between intervals

Strength 30:00 [3]

Thursday Apr 10, 2008 #


didnt get out today, was really tired and had to work. A bit mad at myself but at least its an easy week and ill be motivated for next week. Will do a tough workout tommorow.

Wednesday Apr 9, 2008 #

Running 42:00 [2]

down to dow's lake.

Tuesday Apr 8, 2008 #

Running 58:00 [3]

did 4x 1k

not sure for the first one becuase my watch didnt start

Had to go all out on the last 2 to try to stay close to 330

felt really slow and slugish, my legs heavy.

Sunday Apr 6, 2008 #

Orienteering 1:20:00 [3]

at ottawa u, doing some sprint o-tervals!

Saturday Apr 5, 2008 #

Running 36:00 [2]

running to and from carleton

Running 40:00 [1]

long run section of our long run. With Eric,Emily,Jeff and Alex. Made it short so we could get back to do some more campus sprints :P

Orienteering 30:00 [4]

doing route choice "races" around campus. It was really fun! Some of my routes weren't very good, but my best was cutting throught the tunnels from athletics to the library and almost winning.

Friday Apr 4, 2008 #

Skiing 30:00 [1]

very crappy ski in the slushy snow. should have ran on the track or something. not too worried though as i'll probably get in some long hours this weekend.


got a wobble board! it's pretty sweet for just playing around on while watching tv.

Thursday Apr 3, 2008 #

Running (fartlek) 52:00 [3] 11.0 km (4:44 / km)

did 5x4min down the canal. The weather was really nice! Hopefully in a week all the puddles will be gone and i can get myself a much needed new pair of running shoes.

Wednesday Apr 2, 2008 #

Running 35:00 [1]

ran after soccer.

Innebandy 20:00 [3]

Tuesday Apr 1, 2008 #

Running race 11:00 [4] 3.0 km (3:40 / km)

Running warm up/down 37:00 [1]

started off not being able to complete a lap because of my left knee hurting this time. Dont know what it is, my knee cap was just hurting everytime i landed on that leg. then once my knee felt better once i warmed up for 20min i did a time trial. was a bit weird becuase i did my first km in like 325 then i looked at my watch for the second km and i was at 715 :S I didnt think think i slowed down too much on the second...? Then i kinda died a bit more on the third. i was hoping to be more like 10.45, but apparently im not as fit as i thought i was. but then again i was thinking that i probably lose about 2 seconds a lap becuase of the corners on the track so i can probably shave off ~30s on a real track :P ;) No i have a lot of work to do in the next month if i want to get <10.30.

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