Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Nov 30, 2008:

activity	#	time	miles	km	+m
Running	18	22:15:56	2.42	3.9	165
Skiing	3	4:30:00
Orienteering	2	4:30:00	16.47	26.5	1200
Strength	4	3:05:00
Roller skiing	1	2:10:00
Total	23	36:30:56	18.89	30.4	1365

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Sunday Nov 30, 2008 #

Note
(rest day)

extremely tired, couldnt get out of bed to do a workout. This next week is gonna be tough with exams. We'll see what i can do...

Perfect day for skiing! Forgot to change my roller ski tips to baskets though so i was going through to pavement a lot. However didn't use my poles for half the practice, cause did a lot of legs only.

Friday Nov 28, 2008 #

Skiing (classic) 1:50:00 [2]

Really nice ski today, but the conditions were pretty slow, and hard to wax for.

Went from p10 to ridge, then down ridge to the bottom of penguin. Penguin hill actually had good coverage and no rocks showing or anything. Managed to keep up with Matthias all the way down and back up ridge, he was sakting though and it was tough conditions for it as well.

Trees were super cool, all covered in snow (This is what it was like: http://www.xcottawa.ca/articles.php?id=1162 ) but every so often you would hear CRACK and a large brach would break of a tree because of all the weight. :S

C • Skiing 6

Thursday Nov 27, 2008 #

Running 30:00 [2]
shoes: Asics GT 2120 T (nov 08)

WU/WD + sprints

Running tempo 30:00 [3]
shoes: Asics GT 2120 T (nov 08)

tempo run on the trail down by the river. Running at night on snowy trails is really fun! Kinda bonked on my way back though.

Wednesday Nov 26, 2008 #

Skiing (classic) 30:00 [2]

Went out to see what it was like in the park, and to maybe make some tracks for the morning. Unfortunately it was really shitty, the snow is so wet and heavy that it made it hard to ski without tracks. Even once i had made some rough tracks, i had no grip. The best skiing was in the ruts that a truck had made:S So i think i'll just run tomorrow.

C • where did you try 2

Tuesday Nov 25, 2008 #

Running 2:00:00 [3]
shoes: Asics GT 2120 T (nov 08)

OK it finally snowed again... But it was pretty wet this morning and slippery running up the hill. Gonna ski for the first time tomorrow hopefully.

Sunday Nov 23, 2008 #

Running 50:00 [1]
shoes: Asics GT 2120 T (nov 08)

to / from gym

Strength 1:00:00 [3]
shoes: Asics GT 2120 T (nov 08)

Saturday Nov 22, 2008 #

Running 1:50:00 [2]
shoes: Asics GT 2120 T (nov 08)

Really nice training today. We did it all on foot cause of the light covering of snow.

Did intervals up canyon again like 3 weeks ago. The first two were real easy and i felt good and finished a bit ahead of the pack. Then Chris started lecturing Kyle and I on how he was only going zone 3 and that we should be going so much faster than him, especially on the flats. So being a bit annoyed by his comments, on the third i took off at the beginning and left them in the dust. Died on the last incline but i was still like 20s ahead of them. The last one was kinda brutal, because although i felt ok otherwise, my stomach was really bad, so i let them go and stopped before the last incline.

Ran back to p10 along some trails, and down fortune with the big group. Would have liked to have stayed out a bit longer cause it was such a nice day, but had to drive Nic home.

Thursday Nov 20, 2008 #

Running 50:00 [2]
shoes: Asics GT 2120 T (nov 08)

sprints/plyo

Strength (rock climbing) 30:00 [3]

fingers and arms got sore really quickly. Also did lots of pull ups and ladder climbs.

Wednesday Nov 19, 2008 #

Running 45:00 [1]
shoes: Asics GT 2120 T (nov 08)

Nice weather, trails had a small dusting of snow which was cool... Started doing several sprints at random points of my slow runs. Hopefully this will help a bit with my lack of speed.

Tuesday Nov 18, 2008 #

Running 2:05:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running 15:56 [5] 3.9 km (4:05 / km) +165m 3:22 / km
ahr:177 max:186 shoes: Asics GT 2120 T (nov 08)

YYYYYYYYYYEEEEEEEEEEEEEEEEsss. Felt good but i can probably beat this cause i got a cramp at one point and my stomach wasnt feeling all that great, plus it was really cold and windy on the hill. Happy that my lap times were consistent though. Broke 16 min! New PB!

Laps (6):
234
239
239
242
244
238

1st year:14:50 (5laps)
2nd year:14:10 (5laps)
3rd year: Start of fall:16:25, 13:45 (first 5 laps)
end of fall:15:56, 13:18 ( first 5 laps)

C • Ski training 3

Sunday Nov 16, 2008 #

Running 45:00 [1]
shoes: Asics GT 2120 T (nov 08)

Strength 45:00 [3]
shoes: Asics GT 2120 T (nov 08)

Saturday Nov 15, 2008 #

Roller skiing 2:10:00 [2]

So for the past few years all the Carleton roller ski trainings have been the same, and while they are good practices, they get very boring. Today we did something totally different! Did head to head sprints against 2 other people, instead of sprints as a big group. Then instead of doing intervals uphill as a whole team, we did a twisty uphill/downhill 2.5min loop going against 3 other guys. Was very fun, although it's too bad it was raining the whole time.

C • Roller ski 2

Friday Nov 14, 2008 #

Running 45:00 [2]
shoes: Asics GT 2120 T (nov 08)

another uneventful run. But it turns out im getting my wisom teeth out in february so that will be fun.

Thursday Nov 13, 2008 #

Running 45:00 [2]
shoes: Asics GT 2120 T (nov 08)

sprints/plyo, soooooo tough getting out of bed this morning

Wednesday Nov 12, 2008 #

Running 40:00 [2]
shoes: Asics GT 2120 T (nov 08)

Tuesday Nov 11, 2008 #

Running 2:15:00 [2]
shoes: Asics GT 2120 T (nov 08)

Felt pretty much, OK.

Sunday Nov 9, 2008 #

Event: Salomon Raid the Hammer 25K Adventure Run

Orienteering race 3:40:00 [3] 26.5 km (8:18 / km) +1200m 6:46 / km
shoes: Asics GT 2120 T (nov 08)

We had a good race with only a few small bobbles. For the first 3/4 of the race my legs were fine but on the last two loops my legs (quads/ hamstrings?, not calves...) were absolutely dead. It was such a struggle, I was just lagging behind trying to get one leg in front of the other. It took me at least an hour to recover enough to walk after the race :)

C • congrats 4

Friday Nov 7, 2008 #

Running 50:00 [2]
shoes: Asics GT 2120 T (nov 08)

did some sprints, and some bits of faster running. Was a really nice night, but some sketchy people out and about...

Thursday Nov 6, 2008 #

Running 50:00 [2]
shoes: Asics GT 2120 T (nov 08)

very foggy!! Did sprints and plyometrics. Tried out new shoes, same shoe as i've had the past 3 years but the trail version. Basically the same thing but with a bit more tread.

Wednesday Nov 5, 2008 #

Running 45:00 [1]
shoes: Asics GT 2120 (apr08)

easy morning run, really nice weather...

Tuesday Nov 4, 2008 #

Running 2:20:00 [2]
shoes: Asics GT 2120 (apr08)

got another free massage this morning which was good but painful.

Sunday Nov 2, 2008 #

Running 45:00 [1]
shoes: Asics GT 2120 (apr08)

running to Carleton and back for strength. legs were sore this morning so i kept putting this off, but i finally did it and im glad i did.

Strength 50:00 [3]
shoes: Asics GT 2120 (apr08)

Saturday Nov 1, 2008 #

Event: OOC Lac Beauchamp night-O

Running 2:00:00 [3]
shoes: Asics GT 2120 (apr08)

Pretty much the best ski training day ever. Weather was perfect with some snow on the ground, so didnt have to roller ski. Instead we did repeats up the cbc road at fortune. Did really well and was battling it out with kyle. Every repeat it would end up as a sprint finish between me and him on the last really steep incline. Also I was ahead of Nic on all of them wich is quite a feat but maybe he was sick or is just not good on the steeps. Took the long way back to p10 with the other guys, up ridge and down the parkway.

Orienteering race 50:00 [3]

2nd ever night-o i think. Wasnt very aggresive at the start but by the end i was running well. Made some big dumb mistakes. Was very fun, really want to do night o on this map again.

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