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Training Log Archive: R Anderson

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Running17 13:30:03 22.71 36.54 20
  Orienteering5 5:07:43 8.43 13.56
  Strength3 1:45:00
  Cycling1 30:00
  Total20 20:52:46 31.13 50.1 20

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Thursday Apr 30, 2009 #

Running 36:00 [1]
shoes: Asics GT 2120 T (nov 08)

With Rob along the river paths.

Running intervals 24:00 [4]
shoes: Asics GT 2120 T (nov 08)

5x 2min, 3min rest. Started along the bottom path and then up and around to the lookout. Steady climb the whole way. Rob was my pacebunny and would do the first 30s hard and then stop. My goal was to stay with him and then keep going to the top.

http://www.gmap-pedometer.com/?r=2779454

Running 2:00 [4] 0.55 km (3:40 / km) +20m 3:06 / km

To see my pace...

Wednesday Apr 29, 2009 #

Running 40:00 [1]
shoes: Asics GT 2120 T (nov 08)

Ran to Carleton to use the gym, but it was closed. So ran home and did some core stuff for a bit until i got bored.

Strength 15:00 [3]
shoes: Asics GT 2120 T (nov 08)

Tuesday Apr 28, 2009 #

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

Running (sprints) 5:00 [3]
shoes: Asics GT 2120 T (nov 08)

Running intervals 12:27 [5]
shoes: Asics GT 2120 T (nov 08)

Felt pretty strong today.

Laps:
227
233
230
229
228

Fairly consistent laps, ended up 3secs under my goal time.

Monday Apr 27, 2009 #

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

Short recovery run. Hamstrings are tight. I'm not used to this heat, 28C!!

Sunday Apr 26, 2009 #

Running warm up/down 20:00 [1]
shoes: Asics GT 2120 T (nov 08)

To/From Hog's Back.

Orienteering (3 sprints) 36:00 [5]
shoes: Asics GT 2120 T (nov 08)

A few Nakkerok guys there. I knew I had to run really hard in order to beat them on the fast and easy courses. I got beat on two of three, was getting bad stomach cramps on the last one and was down about 50s, but I think i was ahead of them overall due to consistency. Very fun, and i think the skiers really enjoyed being competitive, instead of getting lost in the woods.

Running 10:00 [1]
shoes: Asics GT 2120 T (nov 08)

Jogging in between.

Saturday Apr 25, 2009 #

Running 1:30:00 [1] 18.0 km (5:00 / km)
shoes: Asics GT 2120 T (nov 08)

Felt horrible like yesterday, very sluggish. It was such a struggle to keep running and not stop and walk, which is normally never a problem. Saw some huge fish in the canal though.

Friday Apr 24, 2009 #

Running 40:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (sprints) 10:00 [3]
shoes: Asics GT 2120 T (nov 08)

Running 8:00 [3]
shoes: Asics GT 2120 T (nov 08)

Felt like crap. Extremely sluggish and slow. Stopped after 3 laps.

Thursday Apr 23, 2009 #

Note

Done exams! Now I can actually train...

Sunday Apr 19, 2009 #

Orienteering 1:07:00 [2]
shoes: NB MT 840 (sep 08)

Not a good race. Made some big mistakes, and was really slow through the sapplings...

Running warm up/down 10:00 [1]
shoes: NB MT 840 (sep 08)

Saturday Apr 18, 2009 #

Running 48:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (sprints) 10:00 [3]
shoes: Asics GT 2120 T (nov 08)

Running 12:42 [5]
shoes: Asics GT 2120 T (nov 08)

229
231
232
235
235

12s over my goal time.

Thursday Apr 16, 2009 #

Running warm up/down 26:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running intervals 13:00 [4]
shoes: Asics GT 2120 T (nov 08)

Was going to do the continuous hill loops, but my route was blocked by a whole bunch of soccer players and boot camp women. So did 3 1:30 repeats up the hill.

Wednesday Apr 15, 2009 #

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

Tuesday Apr 14, 2009 #

Cycling 30:00 [1]

Was too busy having nervous breakdowns all day at school to get a training in.

Sunday Apr 12, 2009 #

Orienteering (sprint 1 (W2)) 20:00 [4] 3.14 km (6:22 / km)
shoes: Asics GT 2120 T (nov 08)

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QuickPost

Took it a bit easy on this first one. Felt like my nav was rusty. Made small mistakes on 2 7 10. Was fun battling it out through the woods with Jeff from 6 to 12.

Orienteering (Sprint 2 (N)) 27:03 [4] 3.87 km (6:59 / km)
shoes: Asics GT 2120 T (nov 08)

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QuickPost



Not really any mistakes on this one except going to the finish. Felt the most tired on this one.

Orienteering (Sprint 3 (W)) 16:40 [5] 2.92 km (5:42 / km)
shoes: Asics GT 2120 T (nov 08)

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QuickPost

Did the best physically and mentally on this one. Lost 30s though waiting to j-walk across a street while an RCMP watched me.

Orienteering (Sprint 4 (E)) 21:00 [5] 3.63 km (5:47 / km)
shoes: Asics GT 2120 T (nov 08)

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QuickPost

Easiest course, but I was really tired for it. Actually made a mistake to 2 where i lost track of where i was on the streets and i ended up turning left way too early.

Running warm up/down 10:00 [1]
shoes: Asics GT 2120 T (nov 08)

Not much of a warmup or cool down :S

3 intensity sessions in 3 days! Rest for sure tomorrow...

Saturday Apr 11, 2009 #

Running warm up/down 35:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering 1:00:00 [3]
shoes: NB MT 840 (sep 08)

O-training at Jeff's house on his backyard sportsplex map. Only the trails were icy in parts.

Friday Apr 10, 2009 #

Running warm up/down 40:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (sprints) 6:00 [5]
shoes: Asics GT 2120 T (nov 08)

Running 12:54 [3]
shoes: Asics GT 2120 T (nov 08)

Again, didnt feel all that great today. Was having breathing troubles during the whole run and stomach cramps by the end.

232
237
239
234
232

I should be able to get closer to 230 on a better day.

Tuesday Apr 7, 2009 #

Note

Very busy the past few days writing up formal labs and studying for exams. Felt very run down yesterday, but better today. Will go for a short run later.

Sunday Apr 5, 2009 #

Running warm up/down 30:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (sprints) 10:00 [3]
shoes: Asics GT 2120 T (nov 08)

Running intervals 8:00 [4]
shoes: Asics GT 2120 T (nov 08)

225
235
240

Went too hard on the first one, and then died and my stomach started to hurt, so i just stopped. Also just generally felt tired, probably from yesterday.

Saturday Apr 4, 2009 #

Running 1:27:00 [1] 18.0 km (4:50 / km)
shoes: Asics GT 2120 T (nov 08)

Happy i went for this long considering it was dark, the weather was really shitty, and i was hungry and tired.

http://www.gmap-pedometer.com/?r=2697730

Friday Apr 3, 2009 #

Strength (Rock Climbing) 30:00 [1]

Thursday Apr 2, 2009 #

Running warm up/down 20:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running 22:00 [3]
shoes: Asics GT 2120 T (nov 08)

4x4min, 2min rest

Wednesday Apr 1, 2009 #

Running 22:00 [1]
shoes: Asics GT 2120 T (nov 08)

Short warm up, kinda wanted to go longer. Was gonna add on another 10min or so after strength, but ran out fo time.

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

With Colin.

Time includes rest between exercises.

Did 20min of core.

Then 40min of stair jumps, medicine ball stuff, chinups, dips, squats, bench press, and free weights.

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