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Training Log Archive: R Anderson

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Running19 19:54:30 19.26 31.0 19
  Orienteering9 16:34:29 37.47 60.3 1140
  Roller skiing2 3:30:00
  Cycling3 2:05:00
  Total23 42:03:59 56.73 91.3 1159

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Wednesday Sep 30, 2009 #

Running 1:05:00 [1] 13.0 km (5:00 / km)
shoes: Asics GT 2140 (May 09)

COLD...

Tuesday Sep 29, 2009 #

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

Rainy. fun practice.

Sunday Sep 27, 2009 #

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

Long warm up and cool down.

Running race 17:30 [5] 5.0 km (3:30 / km) +19m 3:26 / km
shoes: Adizero Mana (Sept 09)

303
325
328
250
444

The kilometer markers were definelty a bit messed :P The last kilometer was insanely long, and the first felt like it was way too soon. A fair bit of climb as well, most of it in the last kilometer.

Soo happy with my time! Beat my pb from the spring by over a minute (1846)! First time racing in flats, and it felt really fast. Ran the last half all by myself after every guy in the lead pack that I was hanging onto turned off to do the extra loop for the 10k. The marshalls were kinda annoying. They were always in the way on the corners, and on one corner they told me to go "straight through" rather than right. I lost maybe 10s there. Tried to sprint at the end to get under 17:30, but I think i was more like 17:32. I'm gonna say I got 17:30 though with the time lost at the one corner.:P Next time under 17??!! :)

Saturday Sep 26, 2009 #

Roller skiing 2:00:00 [1]

Took it easy today. Did a lot of legs only and double-poling/strength.

Friday Sep 25, 2009 #

Running 55:00 [1]
shoes: Asics GT 2140 (September 09)

Had to break in the new shoes cause my other pair was still wet and smelly :S

South loop at a comfortable pace. Cool weather but nice. Definetly feels like fall now, i'm starting to smell that distinct fall smell...

Thursday Sep 24, 2009 #

Running 1:30:00 [2]
shoes: Asics GT 2140 (May 09)

Wednesday Sep 23, 2009 #

Running 1:00:00 [1] 13.0 km (4:37 / km)
shoes: Asics GT 2140 (May 09)

Running 5:00 [1]
shoes: Asics GT 2140 (May 09)

Tuesday Sep 22, 2009 #

Running 2:00:00 [2]
shoes: Asics GT 2140 (May 09)

Monday Sep 21, 2009 #

Note
(rest day)

Sunday Sep 20, 2009 #

Orienteering 2:57:00 [3] 19.1 km (9:16 / km) +535m 8:08 / km
shoes: VJ Ints (May 09)

Pretty good first half. Got bored after a while, and wasn't concentrating at all for what I think was the hardest part of the course; ctrls 11,12,13,14.

Large mistakes to 11 and 14. 14 was retarded, I really should have taken the trail, so that it wasn't such a bingo control. To 15 I got caught trying to cross a massive thorn patch. My hamstrings were cramping up like crazy from trying to lift my legs and I had to stop for a while. Once I got out of there I just hobbled to the finish avoiding all logs on the ground so as to not cramp up more.

Over 25min lost in the second half of the course :S

Saturday Sep 19, 2009 #

Running warm up/down 1:00:00 [1]
shoes: VJ Ints (May 09)

For both races.

Orienteering 14:10 [5] 2.6 km (5:27 / km) +60m 4:53 / km
shoes: VJ Ints (May 09)

Fairly clean race. Some hesitations and one bobble in the open areas. It came down to the running today. I felt slow and tired. Definetly not the same speed I had a few weeks ago. Had to deal with some stomach cramps as well.

Caught up to Andrew Childs at the spectator control and ran with him for the last loop, which helped keep my speed up for the last loop.

Orienteering 36:40 [4] 5.6 km (6:33 / km) +245m 5:22 / km
shoes: VJ Ints (May 09)

A good start to the race, was in the lead until 6. A lot of trail running though and I definetly started to fade in the last half. Caught up to and passed Clem to 11, but he managed to catch back up when I hesitated to 15. Made a really bad route choice to 16 (second last control), which resulted in me getting stuck in some really thick bushes, and going to a wrong control. Lost about 40s, and a podium finish due to this.

Thursday Sep 17, 2009 #

Running 2:00:00 [2]
shoes: Asics GT 2140 (May 09)

Felt tired and slow for most of the training. No energy and some restriction still in my chest. Boooo...

Wednesday Sep 16, 2009 #

Running (easy) 45:00 [1]
shoes: Asics GT 2140 (May 09)

Monday Sep 14, 2009 #

Note
(sick) (rest day)

Sunday Sep 13, 2009 #

Running warm up/down 10:00 [1]
shoes: VJ Ints (May 09)

Orienteering 1:09:59 [2] 7.4 km (9:27 / km) +300m 7:52 / km
shoes: VJ Ints (May 09)

Felt tired and run down again today, like the past few days.

Saturday Sep 12, 2009 #

Roller skiing 1:30:00 [2]

All over the place to begin with. First time on roller skis in 9 months.
Need to get slower wheels!

Running 30:00 [1]
shoes: Asics GT 2140 (May 09)

Easy trail running with poles after practice.

Thursday Sep 10, 2009 #

Running 2:00:00 [2]
shoes: Asics GT 2140 (May 09)

Did well in the intervals today. Arms tired after two loops though :P I guess thats what happens when you totally neglect strength for 4 months.

Great to be back with the team.

Wednesday Sep 9, 2009 #

Running long 1:05:00 [1]
shoes: Asics GT 2140 (May 09)

Cycling 25:00 [1]

Tuesday Sep 8, 2009 #

Running (Easy) 45:00 [1]
shoes: Asics GT 2140 (May 09)

Felt tired again today, but better after the run.

Monday Sep 7, 2009 #

Note
(rest day)

Sunday Sep 6, 2009 #

Orienteering (AM) 1:00:00 [2]
shoes: VJ Ints (May 09)

Constance Bay. Forgot my copy of the map, so we had to improvise with the one copy. Did some relocation stuff, and then alternating o-tervals, where one would set out the ribbon and the other would bring it back. Also did some light running in the woods and on trails.

Orienteering (PM) 1:00:00 [1]
shoes: VJ Ints (May 09)

Cite des jeunes, slooooow. Very tired, rest tomorrow.

Saturday Sep 5, 2009 #

Running warm up/down (AM) 30:00 [1]
shoes: Asics GT 2140 (May 09)

To/From Carleton.

Orienteering (AM) 55:00 [3]
shoes: Asics GT 2140 (May 09)

Sprints at Carleton with Linus and Jeff. Took it quite easy for some of it. Did chasing starts, based on previous times.

Lots of stares and cheering from the hundreds of frosh on campus.

Picked up some more free Red Bulls!

Orienteering (PM) 35:00 [2]
shoes: VJ Ints (May 09)

First contours only exercise.

Orienteering (PM) 40:00 [2]
shoes: VJ Ints (May 09)

Part of second contours only exercise, and setting up some night controls.

Orienteering (PM) 1:00:00 [3]
shoes: VJ Ints (May 09)

Night Relay. Really fun! Was paired with Jeff, and we finished a few minutes behind Linus and Lee. We each did two of four loops (ones that we had not set up).

Found it hard to maintain a high speed at night through the woods and even on trails. Need a more powerful lamp :P

Friday Sep 4, 2009 #

Orienteering (AM) 50:00 [1]
shoes: VJ Ints (May 09)

Kanata Lakes, easy between sections.

Orienteering (AM) 50:00 [4]
shoes: VJ Ints (May 09)

Fast sections with Linus, Jeff and Eric. Didnt feel in-touch with the map, and felt slow through the woods.

Running warm up/down (PM) 15:00 [1]
shoes: VJ Ints (May 09)

Before/After Goat

Orienteering (PM) 40:40 [4] 7.0 km (5:49 / km)
shoes: VJ Ints (May 09)

Mini-goat (Skip one control), with Eric, Lee and Linus. Felt really fast and smooth, which was probably helped by the Red Bull!

Thursday Sep 3, 2009 #

Orienteering (AM) 1:50:00 [2] 12.0 km (9:10 / km)
shoes: VJ Ints (May 09)

Helping Rorry by testing out parts of the M21 long course for the A-meet at Lac Phillipe.

Orienteering (PM) 1:08:00 [2] 6.6 km (10:18 / km)
shoes: VJ Ints (May 09)

Testing out another long leg, and doing a bunch more plotted controls.

Note

Really going to be a job describing all my trainings and races over the past two weeks...

Wednesday Sep 2, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Last day of work, WHOO!

Running warm up/down 35:00 [1]
shoes: Asics GT 2140 (May 09)

Carleton U, w/ Linus

Orienteering (PM) 30:00 [3]
shoes: Asics GT 2140 (May 09)

Sprints at Carleton. Figured out where all the new construction is, which will need to be added to the map.

Tuesday Sep 1, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 27:00 [1]
shoes: Asics GT 2140 (May 09)

Orienteering 38:00 [4]
shoes: Asics GT 2140 (May 09)

Ottawa U sprints with Linus. He beat me by 5-10s on each one (3).

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