Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Apr 30, 2010:

activity	#	time	miles	km	+m
Running	25	20:22:27	1.49	2.4	120
Orienteering	10	9:00:03	9.13	14.7		17 /	22c	77%
Cycling	2	2:45:00
Strength	3	1:15:00
Total	38	33:22:30	10.63	17.1	120	17 /	22c	77%

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Thursday Apr 29, 2010 #

1 PM

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

2 PM

Running 20:00 [4]
shoes: Asics GT 2140 (September 09)

4x2min hill. Felt very tired so decided to take it a bit easy and only do 4. Definitely rest tomorrow.

1:56
1:54
1:50
1:50

Wednesday Apr 28, 2010 #

12 PM

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

40min + 20min Plyo.

5 PM

Cycling 1:00:00 [1]
shoes: Shimano R086

Tuesday Apr 27, 2010 #

6 PM

Running 20:00 [1]
shoes: VJ Ints (May 09)

7 PM

Orienteering 50:00 [3]
shoes: VJ Ints (May 09)

session at cite des jeunes. Felt good, only really one mistake in a questionable area. Much faster than sunday.

Monday Apr 26, 2010 #

3 PM

Cycling 1:45:00 [1]
shoes: Shimano R086

Easy cruise on the newly tuned bike. Very nice day, although quite windy.

Sunday Apr 25, 2010 #

Orienteering 1:07:03 [3] *** 7.2 km (9:19 / km)
spiked:17/22c shoes: VJ Ints (May 09)

Absolutley fried. So tired from yesterday/this week. Hard to maintain even a jog in the forest, and had to walk on a lot of uphills.

Made ~1min mistakes on 10 and 19, and a couple smaller mistakes.

Great course! Thanks to Eric et al. for a high quality event.

C • fun looking course 2

10 AM

Running warm up/down 25:00 [1]
shoes: VJ Ints (May 09)

Long Advanced - Splits

Saturday Apr 24, 2010 #

9 AM

Orienteering 45:00 [1]
shoes: VJ Ints (May 09)

loops 1,2 and 3.

C • Wuoc 3

11 AM

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

Line-O, leapfrogging with Jeff.

2 PM

Orienteering 45:00 [3]
shoes: VJ Ints (May 09)

Relay session + control pickup.

Loop A: One mistake on number 2 where I drifted way to the left to one of the B controls.

Loop C: Overran 1, and too far to the left on 6. Turns out I misspunched 4, by punching the control about 20m to the south on the knoll. Stupid of me, but controls were too close imo.

Loops B: A bit of drifting, but nothing much. Very tired by the end of this one.

Friday Apr 23, 2010 #

2 PM

Running 1:20:00 [2]
shoes: Asics GT 2140 (September 09)

Putting up and taking down controls for a corporate event at Vincent Massey.

Thursday Apr 22, 2010 #

5 PM

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

Wednesday Apr 21, 2010 #

5 PM

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

Running 9:15 [5] 2.4 km (3:51 / km) +120m 3:05 / km
shoes: Asics GT 2140 (September 09)

Felt like I had an extra gear tonight, great feeling! Went too hard on the first lap though, and kinda died on the last two.

214
215
222
224

NEW PB.

Tuesday Apr 20, 2010 #

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

40min + 20min plyo

Monday Apr 19, 2010 #

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

felt really tired and slow again. Really nice day, ran around the arboretum.

Sunday Apr 18, 2010 #

10 AM

Orienteering 50:00 [5] 7.5 km (6:40 / km)
shoes: VJ Ints (May 09)

No big mistakes, one 1min miss on 10 which was dumb. Maybe 2min overall.

Was pretty smooth and ran hard. Stomach cramps though, and felt sluggish. I guess I'm still getting used to this woods running business.

A lot of fun, great course, and a good confidence booster.

C • great race! 4

Running 15:00 [1]
shoes: VJ Ints (May 09)

3 PM

Strength 30:00 [2]

Long Advanced - Splits

Friday Apr 16, 2010 #

1 PM

Running 45:00 [2]
shoes: Asics GT 2140 (September 09)

short hilly run in the rain. Very fun.

Exam this morning and another tomorrow, so training has taken a bit of a hit. Last exam on Wednesday, but should be able to train through it if I get my act together.

Wednesday Apr 14, 2010 #

5 PM

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (September 09)

Orienteering 25:00 [3]
shoes: Asics GT 2140 (September 09)

A short sprint course at Carleton with Colin and Matthias.

Tuesday Apr 13, 2010 #

6 PM

Running warm up/down 35:00 [1]
shoes: VJ Ints (May 09)

7 PM

Orienteering 45:00 [2]
shoes: VJ Ints (May 09)

started slow, and gradually built up some speed. Lots of stupid small mistakes.gaaaaarrrr!

Monday Apr 12, 2010 #

11 AM

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

Sunday Apr 11, 2010 #

1 PM

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

Awesome day out in the woods with Lee, Colin, Logan, Kyle, and Kyla. Some standing around explaining things to the new guys and also during a short relay we did. Actually out for closer to 3 hours. Logan's running was really impressive considering how many times hes done O, although he is from the Yukon...

C • lots of O! 1

8 PM

Strength 30:00 [3]

Saturday Apr 10, 2010 #

1 PM

Running 48:00 [1]
shoes: NB MT 840 (sep 08)

2 PM

Orienteering 33:00 [3] ***
shoes: NB MT 840 (sep 08)

Man, I am in no shape for off-trail running. Soo rusty.

C • Welcome back to Orienteering 2

6 PM

Strength 15:00 [3]

Friday Apr 9, 2010 #

2 PM

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

Thursday Apr 8, 2010 #

2 PM

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

One of those days where you do nothing for most of it and you think you'd enjoy it, but you end up feeling like crap. My throat is still a bit wacky though, and I'm feeling pretty tired. Procrastinated training for so long, but I got to play some CF for the first time in a while so that was good.

Ended up just going to the 'mountain' and doing my new loop for an hour. Got pretty boring, but my legs are dead right now, so I think it was a good training.

Wednesday Apr 7, 2010 #

5 PM

Running 1:30:00 [3]
shoes: Asics GT 2140 (September 09)

+ sprints + 4x 2min on the "2min hill", which is now less than 2min.

Didnt want to do anything too hefty tonight, so just did a short session. Just finished the hardest school stretch ever and i'm quite tired.

Anyways times were good, gonna keep track of them this year.

1:47
1:47
1:46
1:48

Tuesday Apr 6, 2010 #

6 PM

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

40min run, 20min plyo

Monday Apr 5, 2010 #

5 PM

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

short run to try and boost the immune system. Not feeling too good yesterday with a sore throat, most definitely from a lack of sleep. Very nice evening.

Saturday Apr 3, 2010 #

6 PM

Running 1:10:00 [1]
shoes: Asics GT 2140 (September 09)

7 PM

Running 15:12 [3]
shoes: Asics GT 2140 (September 09)

6xhill loop. Started slowish, then sped up by the end.

Friday Apr 2, 2010 #

6 PM

Running 45:00 [2]
shoes: Asics GT 2140 (September 09)

The worst of school is over with now.

Got out just in time to enjoy the sun and nice temps. First run in shorts.

Thursday Apr 1, 2010 #

8 AM

Running 35:00 [1]
shoes: Asics GT 2140 (September 09)

Had very little time to train today, so decided to make the most of it. Ran over to the hill and continuously did a hill loop Ive recently invented. Quite fun actually, did 4 or 5 at a very easy pace.

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