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Training Log Archive: R Anderson

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Running33 21:25:00
  Orienteering16 10:07:00 3.54 5.773c
  Cycling9 8:20:00
  Water Running3 3:00:00
  Strength5 1:15:00
  Total65 44:07:00 3.54 5.773c

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Wednesday Jun 30, 2010 #

11 AM

Water Running 1:00:00 [1]

Lots of stretching afterwards.

Tuesday Jun 29, 2010 #

Note

Oman, I love Carleton...

Stopped into athletics to look into sports medicine/physio it looked busy though so I headed over to the varsity athletic therapy. Even though i'm technically not on the team anymore the guy was willing to take a look. Spent at least an hour giving me ultrasound and massage and giving me exercises to do.

I know whats wrong with my knee, and I know how I got it, and I wear orthotics and always wear structured shoes. All I really wanted was an assessment of the severity and of the tightness of my quads/gluts, and additional exercises, and he was able to do this. Very appreciative!

Going to go in next week to check back in on things. :)
9 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

FML, knee is effed.
7 PM

Orienteering 1:02:00 [3]
shoes: NB MT 840 (sep 08)

Probably shouldnt have done this, but I needed a 4th race to hopefully win the series! :P

Another frustrating race. Kinda hobbled around at 3/4 speed, but also made lots of small mistakes and lost maybe 5min between looking for a control that wasnt there, and getting stuck up to my neck in a really stinky swamp. :S

I managed to get all of my ctrls, but was 2min late. This was enough though to win the race and the whole series. :):)

Monday Jun 28, 2010 #

6 PM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

9 PM

Strength 15:00 [3]

Sunday Jun 27, 2010 #

1 PM

Water Running 38:00 [1]

Water Running 22:00 [2]

6 PM

Cycling 50:00 [1]
shoes: Shimano R086

Saturday Jun 26, 2010 #

1 PM

Water Running warm up/down 38:00 [1]

Water Running 22:00 [2]

Decided to take a break from running this weekend. Left knee is not getting better, and consistently starts getting sore 30min in to a run. Hopefully this rest will be enough to get things back on track. The rest of my body will probably benefit from this as well.

Signed up for the 5k on Canada day, so hope to be good for that.

Oh and water running is quite depressing... Im not sure of the benefits, all I know is my legs feel like jelly afterwards.

4 PM

Strength 15:00 [3]

5 PM

Cycling 50:00 [1]
shoes: Shimano R086

Friday Jun 25, 2010 #

9 AM

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

6 PM

Running 50:00 [1]
shoes: Asics GT 2140 (May 10)

Thursday Jun 24, 2010 #

9 AM

Running 40:00 [1]
shoes: Asics GT 2140 (May 10)

Long stretch after this. IT band has been very sore the past few days. Stupid o-shoes...
8 PM

Running warm up/down 35:00 [1]
shoes: Asics GT 2140 (May 10)

Running 20:00 [3]
shoes: Asics GT 2140 (May 10)

Wednesday Jun 23, 2010 #

9 AM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 50:00 [1]
shoes: Asics GT 2140 (May 10)

Tuesday Jun 22, 2010 #

8 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

bonked this morning..
6 PM

Orienteering 46:00 [4]
shoes: VJ Ints (May 09)

Frustrating race. Spent a few minutes searching for #7 and where it could be misplaced to. Decided to leave it and went and did some other controls. Conviced myself to go back after #5 to try and find it. I knew some people would stumble across i by luck, and I didnt want to finish 20min early and not have all the controls. Attacked it two more times, and finally gave up, but on my way out to the traIl i saw it. Probably lost 10min in total from this.

Other than 7, I am satisfied with the race. A few small mistakes from not reading the map well enough, but I was running really well, and I thought my speed through the woods was good. A lot of fun running in the rain!!
7 PM

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

Monday Jun 21, 2010 #

5 PM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

Sunday Jun 20, 2010 #

4 PM

Orienteering 1:45:00 [2]
25c shoes: VJ Ints (May 09)

At Kanata Lakes with Jeff. Felt very smooth and in control technically which was really nice. Only a real problem on one control.

Shoes getting really sloppy, so hopefully my new ones come soon. IT band sore now.

Saturday Jun 19, 2010 #

1 PM

Running warm up/down 45:00 [1]
shoes: Asics GT 2140 (May 10)

Running 28:00 [3]
shoes: Asics GT 2140 (May 10)

5x1k in the arboretum. Plan was consistent 330s but was a bit under on each, mainly because i really didnt want to go over. Felt very relaxed and didnt need to push it too hard.

Started to pour down when I started, and continued for the rest of the run. Was really fun!

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326
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326

Friday Jun 18, 2010 #

8 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

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

Thursday Jun 17, 2010 #

9 AM

Running 40:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 10)

Running 15:00 [4]
shoes: Asics GT 2140 (May 10)

3x2min hill. Ideally I would have done 5 tonight but my stomach exploded at the end of the third, and was already late for a meeting. :S

Wednesday Jun 16, 2010 #

8 AM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

Cycling 50:00 [1]

9 PM

Strength 15:00 [1]

Tuesday Jun 15, 2010 #

8 AM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

Running 15:00 [1]
shoes: NB MT 840 (sep 08)

7 PM

Orienteering 52:00 [5]
shoes: NB MT 840 (sep 08)

Monday Jun 14, 2010 #

5 PM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

Sunday Jun 13, 2010 #

3 PM

Orienteering 25:00 [1]
shoes: VJ Ints (May 09)

Missed the meet today, so went to Beauchamp to do a technical training.


Started with a short 2.5km corridor. Only went off line on one occasion...
4 PM

Orienteering 48:00 [2] 5.7 km (8:25 / km)
48c shoes: VJ Ints (May 09)

Didn't want to do an intense session, so I set a crazy 5.7km 48 control course. Kept good flow, no real mistakes, just some hesitation or stopping a bit short.

Having so many controls allowed me to run slower but still have a technical challenge. Lots of direction changes so I got to work on compass use, especially when exiting controls.

Saturday Jun 12, 2010 #

11 AM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

12 PM

Running 22:00 [4]
shoes: Asics GT 2140 (May 10)

4x 1k, 2min rest. Felt tired, but OK. Pushing too hard then I should have been maybe.

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5 PM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

Easy recovery run. Felt great this afternoon!

Friday Jun 11, 2010 #

6 PM

Cycling 1:20:00 [1]
shoes: Shimano R086

10 PM

Strength 15:00 [1]

Thursday Jun 10, 2010 #

9 AM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 10)

Running 20:00 [4]
shoes: Asics GT 2140 (May 10)

4x2min hill

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152
151
145

Not going to run tomorrow. Very tired and left knee is sore.

Wednesday Jun 9, 2010 #

9 AM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 50:00 [1]
shoes: Asics GT 2140 (May 10)

+plyo
9 PM

Strength 15:00 [1]

Tuesday Jun 8, 2010 #

Note

Haven't had much time to comment on the training camp in Toronto, will get around to it soon.

In summary though it was a great weekend! Never done a sprint training camp before and the variety of new and different exercises was a lot fun. Great to run on a map in Sunneybrook park, and all the other parks Toronto has to offer.

The highlight of the weekend for me though was taking the subway right through the heart of the city and ending up on the amazing Islands map.

Definitely motivates me to organize our own training camp, and hopefully see a semi regular schedule of camps in Ontario.

Thanks a lot Igor!!!
7 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

Running warm up/down 15:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering 42:00 [5]
shoes: NB MT 840 (sep 08)

2nd summer solstice meet of the year, my first. Don't think I've run harder in a summer solstice before. Was pushed by Jeff, Stefan and Patrick. Got behind by accidently going to 12 (taken out of course prior to start) (Deja vu from Toronto sprint), but managed to reel them in by the end. Very fun race!

Monday Jun 7, 2010 #

5 PM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

Sunday Jun 6, 2010 #

Running 15:00 [1]
shoes: NB MT 840 (sep 08)

For all three...
11 AM

Orienteering (Sprint 1) 16:00 [3]
shoes: NB MT 840 (sep 08)

12 PM

Orienteering (Sprint 2) 13:00 [5]
shoes: NB MT 840 (sep 08)

2 PM

Orienteering 30:00 [1]
shoes: NB MT 840 (sep 08)

Saturday Jun 5, 2010 #

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

Total for all trainings.
10 AM

Orienteering (Doughnut) 25:00 [2]
shoes: NB MT 840 (sep 08)

12 PM

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

2 PM

Orienteering (Trail-O) 35:00 [1]
shoes: VJ Ints (May 09)

4 PM

Orienteering (sprint) 23:00 [4]
shoes: VJ Ints (May 09)

Friday Jun 4, 2010 #

6 PM

Orienteering (Intervals) 35:00 [3]
shoes: NB MT 840 (sep 08)

7 PM

Orienteering (Corridor) 30:00 [3]
shoes: NB MT 840 (sep 08)

Thursday Jun 3, 2010 #

8 AM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 55:00 [1]
shoes: Asics GT 2140 (May 10)

tired, heavy legs...

Wednesday Jun 2, 2010 #

8 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

5 PM

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

6 PM

Running 20:00 [4]
shoes: Asics GT 2140 (May 10)

4x 2min hill. Raining, fun.

Tuesday Jun 1, 2010 #

8 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

5 PM

Note

Really tired, and no energy all day. Decided to miss the meet. Dissapointed but I think it was the right decision. Don't think I rested enough after Saturday.

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