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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Running25 26:04:40 148.0 238.19 884
  Orienteering3 8:13:00 36.29(13:35) 58.4(8:27) 1208
  Strength8 5:40:00
  Skiing1 2:00:00 11.4(10:32) 18.34(6:33)
  Total35 41:57:40 195.69 314.93 2092

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Tuesday Nov 30, 2010 #

8 AM

Running 1:15:00 [1] 13.0 km (5:46 / km)
shoes: Mizuno Alchemy 9 (July 10)

Strength 1:00:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

Did some yoga too, fun.

Monday Nov 29, 2010 #

12 PM

Running 1:05:00 [1] 12.2 km (5:20 / km)
shoes: Mizuno Alchemy 9 (July 10)

Feeling like crap today, really tired. This was a real slog.

Sunday Nov 28, 2010 #

9 AM

Orienteering 1:30:00 [1] 12.2 km (7:23 / km) +523m 6:04 / km
shoes: Inov 8 oroc (july 10)

17 people came out for the second winter session that I set. Wasn't sure what the conditions were going to be like, but it turned out to be the perfect temperature, and the woods were really nice to run through with the snow on the ground.

Felt great, ended up doing some faster pace stuff, after I decided that I really needed to go back to the car to get the camera to catch the beautiful woods. Tried to sprint ahead of the lead pack at times to get pictures of the train, but I failed to get a really good shot, got a nice video though. Kudos to Alex for leading the group for most of the training, and for setting a really good pace.

Tried to get the map and route up on the new doma, but I can't get it to work. Won't upload directly from quickroute, and can't seem to upload it as a jpeg either. :S Flickr it is, for now.



Line-O 009
"The 'pit' stop"

Line-O 013
"Francis' questionable technique :P"

Line-O 014
"Look what we found!?"

Line-O 016
"more nice woods..."

Line-O 019
"The lead pack."

Line-O 020


Saturday Nov 27, 2010 #

8 AM

Skiing (classic) 2:00:00 [1] 18.34 km (6:33 / km)

First ski of the year. Quite slow and asphalty, but it was better than I expected.

Friday Nov 26, 2010 #

5 PM

Running 50:00 [1] 9.0 km (5:33 / km)
shoes: Inov 8 oroc (july 10)

Running 15:25 [4] 3.6 km (4:17 / km)
shoes: Inov 8 oroc (july 10)

6 continuous hill loops at mooneys. Cold, windy, dark, and footing was bad, so wasn't too concerned with times. Enjoyed it anyways, fun running in the snow.

Thursday Nov 25, 2010 #

8 PM

Running 40:00 [2] 8.95 km (4:28 / km)
shoes: Asics GT 2140 (May 10)

Really cold out again tonight so started off quite fast to get warm. Felt good though and just kept the legs ticking. Surprised that I was only at 16min at my usual 20min turnaround.

Wednesday Nov 24, 2010 #

6 PM

Running warm up/down 40:00 [1] 5.58 km (7:10 / km)
shoes: Asics GT 2140 (May 10)

Running 30:00 [4] 6.66 km (4:30 / km)
shoes: Asics GT 2140 (May 10)

1,2,3,2,1 leg session on a hilly street loop Francis set out, 2min rest. Was very cold out and my lungs were a bit wheezy at times, not yet used to the low temps. By the end of training I was really cold, needed some food in me...

Leg Time Dist Pace
-----------------------------------------------
1------2:32--------693m-------3:40/km
2------5:10--------1390m-----3:44/km
3------8:10--------2090m-----3:54/km
4------5:19--------1380m-----3:51/km
5------2:25--------687m-------3:31/km

Quite happy with these paces considering the large amount of climb. Finished with a nice sprint on the last one chasing down Alex which helped drop off a few seconds.

Tuesday Nov 23, 2010 #

8 AM

Running 55:00 [1] 9.81 km (5:36 / km)
shoes: Mizuno Alchemy 9 (July 10)

Strength 50:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

Monday Nov 22, 2010 #

12 PM

Running 30:00 [1] 5.91 km (5:05 / km)
shoes: Asics GT 2140 (May 10)

Running 20:00 [3] 4.8 km (4:10 / km)
shoes: Asics GT 2140 (May 10)

Tried something new today. Wanted to get a bit of tempo running in, so used the garmin to keep track of goal pace as I went.

15min WU

20min at ~4:15 pace

15min CD

Sunday Nov 21, 2010 #

9 AM

Running 1:40:00 [1] 15.58 km (6:25 / km)
shoes: Salomon Speed Cross 2 (Nov 10)

Sunday morning line-o. Quite cold out, but nice for running. The crispy ground is fun to run on...

Great route by Stefan, taking us through some really nice woods. The warm cranberry juice water stations were a very nice touch.

Saturday Nov 20, 2010 #

8 AM

Running 2:00:00 [1] 16.0 km (7:30 / km) +500m 6:29 / km
shoes: Salomon Speed Cross 2 (Nov 10)

Forgot my helmet this morning, and the roads were a bit icy, so didn't rollerski. Went for a run along the parkway instead, and loosely followed what the team was doing. Did some sprints and strength, and some random woods running where they looked nice and open.

A beautiful day out, wish I had my camera!

Friday Nov 19, 2010 #

12 PM

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics GT 2140 (May 10)

Run from EK's over to Carlington.

Not really motivated to my normal workouts so this was a nice change.

Running hills 30:27 [4] 5.93 km (5:08 / km) +370m 3:55 / km
shoes: Asics GT 2140 (May 10)

6 x Eric's continuous hill loop. A really fun loop on what could be called "Ottawa's Escarpment". I think it's bigger than that one that runs through Hamilton. ;)

Went up the main hill then over across and down the other side. Then back up along a switchback trail, across the baseball diamond fields and back down to the start. Alternated between two slight variations, the first going straight across the 'gully trail' and the second jumping over the baseball diamond fence.

Lap Time Dist (km) Climb (m)
----------------------------------------------
1-------4:47------0.96----------49 (gully)
2-------5:17------1.04----------58 (fence jump)
3-------5:01------0.97----------64
4-------5:09------1.01----------70
5-------4:57------0.96----------63
6-------5:15------0.99----------66

A bit skeptical of the climb, although it was at least 50m each lap.

The fence jump variation was significantly slower. By the last lap it was pretty difficult to get over it quickly.

Thursday Nov 18, 2010 #

8 AM

Strength 30:00 [3]

6 PM

Running 51:00 [1] 10.1 km (5:03 / km)
shoes: Mizuno Alchemy 9 (July 10)

Really nice night. Quite cold and gusty, but I felt great, endorphins flowing.

Used the garmin again. Tried out quickroute...

QR_Nov18th_2010

Wednesday Nov 17, 2010 #

6 PM

Running warm up/down 34:00 [1] 5.17 km (6:35 / km)
shoes: Asics GT 2140 (May 10)

Ha! Take that Eric, 3 sig figs!

Tried out the new garmin 205 tonight. I'm overwhelmed with all the stuff it can do. :P

Running 45:38 [4] 7.0 km (6:31 / km)
shoes: Asics GT 2140 (May 10)

Times not very good tonight. Quite tired, and was windy.

5x 1200m with leg exercises in between.

Hey look guys I can make a table too!!!

LAP DIST (km) TIME
------------------------------------
1 1.23 4:33
2 1.21 4:28
3 1.21 4:21
4 1.22 4:21
5 1.22 4:19

Tuesday Nov 16, 2010 #

7 AM

Strength 50:00 [3]
shoes: Asics GT 2140 (May 10)

8 AM

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

Sunday Nov 14, 2010 #

9 AM

Orienteering 3:48:00 [3] 30.0 km (7:36 / km)
shoes: Salomon Speed Cross 2 (Nov 10)

Best raid so far, although another second place!

Started off really well, getting out in first palce after the matrix. Made a big mistake on the first control of the bullseye section though which allowed team 'sweet as' to catch up. Stayed on their backs throughout the rest of the section, with Eric navigating from the back with our only map. Jostled back and forth with them through the 'half-pipe', was nice to have another team with us through there to keep the speed up. Got ahead of them to map 3b, as it seemed they were fading a bit. Clean on controls 8-13, and we got into the feed station in first place. A bit shaky in the matrix , making mistakes on D and E. Started to tucker out on the long mud run out to map 4, and we realized the foreigners were right on our tail. They passed us going to control 16 but we were able to keep them close until 20, where they devloped a lead on the long trail run back. Completely forgot about having to back to control 14 on the way back (21) and lost a few more minutes there to the foreigners. Finished just under 5min back in the end, over a 30km course.

Really pleased with the race. Didn't really think we had the legs to win the race, so I was surprised at how close we came, and that we were in the lead for so long. Legs held up really well until control 21, where my inner things started cramping badly descending the big ravine. The downhill road run into the finish was quite tough. Tactically, and nutritionally we were smart I think, and never really stopped at the feed stations. We definitely could have been cleaner though.

It was awesome running with Eric and Jeff, we've run with each other so many times that it just felt like another day in the woods. We were able to call each other out on mistakes, and push through each others weaknesses. Jeff did amazing for his first raid, and was really agressive through the woods.

Thanks to Hans and Mike and the rest of GHO for a great race!

Saturday Nov 13, 2010 #

9 PM

Running 30:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

In Toronto. 20min jog + 10min stretching.

A really nice night!

Friday Nov 12, 2010 #

12 PM

Running 40:00 [1] 8.0 km (5:00 / km)
shoes: Asics GT 2140 (May 10)

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

Running 17:00 [4] 5.0 km (3:24 / km)
shoes: Asics GT 2140 (May 10)

5x 1km

Wasn't really paying attention on the first one.

3:28
3:24
3:21
3:24
3:24

Thursday Nov 11, 2010 #

8 AM

Strength 30:00 [2]

A little bit of morning core in the basement while watching some stand-up comedy on tv. Not a great idea, laughing fits and stregnth don't really go together.
6 PM

Running 35:00 [2] 6.0 km (5:50 / km)
shoes: Asics GT 2140 (May 10)

Brisk evening run.

Wednesday Nov 10, 2010 #

6 PM

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Mizuno Alchemy 9 (July 10)

Running 45:00 [3] 6.6 km (6:49 / km)
shoes: Mizuno Alchemy 9 (July 10)

Tuesday Nov 9, 2010 #

7 AM

Strength 1:00:00 [3]
shoes: Asics GT 2140 (May 10)

8 AM

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

Run with the group after strength around dow's lake. Small detours at various points to attempt to pull some parkour moves over obstacles. :P

Sunday Nov 7, 2010 #

9 AM

Orienteering 2:55:00 [1] 16.2 km (10:48 / km) +685m 8:55 / km
shoes: VJ Ints (Aug 10)

An awesome day with EK on the Rivière la Pêche map. Dug out two old copies of the COC '96, 12x16, 1:15000 map and drew up a long line-o. It turned out to be an epically long session on what is, in my opinion, one of the toughest maps in Canada. Total wilderness terrain for most of it, with only about 1km of trail running in all.

Legs super sore now, but will be more sore next weekend. ;)

Line-O 004

Can anyone tell where on the line this photo was taken?

Line-O 002

Saturday Nov 6, 2010 #

8 AM

Running 1:50:00 [2] 12.0 km (9:10 / km)
shoes: Mizuno Alchemy 9 (July 10)

Roads were icy this morning, so didn't rollerski. Went and did a running training on the CBC road at camp fortune. One of my favourite training sessions. Legs tired now. Tomorrow should be interesting...

A conservative 12km.

Friday Nov 5, 2010 #

8 AM

Running 1:05:00 [1] 8.0 km (8:08 / km)
shoes: Inov 8 X Talon (Aug 10)

Warm up, pre-running the course, and cool down.

A conservative estimate of distance.
9 AM

Running (Test Loop) 17:57 [4] 4.6 km (3:54 / km) +14m 3:51 / km
shoes: Inov 8 X Talon (Aug 10)

'Pinhey Forest Test Loop'

Went out with Eric to try a new test loop I set. Did two laps. Took it at tempo pace. The loop is 2.3km.

First loop: 9:04
Second loop: 8:53

A fun course. Has a really nice flow to it. Fairly flat, but a few small bumps, and mostly softish ground. Would be good to set a hilly test loop as well somewhere else. The hardest part of this course is definitely the section through the woods, my heart-rate really jumped.

Test loop

Will hopefully rerun the course in a few weeks. It would be good to have the rest of the gang out to do it next time.

Thursday Nov 4, 2010 #

9 AM

Strength 30:00 [3]

6 PM

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics GT 2140 (May 10)

Couldn't be bothered running longer after getting home late from a midterm. Studied for 3 days and still did really badly!

At least the weather was nice...

Wednesday Nov 3, 2010 #

6 PM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Mizuno Alchemy 9 (July 10)

Running intervals 20:13 [4] 6.0 km (3:22 / km)
shoes: Mizuno Alchemy 9 (July 10)

10x600m 2min rest.

Really fun session, short enough to have to keep the speed up the whole way, but long enough to settle in a groove.

Had some GI issues starting by no. 4, but otherwise I felt good. Was able to keep the times very consistent, and without having to check my watch while running. It turns out this watch i'm using (good watch is dead) only has 8 lap memory, but I have a good idea of times.

2:01
1:59
2:03
2:03
2:01
2:02
2:01 (These last 4 are correct)
2:00
2:03
2:00

Running 20:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Recovery time.

Tuesday Nov 2, 2010 #

8 AM

Running 1:00:00 [1] 10.7 km (5:36 / km)
shoes: Asics GT 2140 (May 10)

Down the canal where I ran into Lee, Nansen, and Kyle (coming from strength). Ran with them for a bit on the lower arboretum trails, then toodled around some more on my own before turning back.

Estimated distance: 11.5 km

Actual distance: 10.7


Route

Edit:

That took way too long. No wonder I never log distance.

The other reason is that by knowing how far I've gone all the time makes me start doing mental calculations when running, and sometimes makes me run harder than I want to be. Same thing when running on a track, I'm always calculating, I hate it!
10 AM

Strength 30:00 [3]

Alarm didn't go off again this morning, so I missed practice. Had to do strength in the basement.

Monday Nov 1, 2010 #

1 PM

Running 1:03:00 [1] 12.0 km (5:15 / km)
shoes: Asics GT 2140 (May 10)

Same route as last monday.

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