Training Log Archive: R AndersonIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)
Orienteering race 40:27 [4]
shoes: Inov 8 oroc (july 10)
Lost over 4min overall so not too pleased, but it seemed everyone messed up...
Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Orienteering race 16:18 [4] 2.5 km (6:31 / km)
shoes: Inov 8 X Talon (Aug 10)
Lost some time to 6 on a bad route down and around to the small trail. Then going into 8 I rolled my ankle, which was a bit of a distraction for the rest of the race. A 15s miss on 16 which felt like an eternity, was standing right above the cliff but couldn't see the flag.
Happy with the result.
Thursday Apr 28, 2011 #
Running 1:10:00 [3]
shoes: Asics GT2150 (Feb 11)
Wednesday Apr 27, 2011 #
Running 1:05:00 [1]
shoes: Asics GT2150 (Feb 11)
Tuesday Apr 26, 2011 #
Orienteering 50:00 [2]
shoes: VJ Ints (Aug 10)
Monday Apr 25, 2011 #
Cycling 50:00 [1]
shoes: Shimano R086
Sunday Apr 24, 2011 #
Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Orienteering 35:00 [4] 3.9 km (8:58 / km)
shoes: Inov 8 oroc (july 10)
Very excited for this one because I really like this map, turned out to be quite the embarrassment though.
Agreed to wear the head cam again, which was a big mistake.
Started off well, nailing 1 at a fast pace, then got to the area of 2 and spent a long while trying to find a boulder which was more like a knoll. Serghei caught me here and I got super flustered thinking about the camera. Was trying to run too fast the rest of the course and made ridiculous mistakes. Was getting super frustrated because I couldn't making sense of the map at all. It's always annoying when you feel great physically but your brain isn't there...
Orienteering 30:00 [1] 3.6 km (8:20 / km)
shoes: Inov 8 X Talon (Aug 10)
Took what Igor had said and practiced straight routes with the compass a lot. Re-familiarized myself with how the terrain is represented and got some of my confidence back.
Orienteering race 37:15 [4] 6.0 km (6:13 / km)
shoes: Inov 8 X Talon (Aug 10)
Was completely in race mind-set for the final stage which I think helped things a bit, plus I was eager to redeem myself and didn't have the head cam.
Basically was just running as hard as I could while staying in control. Used my compass really well and focused on it more than trying to pick up every little hard-to-see hill, like I was trying to do in the morning. Made a few small hesitations and hooks but nothing major. Didn't feel nearly as fresh as the morning but still ok.
Saturday Apr 23, 2011 #
Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Running 15:00 [3]
shoes: Inov 8 X Talon (Aug 10)
Stage 4
Won the "Prisoner of Artaban" hill climb. :)
Orienteering 1:10:00 [1] 8.6 km (8:08 / km)
shoes: Inov 8 X Talon (Aug 10)
Orienteering 28:00 [3] 3.7 km (7:34 / km)
shoes: Inov 8 X Talon (Aug 10)
Route choice race on the sulphur springs map. Going hard but not all out, saving the legs for K2. Got stuck in some green early, but was fairly smooth after that.
Orienteering 49:00 [4]
shoes: Inov 8 X Talon (Aug 10)
Favorite training of the weekend. Five times up K2 with orienteering on the way down.
Wore the head cam for the first loop: http://gallery.me.com/mikewaddmobileme#100078
It's fun to wear but very distracting, since you are constantly thinking about not making a mistake for the camera. Made a mistake because of this on the last control on the first loop, and it turns out that I'd mispunched.
Very sloppy technically for the rest of it. I was climbing extremely well though and am very happy with that. Kept getting to the bottom behind everyone but would pass them or make up time on the climb back up.
Friday Apr 22, 2011 #
Running warm up/down 35:00 [1]
Orienteering 36:00 [2] 5.4 km (6:40 / km)
shoes: Inov 8 oroc (july 10)
Orienteering 26:00 [1] 3.0 km (8:40 / km)
shoes: Inov 8 oroc (july 10)
Cruised around at a steady pace. Some hesitations but no big mistakes. Some GI troubles on the last few controls so had to walk it in. No bonus seconds because of this.
Orienteering 5:30 [4] 1.0 km (5:30 / km)
shoes: Inov 8 X Talon (Aug 10)
Will C took off right at the start, and I wasn't sure if I should go with him. Kept him close on the first climb but he got quite a bit ahead on the steep downhill. Tried to reel him in on the second climb, but didn't get very far. Had some residual GI troubles once we got to the stair climb and so I just tried to ahead of Patrick.
Day 1 was not a good start to the camp. Sloppy on stage 1, and then body not cooperating for stage 2.
Thursday Apr 21, 2011 #
Running 50:00 [2]
shoes: Asics GT2150 (Feb 11)
Wednesday Apr 20, 2011 #
Running 45:00 [1] 8.0 km (5:38 / km)
Tuesday Apr 19, 2011 #
Running 45:00 [1] 9.0 km (5:00 / km)
shoes: Asics GT2150 (Feb 11)
Orienteering 1:20:00 [3]
shoes: Inov 8 X Talon (Aug 10)
Monday Apr 18, 2011 #
Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics GT2150 (Feb 11)
Strength 20:00 [3]
shoes: Asics GT2150 (Feb 11)
Sunday Apr 17, 2011 #
Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: Inov 8 oroc (july 10)
Orienteering 45:00 [4] 6.5 km (6:55 / km)
shoes: Inov 8 oroc (july 10)
Map
Saturday Apr 16, 2011 #
Orienteering 1:00:00 [2] 7.0 km (8:34 / km)
shoes: VJ Ints (Aug 10)
Cycling 15:00 [1]
Strength 15:00 [3]
Friday Apr 15, 2011 #
Note
So I'm looking forward to that... :)
Running 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics GT2150 (Feb 11)
Running warm up/down 45:00 [1] 8.0 km (5:38 / km)
shoes: Asics GT2150 (Feb 11)
Running intervals 25:00 [4] 4.0 km (6:15 / km)
shoes: Asics GT2150 (Feb 11)
On Wednesday I noticed that even though I felt like I was going pretty hard my heartrate wasn't really going much higher than 160-165. So today, instead of focusing on just trying to run faster, I was focusing on trying to raise my heartrate. Not sure if that makes sense to anyone else, but I guess I just mean instead of concentrating on turnover or anything else I was focusing more on just putting more effort in.
It seemed to work, my heartrate definitely got higher today, but that could also be because I was doing a shorter and a bit more intense workout.
Happy with times, goal was to go under 3:20. I think I can be even faster in a few weeks if things go well, and of course with light shoes/no orthotics. Thought I could go under 3:10 on the last one, but ran into some considerable GI trouble halfway through.
3:18 max hr: 173
3:17 176
3:14 176
3:16 180
Thursday Apr 14, 2011 #
Running 42:00 [1] 8.0 km (5:15 / km)
shoes: Asics GT2150 (Feb 11)
Wednesday Apr 13, 2011 #
Water Running 50:00 [1]
Running 1:30:00 [3] 12.0 km (7:30 / km)
shoes: Asics GT2150 (Feb 11)
Errol beat me at tic tac toe, I can't believe it...
Tuesday Apr 12, 2011 #
Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT2150 (Feb 11)
Orienteering 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics GT2150 (Feb 11)
Did the first 4 loops at an easy pace, and then the 5th hard since Eric was chasing me.
A few bobbles but generally fairly smooth. The enlarged scale made things easier though.
Wish I'd remembered to wear my garmin.
Monday Apr 11, 2011 #
Running 55:00 [2] 9.0 km (6:07 / km)
shoes: Asics GT2150 (Feb 11)
Sunday Apr 10, 2011 #
Running 1:20:00 [1] 12.0 km (6:40 / km)
shoes: Salomon Speed Cross 2 (Nov 10)
Saturday Apr 9, 2011 #
Running 30:00 [1] 4.5 km (6:40 / km)
shoes: Inov 8 X Talon (Aug 10)
Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Inov 8 X Talon (Aug 10)
Friday Apr 8, 2011 #
Running 1:05:00 [1] 10.0 km (6:30 / km)
shoes: Asics GT2150 (Feb 11)
Running hills 12:16 [4] 3.0 km (4:05 / km) +300m 2:44 / km
shoes: Asics GT2150 (Feb 11)
227
225
227
228
228
Felt ok. Ran in shorts, which was nice.
Thursday Apr 7, 2011 #
Cycling 20:00 [1]
Strength 20:00 [3]
Wednesday Apr 6, 2011 #
Running 1:15:00 [3] 11.86 km (6:19 / km)
shoes: Asics GT2150 (Feb 11)
Tuesday Apr 5, 2011 #
Running 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics GT2150 (Feb 11)
Running 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics GT2150 (Feb 11)
Running 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics GT2150 (Feb 11)
Monday Apr 4, 2011 #
Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Asics GT2150 (Feb 11)
Cycling 20:00 [1]
Strength 30:00 [3]
Sunday Apr 3, 2011 #
Running long 1:55:00 [1] 16.5 km (6:58 / km)
shoes: Asics GT2150 (Feb 11)
Saturday Apr 2, 2011 #
Running 56:00 [3] 12.0 km (4:40 / km)
4x4min, 2min rest along the canal
Friday Apr 1, 2011 #
Running 1:05:00 [1] 12.0 km (5:25 / km)
shoes: Asics GT2150 (Feb 11)