Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Jun 30, 2011:

activity	#	time	miles	km	+m
Running	27	22:19:38	14.66	23.6	250
Orienteering	12	10:44:00
Cycling	9	6:40:00
Strength	5	2:15:00
Total	49	41:58:38	14.66	23.6	250

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Thursday Jun 30, 2011 #

10 AM

Running 45:00 [2]
shoes: Adizero Mana (Sept 09)

warm up

pre-run of the 5k course.

cool down

11 AM

Running 21:00 [5]
shoes: Adizero Mana (Sept 09)

4x [400m, 200m] on the mlacak center track. About 2min recovery jog.

Found these really hard. Going to be doing a lot more sessions like this in the next few weeks though.

67
32
67
31
68
31
70
32

My heart rate got quite high on these and it wasn't coming down very quickly during recovery. Quite high for the cool down as well, over 140.

Obviously still recovering from the bug. Doesn't look ideal for tomorrow...

Tuesday Jun 28, 2011 #

7 PM

Running 50:00 [1]
shoes: Asics GT2150 (Feb 11)

Feeling run-down again today, no energy.

Took it easy. Fun running with David through Mooney's.

Got quite nervous running up the beach as the lightning strikes were coming down so decided to call it a night. I may be a bit of a wuss, but I don't think it was very smart running through open fields with big lone trees in such a storm.

Picked up controls and ran home afterwards.

C • I ran along that stretch of... 4

Monday Jun 27, 2011 #

Strength 30:00 [3]

2 PM

Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Orienteering 14:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Sprint 1 in Almonte with Alex.

Fun course. Both Alex and I took a bad route to 9 not reading ahead enough. Hard to see the opening in the fence.

3 PM

Orienteering 25:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Sprint 2

29 controls over 3km with 2 butterflies.

Did pretty well. Some hesitations/ non-smoothness.

Will try and get QR up at some point.

Saturday Jun 25, 2011 #

11 AM

Running 1:26:00 [2] 14.6 km (5:53 / km)
shoes: Inov 8 oroc (july 10)

Flooded at Lac Phillipe so had to settle for a trail run at p17.

Friday Jun 24, 2011 #

12 PM

Orienteering 1:15:00 [3]
shoes: Inov 8 oroc (july 10)

Training with Jeff at March Highlands.

Caught by some non-marked trails to 11 and 12. Not sure how I messed up 17, everything is really subtle in there.

Fun running with Jeff.

Thursday Jun 23, 2011 #

12 PM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 1:00:00 [2]
shoes: Asics GT2150 (Feb 11)

Slightly up-tempo along the airport parkway as I got freaked out by an ominous looking cloud moving over my head.

Francis, I think you'd really like this loop.

http://www.gmap-pedometer.com/?r=4601573

C • Looks interesting...I run o... 6

Wednesday Jun 22, 2011 #

11 AM

Running 20:00 [1]
shoes: Adizero Mana (Sept 09)

5 PM

Running 40:00 [1]
shoes: Asics GT2150 (Feb 11)

Warm up with o-group, + one lap of time trial at a steady pace, + warm up on track.

8 PM

Running race 9:38 [5] 3.0 km (3:13 / km)
shoes: Adizero Mana (Sept 09)

Goal was 9:30, had the splits written on my arm with the intent of running a steady race. Talked to a guy at the start who said he was going for 9:30 as well, so planned to keep an eye on him.

Went out easy for the first lap, staying exactly on pace. The guy I talked to though and a bunch of other guys went out really hard and were already over 50m ahead of me after two laps. After 3 laps I realized that the trailing group I was with were slowing down, and that I would need to speed up in order to meet my splits.

Broke away from the group, but with the next guy about 70m in front of me I was caught in no man's land. By lap 4 I'd slipped about 1s from my goal, but I tried to speed up and chip away at the distance to the guy way in front. The seconds kept slipping away though on the next laps, and although I was catching the guy in front (9:30 guy) I was feeling a bit defeated. Had a good amount of energy on the last few laps but my stomach was on the verge of blowing up so I couldn't really will myself to go much harder, and wasn't able to put in a very good finish kick.

A bit of a bummer that I basically ran the whole race alone, I was hoping for a bit more of a push from others. I'm glad I didn't go out too hard and that I didn't totally die, but I think I should have gone out a bit harder, trying to hold on rather than trying to make time back.

Really nice to have people there cheering for me. Thanks everyone!

New Pb. Only by 5s though. A bit disappointed.

C • Story 4

Running 15:00 [1]
shoes: Adizero Mana (Sept 09)

Cool down home.

Tuesday Jun 21, 2011 #

Note

Watching the NORT knock out sprint earlier. Cool to see that the building I will be living in is on the map. :)

http://news.worldofo.com/2011/06/21/nort-stage-2-l...

C • I thought so! 2

6 PM

Orienteering 1:02:00 [3]
shoes: Inov 8 X Talon (Aug 10)

Summer solstice at Green's Creek. LGOC Special...

Took it quite easy, but still planned to get them all. Spent a while trying to find 6, and never did. Knew I was in the right reentrant that the circle was marked on, but unfortunately the circle was off, and the control was actually on a spur. Should have read the description...

Never found number 21, as it was in the wrong spot. Luckily found 10 thanks to Jennie's yell. :P It was way off as well.

Got the rest without too much trouble. A really nice night, and some of those woods are pretty nice.

Monday Jun 20, 2011 #

11 AM

Cycling 50:00 [1]
shoes: Shimano R086

5 PM

Running 50:00 [2]
shoes: Asics GT2150 (Feb 11)

~20min out, 5 x 20s sprints, ~20min back with some bursts thrown in.

Sunday Jun 19, 2011 #

6 PM

Running 50:00 [1]
shoes: Asics GT2150 (Feb 11)

Felt really good tonight.

9 PM

Strength 30:00 [3]

Saturday Jun 18, 2011 #

11 AM

Orienteering 45:00 [2]
shoes: Inov 8 oroc (july 10)

Middle distance, contours only.

2 PM

Orienteering 1:00:00 [1]
shoes: Inov 8 oroc (july 10)

Star excercise.

3 PM

Orienteering 10:00 [2]
shoes: Inov 8 oroc (july 10)

Sprint

Friday Jun 17, 2011 #

Running 10:00 [1]
shoes: Adizero Mana (Sept 09)

over to mooneys and back

Running 1:15:00 [3]
shoes: Adizero Mana (Sept 09)

Biked over to the Ridgemont track to meet up with Francis.

Started with 5x 200m which I did too fast.

Then did a 3000m simulation consisting of 500m, 1500, 1000, with very little rest between. Ran the 500 a bit fast, then started too fast on the 1500 and died. Died on the 1000 as well and was well over goal time.

Not too happy about times, but it was a good reminder of what not to do for next week. Will hopefully be faster with others there to push me. Good to get some practice running on the track though.

Finished with 4 x 300m. Ran them quite well, and enjoyed it.

Thursday Jun 16, 2011 #

Running 40:00 [2] 6.0 km (6:40 / km) +250m 5:31 / km
shoes: Inov 8 X Talon (Aug 10)

Trail run up the 'mountain' behind my cottage. Up for 20 min, down for 20min.

Wednesday Jun 15, 2011 #

10 AM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 1:30:00 [3]
shoes: Asics GT2150 (Feb 11)

Tuesday Jun 14, 2011 #

10 AM

Running 40:00 [1]
shoes: Asics GT2150 (Feb 11)

6 PM

Orienteering 1:00:00 [2]
shoes: Inov 8 oroc (july 10)

Monday Jun 13, 2011 #

Running 35:00 [1]
shoes: Asics GT2150 (Feb 11)

Strength 15:00 [3]

Sunday Jun 12, 2011 #

10 AM

Cycling 50:00 [1]
shoes: Shimano R086

5 PM

Running 1:00:00 [1]
shoes: Asics GT2150 (Feb 11)

Really tired tonight.

Saturday Jun 11, 2011 #

2 PM

Orienteering 1:30:00 [3]
shoes: Asics GT2150 (Feb 11)

Great training set by Jeff on his newly drawn Algonquin College sprint map.

5 course of 1.5~2.5 km.

Friday Jun 10, 2011 #

12 PM

Orienteering 1:45:00 [2]
shoes: VJ Ints (Aug 10)

Set a 45 control course at March Highlands over ~9km. Head wasn't really in it today though, and with the bad visibility I made numerous mistakes. Also, unless your racing at full speed, it's quite hard to get through those woods at a decent pace. Got really tired after a while and sort of gave up on things. Frustrating but a good training anyways.

Thursday Jun 9, 2011 #

Strength 30:00 [3]

Didn't sleep well the night before in the heat and non-AC'd-house. Convocation today meant that I was standing around for several hours in a hot suit. Hopefully this contributes to acclimatisation for racing in the summer.

Exhausted by the time I got home so took the day off.

Enjoyed the convocation though. Wasn't sure that I was going to be able to go a few months ago. Glad I did, picking up my diploma in February at the registrar's office was kind of lame. The ceremony brought some closure to the past 4.5 years.

C • Gbg 10

Wednesday Jun 8, 2011 #

11 AM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 1:40:00 [3]
shoes: Asics GT2150 (Feb 11)

Not much energy tonight. Took it a tad easy after yesterdays race. Enjoyed running with Francis and Errol.

Really long practice and quite dehydrated by the end. Finished the training off with barefoot running on the beach, which was a lot of fun.

Tuesday Jun 7, 2011 #

12 PM

Running 35:00 [1]
shoes: Asics GT2150 (Feb 11)

So hot out...

6 PM

Orienteering 50:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Running warm up/down 10:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Monday Jun 6, 2011 #

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 45:00 [1]
shoes: Asics GT2150 (Feb 11)

Sunday Jun 5, 2011 #

Orienteering 48:00 [4]
shoes: Inov 8 oroc (july 10)

Fantastic meet by Brian on the new March Highlands map. Really fun to run on a new, and interesting map.

Was quite sloppy today, a lack of focus in places. Hard to get into the map being used to the big 5m contour hills of the blue mountains. The hills seemed super subtle for the first few controls. Not paying attention on exit from #5 and thus a swervy route.

The trail running on this map is super difficult because they are all narrow twisty single track mountain bike trails which have lots of rocks and roots. Found it harder to read the map on the run on the trails than in the woods. Did a nice face-plant on the trail run to 13 having tripped over a rock.

MAP/ ROUTE

Running warm up/down 25:00 [1]
shoes: Inov 8 oroc (july 10)

Long Advanced - Splits