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Training Log Archive: R Anderson

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running22 15:27:00
  Orienteering14 14:21:27 5.9 9.5
  Strength6 3:20:00
  Innebandy4 1:40:00
  Total38 34:48:27 5.9 9.5

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Friday Sep 30, 2011 #

9 PM

Running warm up/down 45:00 [1]
shoes: Asics DS Trainer (July 11)

Running intervals 30:00 [3]
shoes: Asics DS Trainer (July 11)

Ran down to the gravel loop by the sports center for intervals. After pre-running the loop, i decided to do 5 x the loop. After the first one though, I felt like it was very close to 1k. Sure enough, after checking on gmaps, it is exactly 1k. Two nice hills and lots of little ups and downs and turns, so better than doing them on a road.


3:42
3:29
3:28
3:30
3:37

Thursday Sep 29, 2011 #

6 PM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Was planning on an easy day, but turned into an easier day with lots of project and assignments on the go. Nice to clear the mind though and have a fresh start to a long night of writing.

Wednesday Sep 28, 2011 #

6 PM

Running 1:15:00 [2]
shoes: Asics DS Trainer (July 11)

Over to Anggardsbergen and then a long loop at medium pace with Victor.

Tuesday Sep 27, 2011 #

5 PM

Running warm up/down 35:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering race 45:00 [4] 7.0 km (6:26 / km)
shoes: Inov 8 Oroc (July 11)

GMOK relay training for 25Manna. Chase start within a 2min window.

Very painful race. Mostly because of my stomach, but it was probably magnified by the high pace. Could barely eat anything after the training.

Taking it slow from the start but seemed like 3-4 guys had already caught me by #1. Tried to stay with the pack after that, which I did fairly well. Kept things controlled on the detailed hill from #2-5, didn't get caught by any of the forkings. Chasing Axe and Mans on the long leg to 6, and to 7 where I had a different fork. They got ahead to 8 and on the road run to 9, but were still in view. Tried to hold on to Johan S here, but he got ahead going into the control. Leading a few others through here. Had a different forking again to 10 and was suddenly on my own. Took a really stupid route out of 10, changing my mind about going out to the trail half way there, maybe a min lost. Then another really stupid route to 12, deciding to still go right and over the ski hill when I had come out to the trail really low and to the left. Rest of the race was fairly uneventful.

Happy that I was able to hold on to people for periods throughout, but kinda dissapointed that I lost the pack so many times. Was also leading people in parts, but it seemed like I would eventually get passed when making a wrong micro-route.

No real mistakes in the circle, and never caught by the forkings, so happy about that. More experience with every race...

DSC01296

Monday Sep 26, 2011 #

5 PM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

6 PM

Innebandy 30:00 [3]
shoes: Adizero Mana (Sept 09)

Strength 30:00 [3]
shoes: Adizero Mana (Sept 09)

Sunday Sep 25, 2011 #

6 PM

Orienteering 1:15:00 [3]
shoes: Inov 8 Oroc (July 11)

O-tervals at skatas. Mostly good. Should have run earlier though, quite tired, and completely dark for the last interval.

Saturday Sep 24, 2011 #

12 PM

Strength 30:00 [3]

5 PM

Orienteering 1:30:00 [2]
shoes: Inov 8 Oroc (July 11)

Friday Sep 23, 2011 #

7 PM

Running warm up/down 55:00 [1]
shoes: Inov 8 X Talon (July 11)

Clubhouse down to Delsjon, and then up the 10k track to the ski hill. Reversed on warm down.

Saw my first Swedish "Moose" today. Standing at the bottom of the ski jump.

Running hills 20:00 [3]
shoes: Inov 8 X Talon (July 11)

4 loops on the ski hill.

Thursday Sep 22, 2011 #

6 PM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Wednesday Sep 21, 2011 #

6 PM

Orienteering 1:00:00 [1]
shoes: Inov 8 Oroc (July 11)

25 manna training on the Sisjon map. Nice.

Tuesday Sep 20, 2011 #

Running 36:00 [4]
shoes: Inov 8 X Talon (July 11)

3min intervals on the 10k trail at Skatas. 1.5min rest.

A bit conservative on the first few, but then realised that I could go faster. Was keeping close to the lead on many of them after that. Started to fade back a bit at the end with some GI issues and stopped at 8.

Really enjoyed running with such a large group. Really nice to have the fast guys push me. Nice to run on the trails, and see that I'm maybe not as far back as I thought in terms of road speed. If only I could take this speed into the woods...

Quite a hilly trail. Found that I was dropping back at first on the downhills, and had to try and force my legs to just completely go. Felt strong on the uphills.
6 PM

Running warm up/down 35:00 [1]
shoes: Inov 8 X Talon (July 11)

Monday Sep 19, 2011 #

6 PM

Innebandy 20:00 [3]
shoes: Adizero Mana (Sept 09)

Strength 30:00 [2]
shoes: Adizero Mana (Sept 09)

Sunday Sep 18, 2011 #

10 AM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Morning jog. Need to a find a flatter route for these.
6 PM

Orienteering 1:30:00 [2]
shoes: Inov 8 Oroc (July 11)

Super long leg course at Skatas, running through terrain mostly. Kept a really good pace for most of it. Was getting dark by the time I got to the far end, so had to cut things short a bit and take some trails back for the last part. Map to come.

Saturday Sep 17, 2011 #

Running warm up/down 40:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 34:00 [3]
shoes: Inov 8 Oroc (July 11)

Sm Middle, F Final

After the disaster in the qualifier I decided to go slowly and try and have a completely clean race. Lost a minute to 9, probably the trickiest control, and 30s to 10. Other than a few hesitations the rest was very clean. A tricky course, so it was a good idea to go slowly. Need to try and build up my confidence in Swedish terrain until I can run all out.

The last few controls were very easy and mostly running, so I took the opportunity here to run fast. A lot of fun passing tons of people through the mud into the finish. :)

Friday Sep 16, 2011 #

Running warm up/down 20:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 52:00 [4]
shoes: Inov 8 Oroc (July 11)

SM middle Qualifier.

Awful race. Running too fast and kept making mistakes in the circle. Around 10min lost. Total chaos in the woods with so many people, and didn't slow down enough into the tricky areas around the control. Frustrated after a while and completely lost focus.

Thursday Sep 15, 2011 #

6 PM

Running 35:00 [1]
shoes: Asics DS Trainer (July 11)

Some strides thrown in.

Wednesday Sep 14, 2011 #

Orienteering 1:00:00 [3]
shoes: Inov 8 Oroc (July 11)

GOF Technical training. Focus was straight routes on compass with fine map reading close to control. Did ok for the most part, but messed two controls up in the area. Quite tired tonight.

Started off fairly slowly but then sped up at the end when Micke passed me.

Tuesday Sep 13, 2011 #

6 PM

Running warm up/down 55:00 [1]
shoes: Inov 8 Oroc (July 11)

20min warmup + longer warm down with Calle and Daniel.

Running 24:00 [4]
shoes: Inov 8 Oroc (July 11)

3 man switch-out intervals on a figure 8 loop. Ran with Daniel, Calle, and Johan R. Really fun but some GI troubles. Something i'm eating here has been aggravating my stomach...

Monday Sep 12, 2011 #

5 PM

Strength 40:00 [3]
shoes: Adizero Mana (Sept 09)

6 PM

Innebandy 30:00 [3]
shoes: Adizero Mana (Sept 09)

Sunday Sep 11, 2011 #

Running 1:25:00 [1]
shoes: Asics DS Trainer (July 11)

Out to Skatas, 5km loop+, run home.

Saturday Sep 10, 2011 #

12 PM

Strength 30:00 [3]

3 PM

Orienteering 1:27:00 [3]
shoes: Inov 8 Oroc (July 11)

Training again at Skatas. 4 otervals on the eastern part of the map. Not as clean as yesterday, but a trickier area. The grass was really long so I was quite cautious and slow in parts.

Friday Sep 9, 2011 #

Note

Here is the sprint map from the other day. Don't ask me why it says I ran it in 1969...

http://orienteering.ca/doma/show_map.php?user=robb...

Results: http://www.chalmersol.se/default.php
5 PM

Orienteering 50:00 [3]
shoes: Inov 8 Oroc (July 11)

Short O-training with Linus at Skatas. Really nice, not a hard course but I felt more confident in the woods today.

First time on the Skatas map since I've been here. All other times have been just forest intervals sans map. Nice and open woods with some good detail. Looking forward to going back.

Ran without ankle tape. Jarred the left one a few times, but it was ok for the most part. Nice to have full range of motion without the tape, need to get them stronger.

Thursday Sep 8, 2011 #

6 PM

Running 1:00:00 [1]
shoes: Asics DS Trainer (July 11)

Wednesday Sep 7, 2011 #

8 AM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Morning jog
6 PM

Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering race 15:27 [4] 2.5 km (6:11 / km)
shoes: Inov 8 X Talon (July 11)

Chalmers OL Club Champs (KM)

Excited for the race. Really wanted redemption for the past few crappy races. A pretty good turnout, but many of the guys were taking it easy ahead of the Swedish champs on the weekend.

The map quality was not great and it was hard to read in places, but it was a really good course. Was hard to stay ahead of things and read ahead. Made some hesitations and a few route choice mistakes. Also lost a lot of time on a really slippery descent through some forest where studs would have helped. Overall though it was pretty good. Felt pretty sluggish physically, still getting over this lingering sickness.

It turns out that I had the fastest time! Even though it wasn't a serious race it's a nice confidence booster for me. Happy. :)

Map to come...

Tuesday Sep 6, 2011 #

Note

Exhausted in the afternoon. Thought it wise to skip the training.

Monday Sep 5, 2011 #

6 PM

Strength 40:00 [1]
shoes: Adizero Mana (Sept 09)

Strength with Chalmers OL

Innebandy 20:00 [3]
shoes: Adizero Mana (Sept 09)

With the new stick! Lots of fun. Not so many goals but robbed Rune three times...:)

Sunday Sep 4, 2011 #

10 AM

Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)

11 AM

Orienteering 1:15:00 [4]
shoes: Inov 8 Oroc (July 11)

Relay KM,

Woke up feeling pretty sick, but felt committed to having to race.

Was running 2nd leg on GMOKs last team (9) with Roland (Austrian guy) and a local guy Jonas. Roland came back in 75min, with GMOKs 5th team.

The first two controls were fine, and I was running quite slowly with the other GMOK guy. The third leg was really long and I took a bad route through a felled area and the other guy got way ahead. Also lost a min in the circle. The next few controls were ok but I started to feel really tired.

On the way back form the far end of the map I started to feel really exhausted. Had to stop and walk for periods and felt on the verge of collapse at one point. Contemplated quitting but decided to just go really easy the rest of the way, because I saw that my time was still not at the ridiculous point.

Because I was going so slow I was fairly clean for most of the race, which is sort of the opposite of what happened in the middle. It turns out that my time was not so bad, and our team didn't come last!

Still really dissapointed with how miserable I felt and being so far behind the others.

Felt really sick the rest of the day...

Saturday Sep 3, 2011 #

10 AM

Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)

11 AM

Orienteering 58:00 [3]
shoes: Inov 8 Oroc (July 11)

Lets just leave this blank...

Friday Sep 2, 2011 #

6 PM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Thursday Sep 1, 2011 #

6 PM

Running warm up/down 7:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 1:10:00 [3]
shoes: Inov 8 Oroc (July 11)

I don't really remember what I was thinking to myself before this training. Obviously not the right things, was very mentally weak out there.

Got annoyed going to the second control because of a slight over-run I did, followed by some walking and moaning through a large felled area because of my ankles. Followed this with lots more walking, whining and mistakes.

On a positive note, ran on to Henrik's back going into the last loop, and had fun running with him.

The moral is that I need to approach these technical trainings that I am fortunate enough to attend with a lot more seriousness and mental preparedness. Otherwise its a big waste of my time to be out there moaping around.

Shit sandwich ^^^^^

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