Training Log Archive: R AndersonIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Running 50:00 [1]
shoes: Asics DS Trainer (July 11)
Sunday Apr 29, 2012 #
Running 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 31:14 [4] 3.9 km (8:01 / km) +220m 6:15 / km
shoes: Inov 8 X Talon (July 11)
Running 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Saturday Apr 28, 2012 #
Running 40:00 [1]
shoes: Asics DS Trainer (July 11)
Orienteering 14:10 [4] 2.8 km (5:04 / km)
shoes: Inov 8 X Talon (July 11)
Satisfied with this. Went out a bit too hard and felt it a bit later on in the course.
A bit surprised to see such a slow split (+10s) on the long leg to 6, since I felt like I was pushing hard. I think I took some time to try and find the exact location on the cliff though.
Felt slow to 8, over the railing and through the woods.
Tried the left route to 10, which I think is a few seconds slower.
Couldn't find a nice line through the woods to 12, but did this leg much better than last time.
Slowed down quite a lot in the end due to stomach.
Map: http://orienteering.ca/doma/show_map.php?user=robb...
Last time: http://www.attackpoint.org/viewlog.jsp/user_1390/p...
2008: http://www.attackpoint.org/viewlog.jsp/user_1390/p...
Running 45:00 [1]
shoes: Asics DS Trainer (July 11)
Friday Apr 27, 2012 #
Running 1:00:00 [1]
shoes: Asics DS Trainer (July 11)
Strength 15:00 [1]
Wednesday Apr 25, 2012 #
Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 50:00 [4] 7.0 km (7:09 / km)
shoes: Inov 8 Oroc (July 11)
Mass start together with IFK and SAIK.
Felt really good!! :)
Lost maybe 30s to #2 when I overshot the control. Got confused by an unmapped cliff (checked that the cliff was on the new map from the Silva league). Ran hard on Magnus' tail on the long leg to 3, but wasn't paying enough attention. Made a parallel error and was hard to recover since it was a forked leg and there were headlamps everywhere. Lost around 3min.
The rest of the race was really good. Some more small mistakes, but they were mostly due to the night. The last loop was especially good. Spiked all of the controls whilst leading two other guys, and ran away from them at the end.
Really enjoyed the map and course. Most fun race in a while...
Tuesday Apr 24, 2012 #
Running warm up/down 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running 25:00 [4]
shoes: Mizuno Elixir (Nov 11)
Felt awful, was a real struggle. Stopped at 8.
Monday Apr 23, 2012 #
Note
Map from Saturday: http://orienteering.ca/doma/show_map.php?user=robb...
Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)
Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)
Sunday Apr 22, 2012 #
Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:20:00 [4] 11.1 km (7:12 / km)
shoes: VJ Bold (Oct 2011)
Better in the second half, perhaps from having taken a gel.
Frustrating with lingering throat issues and tiredness after 3 weeks. Physically felt quite tired during the race.
Enjoyed the terrain, but the rocky ground was quite tough on my weak ankles. Tweaked left one on way to #4.
Hopefully out of this rut soon...
Saturday Apr 21, 2012 #
Orienteering 50:00 [1]
shoes: VJ Bold (Oct 2011)
Friday Apr 20, 2012 #
Running warm up/down 20:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:08:00 [4] 9.7 km (7:01 / km)
shoes: VJ Bold (Oct 2011)
Wave start. Generally ok.
Bad compass to 7 and got sucked way into the green. The vegetation there is badly mapped, and it was quite hard to follow the contours. Zig zagging through the felled area didn't help. Should have taken the trail route around.
On my way out from 10 I nearly stepped on a massive black bird (forget what they call it). It got mad at me and was all flared out which freaked me out.
Bad route choice to the last control through the felled area and took a bad fall on my ribs. Took the wind out of me and has left a nice bruise. Messed up into the control as well
Thursday Apr 19, 2012 #
Running 1:00:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 17:30 [4]
shoes: Inov 8 X Talon (July 11)
Felt kinda tired again but managed to push hard. A bit annoyed with the small mistakes. See map for details.
http://orienteering.ca/doma/show_map.php?user=robb...
Wednesday Apr 18, 2012 #
Strength 30:00 [1]
Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
Tuesday Apr 17, 2012 #
Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 1:00:00 [3]
shoes: Inov 8 X Talon (July 11)
Really tired tonight so struggled through this.
Nice exercise though by Mans and Albin.
Monday Apr 16, 2012 #
Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)
Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)
Sunday Apr 15, 2012 #
Running 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 46:50 [4] 5.3 km (8:50 / km) +330m 6:44 / km
shoes: VJ Bold (Oct 2011)
Probably wouldn't have run had I not been placed in H21E. Since my world ranking is relatively ok I had the chance to run the WRE today, and couldn't pass that up.
Plan was to run well technically. Fairly pleased with how it went overall, all things considered.
Fairly comfortable physically early, but it got quite intense racing head to head later in the race.
Key legs:
1 - 10s lost standing right beside the control (in the green) -->wow no confidence
3 - 2min lost on one of the easiest controls on the course, climbed too late and overshot it.
4 - 3rd fastest split. (Yes I beat TG + others) --> Helps when you've just been to the control a minute previously.
7 - Clean long leg but way too slow. 1min lost reading the map too much
9 - Good split on a climbing leg. Spiked control and beat others to it.
12 - LONG LEG: Took the left trail route and pushed hard with Tynne right to the control.
16 - Was setting up to be a good leg but stopped short and scratched my head for a good 10s in the green
17 - 1.5min lost. Simply not reading the map.
18 - Good leg with Ross unknowingly behind me.
F - Fun final sprint with Ross. Punched at the same time.
Saturday Apr 14, 2012 #
Running warm up/down 20:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:52:00 [3]
shoes: VJ Bold (Oct 2011)
Started quite slowly to 1 and was really hesitant into the control. Then messed up 2 and 3 quite badly. Had trouble getting used to the scale and reading the details. Frustrated early.
Tried to restart after 5 and was running well through 6 and 7 and on way to 8. Misread in the cliffs again going up to 8 and lost another 2min there. Kinda gave up after that and started to really slow down.
More mistakes throughout the rest of the course. By 15 it started to really rain/hail and I got quite cold.
Head just wasn't in it today. Haven't really been training for over a week, and haven't raced since Danish spring so I guess it was to be expected.
Enjoyed the map and terrain for the most part and was happy to be racing again at least.
Note
Friday Apr 13, 2012 #
Note
Took it easy and seemed to get rid of it with several ginger/garlic concoctions.
Thursday Apr 12, 2012 #
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running 20:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running 23:00 [4]
shoes: Mizuno Elixir (Nov 11)
Legs super heavy tonight, but under 3:30 on each.
Wednesday Apr 11, 2012 #
Cycling 10:00 [1]
shoes: Adizero Mana (Sept 09)
Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)
Running 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 38:00 [2]
shoes: VJ Bold (Oct 2011)
http://orienteering.ca/doma/show_map.php?user=robb...
Tuesday Apr 10, 2012 #
Running 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Running 30:00 [3]
shoes: Inov 8 X Talon (July 11)
Took it quite easy, but felt good. Coughing stuff up most of the time though.
Monday Apr 9, 2012 #
Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
Sunday Apr 8, 2012 #
Running 30:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 35:00 [2]
shoes: Inov 8 X Talon (July 11)
Saturday Apr 7, 2012 #
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Strength 20:00 [1]
Thursday Apr 5, 2012 #
Note
Wednesday Apr 4, 2012 #
Note
Tuesday Apr 3, 2012 #
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running warm up/down 35:00 [1]
shoes: Mizuno Elixir (Nov 11)
Orienteering 48:00 [4]
shoes: Mizuno Elixir (Nov 11)
Monday Apr 2, 2012 #
Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
Sunday Apr 1, 2012 #
Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 1:17:00 [3]
shoes: Inov 8 Oroc (July 11)
By the end I was really tired and lost about 3min in the last 4 controls. Tweaked my ankle here too which also slowed me down.