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Training Log Archive: R Anderson

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running15 10:37:00
  Orienteering6 4:31:06 6.96 11.2
  Strength6 4:10:00
  Innebandy4 2:00:00
  Cycling1 1:20:00
  Total22 22:38:06 6.96 11.2

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Monday Nov 26, 2012 #

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Nov 25, 2012 #

Cycling 1:20:00 [1]

Long ride on gravel roads from Dals Rostock and around Kroppefjäll. Was starting to get quite tired and cold around an hour in, and then Daniel's back tire got a flat. Had to run the remaining 10k home, and was on the verge of bonking the whole time. Felt good when we got back though. The scenery throughout the entire training was really nice. Will hopefully be back for some skiing this winter.

Running 50:00 [1]
shoes: Asics DS Trainer (July 11)

Saturday Nov 24, 2012 #

Running 20:00 [1]
shoes: VJ Bold (Aug 12)

Hanging controls.

Running 10:00 [1]
shoes: VJ Bold (Aug 12)

Jog to the start with the Bohuslän-Dal juniors.

Orienteering 1:40:00 [1]
shoes: VJ Bold (Aug 12)

Long terrain run/orienteering in Daniel's home terrain on Kroppefjäll. Really nice terrain, and it turned out to be a beautiful day. Picked up controls and looked for lost juniors on the way back in.

It was the end of year gathering for the Bohuslän-Dal juniors. I was asked to give a short presentation on orienteering in Canada as well as on WOC 2012. I agreed to try and present it in Swedish for the young kids, and thought that I would manage with some practice and help from Daniel.

Was a bit rushed getting the presentation together and didn't have any time to practice, but went over what I was going to say during the run. Found out shortly beforehand that I would also be presenting to all the parents and a bunch of Bohuslän-Dal AGM meeting attendees. It ended up being a roomfull of 90 people!

I was really nervous, but managed to get through it ok by trying to keep the focus on talking to the kids. I had lots of maps and pictures to try and keep everyone distracted.

Got some nice comments and feedback, and people seemed to enjoy it! They gave Daniel and I a nice pointsetta, and asked us to help present the prizes to the juniors.

A great day!

Wednesday Nov 21, 2012 #

Running warm up/down 40:00 [1]
shoes: Saucany Mirage II

Running 25:00 [3]
shoes: Saucany Mirage II

Intervals with COL around Safjallet. First time doing intervals at Safjallet around the loop, tough on the steep downhills.

321 x 3 @ threshold, 1min rest.

Tuesday Nov 20, 2012 #

Running warm up/down 28:00 [1]
shoes: Saucany Mirage II

Running 43:00 [3]
shoes: Saucany Mirage II

15min, 12min, 10min @ threshold

Like these long intervals. Stayed really relaxed the first two, then picked it up a bit in the last 5min of the third.

Monday Nov 19, 2012 #

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

was on fire tonight :)

Sunday Nov 18, 2012 #

Running 1:00:00 [1]
shoes: Saucany Mirage II

Afternoon run with Lillen.

Saturday Nov 17, 2012 #

Strength 30:00 [1]
shoes: Adizero Mana (Sept 09)

GMOK Strength technique session with Helena Jansson's coach.

Wednesday Nov 14, 2012 #

Running 45:00 [1]
shoes: Saucany Mirage II

Tuesday Nov 13, 2012 #

Note

Competition season now over.

Don't know that I've ever really taken an official training break, but now seems like a good time. Haven't been training much lately, with sickness and injuries, but I have been stressing about it. Need to take some time to relax and enjoy this last term. Will train for fun the next two weeks. The 10mila training weekend will maybe be the start up for next year.
6 PM

Running 25:00 [1]
shoes: Saucany Mirage II

Running 32:00 [5]
shoes: Saucany Mirage II

Hill intervals

Up from the 5/2.5 split to the bottom of Brudare. Stopped early at 6, but pushed them hard. Just as well, as my calf was aching on the cool down.

Pretty tired tonight. Ate way too much candy at the company fair today...

Monday Nov 12, 2012 #

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

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Nov 11, 2012 #

Running 30:00 [1]
shoes: Inov 8 X Talon (June 12)

Orienteering 22:19 [5]
shoes: Inov 8 X Talon (June 12)

Zoo Sprint

It was a good race technically. Was really slow in the forest though and the body felt tired the whole way. Could feel that I had a really high pulse for most of it, and by the end I was moving pretty slowly.

Happy to have raced though, and pleased with the result for being sick.

http://eventor.orientering.se/Events/ResultList?ev...

Saturday Nov 10, 2012 #

Note
(sick)

Had to take the bus back from Borås after the night sprint and only got back at 1:30am. Woke up feeling pretty sick again, and I didn't have the energy to take the bus right back. Took the day off so that I could race on Sunday.

Friday Nov 9, 2012 #

Event: O-Event 2012
 
8 AM

Running 30:00 [1]
shoes: Saucany Mirage II

Morning run with Lillen. Felt ok, think I will run tonight.
9 PM

Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (June 12)

Orienteering 13:30 [5]
shoes: Inov 8 X Talon (June 12)

Had a pretty good race going. Wrong route choice to 6, and went to a wrong control to 13 losing 5s. Got to 14, but didn't see the control. Thought at first that I'd made a mistake somehow, but after double checking and some searching around with others I realized that the control must have been stolen. Wasn't sure what was going to happen so sprinted off to 15 and tried to keep running hard, but was a bit hard when in the back of my mind the race was kinda ruined.

Fortunately the organizers took away the two affected legs, and the extra 45s I spent searching for the stolen control. A bit annoying to hear though that other affected runners jogged to #15 knowing that that leg would be taken away

http://www.obasen.nu/winsplits/online/sv/default.a....

Wednesday Nov 7, 2012 #

Note

A bit of a cold...

Tuesday Nov 6, 2012 #

Running 25:00 [1]
shoes: Saucany Mirage II

Running 34:00 [3]
shoes: Saucany Mirage II

3x 10min threshold, 2min rest. Felt ok, but still tired...

Monday Nov 5, 2012 #

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

so tired...

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday Nov 4, 2012 #

10 AM

Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (June 12)

Orienteering 31:00 [5]
shoes: Inov 8 X Talon (June 12)

NSM Relay

Teamed up with Rune for the sprint relay. The first two legs were on an urban map, and the last two in the adjacent forest area.

Got tangled up in some thorns right from the mass start and lost 10s. Then took a bad route to 3 and was around a minute behind by #6. Ran really well for the rest of it though and passed back a lot of people. Gambled on a route choice to the last control though and lost another 10s.

My second leg went quite well. Lost some time on the short tricky legs but otherwise good.

We ended up in 4th after a number of teams misspunched.

http://www.olacademy.se/uploads/NSM/ParStafettTota...

1st leg: http://www.obasen.nu/winsplits/online/sv/default.a...

3rd leg: http://www.obasen.nu/winsplits/online/sv/default.a...


Saturday Nov 3, 2012 #

11 AM

Orienteering 1:25:00 [3] 11.2 km (7:35 / km)
shoes: VJ Bold (Aug 12)

NSM Long

Super tired for this after not much sleep, and took it more as a training. Was hard to get into the map, and made a lot of mistake sin the beginning. Found some nice flow from #8 to 13 and was running pretty well. Tough terrain after #14 and just jogged it into the finish.

Running warm up/down 20:00 [1]
shoes: VJ Bold (Aug 12)

Friday Nov 2, 2012 #

10 AM

Running 30:00 [1]

8 PM

Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (June 12)

9 PM

Orienteering 19:17 [5]
shoes: Inov 8 X Talon (June 12)

NSM Nightsprint

No real mistakes, but a number of bad route choices. Lost the most time on the long leg to number 8 (+31s)!

Ran hard but felt really tired and slow. Happy with the result though.

http://www.olacademy.se/uploads/NSM/Resultat%20NSM...

Thursday Nov 1, 2012 #

Strength 30:00 [1]

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