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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending May 31, 2008:

activity # timemileskm+m
  Orienteering11 13:01:00
  Running10 6:32:03 10.5 16.9 360
  Cycling7 2:15:00
  Stretching2 20:00
  Strength1 20:00
  Total24 22:28:03 10.5 16.9 360
  [1-5]23 19:33:03

» now

Saturday May 31, 2008 #


had to work today, and come up with junior training stuff and attend a birthday dinner/welcome home dinner for my sister. No time to get intervals in, my knee will thank me maybe. Hopefully i can run hard tomorrow but it will be hard with the thick woods.

Friday May 30, 2008 #

Cycling 20:00 [1]

Running warm up/down 35:00 [1]

Running 15:00 [3]

sprints and plyometrics up M-bay hill.

Thursday May 29, 2008 #

Cycling 20:00 [1]

Wednesday May 28, 2008 #

Cycling 20:00 [1]

Orienteering 1:00:00 [3]


includes the 4 mini sprints, rest, picking up flags.

Tuesday May 27, 2008 #

Running warm up/down 30:00 [1]
shoes: Asics GT 2120 (apr08)

ran with music for a change

Running intervals 12:00 [4] 2.5 km (4:48 / km) +140m 3:45 / km
shoes: Asics GT 2120 (apr08)

hill circuits

Cycling 15:00 [1]

Monday May 26, 2008 #

Cycling 20:00 [1]

Sunday May 25, 2008 #

Running 20:00 [1]
shoes: Asics GT 2120 (apr08)

went to go watch the marathon/ recovery run.

knee was sore so didnt do much more.

Cycling 20:00 [0]

to/from work

Saturday May 24, 2008 #

Running warm up/down 10:00 [1]
shoes: Asics GT 2120 (apr08)

not much of a warm up. could sort of feel a cramp coming but luckily it didn't.

Running race 39:03 [4] 10.0 km (3:54 / km)
shoes: Asics GT 2120 (apr08)

felt very relaxed. Wasn't expecting much, just wanted to get under 40. With that mentallity i was going fairly steady in the first half, but then realized i was doing better than expected so tried to pick it up for the second half. Tired out a bit at the ~7k mark and the only thing that bothered me at that point was that i felt a bit bloated but not too bad. Was pushing to get somewhere between 38 and 39, then as it went on i realized 39 would be tight. Checked my watch in the last 500m and i knew that it was gonna have to be a fast sprint and with ~10m left i saw the clock turn over to 39...Fack. Would have been nice to just get under 39, oh well. Fairly pleased cause i havnt run a good 10k in a while and i know that my goal of 38 is definetly reachable by the end of the summer with adequate training. oh ya, beat my pb by 5min :), and came within 15s of my 3k and 5k pb's from this spring.

Friday May 23, 2008 #

Cycling 20:00 [1]

cycling to and from work

Stretching 10:00 [0]

Thursday May 22, 2008 #

Running warm up/down 20:00 [1]
shoes: Asics GT 2120 (apr08)

Running intervals 26:00 [3]
shoes: Asics GT 2120 (apr08)

Wednesday May 21, 2008 #

Orienteering 1:20:00 [1]

was really late for training mostly cause of traffic, so when i got there everyone was gone. Decided to just go for a run and do some intervals in the woods, but on the way back along some trail from my warm-up i came across Jeff and Emily crossing the trail :) perfect timing, what are the chances...

Sunday May 18, 2008 #

Orienteering 1:30:00 [1]

vetting controls again. also went after the event to pick them up but my knee was really sore so i mostly walked.

Saturday May 17, 2008 #

Orienteering 50:00 [1]

vetting for the middle. Did lots of other running around putting/taking down controls, but it's too much to log. Legs and knees sore now, even though i didnt race!

Friday May 16, 2008 #

Running warm up/down 30:00 [1]
shoes: Asics GT 2120 (apr08)

Running hills 20:00 [4] 4.4 km (4:33 / km) +220m 3:38 / km
shoes: Asics GT 2120 (apr08)

hill circuits, not exactly sure of distance + climb.

Wednesday May 14, 2008 #

Orienteering 1:30:00 [1]

Long line-o at pink's. Didnt have any problems and managed to stay on the line pretty well the whole time. The only thing is that i need to work on my speed in those woods. Theres 2 speeds in Gatineau, slow run/walk/fight or put your head down and giv'er. When im by myself i never push myself hard enough, and i only reach the top speed when im with someone else, like with Randy this evening.

Sunday May 11, 2008 #

Running warm up/down 15:00 [1]

Orienteering 1:11:00 [4]

An ok race. Made about 4min of mistakes, which actually isnt that bad for Gatineau. but after the half way mark i lost >7min to Margus from just running speed. Couldnt really push it through the saplings, and felt slugish.

Saturday May 10, 2008 #

Running warm up/down 20:00 [1]
shoes: Asics GT 2120 (apr08)

Running intervals 20:00 [5]
shoes: Asics GT 2120 (apr08)

30 30 1 1 2 2 1 1 30 30 with equivalent rests

Stretching 10:00 [0]

Friday May 9, 2008 #

Orienteering 45:00 [1]

checking controls again. jogged most and did some plyometrics up the ski hill, but i stood around a lot.

Thursday May 8, 2008 #

Orienteering 30:00 [1]

picking up flags. Was pitch black for the last few controls. Couldn't get out today cause ive been stressed out doing courses for next weekend.

Wednesday May 7, 2008 #

Orienteering 1:00:00 [0]

Out for several hours checking locations at Sedbergh, but will just count it as 1hr. mostly walked but jogged some. knee felt good. hopefully all this rest has healed it up (knock on wood).

Orienteering 1:10:00 [1]

on the old 1:15000 pink lake map. Was typical brutal gatineau terrain, on an outdated map. No controls out either but it wasn't too hard to know if you were at the right spot siince the features were all obvious. Was really fun in the rain as well, but it was getting cold and dark so skipped 12,13.

When i got back, i went to take off my wet shoes, stood back up and my back seized up...FACK!

Tuesday May 6, 2008 #

Running 35:00 [2]

ran down the river route. threw in 2 hill runs at the end.

Sunday May 4, 2008 #

Orienteering 1:00:00 [2]

Colin's course at cite des jeunes. Took it easy and tried to just run my own race. Pretty much all the circles werent centered right, and made a few mistakes, but it was fun. Was leapfrogging with Jeff most of the way, and running the last few controls with him was fun, it came down to fun sprint finish.

Saturday May 3, 2008 #

Orienteering 1:15:00 [0]

Looking at control locations for an upcoming meet on the Nepean sportsplex map. Mostly walked, but jogged a bit to try the knee. Felt ~ok.

The weirdest thing happened:
I planned on only checking half the controls today and the rest another day. So i decided to do the south portion and park in the Slack rd. parking lot.

On my way into the parking lot there was another car coming out, a small black tuned up car. As im entering the small driveway I noticed the car was too far over and there wasnt enough space for me to get in and if i tried i would drive into the ditch. I gave the guy a look so he would pull out a bit more to let me in, he did so and i proceeded to park(nose first) along with one other truck in the small lot. Onced parked, i looked back at the entrance at the guy still trying to turn west out onto Slack rd.. Once he turned onto the road and started off driving i saw him look back and stare at me for a few seconds. strange...

I started to get ready to go out, looked at the map and started to plan my route etc. Then I noticed a car entering the parking lot from the west. The same guy i just saw in the black ricer wtf? He backs in right beside me OK?? I strained not to look in that direction and just pretend i didnt see him. He gets out of his car, a bit of a sketchy looking guy from what i saw, in jeans and a jean jacket. He walked off somewhere, not sure where. Meanwhile another car pulls into the lot, this time an SUV,( ok cool, someone athletic going for a walk, i'm not alone here)...NOT. The guy backs in on the other side of me, an older non athletic type. So i refrain from looking at him as well. Was I stuck in some kind of drug deal? Was this a gay hangout spot? The other guy walks back and gets into his black car, so then at this point i'm sandwiched between these two cars, somewhat freaked.

I stayed in the car, I didnt want to get out and get jumped or approached or whatever. I waited a few minutes debating what to do, should i get out of here? About at that point the guy in the SUV pulled out and left the lot. So then i decided I would just go for it, i'd get out and go get the control checking done. I stepped out of the car with my map and compass and started walking down the trail. ~50m away i turned back to look at the lot, the guy in the black car started to pull out and stared at me a bit more and drove off. A bit relieved I stopped there for about a minute figuring out the most efficent way to check all these controls. Then ANOTHER car pulls into the lot, this time a black camry, and BACKS IN. The guy gets out walks around and sees me standing there on the trail. I turned and started down the trail again, remembering that i locked my van,and that this was silly and that i should just get this controlling done.

A bit further down, the trail was flooded, so i decided to cut in to the woods at that point and try to get around the water to the first control. I was trying to find a log to get around the water, when i hear some dog in the distance barking its head off at me. I panicked for a second because well i was a bit apprehensive already, and I'm slightly afraid of dogs since i was attacked. There were two people in the distance sitting around with the dog. WTF?? I though to myself, this is nuts! There was no way around the swamp without going by the people and the dog, so i decided to head back to the car and cover the north part of the map.

Once i got back to the parking lot, i noticed the black camry was still there with a guy smoking in it. On top of that there was a beige car, and a guy on a harley motorcycle, all three backed in!! As i headed to the van i could feel them looking at me. I got in the car and quickly backed out and drove off to the north part of the map. I don't think the tires squeeled on the way out but i was sure in a hurry.

Friday May 2, 2008 #

Strength 20:00 [3]

Thursday May 1, 2008 #

Running warm up/down 30:00 [1]
shoes: Asics GT 2120 (apr08)

Running hills 15:00 [5]
(injured) shoes: Asics GT 2120 (apr08)

hill circuits. Knee really hurt afterward, so i don't think i'll run tommorow even though i have lots to do (control checking) will have to do that on saturday. Gonna officially call this an injury, I think it's "runner's knee" or something to do with my patella.

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