Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Oct 31, 2008:

activity	#	time	miles	km	+m
Running	21	24:42:28	14.91	24.0	80
Roller skiing	3	5:50:00
Orienteering	4	5:03:33	12.3	19.8	295
Cycling	1	30:00
Total	25	36:06:01	27.22	43.8	375

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Friday Oct 31, 2008 #

Note

hell week is over!!!!

Running 40:00 [2]
shoes: Asics GT 2120 (apr08)

wasnt able to get this run this morning cause i was extrememly tired, so i went at night. Felt amazing, which could have been due to a number of things: It was dark, which for some reason makes me feel like im running faster than i actually am. It was halloween, maybe had a bit of a sugar high:P Was wearing my new cwx tights. Had my music with me. Just finished a hard week of school!

Thursday Oct 30, 2008 #

Running 2:00:00 [2]
shoes: NB MT 840 (sep 08)

snow/ice on the ground. did hill repeats instead of continuous intervals...

Tuesday Oct 28, 2008 #

Running 2:05:00 [1]
shoes: Asics GT 2120 (apr08)

Running race (Evaluation) 16:18 [5]
shoes: Asics GT 2120 (apr08)

Felt alright, only cramped up on my last lap. Tried to be more consistent with my lap times and tried to get around 240 a lap. After two laps though i kinda stopped looking at my watch, and when i was coming into the finish i was a bit dissapointed when i looked at my time. I've only improved by 7s from the first evaluation in september :S oh well i am improving, just slowly. NEW pb!

laps
236
245
243
246
243
244

Monday Oct 27, 2008 #

Note
(rest day)

mmmmmmmmmmmm rest,
oh wait 3 formal labs and a midterm in the 3days!!! gahhhh!

Sunday Oct 26, 2008 #

Running 1:30:00 [1]

running around/vetting, another nice day. Wish i could have raced though, it looked like a fun battle out there

Note

this week coming up is going to be crazy with school, i don't think i'll be able to but i will try my best to get all my hours in...

Saturday Oct 25, 2008 #

Roller skiing 2:00:00 [2]

rainy, very tired this morning. after intervals i could hardly keep my eyes open and wanted to just curl into a ball and sleep on the wet grass...

Friday Oct 24, 2008 #

Orienteering 1:20:00 [1]

Setting up flags for the weekend at Nakkerok.Was out a bit longer but i spent a lot of time standing still hanging flags and ribbons. Was really nice out, pretty much a perfect autumn day to be out trail running.

Thursday Oct 23, 2008 #

Running 50:00 [3]
shoes: NB MT 840 (sep 08)

Wednesday Oct 22, 2008 #

Running 44:00 [1]
shoes: Asics GT 2120 (apr08)

easy run down the river

Tuesday Oct 21, 2008 #

Running 2:00:00 [2]
shoes: Asics GT 2120 (apr08)

RAIN!!!=wet

supposed to be an easy week this week cause last week was long. But my last week wasn't very long, so i might make this week medium or something. Juggling orienteering/fun races into ski training kinda messes things up...

Sunday Oct 19, 2008 #

Running race 44:45 [5] 11.0 km (4:04 / km) +80m 3:56 / km
shoes: NB MT 840 (sep 08)

fun race! Managed to fight through a big cramp and beat last year's time by ~4min

Running warm up/down 25:00 [3]
shoes: NB MT 840 (sep 08)

Saturday Oct 18, 2008 #

Roller skiing 2:00:00 [2]

only did 2/4 interval repeats. Have XC race tomorrow :)

Running 22:00 [1]
shoes: Asics GT 2120 (apr08)

short run after practice

Friday Oct 17, 2008 #

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

warm up and sprints

Running intervals 45:00 [3]
shoes: Asics GT 2120 (apr08)

4x4min, seems like i'm slower than what i was in the spring :S

On the last one I got a really bad cramp and had to walk a bit on the way home.

time includes cool down

Thursday Oct 16, 2008 #

Running 50:00 [2]
shoes: Asics GT 2120 (apr08)

thursday morning sprints/plyometrics

Wednesday Oct 15, 2008 #

Note
(rest day)

couldnt get out of bed this morning, exams are annoying.

Tuesday Oct 14, 2008 #

Running 2:30:00 [3]
shoes: Asics GT 2120 (apr08)

Half the team is sick again, looks like it's going to be another week of trying to evade being sick as well.

Monday Oct 13, 2008 #

Running 55:00 [1]

an awesome run in the don valley with my uncle, with lots of trail and hill running. Went a bit longer than i'd wanted but whatever.

Sunday Oct 12, 2008 #

Running warm up/down 15:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering race 1:37:00 [5] 11.1 km (8:44 / km)
shoes: NB MT 840 (sep 08)

Pretty sloppy race. Was running well i think, but i could list a whole bunch of places where i lost time. Whatever an OK race. Was suprised where i placed in the end.

Weekend Summary:

Happy with my races, I suprisingly placed well and my times behind the winners was good. Kinda dissapointed that i didn't get a medal, since I was fairly close in all races, and I was really eager to get an elite medal in my last big race of the year.

Saturday Oct 11, 2008 #

Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio

Running warm up/down 30:00 [2]
shoes: NB MT 840 (sep 08)

Orienteering 38:53 [5] 5.1 km (7:37 / km) +295m 5:55 / km
shoes: NB MT 840 (sep 08)

Made maybe 2min of mistakes, a good race but felt slow. Pushed really hard regardless of how i felt.

Orienteering race 17:40 [5] 3.6 km (4:54 / km)
shoes: NB MT 840 (sep 08)

fast race, felt good. A few 10s mistakes, 2 of which were from bad routes. The beach leg was really tough.

Course 3 Sprint Distance - Splits

Course 8 Middle Distance - Splits

Thursday Oct 9, 2008 #

Running 50:00 [2]
shoes: Asics GT 2120 (apr08)

sprints and plyometrics

Wednesday Oct 8, 2008 #

Running 1:10:00 [1] 13.0 km (5:23 / km)
shoes: Asics GT 2120 (apr08)

Tuesday Oct 7, 2008 #

Running 2:14:00 [3]
shoes: Asics GT 2120 (apr08)

the regular...

Running 16:25 [3]

was really looking forward to this evaluation to try to improve on my last attempt, but things went wrong today.
I went too fast off the start again, but mainly it was that for the last half i had bad stomach cramps. On top of that i was way too hot. Standing around it was freeezing but i once i started running hard i got way too hot.
I know it's a lot of excuses(i could come up with more), but the positive is that i toughed it out for the last 3 laps and managed to get the exact same time as last month!
laps:
230
242
251
248
251
243

Sunday Oct 5, 2008 #

Event: OOC Cité des Jeunes

Orienteering race 1:10:00 [3]
shoes: NB MT 840 (sep 08)

Brought my friend Nic from the ski team out. He's a smart guy (engineering) and a fast runner and so the intermedite looked too easy to him and the S.A a bit too hard. So instead he did the L.A with me. I did most of the navigating but he did really well and followed along most of the way, and even saved me from accidently skipping #8. We were moving pretty well, made a few small mistakes, but although he's a fast road runner i think he found it difficult trying to keep up through the woods:)

He said he found it really fun, and found it was a big adrenaline rush while running through the woods. Also thought it was crazy how much thinking there is to be done the whole time while running. I think he'll come out again :)

will post routes later, fun course by the way.

C • training well! 9

Cycling 30:00 [1]

don't usually log riding to school, but my program calls for 90min z1 today. So with this i can feel happy that i'm somwhat following my program, and get my hours in:P

Saturday Oct 4, 2008 #

Roller skiing 1:50:00 [3]

Friday Oct 3, 2008 #

Running warm up/down 25:00 [1]
shoes: Asics GT 2120 (apr08)

Running 25:00 [4]
shoes: Asics GT 2120 (apr08)

4x4mins, went easyish on the first 3 maybe just under 4min/k pace, then on the last one i did 1km in 3:20 which is good for me. I dont know how people are so fast though, it honestly felt like i was sprinting that whole time.

Thursday Oct 2, 2008 #

Running 50:00 [3]
shoes: Asics GT 2120 (apr08)

sprints/plyometrics.

was raining and dark for half of it :S

Wednesday Oct 1, 2008 #

Running 40:00 [2]
shoes: Asics GT 2120 (apr08)

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