Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending May 31, 2009:

activity	#	time	miles	km	+m
Running	20	15:54:11	18.02	29.0
Cycling	11	9:20:00	11.18	18.0
Orienteering	6	6:07:51	19.88	32.0	420
Strength	1	15:00
Total	27	31:37:02	49.09	79.0	420

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Sunday May 31, 2009 #

Orienteering 1:00:00 [2] 6.6 km (9:05 / km)
shoes: VJ Ints (May 09)

Took it fairly easy again. Made several smallish mistakes and was slow in parts but wasn't too too bad.

Saw a good collection of wildlife today. A racoon, a very small fawn with the mother nowhere to be seen (Really cool!), and two dead turkey vultures (or some kind of large bird).

Really enjoyed the course and woods today. It kinda reminded me of the Swedish terrain from last summer. The woods were nice and open in parts, and I loved running through the open bare rock areas.

C • map 3

Saturday May 30, 2009 #

Running 1:32:00 [1] 19.0 km (4:51 / km)
shoes: Asics GT 2140 (May 09)

Legs were screaming by the 50min mark. Was really hurting on the way back and it was really hard to not stop and walk. Felt fine otherwise though. Probably could have easily run for another hour if it wasn't for my legs.

Friday May 29, 2009 #

Running 25:00 [1]
shoes: Asics GT 2140 (May 09)

Was short on time so couldnt go very long. Jumped right into intensity without doing my normal sprints.

Running intervals 9:35 [4]
shoes: Asics GT 2140 (May 09)

Wow did well today.

225
226
225
218

Normally try to just get around 230 each lap. Was under my goal time by 25s. Would have shattered my 5 lap time if i had done another loop.

New goal time is 225 per lap.

Thursday May 28, 2009 #

Running 55:00 [1]
shoes: Asics GT 2140 (May 09)

in the rain. good to get out for once this week...

Strength 15:00 [3]
shoes: Asics GT 2140 (May 09)

Plyometrics

Wednesday May 27, 2009 #

Note

FML

Sat in traffic for 2 hours for nothing. Too annoyed/tired/hungry to train when I got home, and it was pretty late.

Tuesday May 26, 2009 #

Cycling 1:00:00 [1] 18.0 km (3:20 / km)
shoes: Asics GT 2140 (May 09)

Really exausted after today so I decided not to go for my run.

Monday May 25, 2009 #

Cycling 1:00:00 [1]
shoes: Asics GT 2140 (May 09)

Note
(rest day)

Sunday May 24, 2009 #

Running 20:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: NB MT 840 (sep 08)

Fun mass start race in almonte. Didn't really want to push it too hard. Cruised at an easy pace around the first butterfly loops, but had some guy i'd never seen before ( looked like an adventure racing sort) following me the whole time. He'd be running right behind me then when we'd spot the control he'd sprint to punch it before me and then start to head off in the wrong direction, at which point he'd look back to where i was heading and then turn around and follow me again. I was getting annoyed.

After the butterfly loops there was about 2k of easy road running controls and the guy took off on me. I tried desperately to keep with him but he was way too fast. The only chance I figured i could beat him was if he slowed down and made mistakes in the more technical town area. I lost sight of him at around control 14 or 15 but then when i got to 16 i noticed that it took a long time for the SI to register, therefore i was the one waking it up (first person there). Sure enough when i got to 17 I saw the guy sprinting back in the direction of 16.

The rest of the course was more running legs and i was often looking over my shoulder cause I was really hurting and was thinking he could easily catch me. Never saw him the rest of the course though and finished about 1min ahead of him.

It turns out he has a background in road running (14 something 5k 32ish 10k), and used to live in England where he did some orienteering. He definetly made the race more interesting and harder than i wanted it to be.:)

Saturday May 23, 2009 #

Running warm up/down 30:00 [1]
shoes: Asics GT 2140 (May 09)

Running race (MDS Nordion 10k) 38:33 [4] 10.0 km (3:51 / km)
shoes: Asics GT 2140 (May 09)

First few kilometers were pretty quick (~335ish), and I knew i was probably starting out too fast but i wanted to try and stay with the pack i was with. Passed 3K in around 1050, pb is 1046. Passed 5k in around 1855, pb is 1846. Faded in the last half, and had to deal with some stomach cramping. Passed 8k in around 3030, so i knew i needed two 345s in order to get under 38min which i thought was acheivable. But my last two ks were probably my slowest, my stomach just wasn't allowing me to go any faster. Oh well, still got a pb by 30s. Definetly think i can get under 38min though.

I ate some toast at 4pm( race started at 6:30) which probably wasnt a great idea cause my stomach felt heavy the entire race, and i could really feel it in the last few ks. Didn't really have a set goal for this race, and maybe wasn't as hungry as last year.

There was a $100,000 race prize for beating the 10k world road record (27:02). The winner of the Boston marathon (Merga?) was here to go for it. He won the race by almost a minute but was 21s off the record (27:23!!).

Friday May 22, 2009 #

Running 35:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running 8:00 [3]
shoes: Asics GT 2120 T (nov 08)

Feeling a bit run down today. Hopefully i feel better tomorrow for the race.

6x 20s accelerations.

Cycling 1:00:00 [1]
shoes: Asics GT 2120 T (nov 08)

Wednesday May 20, 2009 #

Running 25:00 [1]
shoes: Asics GT 2140 (May 09)

Running 24:00 [4]
shoes: Asics GT 2140 (May 09)

6x2min 2min off along the canal. Felt Really fast on the way out, realized on the way back that it was cause i had a strong tailwind :P

Tuesday May 19, 2009 #

Cycling 1:00:00 [1]

to work and back

Monday May 18, 2009 #

Running 1:30:00 [1]
shoes: Asics GT 2120 T (nov 08)

Run with my uncle in Toronto up and down the hills in the Don valley. Easy pace but we went for a long time. Wanted this to just be a short recovery run but it didnt really turn out that way. Definetly a rest day tomorrow.

Sunday May 17, 2009 #

Orienteering 1:21:00 [3] 12.4 km (6:32 / km) +230m 5:59 / km
shoes: VJ Ints (May 09)

Used new shoes and they worked well. Having the spikes helped in the steep ravines.

Ran decently, made a significant and stupid mistake at 12 but other than that it went pretty well. Rolled my ankle at 13 but the pain went away by 16.

Running warm up/down 10:00 [1]
shoes: VJ Ints (May 09)

Long - Blue - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

Running warm up/down 30:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering 33:49 [4] 4.5 km (7:31 / km) +140m 6:30 / km
shoes: NB MT 840 (sep 08)

Felt really sluggish, made lots of mistakes in the end of the course when i was tired (12,14,15,16).

Orienteering 12:02 [5] 2.5 km (4:49 / km) +50m 4:23 / km
shoes: NB MT 840 (sep 08)

Pushed as hard as i could on the easy course. Slipped and fell on the ski hill on the way to 14 and I got flustered and I made a mistake by going to the wrong control. Cost me 2nd place.

First elite medal! :D

C • Nice Job 1

Middle - Blue - Splits

Sprint - Course 3 - Splits

Friday May 15, 2009 #

Running 20:00 [1]
shoes: Asics GT 2120 T (nov 08)

morning run

Running 10:00 [3]
shoes: Asics GT 2120 T (nov 08)

6x 20s accelerations.

Wednesday May 13, 2009 #

Cycling 1:00:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running 35:00 [2]
shoes: Asics GT 2120 T (nov 08)

Felt really dizzy and bonkish on my way home, not sure why. Skipped out on plyometrics again because of this.

Tuesday May 12, 2009 #

Running 32:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (sprints) 6:00 [3]
shoes: Asics GT 2120 T (nov 08)

Running 10:00 [4]
shoes: Asics GT 2120 T (nov 08)

229
x?
x?
232

Not sure of 2 lap times cause my watch messed up, but i was really slow and felt tired tonight. Also had to swerve around soccer players and coaches. Why on earth do all these teams practice on the F@#$% hill. There are thousands of acres of FLAT fields geared towards soccer in the city, yet these teams decide to take over the one running hill....

Cycling 1:00:00 [1]
shoes: Asics GT 2120 T (nov 08)

To work and back. Was really nice on the way home cause it's mostly downhill and it was a beautiful day.

Monday May 11, 2009 #

Running 35:00 [1]
shoes: Asics GT 2120 T (nov 08)

Short easy run.

Sunday May 10, 2009 #

Orienteering 1:16:00 [2]
shoes: NB MT 840 (sep 08)

Very sloppy race. Made a lot of mistakes which probably added up to about 10min. Wasn't using my compass well at all and kept getting thrown off in wrong directions.

Saturday May 9, 2009 #

Running warm up/down 42:00 [1]
shoes: Asics GT 2120 T (nov 08)

To McCarthy woods and back.

Running intervals 24:00 [4]
shoes: Asics GT 2120 T (nov 08)

Felt tired and slow today...

4x4min, 2min rest.

Friday May 8, 2009 #

Cycling 1:00:00 [1]
shoes: Asics GT 2120 T (nov 08)

Thursday May 7, 2009 #

Cycling 1:10:00 [1]
shoes: Asics GT 2120 T (nov 08)

To/From work and welcome meet.

Running 25:00 [3]
shoes: Asics GT 2120 T (nov 08)

Too much going on tonight so i couldn't get my planned intensity in.

Wednesday May 6, 2009 #

Cycling 20:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (control checking) 45:00 [1]
shoes: Asics GT 2120 T (nov 08)

Stomach wasn't great cause i had eaten dinner not long before. Had such a nice time running around on the map. The event tomorrow is going to be a lot of fun. The map is really good.

Brought my headlamp cause i knew it was going to get dark on me. Was really fun doing the last few controls in the dark. At one point saw 4 flourescent eyes staring at me ahead in a field. Was a bit freaked at first until i realized they were deer.

Tuesday May 5, 2009 #

Running 40:00 [1]
shoes: Asics GT 2120 T (nov 08)

Running (sprints) 7:00 [3]
shoes: Asics GT 2120 T (nov 08)

Running 10:03 [3]
shoes: Asics GT 2120 T (nov 08)

4 continuous hill loops.

229
230
237
227

3seconds over my goal time.
Died on the third, went hard on the last to try and make my goal time.

Felt really tired tonight, probably because i started a new job yesterday which has thrown off my sleep cycle.

Monday May 4, 2009 #

Note
(rest day)

Sunday May 3, 2009 #

Orienteering 1:05:00 [2]
shoes: NB MT 840 (sep 08)

Took it fairly easy today. #3 was missing :S. To control 7 i took a retarded route choice where i cut through some horrible woods instead of taking a trail option that would have been much quicker. Then to 9 i caught up to Patrick S.J. so i ran hard to get ahead of him on this trail we cut on to. I really lost focus and got uber confused with the direction the trail was going, and then started thinking i wasn't on the right trail. I probably lost 5min running back and forth on that trail before figuring it out. :( To 10 i again didn't see the trail option and cut through the swamp. I managed to catch back up to Patrick at 12 and the rest of the course went OK.

Really need to work on not losing focus when with other runners.

Cycling 20:00 [1]
shoes: Asics GT 2120 T (nov 08)

To/From McCarthy woods for mapping.

Saturday May 2, 2009 #

Cycling 30:00 [1]
shoes: Asics GT 2120 T (nov 08)

To/From and around McCarthy woods checking control locations. Never really realized how nice of an area it actually is, i guess cause the map was never all that great. Really want to set up a night-o here sometime.

Running warm up/down 42:00 [1]
shoes: Asics GT 2120 T (nov 08)

Had such a nice time at McCarthy woods this morning that i decided i would go back to do my intervals there this afternoon. I should be running on these trails more often.

Running 24:00 [3]
shoes: Asics GT 2120 T (nov 08)

4x4min, 2min rest. Did them on a loop i made of the single track trails in the open area.

Friday May 1, 2009 #

Running 55:00 [1]
shoes: Asics GT 2120 T (nov 08)

Should have done some plyometrics as well, but I wussed out cause my legs were a bit sore.

C • comps in canada 5

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