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Training Log Archive: R Anderson

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Running23 20:37:10 1.49 2.4 120
  Cycling21 16:30:00
  Orienteering1 1:16:00
  Total28 38:23:10 1.49 2.4 120

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Friday Jul 31, 2009 #

Cycling 50:00 [1]
(rest day) shoes: Shimano R086

Legs sore.

Met a guy on the way home, who is biking across the country. Pretty cool!

Thursday Jul 30, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 40:00 [1]
shoes: Asics GT 2140 (May 09)

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running 14:50 [3]
shoes: Asics GT 2140 (May 09)

6 laps at threshold pace. Watch out of memory, but my laps were all around or slightly under 2:30

Legs sore. My left hip was bugging me a bit all day.

Wednesday Jul 29, 2009 #

Running 50:00 [1]
shoes: Asics GT 2140 (May 09)

including 15min of plyo.

Cycling 50:00 [1]
shoes: Shimano R086

Tuesday Jul 28, 2009 #

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 09)

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running intervals 20:00 [4]
shoes: Asics GT 2140 (May 09)

4x2min, 3min rest. Had originally planned for 6, but i was really tired and hungry and wanted to go home. Lame excuse, but at least i did 4. I was feeling like i was bonking during my warm up, and i didnt think i'd get through the workout.

Cycling 50:00 [1]
shoes: Shimano R086

Monday Jul 27, 2009 #

Running (easy) 45:00 [1]
shoes: Asics GT 2140 (May 09)

My mom brought home some herbal drink mix which is supposed to give increased energy and mental alertness for physical activity, so i tried it. On the way out i felt tired and slow, and i was thinking it was a load of crap. But I actually felt better on the way back. I dont think it beats caffeine though...

Sunday Jul 26, 2009 #

Running tempo 24:00 [3]
shoes: Asics GT 2140 (May 09)

4x4min 2min rest at McCarthy woods. Hot and buggy in the open areas and felt somewhat tired. Also the trails are all grown over now with grass and branches so it made things slower. I think this is good training though for COC's.

Running long 1:10:00 [1]
shoes: Asics GT 2140 (May 09)

felt like crap this morning, and just lazed around watching the tour. Drank a cup of coffee though and felt much better. Decided i havn't felt that good sore feeling in my legs for a while so went longer than planned.

Saturday Jul 25, 2009 #

Running long (trail) 1:10:00 [1]
shoes: Asics GT 2140 (May 09)

nice solo run up in the gats. Didnt really feel 100% but oh well, was abit sluggish and tired. Was very muddy and wet, shouldnt have worn my road shoes. Deer flies were bad.

I will try to do most of my long runs from now on up in the park. Time seems to go by much faster on the trails up there, it's better training and it's more fun.

Friday Jul 24, 2009 #

Cycling 30:00 [1]
shoes: Shimano R086

went to fresh air after work, so no riding home. Set up an appointment to get my bike fitting. Also got a spare tube and CO2 cartrdges.

Returned a pair of oakley sunglasses that i got for my birthday because they didnt fit me too well. Will order a new customized pair online (Radars). What colour frame/lenses should i get???

Running 33:00 [1]
shoes: NB MT 840 (sep 08)

got home at 7:30. Suprised i had the motivation to do this seeing as I was quite tired and feeling a bit run down again.

Running tempo 9:40 [3]
shoes: NB MT 840 (sep 08)

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228
226
221

Thursday Jul 23, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Soo tired today, and felt run down. Got home and took a 2hr nap, no run. Why am I so weak, i don't even train all that much?? :(

Wednesday Jul 22, 2009 #

Running warm up/down 50:00 [1]
shoes: Asics GT 2140 (May 09)

Running 20:00 [3]
shoes: Asics GT 2140 (May 09)

4x2min, 3min rest.

Felt great tonight! Glad i postponed the workout...

Cycling 50:00 [1]
shoes: Shimano R086

Tuesday Jul 21, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 40:00 [1]
shoes: Asics GT 2140 (May 09)

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running 5:00 [3]
shoes: Asics GT 2140 (May 09)

Did my first 2min interval, but my stomach was really bad. Decided to do the workout tomorrow instead when i will hopefully feel better.

Monday Jul 20, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 30:00 [2]
shoes: Asics GT 2140 (May 09)

Evening run. Felt strong and it was hard to not run faster.

Riverside> McCarthy woods>McCarthy>Walkely

Sunday Jul 19, 2009 #

Running 50:00 [1]
shoes: VJ Ints (May 09)

putting out/taking down controls.

Orienteering 1:00:00 [1]
shoes: Shimano R086

was actually out for 2:45 but probably only had my heart rate up for an hour.

Orienteering 16:00 [4]
shoes: VJ Ints (May 09)

sprint/middle course which i ran hard.

Saturday Jul 18, 2009 #

Running warm up/down 31:00 [1]
shoes: Asics GT 2140 (May 09)

Running 24:00 [3]
shoes: Asics GT 2140 (May 09)

4x4min 2min rest.

When i was heading out I could see some storm clouds rolling in, but decided to go for it (with ipod :S).

After second repeat it started to pour. Trails got really slippery but i managed to finish ok just not as fast as my first two. Luckily there was no thunder or lightning as i was in a semi open area. Ran home through the forested area and it was actually really fun.

Twas fun running in the rain, i should do it more often. Ipod is ok even though it was totally soaked.

Friday Jul 17, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

managed to patch my tube before work.

No running tonight. Too tired, gotta rest up a bit and take it easy so i can train well tomorrow and sunday.

Thursday Jul 16, 2009 #

Cycling 30:00 [1]
shoes: Shimano R086

Flat tire so didnt bike home.

Running 37:00 [1]
shoes: Asics GT 2140 (May 09)

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running 9:22 [4]
shoes: Asics GT 2140 (May 09)

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223
225

felt tired tonight. Had to swerve around kids on the hill and it was also fairly windy.

Nice that there were no storms though as was predicted.

Wednesday Jul 15, 2009 #

Running 45:00 [2]
shoes: Asics GT 2140 (May 09)

felt strong but started to bonk near the end. need to eat something at around 3-4 in order to stop this.

Cycling 50:00 [1]
shoes: Shimano R086

Tuesday Jul 14, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 09)

Running 20:00 [3]
shoes: Asics GT 2140 (May 09)

4 x 2min 3 rest.

Great to be running again. Felt pretty good. Gotta take it a bit easy this week though, and try to get rid of the crap in my throat. 10pm bed time for the rest of the summer!

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Monday Jul 13, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Sunday Jul 12, 2009 #

Running 40:00 [1]
shoes: Asics GT 2140 (May 09)

Note
(sick) (rest day)

Felt really run down yesterday with a sore throat. Felt like I had recovered from being sick early in the week, but a week of decent training and not enough sleep got me sick again.

I'd started out on my run yesterday, but after 50m I realised a hard run was just going to make things much worse. Had an O-session planned for today but just went for a really short easy run instead. Glad I listened to my body, even though I'm mad I couldnt get the planned training in.

Hopefully this two day rest will enable me to get back into a good cycle this week.

Friday Jul 10, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 45:00 [2]
shoes: Asics GT 2140 (May 09)

30min short run + 15min plyometrics. A bit tired, but it was a beautiful night and a nice sunset.

Thursday Jul 9, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 09)

Running (sprints) 5:00 [3]
shoes: Shimano R086

Running tempo 9:18 [4] 2.4 km (3:52 / km) +120m 3:06 / km
shoes: Asics GT 2140 (May 09)

hill loops

felt good, legs a bit heavy.

218
219
220
220

Happy with times.

Wednesday Jul 8, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 40:00 [1]
shoes: Asics GT 2140 (May 09)

Legs really tired.

Didnt eat anything after getting home from work and on the way out i could already feel that i was going to bonk, although kept going to my planned turn-around.

When i got to the turn-around i stopped to walk for a bit and my head started to spin. Managed to keep running all the way home, but it was a real struggle and I could only think of food the whole time.

Tuesday Jul 7, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 45:00 [1]
shoes: Asics GT 2140 (May 09)

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running tempo 20:00 [4]
shoes: Asics GT 2140 (May 09)

legs felt really good, and body felt well rested and strong.

4x2min 3min rest on the hogs back hill loop

Monday Jul 6, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Sunday Jul 5, 2009 #

Cycling 1:00:00 [1]
shoes: Shimano R086

Nice ride with my cousin along the canal.

Running 35:00 [2]
shoes: Asics GT 2140 (May 09)

20min to/from the hill, 15min plyometrics. Felt flat...

Saturday Jul 4, 2009 #

Running 45:00 [1]
shoes: Asics GT 2140 (May 09)

nice easy run with my uncle. Legs felt good, but my head is still a bit sickish.

I find it tough to be motivated to get back into training after being sick.

Cycling 20:00 [1]
shoes: Shimano R086

Friday Jul 3, 2009 #

Note
(sick)

Felt horrible today

Wednesday Jul 1, 2009 #

Running 1:05:00 [2]
shoes: Asics GT 2140 (May 09)

Felt horrible.

I'm sick now so that's probably why I didn't feel good running.

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