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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Running22 15:47:01
  Orienteering13 13:38:18 24.85 40.0
  Cycling10 7:40:00
  Total29 37:05:19 24.85 40.0
  [1-5]29 35:45:19

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Monday Aug 31, 2009 #

Note
(rest day)

Sunday Aug 30, 2009 #

Running 10:00 [1]
shoes: VJ Ints (May 09)

Orienteering 1:58:00 [3] 15.0 km (7:52 / km)
shoes: VJ Ints (May 09)

Wanted to start off cleanly, and have a good start to get me through the rest of the race. Didnt happen though. 1min miss to 1 and then lots more after that, including 5min to 14.

Another dissapointment, but it could have been worse.

Saturday Aug 29, 2009 #

Running 20:00 [1]
shoes: VJ Ints (May 09)

Orienteering 43:00 [4]
shoes: VJ Ints (May 09)

Very solid first half. Caught up to Brent at 7 and we were running fast, maybe too fast. Massive mistake at 9, where I just couldnt understand the map and re-locate. And then ran off like a retard to 10 and made an even bigger mistake.

A solid 8min lost. Dissapointed.

Friday Aug 28, 2009 #

Orienteering 14:59 [5]
shoes: VJ Ints (May 09)

Big miss to 3, where I actually found 4 first. Another big one to 5, and a slight detour to 6.

Very nervous before start, didnt have my "head in the game", dissapointed.

~1:30 lost

Running 30:00 [1]
shoes: VJ Ints (May 09)

Thursday Aug 27, 2009 #

Running 15:00 [1]
shoes: VJ Ints (May 09)

Orienteering 34:19 [4] 6.7 km (5:07 / km)
shoes: VJ Ints (May 09)

Relay Champs WOOO!

Third leg for OOC 1. Eric had a solid run coming in around 1minute after Graeme from Vancouver. Jeff ran a really fast second leg and managed to get the lead for me. Very nervous, cause I'd never been in this stressful position before, and I knew I had some very fast runners behind me.

However I think I handled my nervousness/adrenaline really well and I had a clean and fast run. Was looking over my shoulder a lot to see if Magnus was in sight, but I never saw him. Heard that i had started with a three minute lead at the spectator control, so I was able to relax a tiny a bit on the last loop, and focus on my technique. Managed to actually gain another 2 minutes on second place by the finish.

One of the easier maps run on in the week, but I was running quite fast. I'm very proud of my race, and my team and the other Ottawa teams with their great races as well.

Wednesday Aug 26, 2009 #

Orienteering 25:00 [3]
shoes: VJ Ints (May 09)

Sass Peepre Relay

Was on a team with Jennifer from Whitehorse. We came in second place, and got chocolate bars!

Running 15:00 [1]
shoes: VJ Ints (May 09)

Orienteering 32:00 [4] 5.0 km (6:24 / km)
shoes: VJ Ints (May 09)

Prairie Goat

Decided in advance that 14km would be too much for myself 2days before COCs, so just did the first 5k to the spectator control.

Had a great first leg going in the mass start. I could see the rest of the guys behind me climbing up and over a hill on the way to the control, and I took a nicer route around the hill with a good attack. However I still managed to mess things up by going to three different thickets before finding my own (1min lost). Long leg to 2. I beasted it down the trail, and to my suprise I could see a few of the other guys across the field. I must of passed them going into the control, and I managed to punch right after Patrick. Ran with Patrick until the trail section to 4 where he started to pull away. Made a 1 minute mistake to 6, where Jon T. caught up to me, and we ran together to the spectator control.

This race was a big confidence booster. I showed myself that I could keep up with the faster guys, and be faster than them with good orienteering.

Tuesday Aug 25, 2009 #

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

Jogged around all of the model controls, skipping the control which had the hornets nest.

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

Long leg training while being shadowed by Mike. Very fun session I found. Felt very comfortable for once in the terrain.

Monday Aug 24, 2009 #

Orienteering 45:00 [1]
shoes: VJ Ints (May 09)

Some relocation exercises with Eric and Lee, and then some control flow controls.

Sunday Aug 23, 2009 #

Orienteering 1:29:00 [4] 13.3 km (6:42 / km)
shoes: VJ Ints (May 09)

1min mistake to number 2, where I confused a white area on the map, with another hard to see white area. After that I got my head screwed on and had a solid run. Lost contact with the map on the long leg to 7 while accidently reading a parallel leg, but I just kept running in the right direction and found myself on a trail (1min lost?). Caught up to Steven at 14 and we raced into the finish close together.

Running 15:00 [1]
shoes: VJ Ints (May 09)

Saturday Aug 22, 2009 #

Running warm up/down 30:00 [1]
shoes: VJ Ints (May 09)

Orienteering 42:00 [4]
shoes: VJ Ints (May 09)

WCOC Middle

5min mistake to number 1. I was going through a white vague area hoping to hit a ridge, but the visibility was really bad and it even seemed that i was going downhill rather than up. So got super confused there. Then I relocated on a hill top, but was flustered at that point and was not able to find the control from there. Wandered around a bit trying to relocate, and found myself back on the same hill top, at which point i basically walked into the control trying to line things up. Some fast legs after that, but more mistakes on 6 7 9 and 10. Fairly evident after this race that my shape is better than my technique atm.

Friday Aug 21, 2009 #

Running warm up/down 20:00 [1]
shoes: VJ Ints (May 09)

Orienteering 15:00 [5]
shoes: VJ Ints (May 09)

WCOC Sprint.

Wasn't really in running mode, after several hours of travelling. Made a 20s mistake to 7, and then a big 1min mistake to the 14th. Not too mad about it though cause my speed wasn't all that bad.

Thursday Aug 20, 2009 #

Note
(rest day)

Wednesday Aug 19, 2009 #

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

Tuesday Aug 18, 2009 #

Running 46:00 [1]
shoes: Asics GT 2140 (May 09)

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

4x2min, 3min rest

bleuughghdgkjshlgkduh...

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

Monday Aug 17, 2009 #

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

Felt good, and went way too fast...

Sunday Aug 16, 2009 #

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

Running 21:00 [4]
shoes: Asics GT 2140 (May 09)

The heat was unbearable for me today. 4 x 1k at the farm. Totally exhausted by the third one, and just tried to gut out the last one.

320
315
330
327

Legs a bit stiff, and more GI problems.

Saturday Aug 15, 2009 #

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

setting out ribbons...

Friday Aug 14, 2009 #

Running 35:00 [1]
shoes: Asics GT 2140 (May 09)

Felt run down today. Got home and had a nap, so only got out when it was pretty much dark. Felt OK though. I drank some of that veggie energy drink again...

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

Running 12:01 [3]
shoes: Asics GT 2140 (May 09)

Took it a tad easier than normal. Very pleased though that I got faster with each lap. Hadn't planned it out that way...

230
228
223
221
219

Thursday Aug 13, 2009 #

Cycling 1:10:00 [1]
(rest day) shoes: Shimano R086

Wednesday Aug 12, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

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

Plan was to go longer and do some sprints and plyo, but I felt completely exhausted. Felt hypoglycemic for most of it.

Gotta go see the doctor...

Tuesday Aug 11, 2009 #

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

putting up/taking down controls + warm up/cool down.

Running 25:00 [4]
shoes: Asics GT 2140 (May 09)

5x2min, 3min rest.

With Eric at Hog's Back. Was good for the first 4, but stomach exploded on the last one. Its too bad, it was shaping up to be a good head to head sprint finish.

Cycling 30:00 [1]
shoes: Shimano R086

Monday Aug 10, 2009 #

Cycling 30:00 [1]
shoes: Shimano R086

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

setting up/ taking down controls.

Sunday Aug 9, 2009 #

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

In general, wasn't very energetic, and legs felt heavy...

Running 20:00 [3]

Plan was to do 4x 1km at a high intensity. But on my second one I had to stop cause my stomach was about to explode. So just jogged for a while until i felt better and then went hard for one last one. Pretty lame session, but at least I ran two good times.

3:09 (uphill) (new PB)
3:55 (stopped half way)
3:08 (downhill) (newer PB)

Saturday Aug 8, 2009 #

Orienteering 1:30:00 [1]
shoes: VJ Ints (May 09)

Setting up ribbons at Cite des jeunes. I think it will be a cool training. Woods were nice, bugs not bad, probably cause I actually used bug spray this time.

Friday Aug 7, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 30:00 [1]
shoes: Asics GT 2140 (May 09)

felt very weak and tired. I obviously have a bit of a bug, that im not yet over.

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

Running 5:00 [4]
shoes: Asics GT 2140 (May 09)

did 2 loops, then my stomach started to really bother me, so i stopped. Very dissapointed, walked home.

Thursday Aug 6, 2009 #

Running (short) 40:00 [2]
shoes: Asics GT 2140 (May 09)

Ran along side Eric on his bike on the way out. Nice to hear how his races at JWOC went.

Felt tired and run-down again today...

Cycling 50:00 [1]
shoes: Shimano R086

Wednesday Aug 5, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

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

Felt tired and run down all day at work. Felt crap running too.

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

4x2min, 3min rest.

SLOWWWW :(

Tuesday Aug 4, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Got home really late after biking through the big storm. No motivation to go back out in the shitty/scary weather. Will have to shift my training this week.
Easy week though, so not too concerned.

Monday Aug 3, 2009 #

Cycling 40:00 [0]

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

nice run. Felt really good so went a bit too fast in parts.

Sunday Aug 2, 2009 #

Orienteering long 1:30:00 [1]
shoes: VJ Ints (May 09)

Setting up flagging at Kanata Lakes on the 7.5k course Eric set up in the spring.

Quite the adventure today, heres a summary:


1. Bugs were bad. Mosquitos and deer flies. Very annoying when stopped to hang the ribbons.

2. Saw a massive wild turkey.

3. Crossing the big open area, the grass was really high. Went to cross a bit of a sunken area, but didnt realise that it was a stream. I wasnt really looking at the map, and it was completely grown over with the long grass. So in an instant went from running normally to being in water up to my neck. A bit of a shocker!

4. Half-way around I ran out of ribbon. Decided that I would have to just hang the rest of the controls on another day, but I would keep going around the course just to visit the control locations. On my way to the next control though I found a whole bunch of ribbon hanging in the middle of the forest (probably from mountain bikers). So I took all of it down, and was able to finish hanging the controls. :)

5. On my way to the last control, I popped into a little clearing and found myself running towards 2 deer (about 10m away). Normally when I see deer I dont even need to slow down, the deer usually see/hear me first and are already running away. This time however I had to totally stop...

These two deer didnt even have the normal, 'oh shit a human, lets run away' look. They were standing completly in-line facing me, in a very solid dominant stance, with more of a 'your not coming any-closer' stare.

At the time, what popped into my head was that they were probably trying to protect a fawn, and that I heard somewhere that in rare circumstances deer can get very defensive and try to attack.

So I started to run off to the left to try and take a different route around the clearing area, i looked back though and one of the deer started following me! I wa thinking it was probably the male, but it didnt have antlers. I started yelling at it and clapping at it, but it didnt budge it just kept staring at me. I ran a bit more, looked back and it was still following me! So at this point I was a bit freaked and I quickly ran away.

I was running fairly fast for the rest of the leg without looking behind me, and I managed to spike the control location. I thought I had lost the deer by then, and I'd relaxed a bit. Hung the ribbon, looked back, but the deer was still there staring at me!

At this point I broke off a limb of a dead log, so I could get the loud snap sound, and held on to the broken branch, hehe. He still didnt move though so I continued running and jumped over the fence onto the railway, and ran back along the trail to the car. Kept looking behind me the rest of the way, thinking that he was going to pop up again. :P

Laugh at me all you want, I was scared of a deer... However I think most people would have been freaked by this situation as well. :)




Saturday Aug 1, 2009 #

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

Running 28:00 [3]
shoes: Asics GT 2140 (May 09)

6 x 1km, 2min rest

340
340
340
330
340
317 (times are roughly right, except for the last one which is exact)

Times were slower than i was hoping, but i was going at a comfortable pace that I probably could have sustained for a bunch more. Only really went hard on the last one, which i think is one of the fastest k's ive recorded. So although my times are slower than what i've recorded before, i believe i am in better shape now.

Very hot out, so more good training for the prairies I think.

There was a triathlon going on at Mooney's Bay which looked like fun, I wish I had of done it.

Cycling 40:00 [0]

Biking downtown and back. Working at an eco-fair all week-end. :S

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