Training Log Archive: R AndersonIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
Running 1:00:00 [1]
shoes: Asics GT 2140 (May 10)
Sunday May 30, 2010 #
Running warm up/down 30:00 [1]
shoes: VJ Ints (May 09)
Orienteering 25:00 [3]
shoes: VJ Ints (May 09)
Gotta get my technique back together!!!
Cycling 55:00 [1]
shoes: Shimano R086
Saturday May 29, 2010 #
Running 25:00 [1]
shoes: Adizero Mana (Sept 09)
Running race 36:27 [5] 10.0 km (3:39 / km)
shoes: Adizero Mana (Sept 09)
I retrospect I think 35min was a bit much, but I wanted to shoot high. Being so early in the season, I don't think I should ever expect to get great times in this race. Looking forward to seeing where I can get to at the end of the summer. Don't think I did enough speed work in preparation for this, and I need to get back into the regular intensity session schedule.
Anyways, still very happy with how it went, and it was lots of fun as always. Felt smooth and relaxed, and 59th place looks quite nice. :P
NEW PB!! (old: 38:30)
Splits:
330
327
335
339
339 ---->1750
341
342
351
347
336
Running 20:00 [3]
shoes: Adizero Mana (Sept 09)
Friday May 28, 2010 #
Running 45:00 [2]
shoes: Asics GT 2140 (May 10)
Wednesday May 26, 2010 #
Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 10)
Running 22:00 [4]
shoes: Asics GT 2140 (May 10)
324
324
324
324
happy with times, and consistancy.
low on energy, and extremely hot though...
Going to try and maintain 330s on Saturday.
Cycling 50:00 [1]
shoes: Shimano R086
Tuesday May 25, 2010 #
Running 40:00 [1]
shoes: Asics GT 2140 (May 10)
Orienteering 1:00:00 [1]
shoes: VJ Ints (May 09)
Monday May 24, 2010 #
Running 1:00:00 [1]
shoes: Asics GT 2140 (May 10)
Sunday May 23, 2010 #
Running 1:00:00 [1]
shoes: VJ Ints (May 09)
A very successful first Chase event!
Cycling 50:00 [1]
shoes: Shimano R086
Saturday May 22, 2010 #
Note
10k next weekend so next week will be a bit lighter I think.
Running warm up/down 1:10:00 [1]
shoes: Asics GT 2140 (May 10)
Running 15:13 [3]
shoes: Asics GT 2140 (May 10)
Strength 20:00 [3]
Friday May 21, 2010 #
Cycling 50:00 [1]
shoes: Shimano R086
Running 45:00 [1]
shoes: Asics GT 2140 (May 10)
Thursday May 20, 2010 #
Running 45:00 [1]
shoes: Asics GT 2140 (May 10)
Running warm up/down 45:00 [1]
shoes: Asics GT 2140 (May 10)
Running 20:00 [4]
shoes: Asics GT 2140 (May 10)
4x2min hill
155
151
151
151
Wednesday May 19, 2010 #
Running 1:00:00 [1]
shoes: Asics GT 2140 (September 09)
Ankle bugging me this morning, but in a different place.
Strength 30:00 [3]
Tuesday May 18, 2010 #
Running 50:00 [1]
shoes: Asics GT 2140 (September 09)
Orienteering 1:00:00 [3]
shoes: Asics GT 2140 (September 09)
Monday May 17, 2010 #
Running 45:00 [1]
shoes: Asics GT 2140 (September 09)
Sunday May 16, 2010 #
Running 10:00 [1]
shoes: VJ Ints (May 09)
Orienteering 1:56:00 [2]
shoes: VJ Ints (May 09)
Tape job looked pretty retarded but it worked. Also did quite the duct tape job on my right shoe which held it together nicely. Warmup was worrisome with a 12.8km 600m climb race looming and barely being able to run over the rocky trail to the start.
Very easy from the start, caught up and passed Giovanni at 5, then he passed me back on the rocky descent to 9. Tucked in behind him on the long rocky trail run to 10. Pretty much a Sunday morning jog up to this point. Stayed with Giovanni until 12 where I got ahead on the uphill. To my surprise, my ankle was starting to feel better, and so I started to push a bit on the uphills. Up to 15, despite the slow pace, I made many mistakes, which I blame partially on the fact that I was focusing more on my footing then on the map.
After the butterfly loop, things changed considerably. A swiss guy Michael, caught up to me at 18 or so, and I stuck with him throughout the next loop. My pace had definetly quickened, although I was still slow and very cautious on the downhills.
The highlight of this race for me was from 25 to the finish. On 25 and 27 I managed to lose Michael on the big climbs up to the controls, although he caught me back to 26 on the big discent down the road. To my surprise I had the fastest splits on 25 and 27 out of the B loop guys.
Even under the circumstances, I really enjoyed this race. Cruising along with the other runners was a lot of fun, and I take this to be good mental training for the crowded forests of Sweden. Physically I felt much better than West Point. I proved to myself that my shape is good, and I look forward to showing this at some point.
Saturday May 15, 2010 #
Running warm up/down 50:00 [1]
shoes: VJ Ints (May 09)
Orienteering 39:29 [4]
shoes: VJ Ints (May 09)
Only the last string of controls from 17 onwards felt good. My shape felt great, but I couldnt really put it to use in the technical terrain. Right shoe totally fell apart by the end of the race...
Running 10:00 [1]
shoes: NB MT 840 (sep 08)
Orienteering 13:49 [2]
shoes: NB MT 840 (sep 08)
Got back to the start, and decided I'd give myself a chance in the hope that adrenaline or the advil would kick in and I could run normally. But that wasnt really the case. Was hobbling right off the start, and limped my way around the whole course, constantly feeling the ankle with every pronation on a rock. My left leg got quite the workout.
Was frustrating since I felt like I had so much in me and I just couldnt move any faster. Was running so slow that the navigation was easy, although made a mistake at the end by not looking at the map and thinking that everyone had to go around the far end of the fence.
Friday May 14, 2010 #
Running 25:00 [2]
shoes: Asics GT 2140 (September 09)
Thursday May 13, 2010 #
Running 35:00 [3]
(rest day) shoes: Asics GT 2140 (September 09)
Wednesday May 12, 2010 #
Running 1:00:00 [1]
shoes: Asics GT 2140 (September 09)
Cycling 55:00 [1]
shoes: Shimano R086
Tuesday May 11, 2010 #
Running warm up/down 50:00 [1]
shoes: Asics GT 2140 (September 09)
Running 11:59 [4]
shoes: Asics GT 2140 (September 09)
225
222
223
222
Orienteering 45:00 [1]
shoes: Asics GT 2140 (September 09)
Running 15:00 [1]
shoes: Asics GT 2140 (September 09)
Monday May 10, 2010 #
Running 45:00 [1]
shoes: Asics GT 2140 (September 09)
Sunday May 9, 2010 #
Running warm up/down 10:00 [1]
shoes: VJ Ints (May 09)
Orienteering 1:14:00 [3] 7.4 km (10:00 / km)
shoes: VJ Ints (May 09)
Wasn't awake at all today. Maybe my Gat nav. skillzz got messed up after the easier terrain at West Point. Was focusing way too much on getting through the woods and not reading my map or compass at all. Made a big and stupid 5min mistake on control 3, which was an easy ctrl. 10min in total probably.
My two main mistakes today came from leaving controls in a non exact direction heading towards a) a large trail and then b) a stream crossing. When I got to the trail I wasn't exactly sure where I was (left or right of the line) and I assumed I could keep going and recover off a feature in the woods. The visibility is not good though and I wasn't able to identify anything significant and floundered around for a while. In the case of the stream I headed way off to the right out of the control without knowing it, and then had to go all the way back to the left.
Interestingly I can think of two similar mistakes to this that I made last weekend. I need to keep in mind to leave the control checking the compass better or to aim off, and that proper direction is more important than fast flow through a control.
Two other mistakes today came from attacking the control. Also made some mistakes like this last weekend and well, probably in most races in the past. Maybe my 'not choosing attackpoints habit' is catching up with me, or i'm just not being careful enough.
On a positive note, my speed felt good, and was running fast on the easy legs and up the hills. Oh but my right shoe is falling a part, and my left foot (ball) hurts now, roflcopterzz...
Saturday May 8, 2010 #
Running 1:05:00 [1]
shoes: Asics GT 2140 (September 09)
Tired and sore today. Planned to do an intensity session but my left calf was getting sore, and I have the meet tomorrow, so decided not to.
Friday May 7, 2010 #
Running 1:00:00 [1]
shoes: Asics GT 2140 (September 09)
Bonked 30min in due to no breakfast. The rest of the training was then really hard.
Cycling 50:00 [1]
shoes: Shimano R086
Thursday May 6, 2010 #
Note
Running warm up/down 1:00:00 [1]
shoes: Asics GT 2140 (September 09)
Running 33:00 [3]
shoes: Asics GT 2140 (September 09)
330
330
325
324
32?
32?
Strength 30:00 [3]
Wednesday May 5, 2010 #
Running 1:10:00 [1]
shoes: Asics GT 2140 (September 09)
Cycling 1:00:00 [1]
shoes: Shimano R086
Tuesday May 4, 2010 #
Running 45:00 [1]
shoes: Asics GT 2140 (September 09)
Orienteering 30:00 [1]
shoes: Asics GT 2140 (September 09)
Orienteering 15:00 [4]
shoes: Asics GT 2140 (September 09)
Some time added for stretching and jogging between courses.
Sunday May 2, 2010 #
Running warm up/down 30:00 [1]
shoes: VJ Ints (May 09)
Orienteering 1:23:27 [3]
shoes: VJ Ints (May 09)
Technically I am very happy, since I only really had about 2min of mistakes. It came down to the route choices though. I lost 2min on a dumb route to 8 where I went north around the fence and side-hilled the entire way, and 1min on 15 where I took the routechoice to the right.
A great weekend overall. My first time at West-Point, and I was greeted by some amazing terrain, maps and organization, and really great course setting. The campus is really beautiful, and the cadets are so lucky to have such great areas to train on.
Saturday May 1, 2010 #
Running warm up/down 40:00 [1]
shoes: VJ Ints (May 09)
Orienteering race 43:48 [3] ****
shoes: VJ Ints (May 09)
By control 9 I had basically given up on any chance of a good result. I was so tired, obviously from the heat like everyone else, but I think it was more than that. Was feeling a bit sick/tired on Wed/Thurs, so maybe there was some residual there. Walked on every uphill after ctrl 3, which was really depressing.
Very surprised by the result, 5th place, a big fluke! Goes to show what a relatively clean race can produce. By slowing down and getting into the map on 4,5,6 I guess I avoided the costly mistakes that many others did.
Running warm up/down 40:00 [1]
shoes: VJ Ints (May 09)
Orienteering race 17:14 [5]
shoes: VJ Ints (May 09)
So I made the same mistake I always do, I went out like a bat out of hell to try and catch Eric. Had made up all but maybe 15s by 6, then it all went downhill. Was doing well to about ctrl 10 but couldn't hold the pace this time. Basically just hit the wall physically, and a ~45s mistake at 13 (couldn't see the last all-grey canopy building on the map) drained me of everything. Could see Eric slipping away the rest of the race, and he managed to gain everything back on the last few controls. Kudos to him for pushing right to the line.
Ideally I would have worn shorts and a singlet for this race, as the heat was again brutal with the full black pants and socks.
I think starting late for this race was a definite advantage since you could basically see half the legs from the main parking lot.