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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Running22 16:05:36 3.11 5.0
  Orienteering14 12:27:22
  Cycling5 4:30:00
  Water Running2 1:45:00
  Strength4 1:00:00
  Stretching1 15:00
  Total41 36:02:58 3.11 5.0
  [1-5]39 35:31:58

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Saturday Jul 31, 2010 #

Note
(rest day)

Travelling to Mora to Linus' cabin.

Friday Jul 30, 2010 #

Orienteering 1:07:00 [5]
shoes: Inov 8 oroc (july 10)

Stage 5

Hoped to get back into the top 20 in the final stage but would have had to make up 5min. Start was hectic and lost about 2min on 2 and was slow to 1 and 3. Took a horrible route to 4 and basically ran for 500m through a swamp/shallow lake. Everything was way more wet than normal due to all the rain. Lost total contact at one point and lost at least 5min on the leg. A guy 3min behind me caught me at 5 and we ran together until 9. Ran away from him on the road to 10. OK up to the end of the course technically, was also much drier and pleasent. Another H21 caught me at 14 and tucked in behind with the goal to pass him into the finish. Well, twisted my bad ankle going into 16 and he got away. Had to sort of hobble into the finish while frequently looking over my shoulder.

Suprisingly, considering how bad the race was, I only dropped one place to 24th. Am sure I would have stayed 23rd if it wasnt for my anle in the end. :P

In all I'm very satisfied with the week. Prior to I was simply hoping for one top 20 finish and I got two, and I almost came top 20 overall. This out of over 250 runners, and ahead of guys who beat me at WUOC. Definetly better than I was expecting. :) Days 1,2 and 4 were probably the best races I've ever had.

Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)

Running 1:00 [0]

Stage 6

:)

Thursday Jul 29, 2010 #

Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)

Orienteering 56:00 [5]
shoes: Inov 8 oroc (july 10)

Stage 4

Much better. Ankle felt alright and was able to move at full speed. Finally didnt miss #1, but made a 1min mistake on 2, again an in-circle mistake. 1min on 4, 1.5min on 7 and 30s on 8. Non optimal routes on 6 and 14. Pretty solid and fast other than that. Favourite terrain of the week.

The last few controls were incredibly fast and fun, and caught the NTNUI guy from day 1, who started 1min ahead of me, in the finish chute. 18th on the day and moved up to 23rd place overall.



Wednesday Jul 28, 2010 #

Orienteering race 15:50 [4]
(rest day) shoes: Adizero Mana (Sept 09)

Biathlon O

A really fun event that Eric and I managed to get into. We were frequent customers at the 10kr shooting challenge earlier in the week, and the organizers let us sign up late.

Here's how it went:
1. Short sprint course
2. 5 Prone shots (very small targets)
3. Penalty laps
4. Second sprint loop
5.5 Standing shots (larger targets)
6.Penalty laps
7.Finish

Only got 1 for 10 shots, haha. Was trying to get through them really quickly though, and since the penalty loop was quite short, it worked out. 1:30 lost on penalties :P Eric did much better than me on the shooting.

Managed to win H21 out of all the waves throughout the day.Won a nice O-Ringen prize pack!!

Tuesday Jul 27, 2010 #

Running warm up/down 30:00 [3]
shoes: Inov 8 oroc (july 10)

Orienteering 1:23:00 [3]
shoes: Inov 8 oroc (july 10)

Stage 3

FML...

Rolled ankle with 10min before start while warming up. A hole in the field that was impossible to see. Thought everything was over right there and then. Managed to keep moving though and was able to keep it from seizing up too much. Decided to hobble around the course and try not to drop too much time.

Mind was too focused on the ankle though and my footing and I made a massive 8min mistake in the complex circle of #1. Lost 5min just being slow on the long leg to 2. Course was ok after that, 1min on 11, but I was mostly just going pretty slow except on the trails. Jogged into the finish. 23min down on stage and way down to 31st overall.

Monday Jul 26, 2010 #

Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)

Orienteering 37:57 [5]
shoes: Inov 8 oroc (july 10)

Stage 2

Very tough area, technically and physically. 1min lost on 1 and 7 and between 8 and 14, just small dumb missess. Came in to the finish dissapointed with my race, thinking people would be low 30s. Then I went and looked at the results board...

WAwaweewow! 12th place, 11th overall. Very happy, although a perfect race could have been a stage win perhaps! Very nervous about stage 3 after this...

Sunday Jul 25, 2010 #

8 AM

Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)

9 AM

Orienteering 1:03:00 [5]
shoes: Inov 8 oroc (july 10)

Stage 1

Shaky on controls 1 and 2, was within 5m of control at 2 but wasnt confident and didnt see it. Baled out and lost 3min. In general controls very hard to take within circle, especially at 1:15 000.

NTNUI guy caught up to me at 2 by 3min. Met back up at 3 and leap frogged until 6. He took off on the long leg to 7, and I grabbed on to this tail. Really learned from him how fast you can run in this terrain by just going straight, being confident, and going off the big features. Had a nice little train going for a while when Mathias Kyburz joined in (overall winner of M20E), but we left him going into the control.

Got ahead of NTNUI guy on 8 and took a different route to 9 and punched right before him. He kept making mistakes at the control and I would get a bit ahead. Running insanely fast into the finish, and beat the norwegian after he missed the 2nd last.

Finally felt good physically!!!! :):) Such a fun race.

Saturday Jul 24, 2010 #

Note
(rest day)

thank god.

Not the best one though with the banquet prior to and travelling to O Ringen.

Friday Jul 23, 2010 #

Running warm up/down 40:00 [1]
shoes: Inov 8 oroc (july 10)

Orienteering 52:00 [5]
shoes: Inov 8 oroc (july 10)

WUOC Relay

Got first choice for which leg and chose the first.

Started out w/ the pack until 5 but then died. Going out hard was not a good idea in retrospect but wanted to see how long I could last. Physically felt like shit, not a surprise! Only felt good for the long, but that probably screwed me for the rest of the week.

Jordan caught up to me at 12, which was really deflating, stuck with him until the spectator control but I was really struggling. Couldnt hold on in the final rocky area and on the downhill legs. Jordan gained 1min on me in the last 500m.

Still a fun race, and had less than 1min in mistakes.

Thursday Jul 22, 2010 #

Running warm up/down 40:00 [1]
shoes: Inov 8 oroc (july 10)

1 PM

Orienteering 44:00 [5]
shoes: Inov 8 oroc (july 10)

WUOC Middle

Fast off the start and on the trail run to 3, but a bad route and messed up the control by several minutes. Thrown off by the extra trail which wasnt mapped well.

Really bad route to 7 and small mistakes throughout the rest. Felt shit physically again.

Wednesday Jul 21, 2010 #

3 PM

Running warm up/down 1:00:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

4 PM

Orienteering race 17:35 [5]
shoes: Adizero Mana (Sept 09)

WUOC Sprint.

Not good.

Right off the bat felt poor physically. Very flat with no top gear.

Not paying attention off the start and was trying to read ahead too much. Mistakes on 1 and 4, and then a big one to 8, at least 45s in all.

The end was very tricky and exhausting. Lost some time on the routes which I didnt have the chance to look at ahead of time. Depressing looking at the results.

Tuesday Jul 20, 2010 #

8 AM

Running warm up/down 50:00 [1]
shoes: Inov 8 oroc (july 10)

9 AM

Orienteering 1:43:00 [5]
shoes: Inov 8 oroc (july 10)

WUOC LONG

Satisfied. 2nd north american, 1st canadian.

Doing great up until the frist radio at 5, then blew 5min on 6. Not confident going into the control after going off my bearing prior to entry. Went too high and couldnt see the gully the control was in.

Wanted to limit my mistakes after that and ran great up until the circle of 15. Fatigue set in and two significant and stupid mistakes on 15 (3min) and 16(2min).

Still, not bad for first race in 3months. Really loved the terrain, tough running, didnt use the swamps quite enough as they were really fast.

Gave everything physically for this race, which in retrospect, did not bode well for the rest of the week with no rest days.

Monday Jul 19, 2010 #

11 AM

Orienteering 1:00:00 [1]
shoes: Inov 8 oroc (july 10)

WUOC model event.

REally bad. Horrible prep for tomorrow. Couldn't get into the map at all, tough running too.

Sunday Jul 18, 2010 #

10 AM

Running 40:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

easy morning run w/ jeff around sodermalm. very nice but very tired! Late night at Grona Lund for Jeff's birthday :P:P

Saturday Jul 17, 2010 #

11 AM

Orienteering 1:20:00 [2]
shoes: Inov 8 oroc (july 10)

headed by the o store in stckhlm prior to training to pick up te new shoes. not supportive at all but will be simply my racing shoes. very light and fast! Tey didnt have any integrators in stock in my size and there was nothing else that was a supportive shoe that werent bricks.

Met up wit Linus for th training and hetook us over to lidiing on te naturpasset map. Nice area and good to get a good asy session in befoe the races.
ps. this keyb9ard is horribe andim in a rush. will fix tis soon.

Friday Jul 16, 2010 #

Note

A rough two days travelling, exhausted.

Wednesday Jul 14, 2010 #

Running 1:00:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Tuesday Jul 13, 2010 #

9 AM

Running warm up/down 50:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Running 28:00 [4]
shoes: Mizuno Alchemy 9 (July 10)

5x1k, 2min rest

327
324
323
325
323

Sunday Jul 11, 2010 #

7 AM

Running 50:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Early morning run with my uncle.
5 PM

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

Watching the tour ahead of time always gets me out the door quicker. :)

Now for some rest.

Saturday Jul 10, 2010 #

12 PM

Running warm up/down 50:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering 38:00 [4]
shoes: NB MT 840 (sep 08)

10 PM

Strength 15:00 [3]

Friday Jul 9, 2010 #

12 PM

Water Running 45:00 [1]

5 PM

Cycling 50:00 [1]
shoes: Shimano R086

Thursday Jul 8, 2010 #

6 PM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Orienteering 30:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

Wednesday Jul 7, 2010 #

12 PM

Water Running 1:00:00 [1]

4 PM

Stretching 15:00 [0]
shoes: Mizuno Alchemy 9 (July 10)

Exercises at Athletic Therapy
6 PM

Cycling 50:00 [1]
shoes: Shimano R086

10 PM

Strength 15:00 [3]

Tuesday Jul 6, 2010 #

9 AM

Running 45:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

12 PM

Strength 15:00 [0]

very short easy swim before lunch to cool off.
7 PM

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 10)

Condensed workout because of the heat.

Running 20:00 [3]
shoes: Asics GT 2140 (May 10)

4x2min hill

Not a day to go hard. Made sure to just be hitting 2mins.

Sunday Jul 4, 2010 #

5 PM

Running warm up/down 1:05:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Running 9:41 [4]
shoes: Mizuno Alchemy 9 (July 10)

4x hill loop

225
222
224
229

Saturday Jul 3, 2010 #

12 PM

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

5 PM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Soo, I got a new pair of shoes. For the longest time my knee wasn't getting better even by wearing my trusty old 2140s all the time. Then after some examination it appears that they may not be providing enough support, since some 'caving in' is clearly visible. So I got a pair of motion control shoes. :S Really didnt want to get a pair of control shoes because of their crazy weight, but the mizunos are about the same or even lighter than the 2140s.

So far so good. The only thing that worries me is that they are too supportive and arent providing enough cushioning?, or that they may overcorrect. In any case they will be good for my trip since I will likely be walking around a lot, and will be racing in crap shoes.

Friday Jul 2, 2010 #

Strength 15:00 [3]

9 AM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

easy morning run with Stu.
5 PM

Note

Very tired this afternoon, so no training. This week has turned into a rest week, which is OK, all things considering.

Thursday Jul 1, 2010 #

8 AM

Running warm up/down 35:00 [1]
shoes: Asics GT 2140 (May 10)

9 AM

Running race 16:55 [5] 5.0 km (3:23 / km)
shoes: Adizero Mana (Sept 09)

weee new PB!

Great race! Only thing to complain about was my stomach which was heavy the whole race, and it was really windy, and there was a slight uphill at one point, and a guy clipped my shoe at 1.5k, and...haha jk. It really couldn't have gone any better.

A bit unsure again at the start, but ended up convincing myself to catch up to a pack of 5 or 6 intimidating lions and other track club runners, which was a brilliant idea. Stayed with the pack for a long while, and it was really fun, just like in ski races. I stayed with them as long as I could because I knew it was beneficial mentally and to cut the wind, but I started to slip back along with a few others at around 2.5k. Just hung on for the rest of it with a few other guys around me. There was no 4k marker which was annoying, but I had a pretty good idea of the course.

Started out quite fast, but I think this was a good way to run a 5k, just trying to hold on for the last 2k. Last two splits are averaged.

312
324
322 (3k PB 9:58)
328
329

So what is my pb they'll ask? 16:55, NOT ~17min :P:P I'm cherishing those first two digits. ;)




1 PM

Cycling 50:00 [1]
shoes: Shimano R086

Afternoon spin

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