Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Dec 31, 2010:

activity

time

miles

Running

30:22:19

202.61

(9:00)

326.07

(5:35)

Skiing

7:40:00

56.79

(8:06)

91.4

(5:02)

Strength

3:45:00

Total

41:47:19

259.4

417.46

3:00

0:00

» now

Friday Dec 31, 2010 #

5 PM

Running 1:05:00 [1] 12.3 km (5:17 / km)
shoes: Mizuno Alchemy 9 (July 10)

Planned on doing a 4x4min session but was feeling like crap. Probably from yesterday's ski, which may have been harder than intended and perhaps from the flu shot, which if not physically a factor, then definitely mentally. In any case, legs felt like lead, and was super tired. Decided to just slog it out for an hour.

Happy new year!

Thursday Dec 30, 2010 #

Skiing (skate) 1:45:00 [2] 25.6 km (4:06 / km)
ahr:135 max:167

Quite warm today, so opted for skate again to avoid gooey wax. Did the parkway loop plus the stretch up to champlain.

Route

Wednesday Dec 29, 2010 #

9 AM

Skiing (skate) 35:00 [1] 8.0 km (4:23 / km)

morning spin at Mooneys. Conditions were pretty terrible in general, although the upper track was ok. Skied around in circles for the most part, working on technique a bit.

6 PM

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Mizuno Alchemy 9 (July 10)

2k outdoors 2k indoors.

Did half the training at the 400m indoor dome at Louis Riel HS. Really fun, and nice to run in shorts. The intense Lion's runners were scary though.

Running 15:20 [3] 4.0 km (3:50 / km)
ahr:155 max:165 shoes: Mizuno Alchemy 9 (July 10)

outdoor tempo loop

Running intervals 27:00 [4] 4.5 km (6:00 / km)
ahr:144 max:177 shoes: Adizero Mana (Sept 09)

15 x 200m, about 100m recovery. First ever 200m workout, happy with how it went.

Times:
40
36
33
33
34
33
33
32
34
33
33
34
34
34
34

Running 2:23 [4] 0.8 km (2:59 / km)
shoes: Adizero Mana (Sept 09)

Finished it off with an 800m interval. After 100m I could feel my legs were insanely heavy, so it was tough to get through this. Think I can go under 2:10 fresh. ;)

Tuesday Dec 28, 2010 #

9 AM

Skiing (skate) 1:30:00 [1] 22.8 km (3:57 / km)
ahr:136 max:168

Ski with Nolan from p10. Nice morning and good conditions.

Route

Monday Dec 27, 2010 #

Running 35:00 [1] 7.0 km (5:00 / km)
shoes: Asics GT 2140 (May 10)

Quick spin when I got back to town. Very tired today, don't know why.

Quite cold and windy out, Toronto has made me wimpy. :P

Sunday Dec 26, 2010 #

5 PM

Running 1:47:00 [2] 21.2 km (5:03 / km)
shoes: Mizuno Alchemy 9 (July 10)

Went all over the place. Will post route soon maybe.

Did a fartlek session for the middle 30min.

Route

Saturday Dec 25, 2010 #

12 PM

Running 1:00:00 [1] 10.5 km (5:43 / km)
shoes: Asics GT 2140 (May 10)

Exploring some new trails from Bayview over to Yonge st. The dogs are really well behaved here! :P

oh, and Merry Christmas! :)

Route

Friday Dec 24, 2010 #

11 AM

Running 36:00 [1] 6.5 km (5:32 / km)
ahr:138 shoes: Mizuno Alchemy 9 (July 10)

Running hills 20:00 [4] 4.0 km (5:00 / km)
shoes: Mizuno Alchemy 9 (July 10)

20min continuous on the hill up to sutherland. Really tough hill. No shortage of them around here.

Thursday Dec 23, 2010 #

5 PM

Running 45:00 [1] 8.3 km (5:25 / km)
shoes: Asics GT 2140 (May 10)

Evening run through sunneybrook park. Recognize lots of the sites now from the June training camp.

Route

C • For how long are you in TO? 2

6 PM

Strength 30:00 [3]

with cousin Fal.

Wednesday Dec 22, 2010 #

2 PM

Running 40:00 [1] 8.4 km (4:46 / km)
shoes: Mizuno Alchemy 9 (July 10)

Running 30:00 [4] 7.0 km (4:17 / km)
shoes: Mizuno Alchemy 9 (July 10)

5x4min, 2min rest

int dist (km) pace
-------------------------------
1 1.08 3:43
2 1.14 3:32
3 1.08 3:43
4 1.09 3:41
5 1.13 3:33

Felt good today. I think the rest yesterday did me good. Was stressed about studying but it turns out the exam was far easier than expected. DONE!

Monday Dec 20, 2010 #

12 PM

Running 1:00:00 [2] 13.0 km (4:37 / km)
ahr:142 max:172 shoes: Mizuno Alchemy 9 (July 10)

Up-tempo run around the normal 1hr loop. Sun was out, and it was pretty warm.

Sunday Dec 19, 2010 #

9 AM

Running 2:00:00 [1] 20.0 km (6:00 / km)
ahr:123 max:155 shoes: Asics GT 2140 (May 10)

Group run downtown. Really nice to see the sights while running. Went to places I've never been before, such as the cat house. Weird...

Saturday Dec 18, 2010 #

8 AM

Running warm up/down 40:00 [1] 6.5 km (6:09 / km)
ahr:119 max:137 shoes: Salomon Speed Cross 2 (Nov 10)

9 AM

Running hills 49:00 [3] 9.4 km (5:13 / km)
ahr:140 max:179 shoes: Salomon Speed Cross 2 (Nov 10)

Hill workout on the carlington 'escarpment' with Eric. Long gradual hill about 450m in length. 10 times, 3min rest back down.

Times:
1:40
1:39
1:37
1:39
1:39
1:39
1:37
1:33
1:39
1:30

Thursday Dec 16, 2010 #

6 PM

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: Mizuno Alchemy 9 (July 10)

Wednesday Dec 15, 2010 #

8 AM

Skiing (skate) 1:40:00 [1] 15.0 km (6:40 / km)

C • Skiing 1

6 PM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics GT 2140 (May 10)

Running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics GT 2140 (May 10)

Tuesday Dec 14, 2010 #

8 AM

Strength 1:15:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

9 AM

Running 1:00:00 [1] 10.0 km (6:00 / km)
shoes: Mizuno Alchemy 9 (July 10)

Monday Dec 13, 2010 #

6 PM

Running 45:00 [2] 8.0 km (5:38 / km)
ahr:132 max:158 shoes: VJ Ints (Aug 10)

My exam this afternoon was one of the worst I've ever written. Had to get out and clear the mind.

Sunday Dec 12, 2010 #

9 AM

Running 1:38:00 [1] 15.4 km (6:22 / km)
ahr:125 max:146 shoes: Salomon Speed Cross 2 (Nov 10)

A miserable morning, but nice to get a long group run in. Thanks Francis!

Saturday Dec 11, 2010 #

8 AM

Skiing (skate) 2:10:00 [3] 20.0 km (6:30 / km)
ahr:137 max:176

First skate ski of the year, tiring. Did a short sprint relay which was really tough. Edges a bit chewed up from having hit asphalt several times.

Friday Dec 10, 2010 #

3 PM

Running warm up/down 43:00 [1] 8.0 km (5:23 / km)
ahr:135 shoes: Salomon Speed Cross 2 (Nov 10)

Running 50:45 [3] 11.4 km (4:27 / km)
ahr:152 max:172 shoes: Salomon Speed Cross 2 (Nov 10)

Wanted to do intervals on a long gradual hill, so ran over to the arboretum. Went hard up the southern pathway, and easy back down the northern path to complete the loop. About 400m up, and 235m back down. Did 18 (!) loops to complete the prescribed 7km of intensity. Session went on forever, and I was quite cold by the end. I think I underestimated how long it would take me, and somewhat neglected all the time and distance from the recovery alone.

All times were between 1:28-1:34. Recovery was 1:15 on average.

http://www.gmap-pedometer.com/?r=4190222

Thursday Dec 9, 2010 #

6 PM

Running 45:00 [1] 8.0 km (5:38 / km)
ahr:133 max:156 shoes: Asics GT 2140 (May 10)

9 PM

Strength 30:00 [3]

Wednesday Dec 8, 2010 #

6 PM

Running warm up/down 45:00 [1] 5.0 km (9:00 / km)
shoes: Mizuno Alchemy 9 (July 10)

warm up/down + strides before and after.

Running 31:00 [4] 8.0 km (3:53 / km)
ahr:155 max:197 shoes: Mizuno Alchemy 9 (July 10)

1,2,3,4,5,4,3,1min pyramid, 1min rest. Very skeptical of having reached 197bpm. Was at around 150 it seemed for the most part.

Tuesday Dec 7, 2010 #

8 AM

Running 1:00:00 [1] 10.0 km (6:00 / km)
shoes: Asics GT 2140 (May 10)

Strength 1:00:00 [3]
shoes: Asics GT 2140 (May 10)

Sunday Dec 5, 2010 #

9 AM

Running 2:05:00 [1] 19.0 km (6:35 / km)
shoes: Inov 8 oroc (july 10)

100k week, bam! Oh wait, it was suposed to be 80. Woops.

Saturday Dec 4, 2010 #

8 AM

Running 2:00:00 [2] 16.2 km (7:24 / km)
shoes: Salomon Speed Cross 2 (Nov 10)

Ski practice in the park. Pyramid session on penguin that I did mostly at half speed. Skyline trail afterwards.

Trails were snow covered, and the sun was shining, nice.

Friday Dec 3, 2010 #

12 PM

Running (warm up) 29:00 [1] 5.03 km (5:46 / km)
shoes: VJ Ints (Aug 10)

Running 26:51 [4] 6.45 km (4:10 / km)
shoes: VJ Ints (Aug 10)

3 laps of the pinhey forest test loop. Tempo for the first two loops with Eric, but realized we were doing really well (6s over 2lap pb after 2 laps) so went for it on the 3rd loop.

Splits:
9:02
9:01
8:47

http://orienteering.ca/doma/show_map.php?user=robb...

1 PM

Running (cool down) 15:00 [1] 2.56 km (5:52 / km)
shoes: VJ Ints (Aug 10)

Thursday Dec 2, 2010 #

9 AM

Strength 30:00 [3]

7 PM

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: Asics GT 2140 (May 10)

Wednesday Dec 1, 2010 #

Note

Before shaving it I felt the need to document the progress made. And yes, this is me trying to show off my iron ring.

C • Stache 3

6 PM

Running warm up/down 35:00 [1] 4.8 mi (7:17 / mi)
shoes: Mizuno Alchemy 9 (July 10)

Running 47:00 [4] 8.9 km (5:17 / km)
shoes: Mizuno Alchemy 9 (July 10)

7x1km, 3min rest

Felt ok, hard to push really hard in the dark on an unknown loop by yourself. Fun loop though, got quite used to it by the end. Seems to be about 90m long. About 10m of climb per loop.

LAP---TIME---DIST(km)---PACE
----------------------------------------------
1-------3:48-------1.09-------3:30
2-------3:47-------1.08-------3:31
3-------3:46-------1.09-------3:28
4-------3:43-------1.08-------3:26
5-------3:43-------1.09-------3:26
6-------3:45-------1.08-------3:29
7-------3:33-------1.10-------3:14

Happy with the progression of times. Went really hard on the last one, wanted to break 3:30.

« Earlier | Later »