Training Log Archive: R AndersonIn the 31 days ending Jan 31, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
Skiing (skate) 1:00:00 [1] 15.0 km (4:00 / km)
Skating 35:00 [1] 12.0 km (2:55 / km)
Sunday Jan 30, 2011 #
Running long 1:40:00 [1] 19.0 km (5:16 / km)
shoes: Asics GT 2140 (May 10)
Saturday Jan 29, 2011 #
Running 45:00 [1] 8.0 km (5:38 / km)
shoes: Mizuno Alchemy 9 (July 10)
Friday Jan 28, 2011 #
Skiing (skate) 45:00 [1] 9.0 km (5:00 / km)
Skyline on skate skis and with little snow was quite sketchy... Good narrow trail/double pole training though.
Ski Orienteering (skate) 1:08:00 [3] 12.99 km (5:14 / km)
The fortune trails are insanely hard and steep. They were freshly groomed but very soft, and since there isn't a lot of snow, they were quite bumpy. The coverage was fine though.
Map 1: 11:13 2.28km
Map 2: 13:09 2.88km
Map 3: 10:22 2.17km
Map 4: 21:34 4.7km
Rest was 3-4min.
Will post maps soon maybe.
Skiing (skate) 20:00 [1] 3.06 km (6:32 / km)
Thursday Jan 27, 2011 #
Skiing 40:00 [1] 5.0 km (8:00 / km)
Strength 30:00 [3]
Wednesday Jan 26, 2011 #
Skiing (classic) 1:20:00 [2] 15.0 km (5:20 / km)
Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Mizuno Alchemy 9 (July 10)
Running 48:00 [4] 8.1 km (5:56 / km)
shoes: Mizuno Alchemy 9 (July 10)
Wasn't hitting times tonight. Maybe the fact that the road was super slippery is a good excuse.
Tuesday Jan 25, 2011 #
Running 35:00 [1] 6.0 km (5:50 / km)
shoes: Asics GT 2140 (May 10)
Strength 1:00:00 [3]
shoes: Asics GT 2140 (May 10)
Monday Jan 24, 2011 #
Running 55:00 [1] 9.0 km (6:07 / km)
shoes: Mizuno Alchemy 9 (July 10)
I don't know if it's just that my heels are sore, or that my shoes were super frozen, but I had to run purely on my toes pretty much the whole time. Too painful to healstrike. Legs not used to it and therefore are more tired than usual.
Have been somewhat sick since wednesday. Today was the first day that I felt pretty well 100%.
Skating 30:00 [1] 12.0 km (2:30 / km)
Bronson to downtown and back.
Wanted to try out the skate blades ahead of the winterlude triathlon. They were quite good, felt pretty comfortable.
Saturday Jan 22, 2011 #
Running 55:00 [1] 9.0 km (6:07 / km)
shoes: Asics GT 2140 (May 10)
Strength 30:00 [3]
Thursday Jan 20, 2011 #
Running 45:00 [1] 7.0 km (6:26 / km)
shoes: Mizuno Alchemy 9 (July 10)
Wednesday Jan 19, 2011 #
Skiing (skate) 1:10:00 [2] 13.0 km (5:23 / km)
Tuesday Jan 18, 2011 #
Running 45:00 [1] 7.0 km (6:26 / km)
shoes: Mizuno Alchemy 9 (July 10)
Strength 1:00:00 [3]
shoes: Mizuno Alchemy 9 (July 10)
Running 55:00 [1] 9.0 km (6:07 / km)
shoes: Asics GT 2140 (May 10)
Along the river on the snow covered paths.
Snow was coming down really hard so sort of squinting the whole time.
Really good music to listen to.
Perfect temperature.
Monday Jan 17, 2011 #
Skiing (skate) 45:00 [1] 9.0 km (5:00 / km)
Wore the new map board with a JWOC 08 map, really nice. Thank you o-store!
http://www.o-store.ca
Sunday Jan 16, 2011 #
Running long 2:00:00 [1] 19.0 km (6:19 / km)
shoes: Asics GT 2140 (May 10)
Saturday Jan 15, 2011 #
Running 45:00 [1] 6.0 km (7:30 / km)
shoes: Mizuno Alchemy 9 (July 10)
Running warm up/down 45:00 [1] 7.0 km (6:26 / km)
shoes: Mizuno Alchemy 9 (July 10)
Running race 2:55 [5] 1.0 km (2:55 / km)
shoes: Adizero Mana (Sept 09)
Running race 9:43 [5] 3.0 km (3:14 / km)
shoes: Adizero Mana (Sept 09)
Wow, what a day! A lot to tell, but here's a quick summary.
Will start by saying that I am usually horrible at sprint finishes. I tend to not have anything left to give by the finish sprint. I've found that I've been getting better throughout the fall though.
1000m: (3rd heat of 3, my seed time was 3:00)
The 1000 was meant to be sort of a warm up for the 3000m test, so the plan was to not go too crazy. Had no idea what to expect, since this was a weird distance to race. First 200m was easy and relaxed. Next 400m was still easy and relaxed, and was thinking that I could be going way harder and pass the guys in front. With 300m left I decided to make my move and passed the first place guy.
Cruised into the finish in first place! Really surprised, and even though it was only the third heat, the feeling of crossing the line in first was really exhilarating. Ended up beating some of the guys in the 2nd heat. I think if I was really serious I could do this slightly faster, under 2:50 I think. Whatever, NEW PB!
3000m: (2nd heat of 3, 10guys and 10 of the top girls, my seed time was 9:45)
Really excited from the 1000m, but more nervous for the 3000m. Was pumped to try and go for another win, but wasn't confident since I knew before hand that there were three guys with 9:30 seed times. Francis had also told me that there was a girl with a 9:45 seed time. So basically the plan was to try and just pb with 9:45.
Right off the bat the pace was quick, and I had to hold back the urge to go harder. The 9:45 girl, "Wendy", passed me right at the start, and I tried to stay with her, but she was moving really fast. The first half of the race I felt like I was just hanging on and that I wouldn't be able to last, and I stayed in around 6th place or so. During this span "Wendy" moved into first place, and her university teammates were cheering her on like crazy the entire time. I could hear the announcer commenting on how she was beating the guys etc. etc., which was kinda depressing! :)
So at about half way I started to feel better and managed to move into 4th place. With a km to go I was still feeling ok, and I started to gain on Wendy and the two guys in front. With 1 lap to go I moved into third and drew even with the 2nd place guy from RMC. At 200m left I could hear the announcer saying how the guys were closing in on Wendy, and at this point the RMC started his kick. Stuck in behind him and could hear him grunting, so knew right away that he was dead. With 100m left I decided to pull out my newly acquired "Forrest Gump sprint move" and blew by Wendy and the RMC guy into the finish. BAM! I did it again! Such an exciting finish for me. Not an amazing time, but met my goal, NEW PB!
I know this is kinda sad, but I'm happy about it. At first I felt a bit bad about beating Wendy, but the whole crowd was cheering her on like crazy the entire time, and she's probably won a hundred races in her life.
So now the question is that if I was able to win these two heats in sprint finishes, did I leave too much in the tank? Both races felt fairly relaxed, I think I will be able to improve on the 3000m next time just by having a better feel for the number of laps and the length of the race.
Friday Jan 14, 2011 #
Running 55:00 [2] 10.0 km (5:30 / km)
shoes: Asics GT 2140 (May 10)
Thursday Jan 13, 2011 #
Skiing (skate) 1:30:00 [1] 23.0 km (3:55 / km)
Conditions were nice and skis were fast. Went up to gossip corner and down ridge to the top of penguin and back. Then up kyber pass and on trail 1 almost to western, then back via the parkway.
Wednesday Jan 12, 2011 #
Skiing (skate) 1:40:00 [2] 18.0 km (5:33 / km)
ahr:141 max:165
Sprints + strength.
While the team was doing intervals went for a ski with Colin and Kyle up Pinks and down trail 15. A few rocks showing on trail 15, but it was really nice to get off the parkway and onto a real trail. Fun skiing with the other guys too. Some of the downhills were good agility tests...
Running warm up/down 35:00 [1] 5.3 km (6:36 / km)
ahr:116 shoes: Asics GT 2140 (May 10)
Running intervals 55:00 [4] 8.0 km (6:53 / km)
max:176 shoes: Asics GT 2140 (May 10)
3:49, 3:58
3:40
3:29
3:34
3:33
1:43 + 1:35 = 3:18
1:40 + 1:31 = 3:11
Tuesday Jan 11, 2011 #
Running 40:00 [1] 7.0 km (5:43 / km)
shoes: Mizuno Alchemy 9 (July 10)
Strength 1:00:00 [3]
shoes: Mizuno Alchemy 9 (July 10)
Monday Jan 10, 2011 #
Skiing (skate) 50:00 [2] 10.0 km (5:00 / km)
Took a hard fall when I was bombing down the hill and hit the edge of snow covered palette used for a stream crossing. Head throbbed for a while, and elbow bruised, but OK.
Sunday Jan 9, 2011 #
Running long 2:00:00 [1] 19.5 km (6:09 / km)
shoes: Salomon Speed Cross 2 (Nov 10)
Saturday Jan 8, 2011 #
Skiing (classic) 1:10:00 [1] 13.0 km (5:23 / km)
Skiing race (classic) 49:00 [4] 12.13 km (4:02 / km)
Have yet to do any real ski intensity this year, so a bit unprepared, but was excited to do this.
This was the case until we got to the park. Absolutely no grooming done, with a good few inches of fresh powder on top. Also, the coach told us we would be doing 2x the t-junction to black lake section, claiming it was only 8k in total, but we all knew it was way longer.
http://www.gmap-pedometer.com/?r=4222673
It turned out to be a real character builder. The whole first loop we were breaking track, and it was snowing heavily the whole time (very low visibility). Quite slippery too, nobody had good grip, had to work hard on the hills.
Nansen took off at the start so I went after him. His skis were super fast though and he kept gliding away on the long downhills, with no way of me catching him. Kinda got tuckered out after the first loop from trying to play catch up on every hill. I could hear another guy Nolan on my tail gaining on me at about 3/4 through. I sort of relaxed and let him nearly catch me and then attacked up the long hill to blacks and he couldn't hold on.
Interesting race. Looking forward to better conditions and being a bit more prepared.
Friday Jan 7, 2011 #
Running warm up/down 45:00 [1] 7.0 km (6:26 / km)
shoes: Mizuno Alchemy 9 (July 10)
Running tempo 7:47 [3] 2.0 km (3:54 / km)
shoes: Mizuno Alchemy 9 (July 10)
Running 11:00 [4] 1.5 km (7:20 / km)
shoes: Adizero Mana (Sept 09)
Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Adizero Mana (Sept 09)
30s rest
500m (1:41)
5min rest
1000m (3:17)
500m (1:28)
Again, not feeling so hot today. Found these were much tougher than they should have been. Some GI troubles as well. Eric pushed me on the last 500m.
Thursday Jan 6, 2011 #
Strength 30:00 [3]
Running 1:10:00 [1] 13.8 km (5:04 / km)
shoes: Asics GT 2140 (May 10)
Wednesday Jan 5, 2011 #
Skiing (classic) 1:30:00 [1] 13.8 km (6:31 / km)
sprints
no arm technique
strength
Running warm up/down 30:00 [1] 4.7 km (6:23 / km)
shoes: Mizuno Alchemy 9 (July 10)
Running 43:00 [3] 7.9 km (5:27 / km)
shoes: Mizuno Alchemy 9 (July 10)
2x550m Woodroffe HS loop
4min strides/rest
loop, 30s rest, loop (reverse direction)
4min strides/rest
2xloop
4min strides/rest
loop, 30s rest, loop (reverse direction)
4min strides/rest
2xlop
4min strides/rest
Crazy workout! Felt good other than my hip flexors which are sore from skiing. Hands quite cold as well.
Tuesday Jan 4, 2011 #
Strength 1:00:00 [3]
shoes: Mizuno Alchemy 9 (July 10)
Running 40:00 [1] 7.0 km (5:43 / km)
shoes: Mizuno Alchemy 9 (July 10)
Water Running 1:00:00 [1]
Monday Jan 3, 2011 #
Running 50:00 [1] 7.0 km (7:09 / km)
shoes: Asics GT 2140 (May 10)
New songs to listen to was nice though. Have had the same songs on my ipod for the past 2 years, haha.
Sunday Jan 2, 2011 #
Running 1:30:00 [1] 15.5 km (5:48 / km)
shoes: Mizuno Alchemy 9 (July 10)
Strength 30:00 [1]
Really enjoyed it, good strength and stretching, but also relaxing.
Was 1.5hr but I think counting 30min is reasonable.
Saturday Jan 1, 2011 #
Strength 15:00 [3]
Running warm up/down 45:00 [1] 9.0 km (5:00 / km)
shoes: Asics GT 2140 (May 10)
Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Asics GT 2140 (May 10)
Felt much better today. Glad I postponed the workout. Pretty nasty out though.