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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Orienteering21 18:09:51 5.65 9.1 370
  Running26 16:27:30 3.11 5.0
  Cycling6 4:25:00
  Strength3 1:30:00
  Total44 40:32:21 8.76 14.1 370

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Sunday Jul 31, 2011 #

Note

After a week to think things over, I've finally commented on the COC week races.

Also, here is a short video I made. On my third day in Whitehorse Eric and I went for a morning jog and messed around taking some video through some local woods. The quality is horrible and quite shaky, but we just wanted to show what the woods/terrain is like. Had fun filming and editing.

12 PM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 40:00 [1]
shoes: Asics DS Trainer (July 11)

No energy at all. Not sure if it's just the heat, haven't been sleeping well lately.

Planned on intervals, but decided to postpone until monday.

Saturday Jul 30, 2011 #

5 PM

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

Easy training at Cite.

Good simulation for France. Tough woods, lots of annoying rock underfoot. I need to get out to local maps as much as possible in the next week to get used to tougher woods and out of 'Yukon mode'.

MAP/ROUTE

Friday Jul 29, 2011 #

12 PM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Orienteering 35:00 [3]
shoes: Inov 8 X Talon (Aug 10)

Ran the Carleton prologue and chase courses from last year.

Tempo pace, reading all the legs very carefully even though I knew the routes and locations pretty well

Thursday Jul 28, 2011 #

Strength 30:00 [3]

5 PM

Running 1:05:00 [1]
shoes: Asics DS Trainer (July 11)

Wednesday Jul 27, 2011 #

5 PM

Running 45:00 [1]
shoes: Asics DS Trainer (July 11)

Running 30:00 [3]
shoes: Asics DS Trainer (July 11)

10x 1min in the arboretum.

Tuesday Jul 26, 2011 #

4 PM

Running 40:00 [1]
shoes: Asics DS Trainer (July 11)

Ahhh, nice to be home.

Sunday Jul 24, 2011 #

Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 52:00 [3]
shoes: Inov 8 X Talon (July 11)

After 4 silvers, I really wanted to get a gold in the last race. Put a lot of pressure on myself, which was a mistake on this really technical map.

1 and 2 were fine, and I was starting to feel more and more confident with the map. Was in control to 3, but half way through I tripped and went head first into a depression. Got a bit shaken up, and even though I knew exactly where I was I think it ruined my concentration going into the control. Didn't drop the contour needed to see the control feature and instead made a parallel error to another spur. Should have been able to relocate fairly easily, but I was super flustered and lost 5min or something. Really annoyed and distracted after this. Probably could have done a 'restart' and still have an ok result, but because I was so eager to win and had already lost there wasn't much hope...

After big mistakes to 9 and 10 I got super frustrated and jogged the rest. Not a great end to a fantastic week of orienteering, but a good lesson learned.

Saturday Jul 23, 2011 #

Running 35:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 1:30:00 [5]
shoes: Inov 8 X Talon (July 11)

Got through the early tricky controls quite well and had a nice 1min lead by 8. Then made a 4min mistake on 9, with a parallel error going into the control off of one clearing too early. Lost another 2min on 15, didn't see the easy trail route and made another parallel error taking the straight route. Punched the control just before Will C (-2min). Didn't want him to fully catch me so I ran really hard down the trail to 16 trying to stay out of his view. Pictured him just behind me and kept a really hard pace up the sand to 18. The last part of the race was quite fast with only some small sloppy mistakes. Came into the finish in 2nd, and managed to hold that spot, surprisingly.

Annoyed with the mistakes but happy that I was able to keep pushing hard and salvage the race. First long distance medal, which is cool.

Friday Jul 22, 2011 #

Running 50:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 13:38 [5]
shoes: Inov 8 X Talon (July 11)

Tried to sleep as much as possible but woke up with a sore throat. Moped around the rest of the day trying to do as little as possible. Started warming up for the race around 1.5hr before my start but I don't think that was sufficient. Felt quite dopey on the start line.

Tried to keep control to #1 aiming straight for the re-entrant, but it was really hard to see. Hit the trail and spent 10s trying to figure things out before spotting the control. Lost another 10s at least to 2 going into the control, wasn't in control technically at all. Picked things up after that and got some confidence. The rest of the race was fine.

Obviously really wanted to reclaim the gold, but ok with second place.

Thursday Jul 21, 2011 #

Orienteering 1:00:00 [2]
shoes: Inov 8 Oroc (July 11)

Training with GVOC junior Terrance on the Chadburn map.

Time also includes putting out ribbons for the relay.

Dry, but v. tired.

Wednesday Jul 20, 2011 #

Orienteering 1:00:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Training on long lake with two Yukon juniors Leif and Caelen.

Wet, cold, tired.

Orienteering 15:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Tuesday Jul 19, 2011 #

Orienteering 1:00:00 [1]
shoes: Inov 8 Oroc (July 11)

Training on hidden lakes and the biathlon area.

Wet, cold, tired.

Monday Jul 18, 2011 #

Orienteering race 13:30 [5]
shoes: Inov 8 X Talon (Aug 10)

Started off fairly quickly and mistook things to the first and ended up losing probably 15s or more. Quite mad after that and gunned it to 2 and 3. The rest of the course was clean, but got really tired after the spectator control on the last part of the course because I went out too hard.

Fun to have such a close finish with people cheering me in on the last few controls.

Running 40:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Sunday Jul 17, 2011 #

Orienteering race 1:36:00 [5]
shoes: Inov 8 X Talon (Aug 10)

Doing great up until 11. Was in the lead up until that point. When I got to that control and was drinking water I noticed Patrick (+2min) was coming in behind me. I think I got a bit excited and I proceeded to run off and lose 4min on 12. Felt very tired on the long leg to 15 and lost time on the last part of the course.

After the race I felt horrible. Similar to how I felt after the team trials long. Super tired, achy, chills. Body in complete shutdown mode. Slept as much as possible.

Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Saturday Jul 16, 2011 #

10 AM

Running warm up/down 50:00 [1]
shoes: Inov 8 Oroc (July 11)

11 AM

Orienteering race 30:43 [5] 4.6 km (6:41 / km) +210m 5:26 / km
shoes: Inov 8 Oroc (July 11)

Pretty good. Lost time on 3 and 8 losing track of things en-route in the depressions, and getting off line. Hesitant on 9. Otherwise not much time lost in the circle.

Really tough physically after the spectator control, thought that I was losing a lot of time up the hill but I think I lost more loafing it on the downhill into the finish.

Thursday Jul 14, 2011 #

12 PM

Strength 30:00 [3]

7 PM

Orienteering 40:00 [1]
shoes: Inov 8 Oroc (July 11)

Very easy on the Ear Lake map.

Eric and I decided to go 'retr-o'...

retr-o

Wednesday Jul 13, 2011 #

10 AM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

7 PM

Cycling 25:00 [1]
shoes: Asics DS Trainer (July 11)

Running warm up/down 32:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 40:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Sprint training on the Riverdale map.

Tuesday Jul 12, 2011 #

11 AM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Morning run with Abby again. Super hot out and she got tired fast, so I headed over to the lake early. Took a while to get her out, so decided to take her back home after 20min. Went back out for another short loop afterwards.
4 PM

Cycling 35:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 45:00 [1]
shoes: Inov 8 Oroc (July 11)

Technical training with Eric on War Eagle.

Monday Jul 11, 2011 #

9 AM

Running 35:00 [1]
shoes: Asics DS Trainer (July 11)

w/ Abby the dog.
7 PM

Orienteering 30:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Old course on Long Lake.

Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Saturday Jul 9, 2011 #

3 PM

Orienteering 1:45:00 [3]
shoes: Inov 8 Oroc (July 11)

5 PM

Cycling 45:00 [1]

Friday Jul 8, 2011 #

10 AM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

6 PM

Orienteering 40:00 [3]
shoes: Inov 8 X Talon (Aug 10)

Thursday Jul 7, 2011 #

9 AM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

12 PM

Strength 30:00 [3]

w/ Eric
7 PM

Orienteering 1:05:00 [2]
shoes: Inov 8 X Talon (Aug 10)

O-training on the Mt. Lorne map.

Really, really tough. Had to ignore the small hills and just go completely on my compass. The open areas are good features to go by, but the sandy hills within them are super hard to figure out. Woods are insanely fast.

Did ok for the most part. On some I was bang on but spent some time trying to spot the ribbon, or the ribbon was slightly mis-hung. To #8 and ended up way to the left. Compass was spinning like crazy throughout the leg. Went back to try it again afterwards and still ended up to far to the left...

Wednesday Jul 6, 2011 #

12 PM

Running 40:00 [1]
shoes: Asics DS Trainer (July 11)

Morning run with Eric on hidden lake. Brought the camera and took some videos along the way.
7 PM

Orienteering 35:00 [4] 4.5 km (7:47 / km) +160m 6:36 / km
shoes: Inov 8 Oroc (July 11)

First race in the yukon on the coppertown map. Didn't do much of a warm-up which was really dumb. This meant that the large climb to #1 was a shock to the system and didn't set a nice tone for the rest of the course.

The air is so dry here, and I found that I was quite 'wheezy' for much of the race. Similar to what I get early in ski season when I'm not used to the cold dry air. So hopefully this goes away with time. The no-warm-up probably didn't help things.

Found it difficult to get through the green woods. I think I lost considerable time zig-zagging through the dense pines.

Otherwise the course went quite well. Only a few small bobbles. Many of the legs were quite easy though.QuickRoute

Tuesday Jul 5, 2011 #

8 AM

Running 35:00 [1]
shoes: Asics DS Trainer (July 11)

Morning run around the Hidden Lake map. Really nice little area.

Hidden Lakes Route
7 PM

Orienteering 1:10:00 [2]
shoes: Inov 8 Oroc (July 11)

Warmup + score + line o at Mt. Mac.

Did the line-o with Eric. Fun.

Monday Jul 4, 2011 #

Note

Sat on the plane in Ottawa for 2h as they investigated a strange 'leak'. Another hour later, we got on a new plane. Missed my connection, so now waiting in Vancouver for 5h for the next flight to Whitehorse.

First experience with missed flights etc. It really sucks, but they are quite smooth with handling it all.

Things have been going wrong all day it seems. When I checked in in Ottawa, they asked me to go weigh my bag on the public scale to see that it was under 50lb. I weighed it as 53, shit. Swapped a few items to my carry on, but only got it to 51lb. Really didn't want to pay the $75 fee for an over-weight bag, but couldn't really fit much else to the carry on. Had the thought though that perhaps the public scale over-measures a bit, so decided to risk it and go to the counter. Sure enough the bag weighed in just under 50lb, so no fee. :)

Note

While I have the time to think of it...

All this headlamp talk is quite scary. Should I go for the magicshine or whatever its called. Would I need to change the battery? Should I wait unitl I get to Sweden.

Sunday Jul 3, 2011 #

9 AM

Running 30:00 [1]
shoes: Asics GT2150 (Feb 11)

6 PM

Running warm up/down 13:00 [1]
shoes: Inov 8 oroc (july 10)

Orienteering 34:00 [3]
shoes: Inov 8 oroc (july 10)

3 ~1km o-tervals on the all saints map. Took the first one to get into the map. There is so much detail on this map, and it's hard to read at 1:4000 even. Should have printed it at 1:2500 like its supposed to be. Then again I was over-running things as it was.

Much smoother on the third loop.

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

5x 200m, 200m rest

Did these after the o-tervals on the school track.

Legs quite tired at this point, couldn't seem to get much faster.

35
33
33
33
31

Saturday Jul 2, 2011 #

9 AM

Running 30:00 [1]
shoes: Asics GT2150 (Feb 11)

6 PM

Running 1:00:00 [1]
shoes: Asics GT2150 (Feb 11)

Friday Jul 1, 2011 #

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

8 AM

Running warm up/down 30:00 [1]
shoes: Adizero Mana (Sept 09)

Running 9:45 [5] 3.0 km (3:15 / km)
shoes: Adizero Mana (Sept 09)

3:06
3:10
3:29

Running 7:45 [4] 2.0 km (3:53 / km)
shoes: Adizero Mana (Sept 09)

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