Training Log Archive: R AndersonIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
Running 1:00:00 [1]
shoes: Asics DS Trainer (July 11)
Tuesday Aug 30, 2011 #
Running warm up/down 45:00 [1]
shoes: Inov 8 X Talon (July 11)
Running 30:00 [4]
shoes: Inov 8 X Talon (July 11)
A number of forest loops run in pairs where after every two laps you switched out for a third person. Really fun, and good to train my forest running.
Ran with Roland and Henrik from Austria, who seem to be around my speed in the woods.
Monday Aug 29, 2011 #
Running 20:00 [1]
shoes: Asics DS Trainer (July 11)
Strength 45:00 [3]
Innebandy 30:00 [3]
Sunday Aug 28, 2011 #
Orienteering race 1:05:00 [3] 7.5 km (8:40 / km)
shoes: Inov 8 Oroc (July 11)
A really dumb 5min mistake to 4. Ran onto the sideslope on a different line from what I thought. Scrambled around for a while getting confused by some unmapped cliffs that were pretty significant.
After that my orienteering was really good, spiking pretty much everything else. Maybe a bit too careful on the longer legs though. The only frustrating thing was that I could never run with full confidence/aggressiveness without worrying about the ankle. Tweaked it many times again today.
http://orienteering.ca/doma/show_map.php?user=robb...
Running warm up/down 25:00 [1]
shoes: Inov 8 Oroc (July 11)
Saturday Aug 27, 2011 #
Running 1:20:00 [1]
shoes: Asics DS Trainer (July 11)
Friday Aug 26, 2011 #
Running tempo 6:58 [4] 1.8 km (3:52 / km) +40m 3:29 / km
shoes: Asics DS Trainer (July 11)
Running tempo 6:46 [4] 1.8 km (3:46 / km) +40m 3:23 / km
shoes: Asics DS Trainer (July 11)
Running warm up/down 55:00 [1]
shoes: Asics DS Trainer (July 11)
Ran two tempo laps on a trail loop I'd planned. It was a lot longer than what I thought it would be (scale bar on map is wrong). A fun loop anyways with a massive 30m climb in the middle of it. (There are some serious hills here!)
Have been sick the past two days, so didn't want to do too much intensity.
http://www.gmap-pedometer.com/?r=5036242
Wednesday Aug 24, 2011 #
Running warm up/down 40:00 [3]
shoes: Inov 8 X Talon (July 11)
Orienteering 43:00 [3]
shoes: Inov 8 X Talon (July 11)
Started off ok, then tweaked my ankle a few times, and took a nasty fall on the down hill on the way to 7. Went fairly slow for the rest of the race.
Lost 40s on 5 and 8, and an obvious minute to 7 being slow.
MAP/Route
Tuesday Aug 23, 2011 #
Running 30:00 [1]
shoes: Asics DS Trainer (July 11)
Running warm up/down 40:00 [1]
shoes: Inov 8 Oroc (July 11)
Running 20:00 [4]
shoes: Inov 8 Oroc (July 11)
Saturday Aug 20, 2011 #
Running 20:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 1:00:00 [4]
shoes: Inov 8 Oroc (July 11)
Friday Aug 19, 2011 #
Orienteering 1:00:00 [3]
shoes: Inov 8 Oroc (July 11)
Thursday Aug 18, 2011 #
Orienteering 50:00 [2]
shoes: Inov 8 Oroc (July 11)
Wednesday Aug 17, 2011 #
Running 25:00 [1]
shoes: Asics DS Trainer (July 11)
Tuesday Aug 16, 2011 #
Running 20:00 [1]
shoes: Asics DS Trainer (July 11)
Running warm up/down 1:00:00 [1]
shoes: Asics DS Trainer (July 11)
Orienteering 18:00 [5]
shoes: Inov 8 X Talon (July 11)
Took it way too easy out of the gate. Had lost maybe a minute by control 5 due to slowness. The rest of the race was faster but made a 20s mistake on one control near the end. Also lots of hesitations and slowness going downhill. Oh well, next year...
Monday Aug 15, 2011 #
Orienteering 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Sunday Aug 14, 2011 #
Running warm up/down 50:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 36:56 [4] 3.7 km (9:59 / km) +210m 7:47 / km
shoes: Inov 8 Oroc (July 11)
Lost over a minute to 3, an easy control. Misread a contour going in, and wasn't careful enough with the compass. Lost about a minute on the long leg to 5, missing a trail and getting confused where to go in to the circle. 30s lost to the second last, sloppy, tired and stressed.
It was a pretty easy course, and I really shouldn't have made the mistakes I made. I was excited for it being my first WOC race, and therefore I was very nervous about making mistakes. I didn't have the confidence to take direct routes in places, and I was definitely overly hesitant and careful.
Running into the finish was awesome. Super loud and exciting. I was running really hard down the chute but unfortunately, with only a few meters to go, I rolled my ankle. Really angry about that. I almost tripped when it happened and heard a few gasps from the crowd. It's not too bad and should be good for the sprint, but unfortunate anyhow.
Saturday Aug 13, 2011 #
Orienteering 1:00:00 [3]
shoes: Inov 8 Oroc (July 11)
Friday Aug 12, 2011 #
Running 25:00 [1]
shoes: Asics DS Trainer (July 11)
Thursday Aug 11, 2011 #
Orienteering 1:15:00 [1]
shoes: Inov 8 Oroc (July 11)
Explored the sprint finals area by foot as per the embargo rules with Patrick, Will and Emily in the afternoon. It looks to be really cool. Most of the map is comprised of narrow cobblestone streets with small alleyways and connected courtyards. The arena is just outside a big castle which looks really intricate from the outside. Saw the Danish, Finish, and Australian teams doing the same as us.
Wednesday Aug 10, 2011 #
Orienteering 1:30:00 [2]
shoes: Inov 8 Oroc (July 11)
Tuesday Aug 9, 2011 #
Orienteering 1:30:00 [2]
shoes: Inov 8 Oroc (July 11)
Sunday Aug 7, 2011 #
Running 40:00 [1]
shoes: Asics GT2150 (Feb 11)
Saturday Aug 6, 2011 #
Orienteering 1:10:00 [3]
shoes: Inov 8 X Talon (Aug 10)
Really impressed with how accurate the map was based only on areal/street view images.
Thanks Jeff!
Friday Aug 5, 2011 #
Cycling 50:00 [1]
shoes: Shimano R086
Orienteering 1:15:00 [1]
shoes: Inov 8 oroc (july 10)
Thursday Aug 4, 2011 #
Running warm up/down 48:00 [1]
shoes: Asics DS Trainer (July 11)
Running 26:00 [4]
shoes: Asics DS Trainer (July 11)
3:13
3:12
3:13
3:13
3:16
Happy with times considering I haven't done much pure running intensity in over a month. Was easing up on the first few to not go under 3:10. Stomach problems on the last one only. Very hot out.
HR going down below 115 on the first few, then under 120 only on the last few.
Strength 30:00 [3]
Wednesday Aug 3, 2011 #
Running 30:00 [1]
shoes: Asics DS Trainer (July 11)
Orienteering 45:00 [2]
shoes: Asics DS Trainer (July 11)
Tuesday Aug 2, 2011 #
Cycling 50:00 [1]
shoes: Shimano R086
Running 1:05:00 [2] 13.0 km (5:00 / km)
shoes: Asics DS Trainer (July 11)
Monday Aug 1, 2011 #
Orienteering 1:25:00 [3]
shoes: Inov 8 X Talon (Aug 10)
Super tired again today, so not a great session. Tripping over everything by the end. Oh well.