Training Log Archive: R AndersonIn the 31 days ending Oct 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 | ||||||||||||||||||||||||||||||||||||||||
Sunday Oct 30, 2011 #
11 AM
Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)
12 PM
Orienteering 1:09:00 [5] 11.3 km (6:06 / km)
shoes: VJ Bold (Oct 2011)
Smalandskavlen.
Was supposed to run the 3rd leg (~8k) for GMOKs 3rd team, but then people were sick so got moved to the 4th leg (11.3).
Unfortunately Viktor broke his lamp on the 2nd leg and didn't finish. Had to run as part of a mass start after the winning team had finished.
Was an ok race. Lost a minute to the 2nd, got confused going into the control and followed a guy to the further forked control. Got behind the pack here. The rest of the race was good technically, but slow in the green/slope areas.
After standing around freezing the night before, I was worried my craft top under my o-top would be warm enough. Really shouldn't have worn it at all though, since it had warmed up considerably by the time we raced. By the third control or so I was already way too hot and was overheating up every climb throughout the race. Didn't feel too amazing physically otherwise either.
Really loved the fast and open map and terrain and I ended up with a good result. Ended up having the fastest time of the GMOK runners on the 4th leg (Daniel on the 1st team lost over 5min reading a wrong leg).
4th leg results: http://www.obasen.nu/winsplits/online/sv/default.a...
Was supposed to run the 3rd leg (~8k) for GMOKs 3rd team, but then people were sick so got moved to the 4th leg (11.3).
Unfortunately Viktor broke his lamp on the 2nd leg and didn't finish. Had to run as part of a mass start after the winning team had finished.
Was an ok race. Lost a minute to the 2nd, got confused going into the control and followed a guy to the further forked control. Got behind the pack here. The rest of the race was good technically, but slow in the green/slope areas.
After standing around freezing the night before, I was worried my craft top under my o-top would be warm enough. Really shouldn't have worn it at all though, since it had warmed up considerably by the time we raced. By the third control or so I was already way too hot and was overheating up every climb throughout the race. Didn't feel too amazing physically otherwise either.
Really loved the fast and open map and terrain and I ended up with a good result. Ended up having the fastest time of the GMOK runners on the 4th leg (Daniel on the 1st team lost over 5min reading a wrong leg).
4th leg results: http://www.obasen.nu/winsplits/online/sv/default.a...
Saturday Oct 29, 2011 #
12 PM
Running warm up/down 26:00 [1]
shoes: Asics DS Trainer (July 11)
Running 13:00 [3]
shoes: Asics DS Trainer (July 11)
Tune-up for Smalands.
30s,1min,2min,2min,1min,30s @ Mossens.
30s,1min,2min,2min,1min,30s @ Mossens.
Friday Oct 28, 2011 #
4 PM
Running 35:00 [1]
shoes: Asics DS Trainer (July 11)
6 PM
Strength 15:00 [2]
Thursday Oct 27, 2011 #
8 AM
Orienteering 38:00 [3]
shoes: VJ Bold (Oct 2011)
Control picking session at Bjorndammen. Very detailed and hard to read map, even at 1:7500. Hard to keep a good flow, and to stay ahead with the reading.
Took a few controls to wake up and for the sun to fully light up the woods. Nothing like getting your feet wet in the cold swamps first thing in the morning. :)
Took a few controls to wake up and for the sun to fully light up the woods. Nothing like getting your feet wet in the cold swamps first thing in the morning. :)
6 PM
Running 25:00 [4]
shoes: Asics DS Trainer (July 11)
4x1km, 2min rest with Malin at idrottsplatsen. Did a few accelerations afterwards as well.
Running warm up/down 25:00 [1]
shoes: Asics DS Trainer (July 11)
Wednesday Oct 26, 2011 #
8 AM
Running 30:00 [1]
shoes: Asics DS Trainer (July 11)
Tuesday Oct 25, 2011 #
6 PM
Running 1:00:00 [3]
shoes: Asics DS Trainer (July 11)
Monday Oct 24, 2011 #
6 PM
Strength 40:00 [2]
shoes: Adizero Mana (Sept 09)
Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)
Sunday Oct 23, 2011 #
2 PM
Orienteering 2:00:00 [1] 16.8 km (7:09 / km)
shoes: VJ Bold (Oct 2011)
Long Line-o at Skatas.
Really nice day in the woods. Tried the new shoes out. Feels like I can run more agressively in them, especially on the wet rock.
Really nice day in the woods. Tried the new shoes out. Feels like I can run more agressively in them, especially on the wet rock.
Saturday Oct 22, 2011 #
Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 44:00 [4]
shoes: Inov 8 Oroc (July 11)
Friday Oct 21, 2011 #
2 PM
Running warm up/down 1:00:00 [1]
shoes: Asics DS Trainer (July 11)
To skatas and back.
Running tempo 18:50 [3] 4.8 km (3:55 / km)
shoes: Asics DS Trainer (July 11)
Ran the 5k loop at tempo pace. Tried to focus on going hard on the downhills. Felt a bit tired.
Thursday Oct 20, 2011 #
Note
Finished my big geology exam. Was quite stressed about it, since it was my first exam here, and I didn't really know what to expect.
Was really worried because the questions on the old exams were all tough and very specific. Ended up putting a lot of time into studying them. It payed off because some of the questions were recycled. The other questions were good as well, I think.
Nice to have it over with...
Was really worried because the questions on the old exams were all tough and very specific. Ended up putting a lot of time into studying them. It payed off because some of the questions were recycled. The other questions were good as well, I think.
Nice to have it over with...
Wednesday Oct 19, 2011 #
12 PM
Running 30:00 [1]
shoes: Asics DS Trainer (July 11)
Tuesday Oct 18, 2011 #
6 PM
Running race 27:41 [5] 7.8 km (3:33 / km) +60m 3:25 / km
shoes: Adizero Mana (Sept 09)
GMOK 8k gravel test run. Had never really run the 8k loop as a whole, so didn't really know the course too well. Studied the map a bit beforehand so knew at least where the 3 hills were, but had no idea where the km markers were. I figured I could run under 28min with a really good run based on 3 and 5k times, but I was told that the loop actually measured a bit shorter ~7.8k. Planned to simply run hard and maintain 3:30s.
The top 4 guys took off really fast, I started quite slowly at the back of the trailing pack. A lot of jockeying in the first few 2k but gradually made my way to the front of the trailing pack, about 10 of us maybe. Lillen lead the pace nicely from about 2k and I sat behind him and Junis. At the second climb after 3.5k it seemed like the pace dropped a bit and I felt like somebody needed to make a move. Since it was my first time doing the test, I knew it would be dumb to take the lead, but at the same time I didn't have anything to lose. Decided to attack up the second part of the climb, and moved into the lead.
Only heard one person strongly respond, thought that it was probably Junis, but wasn't sure. Tried to keep the pace high up and over the hill and along the flats over the next km, felt really good here. I'm not used to leading someone, so I tried to constantly remind myself to not slow down, and to not look back. Made sure to let the legs completely go on the downhill to km 5. At the bottom of the hill, it was confirmed that it was Junis right behind me when he told me to turn right.
The next km was tough. Not only was Junis breathing down my neck, and hinting at passing me, but I had also underestimated the distance it was along the lakes. Finally got passed after 6k, at the start of the long hill up from Stora Delsjon. I think I did a good job of responding, and was only a few meters behind at the top of the hill, but he got way ahead on the long descents towards the finish. Lost 20s to Junis over the last 1.5km.
Happy with the time, but I think I can definitely improve next time. The
map and results can be seen here: http://gmok.se/News/Details/688
Wore my garmin and had planned to check splits along the way, but ended up not bothering because it was dark and I didn't know where the kilometer markers were at all. The race started when it was already dark, which was kinda cool. Meant that it seemed like you were running faster than normal throughout.
Will have to practice the second half of the course. Definitely the toughest part, especially for me with all the downhill running.
The stomach was again a bit of an issue. Could feel that it would maybe be an issue from the start, and started to really feel it over the last 3k. The legs felt great on the other hand.
Happy to have a test loop to work towards. Miss the old Mooney's fall evaluation loop.
The top 4 guys took off really fast, I started quite slowly at the back of the trailing pack. A lot of jockeying in the first few 2k but gradually made my way to the front of the trailing pack, about 10 of us maybe. Lillen lead the pace nicely from about 2k and I sat behind him and Junis. At the second climb after 3.5k it seemed like the pace dropped a bit and I felt like somebody needed to make a move. Since it was my first time doing the test, I knew it would be dumb to take the lead, but at the same time I didn't have anything to lose. Decided to attack up the second part of the climb, and moved into the lead.
Only heard one person strongly respond, thought that it was probably Junis, but wasn't sure. Tried to keep the pace high up and over the hill and along the flats over the next km, felt really good here. I'm not used to leading someone, so I tried to constantly remind myself to not slow down, and to not look back. Made sure to let the legs completely go on the downhill to km 5. At the bottom of the hill, it was confirmed that it was Junis right behind me when he told me to turn right.
The next km was tough. Not only was Junis breathing down my neck, and hinting at passing me, but I had also underestimated the distance it was along the lakes. Finally got passed after 6k, at the start of the long hill up from Stora Delsjon. I think I did a good job of responding, and was only a few meters behind at the top of the hill, but he got way ahead on the long descents towards the finish. Lost 20s to Junis over the last 1.5km.
Happy with the time, but I think I can definitely improve next time. The
map and results can be seen here: http://gmok.se/News/Details/688
Wore my garmin and had planned to check splits along the way, but ended up not bothering because it was dark and I didn't know where the kilometer markers were at all. The race started when it was already dark, which was kinda cool. Meant that it seemed like you were running faster than normal throughout.
Will have to practice the second half of the course. Definitely the toughest part, especially for me with all the downhill running.
The stomach was again a bit of an issue. Could feel that it would maybe be an issue from the start, and started to really feel it over the last 3k. The legs felt great on the other hand.
Happy to have a test loop to work towards. Miss the old Mooney's fall evaluation loop.
Running warm up/down 40:00 [1]
shoes: Adizero Mana (Sept 09)
Monday Oct 17, 2011 #
6 PM
Strength 40:00 [3]
shoes: Adizero Mana (Sept 09)
Innebandy 30:00 [3]
shoes: Adizero Mana (Sept 09)
Sunday Oct 16, 2011 #
10 AM
Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Ran the semi final and final knock-out sprint courses from the Nordic champs last spring. The start and finish, 'Gotaplatsen', is a famous square/landmark in Goteborg, and is only a 10min form my place.
Henrik, Roland (Austrian guys) and I had been planning to do this for a while, and we finally got around to it. Super nice morning fall morning.
We ran both courses as a mass start, like what was actually done. Really interesting with tactics, and fun with lots of trash-talking before/after.
Henrik, Roland (Austrian guys) and I had been planning to do this for a while, and we finally got around to it. Super nice morning fall morning.
We ran both courses as a mass start, like what was actually done. Really interesting with tactics, and fun with lots of trash-talking before/after.
Orienteering (Semi Final) 10:00 [4]
shoes: Inov 8 X Talon (July 11)
Not a super high pace. Nobody wanted to lead, especially in the tricky parts, and we kept together the whole time. Henrik got ahead on the long fast downhill to the second last (he is very fast downhill and down stairs). After that there was no chance to catch him with a short sprint to the last control and finish. Henrik ended up less than 5s ahead, and Roland snuck ahead of me right at the line.
Orienteering (Final) 12:00 [4]
shoes: Inov 8 X Talon (July 11)
Made sure the pace was higher for this one and pushed it from the start up the stairs. Roland started trailing already by #1. Pushed it hard again up the hill to 3, and got ahead of Henrik when he made a mistake into the control. He caught back up and passed me though going down the Gotaplatsen stairs. Had to reel him in up the hill to 8. He hesitated on the way to 9 and I got ahead again. Ran really hard on the long flats to 11 and made sure this time to completely let my legs go on the downhill to the Gotaplatsen. Stayed ahead of Henrik by 5s into the finish line.
Saturday Oct 15, 2011 #
10 AM
Running 1:55:00 [1] 19.8 km (5:48 / km)
shoes: Inov 8 X Talon (July 11)
Long run from the clubhouse with Henrik, Junis, Mans, Lina and Albin.
Crisp and sunny fall morning. Ran a mix of small trails and terrain. Really nice!
Crisp and sunny fall morning. Ran a mix of small trails and terrain. Really nice!
Friday Oct 14, 2011 #
8 PM
Running 40:00 [1]
shoes: Asics DS Trainer (July 11)
Thursday Oct 13, 2011 #
8 PM
Running warm up/down 35:00 [1]
shoes: Asics DS Trainer (July 11)
Running 20:00 [4]
shoes: Asics DS Trainer (July 11)
4x1k at idrottsplatsen
Tuesday Oct 11, 2011 #
6 PM
Running warm up/down 35:00 [1]
shoes: Inov 8 X Talon (July 11)
Running hills 40:00 [4]
shoes: Inov 8 X Talon (July 11)
GMOK session from the clubhouse. Really big group. 2.5min repeats up the big hill on the 5k track.
First time on this hill, so took the first few a bit easy as I didn't know what to expect. Was gaining on the leading guys throughout the session and stuck with them on the last few.
Really fun session, and fun to be with the big group again. Liked the hill as well. Pitches of various steepness, with some slight rolly bits as well.
First time on this hill, so took the first few a bit easy as I didn't know what to expect. Was gaining on the leading guys throughout the session and stuck with them on the last few.
Really fun session, and fun to be with the big group again. Liked the hill as well. Pitches of various steepness, with some slight rolly bits as well.
Monday Oct 10, 2011 #
Running 30:00 [1]
shoes: Asics DS Trainer (July 11)
Strength 40:00 [3]
shoes: Adizero Mana (Sept 09)
Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)
Sunday Oct 9, 2011 #
10 AM
Running warm up/down 40:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 27:07 [4] 4.5 km (6:02 / km)
shoes: Inov 8 Oroc (July 11)
25Manna Korten. Tied for 13th out of 107.
They split the H21 category in 3, so I was in H21-3 with all the other GMOK guys.
Somehow everything just clicked today. Not sure that I felt so amazing physically, but that wasn't all that important today. The terrain suited me well I think, good visibility, and fast woods. Had a good start to the race, slightly hesitant in the circle to 1, but very smooth up until #9. Was sitting in 4th at #6 and #7.
Started to get a bit tired part way through, and I knew I was having a good race, so got nervous about blowing it. Quite hesitant throughout the last section, but it wasn't really very difficult. Obvious from the splits that I slowed way down. Very hesitant going into 10, maybe 10s lost. Missed 11 a bit, too low, 10s lost. Then another dumb little mistake to 17, thought my line was ok but ended up quite low and to the north, 10s lost.
Can't complain too much though, it was a really good race. Not too difficult, but you had to keep the pace up. Kinda annoying to have tied for 13, with two guys tied for 11th 1s ahead. Lost 4 places with a slow finish run-in.
My new GMOK top is lucky perhaps?
http://www.obasen.nu/winsplits/online/sv/default.a...
They split the H21 category in 3, so I was in H21-3 with all the other GMOK guys.
Somehow everything just clicked today. Not sure that I felt so amazing physically, but that wasn't all that important today. The terrain suited me well I think, good visibility, and fast woods. Had a good start to the race, slightly hesitant in the circle to 1, but very smooth up until #9. Was sitting in 4th at #6 and #7.
Started to get a bit tired part way through, and I knew I was having a good race, so got nervous about blowing it. Quite hesitant throughout the last section, but it wasn't really very difficult. Obvious from the splits that I slowed way down. Very hesitant going into 10, maybe 10s lost. Missed 11 a bit, too low, 10s lost. Then another dumb little mistake to 17, thought my line was ok but ended up quite low and to the north, 10s lost.
Can't complain too much though, it was a really good race. Not too difficult, but you had to keep the pace up. Kinda annoying to have tied for 13, with two guys tied for 11th 1s ahead. Lost 4 places with a slow finish run-in.
My new GMOK top is lucky perhaps?
http://www.obasen.nu/winsplits/online/sv/default.a...
Saturday Oct 8, 2011 #
Event: 25Manna
Running warm up/down 30:00 [1]
shoes: Inov 8 Oroc (July 11)
11 AM
Orienteering 38:00 [4]
shoes: Inov 8 Oroc (July 11)
25 Manna. Running the 5th leg on the second team. Legs 3-7 are run with 4 people in parallel, so I was running as the 2nd man out. Leg 5 was an H21 leg.
Quite nervous at the start, not wanting to mess something up, but was confident I could have a solid run. Took it somewhat easy off the start, and didn't really see many other H21s for the first three controls. After that though it seemed like a lot of us converged and by the 5th or 6th it was massive train of guys. It was kinda weird, I thought I was seeing double at times with guys in the same jerseys running around me. For example it only occurred to me part way round that it wasn't the same guy from Linné that I kept seeing, but a few on the same team!
Unfortunately I didn't feel like I had much pep, and felt quite tired during the race. The course wasn't too difficult, and with so many guys, you had to have good legs to do well. At times it felt like a cross-country running race. Felt like I was slowly getting passed by guys throughout, but not sure exactly
Not much time lost on the course. Maybe 30-40s to #14, swerving through the bushy area, getting stuck in the stream like Ross, and having to wipe all the mud off my map heading up the hill into the control. Lost maybe 20s to 15 taking the trail route, when the straight route had tracks all the way.
Frederik, one of the other GMOK 5th leg guys met up with me at 14, he took the straight route to 15 and I went right to the trail. I should have stuck with him, but I was trying to play it safe, being quite tired. He ended up ahead of me by 30s or so in the finish.
Overall, happy with the race. Not super fast, but a solid technical race, and I did the job for the team. I don't think my preparation up to the race was ideal at all. Very little sleep the week before, which I think contributed to feeling so flat out there.
GMOKs 2nd team ended up in 49th place. The 4th best 2nd team. We were leading the 2nd team race at one point I believe.
Also, got a new GMOK top prior to the race, so it was really nice representing the team colours!
Quite nervous at the start, not wanting to mess something up, but was confident I could have a solid run. Took it somewhat easy off the start, and didn't really see many other H21s for the first three controls. After that though it seemed like a lot of us converged and by the 5th or 6th it was massive train of guys. It was kinda weird, I thought I was seeing double at times with guys in the same jerseys running around me. For example it only occurred to me part way round that it wasn't the same guy from Linné that I kept seeing, but a few on the same team!
Unfortunately I didn't feel like I had much pep, and felt quite tired during the race. The course wasn't too difficult, and with so many guys, you had to have good legs to do well. At times it felt like a cross-country running race. Felt like I was slowly getting passed by guys throughout, but not sure exactly
Not much time lost on the course. Maybe 30-40s to #14, swerving through the bushy area, getting stuck in the stream like Ross, and having to wipe all the mud off my map heading up the hill into the control. Lost maybe 20s to 15 taking the trail route, when the straight route had tracks all the way.
Frederik, one of the other GMOK 5th leg guys met up with me at 14, he took the straight route to 15 and I went right to the trail. I should have stuck with him, but I was trying to play it safe, being quite tired. He ended up ahead of me by 30s or so in the finish.
Overall, happy with the race. Not super fast, but a solid technical race, and I did the job for the team. I don't think my preparation up to the race was ideal at all. Very little sleep the week before, which I think contributed to feeling so flat out there.
GMOKs 2nd team ended up in 49th place. The 4th best 2nd team. We were leading the 2nd team race at one point I believe.
Also, got a new GMOK top prior to the race, so it was really nice representing the team colours!
Friday Oct 7, 2011 #
Running 40:00 [2]
shoes: Asics DS Trainer (July 11)
Over to idrottsplatsen and then 4x1min.
Thursday Oct 6, 2011 #
8 PM
Running 50:00 [1]
shoes: Asics DS Trainer (July 11)
Really nice evening run after a stressful day.
Tuesday Oct 4, 2011 #
Running 20:00 [4]
shoes: Asics DS Trainer (July 11)
4x 1km at idrottsplatsen.
5 PM
Running warm up/down 30:00 [1]
shoes: Asics DS Trainer (July 11)
Monday Oct 3, 2011 #
6 PM
Strength 40:00 [3]
shoes: Adizero Mana (Sept 09)
7 PM
Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)
Sunday Oct 2, 2011 #
5 PM
Running warm up/down 43:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 35:00 [3]
shoes: Inov 8 X Talon (July 11)
Ran over to Anggardsbergen for o-tervals.
Saturday Oct 1, 2011 #
7 PM
Running 1:20:00 [1]
shoes: Asics DS Trainer (July 11)
To skatas, 5k loop, home.