Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running20 17:56:00
  Skiing7 10:10:00
  Strength9 5:10:00
  Orienteering4 4:05:00
  Stretching11 3:25:00
  Cycling4 2:20:00
  Water Running2 2:00:00
  Innebandy3 1:50:00
  Ski Orienteering1 32:00
  Total40 47:28:00
  [1-5]36 44:03:00

«»
3:10
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Jan 31, 2012 #

Running 50:00 [1]
shoes: Mizuno Elixir (Nov 11)

Thought I felt well enough for the training, but once I got started I felt absolutely awful. Puttered around the rest of grus8an, while the others did intervals.

Monday Jan 30, 2012 #

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Strength 50:00 [3]
shoes: Adizero Mana (Sept 09)

Innebandy 30:00 [3]
shoes: Adizero Mana (Sept 09)

Sunday Jan 29, 2012 #

Note

After feeling great Saturday woke up with a sore throat.

Saturday Jan 28, 2012 #

12 PM

Running warm up/down 25:00 [1]
shoes: Inov 8 Oroc (July 11)

Orienteering 21:00 [4]
shoes: Inov 8 Oroc (July 11)

Sprint @ Olofs
6 PM

Orienteering 1:00:00 [2]
shoes: VJ Bold (Oct 2011)

Natt pass i Änggårdsbergen.

Visibility at night is so much better with snow on the ground. More treacherous though. Had to take time to find ways around some steep slopes so as to not slip down the iced over bare rock. Hard to see some of the feature under the snow as well.

Ankle held up ok. Body felt good too!

Running 42:00 [1]
shoes: VJ Bold (Oct 2011)

To/from Änggårdsbergen.
9 PM

Stretching 10:00 [0]

Friday Jan 27, 2012 #

Cycling 45:00 [1]
shoes: Adizero Mana (Sept 09)

Strength 30:00 [2]

Thursday Jan 26, 2012 #

8 AM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

6 PM

Running warm up/down 45:00 [1]
shoes: Mizuno Elixir (Nov 11)

To SLOTTskogen and back.

Running 20:00 [3]
shoes: Mizuno Elixir (Nov 11)

5 hill repeats up the road. Icy and not so fun.

Wednesday Jan 25, 2012 #

6 PM

Running 1:10:00 [1]
shoes: Mizuno Elixir (Nov 11)

Sprang distans med Lillen i Stadsskogen. Första tid till denna park. Kanske den "Central Park" av Göteborg?
7 PM

Stretching 20:00 [0]

Tuesday Jan 24, 2012 #

6 PM

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

GMOK Intervals. 6,4,2 around grus8an. (8k gravel loop)

Felt sub-par. It was a bit challenging running on the hard icy path, even with orocs. Luckily no ankle twinges, despite a hobbly surface.

Stopped after two sets, while the going was good, before getting to the long downhill section.

Monday Jan 23, 2012 #

5 PM

Strength 50:00 [3]
shoes: Adizero Mana (Sept 09)

6 PM

Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)

Sunday Jan 22, 2012 #

2 PM

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

6 PM

Cycling 45:00 [1]
shoes: Adizero Mana (Sept 09)

Saturday Jan 21, 2012 #

Orienteering 1:20:00 [1]
shoes: VJ Bold (Oct 2011)

Friday Jan 20, 2012 #

4 PM

Running warm up/down 54:00 [1]
ahr:128 shoes: Mizuno Elixir (Nov 11)

Running hills 30:00 [4]
shoes: Mizuno Elixir (Nov 11)

Such a good session.

Ran hill intervals in Safjellet with Albin, Lilian and Simon. A really fun and 'Tuff' hill. 400m long and maybe 50m climb? Anyways, will definitely be back. Times down for reference.

2:12
2:19
2:20
2:23
2:27 !!
2:21

Hmm, first one was way too fast. Oh well that seems to be the Swedish norm.


On another note, I finally saw an ice cream truck (with customers) on the way back home. Why is this noteworthy? Well, it seems that whenever I'm running at night, and am out in the middle of the spooky Skatas forest, seemingly far away from any civilization, I always hear the ice cream truck jingle! Who buys ice cream at night in the middle of January?
6 PM

Stretching 20:00 [0]

Thursday Jan 19, 2012 #

6 PM

Orienteering 1:24:00 [2]
shoes: Inov 8 Oroc (July 11)

GMOK, Distance Mass Night-O

Large group to start with. Ended up with Albin and Hedis at the end. Cut home after 13.

Despite having heavily taped the ankle it still bugged me a fair bit. Was very cautious for the most part. Ended up doing more than I thought I would, which I guess is good. I think that the ankle will only get better by running on it and getting some flexibility back. Rest won't help it. Will be wobble-boarding religiously all winter to try and avoid all the ankle frustration of the past two summers.

Wednesday Jan 18, 2012 #

4 PM

Running 1:00:00 [1]
ahr:138 shoes: Mizuno Elixir (Nov 11)

Started to rain right when I set out. I much prefer -5 than +5 and rain.

Knee felt ok, but I still feel like my body is out of alignment.
10 PM

Strength 30:00 [3]

Stretching 20:00 [0]

Tuesday Jan 17, 2012 #

6 PM

Running 1:00:00 [2]
shoes: Mizuno Elixir (Nov 11)

Ran parts of the 8an test to try out the legs. Felt ok, took it very easy on the downhills. I think running faster is easier on the legs...

Nice night. Tried to cheer on some of the other runners without being too much of a pest.

Monday Jan 16, 2012 #

2 PM

Water Running 1:00:00 [1]

6x4min
6 PM

Strength 50:00 [3]
shoes: Adizero Mana (Sept 09)

7 PM

Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)

Sunday Jan 15, 2012 #

Running 1:30:00 [3]

Long group run from the clubhouse. Only wanted to run for 1hr but didn't know the route we were running and where it would be possible to cut off, so kinda got dragged out a bit longer.

Rolled my ankle a few times early-on on some small trails and got behind the rest of the guys. From then on the ankle was really weak and had to be very careful. Ran/hobbled slowly back the same way we'd come, along the west side of Stora Delsjön. Also stubbed my toe really hard at one point. Swollen now.

Stretching 20:00 [0]

Saturday Jan 14, 2012 #

Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)

Strength 30:00 [3]

Had time to do some shopping today. One of the first things I wanted to get was a foam roller. After searching online at various sports store sites, it seemed I wouldn't be able to find one in-store in Sweden and would have to try to order one online. Found some random forum however, where it suggested buying a "båtfender" as an alternative. Went down to Biltema and bought one for $5.

Also bought a wobble board at stadium...



It turns out that the roller is too soft for the IT band. It works with both legs on it for stretching quads and hamstrings though. Will use my nalgene bottle for my IT until I figure something else out.

Wednesday Jan 11, 2012 #

Skiing (classic) 30:00 [1]

Went over to Mooneys to test the ankle with skiing. Not so comfortable.

2 double pole loops.

Water Running 1:00:00 [2]

Tuesday Jan 10, 2012 #

Running 40:00 [3]
shoes: Salomon Speed Cross 2 (Nov 10)

Running with Eric and Jeff around the sportsplex. Lots of fun until I ruined my ankle again on a hidden stump....

Cycling 30:00 [1]
shoes: Shimano R086

Strength 30:00 [3]

Monday Jan 9, 2012 #

Skiing (classic) 1:20:00 [3]

Running 40:00 [1]
shoes: Salomon Speed Cross 2 (Nov 10)

Stretching 15:00 [0]

Sunday Jan 8, 2012 #

Ski Orienteering 32:00 [4]

Skiing warm up/down 30:00 [1]

Cycling 20:00 [1]
shoes: Shimano R086

Stretching 20:00 [0]

Strength 10:00 [3]

Saturday Jan 7, 2012 #

Skiing (classic) 2:20:00 [1]

Stretching 20:00 [0]

Thursday Jan 5, 2012 #

Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)

Strength 30:00 [1]

Wednesday Jan 4, 2012 #

Stretching 20:00 [0]

8 AM

Skiing (classic) 1:30:00 [1]

Kallt men härligt här i Ottawa!

Christmas 2011 001
Fortune Lake -sjön
6 PM

Running 1:20:00 [3]
shoes: Mizuno Elixir (Nov 11)

Ok, här på engelska...

Gift-O organized by Francis.

Really fun tearing around the small trails along the creeks. Nice to have a map in hand again.

Ended up with the most controls. Won some nice chocolates and the SOFT Årsbok from 1985!

Tuesday Jan 3, 2012 #

Running 40:00 [2]
shoes: Mizuno Elixir (Nov 11)

Stretching 20:00 [0]

Monday Jan 2, 2012 #

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Stretching 20:00 [0]

12 PM

Skiing (Skate) 2:00:00 [3]

4x4min up "Black's Lake Hill"

Sunday Jan 1, 2012 #

Skiing (Classic) 2:00:00 [1]

« Earlier | Later »