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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running25 18:27:00
  Orienteering14 12:02:21 35.42 57.0 980
  Strength4 2:25:00
  Innebandy1 30:00
  Total31 33:24:21 35.42 57.0 980

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Thursday May 31, 2012 #

12 PM

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

7 PM

Orienteering 1:05:00 [2] 9.0 km (7:13 / km)
shoes: Inov 8 X Talon (July 11)

Wednesday May 30, 2012 #

6 PM

Running warm up/down 45:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 18:08 [5]
shoes: Inov 8 X Talon (July 11)

GMOK Sprint KM

Started off really well, although maybe a bit too fast. Was 1s out of the lead at 9.

To 10 I decided to take the road around to the right and hesitated as to when to go into the woods. Then I got confused at the boulders in the circle, as I only saw one boulder. Lost 10s standing there. Then took another bad route to 11, getting caught behind a fence, maybe another 10s.

By this point I was getting pretty tired, and I lost 15s on the long road run to 14. As I approached 15 I couldn't make sense of things, and made another big hesitation worth 10s. I was a quite flustered punching 15 and headed off in a rush straight to 16. Only halfway there did I realize my mistake, and my original plan of going up to the field and around. Lost 30s having to go back up and around. It seems like many did the same as I did though.

Disappointed with the last part of the race, losing around a minute. Really happy with the first half though, and that I was quite close on many controls.

Route: http://www.opath.se/Play/Index/2895

Results: http://www.obasen.nu/winsplits/online/en/default.a...

Tuesday May 29, 2012 #

6 PM

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

Orienteering 42:00 [5]
shoes: Inov 8 Oroc (July 11)

Sunday May 27, 2012 #

6 PM

Running 1:20:00 [2]
shoes: Mizuno Elixir (Nov 11)

Out to Skatas and around the 8/5.

Took it easy on the way out but picked up the pace a bit on the way back down Delsjovagen.

Saturday May 26, 2012 #

7 PM

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

Running 28:00 [5]
shoes: Mizuno Elixir (Nov 11)

6 Safjallet hills

Really happy with the session tonight. Felt kinda tired after the exam, but managed to push really hard anyways.

The first one felt easy but was maybe still a bit too fast.

2:12
2:14
2:14
2:15
2:17
2:13

Friday May 25, 2012 #

8 AM

Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)

7 PM

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

Thursday May 24, 2012 #

6 PM

Running warm up/down 48:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 14:00 [4]
shoes: Inov 8 X Talon (July 11)

Running 15:00 [5]
shoes: Inov 8 X Talon (July 11)

5 x 1min sprints

Wednesday May 23, 2012 #

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

Ran to and from the sprint cup and jogged around guarding my three controls.

Tuesday May 22, 2012 #

10 AM

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

6 PM

Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 1:20:00 [4]
shoes: Inov 8 X Talon (July 11)

Otervals from the clubhouse

First one was good but there was ribbon at one control which had us standing around a bit. Then the second was kinda slow.

After that it was really good. Felt quite strong and pushed hard.

Monday May 21, 2012 #

6 PM

Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)

Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)

Sunday May 20, 2012 #

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

Saturday May 19, 2012 #

Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 18:13 [5] 3.5 km (5:12 / km)
shoes: Inov 8 X Talon (July 11)

Friday May 18, 2012 #

Orienteering 1:36:05 [4] 12.4 km (7:45 / km) +490m 6:28 / km
shoes: Inov 8 Oroc (July 11)

Good race today! :)

Wasn't so optimistic about how well I would get around the course with my knee and ankle, but it was ok.

Started out really slowly since it was really rocky underfoot in the cut areas. Nailed the first 6 controls though. Caught Ross(-2min) at 4 but found 5 before him and got ahead on the long leg to 7. Don't think my route to 7 was that great, a bit squiggly and slow.

I apparently punched 7 within sight of Ross but since we started one after the other, we were seperated in the phi loop. Made a 1min mistake on 9. Couldn't understand the vague shapes in the open area and got confused by the people sitting 20m right of the control that were visible from 100m away. Was really clean through the rest of the phi loop. Ross and I ran the same pace through each loop and we ended up back together on the way to 16.

On the long leg to 17 my original plan was to go left to the trail, but when Ross and a German guy went straight I decided to stay with them. Lost sight of Ross through a green area and by the time I got to the big open ridge Ross was already part way up. Punched 17 alone and stopped for two good glasses of sport drink. Went a weird up and around route to 18 and was a minute slower than Ross (30s maybe due to water stop?). Caught sight of the German guy again to 19 and chased him hard on the start of the long leg to 20.

At this point I knew that Ross was ahead, and I was just trying to not let him get 2min ahead (although he almost was). Split off from the German guy when I decided to take a left route and he kept straight. Pushed hard through the leg and as I approached the control along the ridge I saw Ross coming in from the right (phew).

From 20 to the finish was really fun. Was mostly trail and field running and was running fast alongside Ross. We exchanged the lead a few times, but Ross was ahead on the road going into 25. I passed him at the start of the long climb up the fields to the finish.

As I punched the last control I felt I had put a safe enough distance on him (didn't look back). Did my usual exhausted half-sprint up the chute, but with 20m to the line I thought I heard steps behind me. Had a deja vu from the Silva league a few weeks ago, and suddenly threw myself into an all out sprint for the line. Was just enough to hold him off as we crossed the line at the same. The finish was dramatic enough to catch the attention of Per Forsberg. :)

Map: http://orienteering.ca/doma/show_map.php?user=robb...

Running warm up/down 15:00 [1]
shoes: Inov 8 Oroc (July 11)

Thursday May 17, 2012 #

Orienteering 47:30 [3] 6.1 km (7:47 / km) +280m 6:20 / km
shoes: Inov 8 X Talon (July 11)

Body felt really tired this morning. Not suprising given the 3 hard qualification races.

Started out slowly to try and ease into things. Was steady and clean to 1 and 2 but was already struggling with the steep, slippery moss covered slopes. Chose to wear my x-talons which was not a great idea.

Made a 1min mistake to 3, easy control but wasn't paying enough attention to the map, and more to my footing. Took things fairly easy after that and was quite clean throughout the rest of the course.

Really enjoyed the map and course today. It was fun running with others and passing some of the other runners ahead with relative ease. Quite different from the quali races which were extremely tiring and intense.

I had forgotten that the B-Final was still a WRE and not just an extra fun race. Should maybe have taken it a bit more seriously today.

One bad thing is that I tripped running through the undercuttings going down into control 10. Landed quite akwardly on a locked right knee. Has been bothering me a bit the rest of the day.

Hope to race hard tomorrow, we'll see how the body feels in the morning.

.http://orienteering.ca/doma/show_map.php?user=robb...

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

Wednesday May 16, 2012 #

9 AM

Orienteering 16:25 [5] 3.3 km (4:58 / km)
shoes: Inov 8 X Talon (July 11)

EOC Sprint Qualification

Was looking forward to today. Believed I could qualify with a good run.

Started off a bit shaky to number 1. It came up suprisingly quickly after having taken a while to find the triangle and get my map folded. Bad direction out of 1 forced me to take the left route to to 2. On the way to 3 I read ahead to run around to the right to 4 but didnt see the trap. Was really hard see the wall against the dark green symbol and ran quite far in before realizing my mistake. Still took some time after that to realize that the only viable route option was to go all the way around.

The course was super easy after that. A few small hesitations and squiggles.

Dissapointed, but not too much as it is a really tough field. Some of these guys are only running the sprint, and others got to rest yesterday. Felt ok physically but would have maybe been faster had I rested yesterday. 1:19 from qualifying.

Another boring qualification map and course, not worth 80€.

http://orienteering.ca/doma/show_map.php?user=robb...

Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (July 11)

Tuesday May 15, 2012 #

Orienteering 1:01:00 [5]
shoes: Inov 8 Oroc (July 11)

Much better today, although still not great. Dissapointed with the result at the end, but happier having gone back over the gps tracking. First time wearing a harness, was neat. :)

Started off really well until control 5. Then to 6 I decided to climb the ~75m to the top and down the trail. I was one of only a few who took this route. This route worked out well for Tsvetkov but I think I lost some time on it. You had to be really strong, and I think it sort of exhausted me for the rest of the race. Lost 30s in the circle at 6 in any case.

7 and 8 were ok but was tired. Then came the worst part of the race. Slogged along the sidehill to 8 and instead of cutting up along the yellow midway I decided to just keep going straight through some green slash. There were a ton of fallen trees and rocky ground and it took me forever to get through. If you watch the GPS you see my dot come to a standstill for a while. Then lost over 2min to 10 on a typical mistake, although I was really tired. The rest of the course was ok, but I was very tired. Completely exhausted at the finish.

A bit annoyed at the finish at the chosen terrain and course. I'm really not good in such rough terrain like this. It was all just climbing, descending or sidehilling and not the fast and technical terrain advertised. Maybe the finals will be nicer but I hate that they always give you the crap in the qualifiers.

GPS: http://www.tulospalvelu.fi/gps/20120515EOCLongMQ-B...

Happy with my race from the start to 8 and after 11.

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

Monday May 14, 2012 #

Event: EOC 2012
 

Running warm up/down 40:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 36:00 [4] 4.9 km (7:21 / km) +210m 6:03 / km
shoes: Inov 8 X Talon (July 11)

Gahh!

Started off a bit shaky, with a hook to 2, and going way off-line to 3 but recovering quickly. Then to 4, Phillippe Adamski (started with) passed me and I chased after him well. Going into the control off the edge of the clearing I felt he was going left to another control, and I went straight between the hills to where I thought my reentrant was. When I didn't see a flag though I concluded that my control was off to the left where Phillipe had gone. Sure enough as I climbed up around the corner there was the control with Phillipe exiting. Checked the code, **7, yup good. Headed off to 5 but came to the cut area super quickly. Realized something was wrong, and when I looked at my codes again I realized that I had looked at my code for #3 (107). My code for 4 actually ended with an 8, so I knew I had misspunched at that point. Really annoyed to have to run back.

Was quite frustrated after that and lost another 1.5min on #5 in the green. Was hard to stay motivated after that, knowing I was way out of qualifying or even a decent result. Made more small silly mistakes throughout the rest.

A positive is that I felt like my running was really good in places, especially from 10-12 in the nice woods. Managed to pass back some people that had passed me, which was fun.

Oh well, looking forward to the Long qual tomorrow.

Map: http://orienteering.ca/doma/show_map.php?user=robb...

Sunday May 13, 2012 #

11 AM

Orienteering 50:00 [3]
shoes: Inov 8 X Talon (July 11)

Really enjoyed the model event today. Taped the ankle well and was able to move at a good pace through the beautiful terrain.

Did a bit of a fartlek session and got my heart rate up in places as prep for tomorrow. Tried out emit for the first time. Kinda like it! :)

Map: http://www.flickr.com/photos/53945292@N05/71894954...

Saturday May 12, 2012 #

2 PM

Running 1:05:00 [1]
shoes: Inov 8 Oroc (July 11)

First Training in Mora. Meant to take it easy and get into the map. Did take it easy, but had a hard time getting into the map in places. Was quite rocky underfoot and was quite hard on my ankle, which I hadn't taped properly. Tweaked it quite badly three days before 10Mila and it has been really weak since. Really hoping its not took rocky in the races, and that it's ok.

Friday May 11, 2012 #

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

Thursday May 10, 2012 #

6 PM

Running 54:00 [1]
shoes: Asics DS Trainer (July 11)

Running 24:00 [4]
shoes: Asics DS Trainer (July 11)

5 Safjallet hills.

Really tough session, pushed hard. Probably one of the hardest interval hills I've found.

Was up for some time last night with a really sore stomach, so felt quite fatigued. Decided to only do 5.

Better times than last time.

2:17
2:16
2:13
2:17
2:13

Wednesday May 9, 2012 #

Note

Helped organize the first Gothenburg Sprint Cup. A bit stressed about it all week but it turned out ok.

The meet organization here is all done through one system, which, when you know to use it, is extremely easy, but when all the instruction is in Swedish it makes things difficult.

The efteranmalan registration and updating of the startlists was most hectic. Was forced into speaking Swedish quite a bit tonight which was interesting as well.

Anyways, glad I was able to get a bit more involved with the club.

Tuesday May 8, 2012 #

6 PM

Running warm up/down 40:00 [1]
shoes: Mizuno Elixir (Nov 11)

Running 20:00 [4]
shoes: Mizuno Elixir (Nov 11)

5x3min

Sunday May 6, 2012 #

9 AM

Orienteering 1:58:00 [4] 17.8 km (6:38 / km)
shoes: Inov 8 Oroc (July 11)

Pretty good race.

Took it quite slow and safe. Never pushed too hard keeping in mind how long the course was. Took safe routes the entire time, sometimes ridiculously safe.

I think the orienteering was easier than it looks on the map. Except for maybe around my control 10 where it was super vague and there were a lot of cuttings on the ground.

Made a lot of small mistakes, especially in the end when I was quite tired.

Satisfied considering it was my first 10mila, and that it was the longest non-ultra I've ever done. Ran around 3/4 of it alone too.

Managed to move up 7 places. It was really nice coming into the finish being cheered on by other GMOKers and hearing that we were the best 3rd team. :)

More detailed entry and map to come...I promise.
_____________________________________________________________

Map: http://orienteering.ca/doma/show_map.php?user=robb...

Friday May 4, 2012 #

Running warm up/down 25:00 [1]
shoes: Mizuno Elixir (Nov 11)

Running 24:00 [4]
shoes: Mizuno Elixir (Nov 11)

4x4min

Thursday May 3, 2012 #

Strength 20:00 [1]

6 PM

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

Wednesday May 2, 2012 #

6 PM

Running 20:00 [1]
shoes: Inov 8 X Talon (July 11)

Orienteering 1:00:00 [3]
shoes: Inov 8 X Talon (July 11)

Paired star o-tervals. It was a bit too much standing around and made for a long session (>2hrs?). Really fun though.

Tuesday May 1, 2012 #

Running 45:00 [1]
shoes: Mizuno Elixir (Nov 11)

Strength 30:00 [3]

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