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

Training Log Archive: R Anderson

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running28 21:42:00 9.44 15.2
  Skiing11 14:00:00
  Orienteering8 6:41:14
  Strength5 2:25:00
  Innebandy2 1:00:00
  Ski Orienteering1 38:40 4.97(7:47) 8.0(4:50)
  Total43 46:26:54 14.42 23.2

«»
3:09
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jan 31, 2013 #

10 AM

Orienteering 50:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Easy training in Orkelljunga.
3 PM

Orienteering 1:00:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Training north of Kristianstad. Didn't really enjoy it. A lot of saplings and quite outdated map.

Wednesday Jan 30, 2013 #

Running 25:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Jogging and löpskolning with Junis and Anna

Strength 20:00 [1]

Tuesday Jan 29, 2013 #

8 AM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Running 45:00 [3]
shoes: Asics DS Trainer (Nov 2012)

GMOK Training

10 Skatås hill reps. Unfortunately no watch to keep track of the times.

Felt good tonight. Sat in behind the group and stayed below threshold. Avoided the little sprint finishes on each one and felt fully recovered every time I got back to the bottom. Emptied the tank on the last one which felt good.

Monday Jan 28, 2013 #

8 AM

Running 50:00 [1]
shoes: VJ Bold (Aug 12)

Morning lap of the grus.
6 PM

Strength 40:00 [1]
shoes: Adizero Mana (Sept 09)

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

Sunday Jan 27, 2013 #

Running 2:10:00 [2]
shoes: Inov 8 X-Talon (Jan 13)

Long run around Kåsjön with Hugh, Stensson, Lina and Emma. Had no idea where we were for most of it. Kinda nice to have others worry about the route and just run...

Strength 15:00 [1]

Saturday Jan 26, 2013 #

Note

Helping at the Icebug Winter Run all day as well as yesterday afternoon. Standing around in the cold in inadequate clothing marshaling runners. Meant for lots of jogging on the spot and jumping around which in my head I'll count as plyometrics. ;)

Too tired to train once I got home.

Thursday Jan 24, 2013 #

Running 40:00 [1]
shoes: VJ Bold (Aug 12)

Meant to run the GOF training but I mistakenly ran to kamratgården rather than the rowing club. Plan was just to pick up the map anyways since I didn't have the time to run the course.
8 PM

Running 16:00 [1]
shoes: Asics DS Trainer (Nov 2012)

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

Wednesday Jan 23, 2013 #

Running 30:00 [1]
shoes: Saucany Mirage II

Morning jaunt. Really tight in the hips.
6 PM

Running 37:00 [3]
shoes: Asics DS Trainer (Nov 2012)

123454321 with half rests with COL

Trails were a tad slippery in Safjället so took it a bit easy, especially on the downhills.

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Tuesday Jan 22, 2013 #

Running 51:00 [3]
shoes: Asics DS Trainer (Nov 2012)

4x 4,6min with GMOK

Started out at tempo on the first two sets, gradually increasing the pace throughout the last two sets.

First intervals in a while, could feel it.
6 PM

Running 34:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Monday Jan 21, 2013 #

5 PM

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

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

Sunday Jan 20, 2013 #

Running 1:05:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Saturday Jan 19, 2013 #

10 AM

Running 30:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 1:09:00 [3]
shoes: VJ Bold (Aug 12)

First half was ok, then got really tired and was really slow through the last half. Really tough terrain and was a bit of a slog in parts. Still affected by the jetlag.
5 PM

Running 15:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 1:15:00 [3]
shoes: VJ Bold (Aug 12)

Felt a lot more ready and awake for the night session. A lot of mistakes but a lot of really good controls that I'm happy with. The long leg to 1 was good, as well as the butterfly from 7 to 11. Other good parts too. A lot of time lost on 2 and 4. Worst was 6, where it felt like I stumbled around in the green for 5min. Decided to give up on it, but then found it on the way out.

Could feel the legs cramping up towards the end. Ended up on the ground for a minute with a bad one to the last control. Just ran the trails back and skipped 16.

Friday Jan 18, 2013 #

9 AM

Running 50:00 [1]
shoes: VJ Bold (Aug 12)

Nice morning run with Albin.

Thursday Jan 17, 2013 #

2 PM

Running 30:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running 15:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 1:20:00 [3]
shoes: VJ Bold (Aug 12)

Really nice course set by Höye. Fun with the route choices and running through the golf course.

Had to play catch up with the group a few times after taking different routes.

Tuesday Jan 15, 2013 #

Running 1:00:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Final run in Ottawa. With Nic along the canal.

Sunday Jan 13, 2013 #

Running 40:00 [1] 8.0 km (5:00 / km)
shoes: Asics DS Trainer (Nov 2012)

4 PM

Running tempo 30:00 [3] 7.2 km (4:10 / km)
shoes: Asics DS Trainer (Nov 2012)

Saturday Jan 12, 2013 #

9 AM

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

Carleton Practice

Nice and fast conditions, my favourite.
5 PM

Running 45:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Friday Jan 11, 2013 #

11 AM

Running 40:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Running 34:00 [4]
shoes: Asics DS Trainer (Nov 2012)

At the Louis Riel dome with Jeff

Long warmup with some strides.

10 x 400m w/ 1:30 rest.

Legs were super sore and tired so stopped early.

Times:
74
71
71
72
73
72
73
72
74
71

Barefoot cooldown on the turf with a lot of stretching afterwards.
5 PM

Strength 20:00 [1]

Thursday Jan 10, 2013 #

11 AM

Skiing (Skate) 1:40:00 [1]

Skiing with Nic, Alana, and Zoe at Nakkertok.

Skied around some of the fun trails while they did intervals.

Interesting skiing with two world cup skiers. Beautiful day.
6 PM

Skiing 50:00 [1]

Night ski to Huron with some of the RALF gang.

Really enjoyed it! Gonna miss this.

Wednesday Jan 9, 2013 #

7 AM

Skiing (Classic) 1:30:00 [3]

Carleton practice from Asticou.

Got sucked into intervals because they looked so fun, and they were. Hip flexors paying the price now though.
6 PM

Running 1:30:00 [3]
shoes: Asics DS Trainer (Nov 2012)

Warmup

1.5k tempo long leg

5 x 1km tempo with EK

Warmdown with some core excercises (which were barely manageable because of the hip flexors)

Monday Jan 7, 2013 #

Skiing (Classic) 1:20:00 [1]

Night ski with Jen and Nic from Asticou. Absolutely perfect conditions, super nice.

Sunday Jan 6, 2013 #

11 AM

Skiing 20:00 [1]

Ski Orienteering 38:40 [4] 8.0 km (4:50 / km)

5 PM

Running 45:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Saturday Jan 5, 2013 #

3 PM

Skiing (Skate) 1:00:00 [1]

From the cegep. Beautiful weather and conditions!

Friday Jan 4, 2013 #

10 AM

Running warm up/down 25:00 [1]

Orienteering 18:44 [4]

Ran the sprint from the O-fest at Tunneys Pasture.

Started out a bit fast and by the time I got to the open field running at the end I was exhausted. Super tough and fun!

Maps on Jeff's log
11 AM

Running warm up/down 22:00 [1]

Orienteering 27:00 [4]

Sprint Relay at Ottawa U

Alex and Jeff ran head to head and tagged off to me, since I set the course. I think it worked out well.

Always strange standing around on a busy campus wearing tights with a map in hand.
2 PM

Running 48:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Orienteering 21:30 [4]
shoes: Asics DS Trainer (Nov 2012)

Final Sprint at Carleton

Could start to feel the legs on this one. Pushed hard anyways.

Tried to take the opposite routes that Jeff was taking, from seeing his footprints.

Thursday Jan 3, 2013 #

Skiing (Classic) 1:15:00 [1]

At Nakkertok with ma and pa.

Wednesday Jan 2, 2013 #

12 PM

Skiing (Skate) 1:05:00 [1]

Ski around Mooney's. The trails were terrible, as if the guys have just been going around doing donuts with the machine.

Ended up skiing mostly around the football field out of the wind. Did two sprints at the end, 46 on both. I think that may be a record, will have to check.
6 PM

Running 1:10:00 [3]
shoes: Asics DS Trainer (Nov 2012)

RALF Training

Fun intervals and exercises around Woodroffe HS. Took it a bit easy because of the cold (-20, -28 with the wind). Was still sweating a lot though, which meant my eyebrows and lashes were nice and frosty. The guy at the gas station on the way home had to ask what was wrong with me.

Tuesday Jan 1, 2013 #

11 AM

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

« Earlier | Later »