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Training Log Archive: R Anderson

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running28 25:36:59 49.15 79.1 40
  Strength9 8:15:00
  Orienteering7 6:01:18 3.48 5.6
  Innebandy2 1:00:00
  Cycling1 30:00
  Total36 41:23:17 52.63 84.7 40

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Sunday Mar 31, 2013 #

6 PM

Running 1:50:00 [1] 20.5 km (5:22 / km)
shoes: Asics DS Trainer (Nov 2012)

Easy around the 18. Quite tired today. Last 5 k were a slog.

Saturday Mar 30, 2013 #

11 AM

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

5 PM

Running 1:00:00 [2] 10.6 km (5:40 / km)
shoes: Inov 8 X-Talon (Jan 13)

The run there was quite fast, since I wanted to get there with sufficient light left. The run home was equally fast as I was getting kinda cold.

Orienteering 44:18 [3] 5.6 km (7:55 / km)
shoes: Inov 8 X-Talon (Jan 13)

Ran over to the Björnåsberget map to run a short course. Was quite nice. A minute lost on one control, and a few other bobbles, but otherwise good. Enjoyed it!

Will have to do it again and beat this time. Fast conditions today though with no grass and frozen marshes.

Friday Mar 29, 2013 #

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

Orienteering 1:25:00 [3]
shoes: VJ Bold (Aug 12)

Thursday Mar 28, 2013 #

9 AM

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

4 PM

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

Running 15:00 [4]
shoes: Saucany Mirage II

6x1min up the hill from Delsjön.

Tuesday Mar 26, 2013 #

6 PM

Running 30:00 [1]
shoes: Mizuno Ronin

Running 45:00 [4]
shoes: Mizuno Ronin

3,2,1 x 5 , 1min rest

Felt a bit tired and heavy in the legs, but it got a bit better as the session went on. Nice night, and fun to run with so many guys.

Monday Mar 25, 2013 #

3 PM

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

6 PM

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

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

Sunday Mar 24, 2013 #

3 PM

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

7 PM

Orienteering 1:11:00 [3]
shoes: Inov 8 X-Talon (Jan 13)

Ran the night cup from a week ago from Bertilsson's Stugan with Junis.

Perfect conditions for night-o in really nice terrain. Ran well in parts but was fairly careless in my orienteering overall.

An enjoyable Sunday evening!

Saturday Mar 23, 2013 #

Running 55:00 [1]
shoes: Saucany Mirage II

Orienteering 16:00 [3]
shoes: Saucany Mirage II

Ran the sprint course around Kallebäck. Felt quite tired, so wasn't going full out. Had a really good flow though, with no mistakes.

Friday Mar 22, 2013 #

9 AM

Strength 1:05:00 [1]
shoes: Adizero Mana (Sept 09)

morning session at F&S. Working the start at the Natt Dm tonight...

Thursday Mar 21, 2013 #

10 AM

Running 20:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Running 24:00 [3]
shoes: Asics DS Trainer (Nov 2012)

4x4min around the grus. Felt really tired. I guess that comes with these pre-breakfast runs.
6 PM

Running 30:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Orienteering 45:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Wednesday Mar 20, 2013 #

6 PM

Running 1:15:00 [1]
shoes: Asics DS Trainer (Nov 2012)

Easy around Änggårdsbergen with COL.

Tuesday Mar 19, 2013 #

10 AM

Running 35:00 [1]
shoes: Asics DS Trainer (Nov 2012)

6 PM

Running race 26:59 [5] 7.9 km (3:25 / km) +40m 3:20 / km
shoes: Mizuno Ronin

Grus 8an Test

Was really close to not running it. I've been thinking about the race for a few weeks now, and what pace I should try etc. With the bad weather today (cold and windy) I figured it would be really hard to PB, and I didn't want to run it without the possibility of a PB. Last year at this time when I ran 27:02 it was ideal conditions (+7, no wind), so it was tough compared to then. Finally decided to just race it against the other guys and not against the clock, and I managed to start without too much of a negative attitude.

Did a good long warmup to try and get my lungs used to the cold. The start was a bit hectic with some elbows flying, but I settled into a nice position with Niklas O. By the 3k mark I was in a nice group with Albin P., Niklas and some Danish IFK guy who kept clipping my arm. There was also a mystery guy for a while who dropped off the front pack before dropping off from us at 4k. It felt quite relaxed, easier than I remember feeling last year, and I was convinced that I was not on pace for a good time. Kept myself from peeking at my watch though and just went with the flow.

Albin slipped back along Delsjön, but I still had two guys in front to block the wind. The IFK guy attacked up the hill from 6k, and I had a bit of trouble convincing myself to respond. He had a bit of a gap on me by 7k, but I didn't let it get too big. Started to get some pain in my stomach though on the downhills here which was annoying because I felt quite good otherwise.

Finally peeked at my watch with 100m to go. 26:3x. What!?! Launched myself into a full out sprint. Heard Räkan say :58, :59 and I'm convinced I crossed the line under 27 (my goal), just behind the IFK guy. Unfortunately Ola said he wrote down 27:00, nejjjj!! Well, I started on the second line at the start, so my "chip time" would have been below 27. That's my story anyways...

In any case, given the bad conditions, I'm really happy with the PB, even if it's only by 2s. It's not often that you get "pleasantly surprised" with yourself during a running race. Hopefully even better in a month or two when it's warmer.

Running 40:00 [1]
shoes: Mizuno Ronin

Monday Mar 18, 2013 #

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

Sunday Mar 17, 2013 #

Running 2:28:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Saturday Mar 16, 2013 #

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

Orienteering 35:00 [4]
shoes: VJ Bold (Aug 12)

Friday Mar 15, 2013 #

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

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

Thursday Mar 14, 2013 #

10 AM

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

6 PM

Running 26:00 [1]
shoes: Mizuno Ronin

Running 42:00 [3]
shoes: Mizuno Ronin

8x1k around the grus.

Wasn't hitting the times I wanted tonight. Had some breathing problems on the first few because of the cold. Some stomach problems which started pretty early too.

Wednesday Mar 13, 2013 #

Running 1:16:00 [1]
shoes: Saucany Mirage II

Tuesday Mar 12, 2013 #

10 AM

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

6 PM

Running 35:00 [1]
shoes: Mizuno Ronin

Running 41:00 [4]
shoes: Mizuno Ronin

6x1500 around 2.5an. Fun loop, a bit fast to start, and some stomach problems. Felt good on the climb but had some trouble keeping the speed up on the downhill.

Good for the first intervals in a week...

5:06
5:03
5:06
5:09
5:12
5:13

Monday Mar 11, 2013 #

Strength 55:00 [1]
shoes: Adizero Mana (Sept 09)

tough one by Daniel tonight.

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

úff, first time in two weeks. Rusty...

Sunday Mar 10, 2013 #

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

Loop of the grus.

Sore throat still and low on energy most of the day. Felt ok once I got out though.

Saturday Mar 9, 2013 #

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

Strength 1:05:00 [1]
shoes: Adizero Mana (Sept 09)

Running 10:00 [1]
shoes: Adizero Mana (Sept 09)

Wednesday Mar 6, 2013 #

Running 40:00 [1]
shoes: Mizuno Ronin

Tuesday Mar 5, 2013 #

Running 30:00 [1]
shoes: VJ Bold (Oct 2011)

Orienteering 1:05:00 [1]
shoes: VJ Bold (Oct 2011)

GMOK Training

5 Night o-tervals with Robban and Niclas. Won the first four, but then Robban got me on a bad route choice to the last control on the last interval.

Was feeling kinda sick again most of the day, but decided to run anyway and see what happens. I'd almost rather just get sick at this point rather than another day or two of being half sick.

Felt pretty good during the training though. Really enjoyed it.

Monday Mar 4, 2013 #

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

Sunday Mar 3, 2013 #

3 PM

Running 1:58:00 [1] 21.7 km (5:26 / km)
shoes: Asics DS Trainer (Nov 2012)

http://www.gmap-pedometer.com/?r=5837800

Roommate Daniel can't stand out-and-back runs. He calls them 'Robbie Specials'. This was a real Robbie Special. :)

Saturday Mar 2, 2013 #

3 PM

Running 16:00 [1] 3.3 km (4:51 / km)
shoes: Asics DS Trainer (Nov 2012)

Warm up with 5 minutes of sprints.

Running 54:00 [3] 11.9 km (4:32 / km)
shoes: Asics DS Trainer (Nov 2012)

3 hill climbs from the tennis club up to the tower along brudaremossen.

Felt good. Really love this climb, especially the last pitch.

Times were: 9:52, 9:43, 9:40

Running 20:00 [1] 3.2 km (6:15 / km)
shoes: Asics DS Trainer (Nov 2012)

Friday Mar 1, 2013 #

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

@Friskis och Svettis

Followed by an hour of beach volleyball! Really fun playing 2 v 2 with Ols, Micke and Fredrik. Quite tiring.

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