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Training Log Archive: R Anderson

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Running27 19:02:09 8.02 12.9
  Orienteering11 10:36:49
  Water Running2 2:00:00
  Strength3 1:50:00
  Cycling1 40:00
  Total35 34:08:58 8.02 12.9

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Saturday Aug 31, 2013 #

Note

Cycling around Copenhagen all day with the guys. Really nice!

Friday Aug 30, 2013 #

10 AM

Running 20:00 [1]
shoes: Asics DS Trainer (June13)

6 PM

Running 20:00 [1]
shoes: Mizuno Ronin

Running 17:54 [4] 5.0 km (3:35 / km)
shoes: Mizuno Ronin

Got asked at the last minute to go down to Copenhagen to fill a spot for a 5 x 5k running relay with Hinken, and the Levin brothers. The thought was to go for the win, but it turned out to be really more of a "folkfest race", without prizes or individual timing. They do one race each evening during the week, with a total of around 125,000 runners!

We readjusted our goal and attitude after Hinken got back from the 1st leg taking close to 20min. The course was so insanely crowded with people, only about 4-5m wide the whole way, and twisting and turning around a large park in the center of the city. It was like running through Nordstan or the Rideau Center for 5k. Ran the 4th leg, and am actually pretty impressed with my time, considering all the stopping and starting and zig zagging.

Anyways it was really nice afterwards with a nice food box and festive atmosphere. Fun to explore the city a bit too.

http://dhl.sparta.dk/
C • ...and no wasp costume... 2

Thursday Aug 29, 2013 #

Water Running 1:00:00 [1]

7 PM

Running 25:00 [1]
shoes: Mizuno Ronin

Running 17:00 [3]
shoes: Mizuno Ronin

6x400m, 1.5min rest.

Would have liked to do more, wasn't tired, but I felt it was smart to stop there.

67, 67, 66, 66, 66, 63
C • Wise 1

Wednesday Aug 28, 2013 #

Running 30:00 [1]
shoes: Asics DS Trainer (June13)

Running 24:00 [3]
shoes: Asics DS Trainer (June13)

4x4min around Surtesjön. Really nice trail.

Tuesday Aug 27, 2013 #

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

Orienteering 40:00 [4]
shoes: Inov 8 X-Talon (Jan 13)

GMOK O-tervals with Niclas and Simon. Super fun!

Ran pretty well, and could forget about the knee after a while with so much adrenaline going.

Monday Aug 26, 2013 #

Running 20:00 [1]
shoes: Asics DS Trainer (June13)

Short run up to Surtejön for a swim before dinner. Reminded of the cottage, super nice.

Sprinted with Hedberg up the brutal 1k climb, just for fun. Ran the whole way down backwards.

Sunday Aug 25, 2013 #

10 AM

Running 30:00 [1]
shoes: Asics DS Trainer (June13)

6 PM

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

Living up in Surte now with Hedis. Really nice with Vättlefjäll right next door, incuding Randy's favourite, Rannebergen.

Ran an old course from the fågeldamm. Turned back fairly early though because of the knee. Hope to be up here a lot more soon.

Saturday Aug 24, 2013 #

Running 20:00 [1]
shoes: Asics DS Trainer (June13)

Friday Aug 23, 2013 #

9 AM

Running 30:00 [3]
shoes: Asics DS Trainer (June13)

6 PM

Water Running 1:00:00 [1]

Thursday Aug 22, 2013 #

Cycling 40:00 [1]
shoes: Saucany Mirage II

Knee really bad today. Tried to find some Leukotape in town but no luck. Found some kinesiotape, but i'm not sure it will do the trick. Patella is really off to the outside.

Strength 20:00 [1]
shoes: Saucany Mirage II

Ended with a lot of foam rolling and stretching.

Wednesday Aug 21, 2013 #

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

Orienteering 38:49 [4]
shoes: Inov 8 X-Talon (Jan 13)

GMOK Middle KM

Overall quite pleased, a good run.

Lost a minute to 1 going around to the powerline and missreading the cliffs into the control. Got stuck a bit in the cliffs and green going straight to 5. Was running really hard on the trails to 8, excited to be finishing soon, and then lost 30s in the circle. That's the most frustrating one.

A bit tired from yesterday and left knee (runners knee) quite sore. A good warmup with stretching helped, but I'm really feeling it again now.

https://www.dropbox.com/s/664kbu84blza6ms/Medel%20...

http://obasen.orientering.se/winsplits/online/sv/d...
C • Solid Run 3

Tuesday Aug 20, 2013 #

8 AM

Running 30:00 [1]
shoes: Asics DS Trainer (June13)

6 PM

Running 50:00 [1]
shoes: Icebug Spirit OLX3 (April 13)

Orienteering 1:00:00 [3]
shoes: Icebug Spirit OLX3 (April 13)

Keps OL with GMOK

The first set was finished in about 20 minutes, and a group of us decided to do the second one as well. It ended up going on for pretty long, but it was a lot of fun. Nearly dark when we got back, definitely feel the fall coming here.
C • göteborg 4

Monday Aug 19, 2013 #

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

Sunday Aug 18, 2013 #

Running 2:00:00 [1]
shoes: Asics DS Trainer (June13)

Kåsjön rundan with Josh, Niklas, Lilian, Stensson, and Calle.

Saturday Aug 17, 2013 #

12 PM

Running 30:00 [1]
shoes: Asics DS Trainer (June13)

6 PM

Running 30:00 [3]
shoes: Mizuno Ronin

Ran down to Mossens to do a quick interval session. Did the first one and felt awful. Felt like I was bonking from the start. I don't think I've been eating enough the past few days, especially yesterday evening due to a stomach ache after the training. Stopped there and did some barefoot exercises on the field instead.

Friday Aug 16, 2013 #

Orienteering 1:16:00 [4]
shoes: Icebug Spirit OLX3 (April 13)

SM Relay Training

Pushed hard at the start, but took a bit of a bad route around to 1, so got a bit behind. Fun to chase the hotshots for the first few controls anyways. Felt pretty tired and slow but ran well the rest of the first half. Got a bit behind some guys when I had longer forks on 6 and 8 though.

A lot of small mistakes in the second half. 30s at 10 in the green with Hinken. Standing right at 11 without seeing the flag. Bad route to 12, yellow on the old map was actually dark green. Bobbles on 13 and 17 in the circle.

Satisfied overall, the shape is coming back, and had fun. Really nice woods...

3D rerun here: http://3drerun.worldofo.com/index.php?id=-101966&t...

Running 20:00 [1]
shoes: Icebug Spirit OLX3 (April 13)

Thursday Aug 15, 2013 #

Running 45:00 [1]
shoes: Asics DS Trainer (June13)

Wednesday Aug 14, 2013 #

Orienteering 1:40:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Úff, pretty tired tonight.

Tuesday Aug 13, 2013 #

6 PM

Running 28:15 [3] 7.9 km (3:35 / km)
shoes: Mizuno Ronin

Plan was GMOK intervals tonight, but found out at lunch that IFK was doing a grus8an test. Immediately dismissed the idea with my bad shape, but thought that there was no point in skipping a really good training waiting to be faster later.

Felt pretty bad for the first few ks, and let a bunch of guys get ahead. Felt like I wouldn't be able hold the pace, even though it wasn't so fast. Most likely just my body getting back used to running fast again. Was running with John for a while before I started to feel a lot stronger after the half. Really nice to push the last three k with fresh feeling legs!

Happy with the time all things considered.

Running 35:00 [1]
shoes: Mizuno Ronin

Monday Aug 12, 2013 #

Strength 1:00:00 [1]
shoes: Saucany Mirage II

Sunday Aug 11, 2013 #

Running 1:50:00 [1]
shoes: Asics DS Trainer (June13)

13 hours of sleep later, I woke up feeling ok. Got peer pressured into going for a "run", not really understanding what Ola's thoughts were. Survival mode for the first few ks up to the top of one of the "kollens" outside Oslo. Then managed to hold on the rest of the way around the endless trails in Lillomarka, not feeling too too bad. Exhausted again when we got home, déja vu. A good lunch and a fast food stop on the way home to Gtb helped things though. :)

Saturday Aug 10, 2013 #

Orienteering 1:16:00 [4]
shoes: VJ Bold (Aug 12)

Ok technically today, especially in the first half. Was quite slow going straight on the long leg to 6 though. Hit the wall heading back into the arena, and made some mistakes here. The last loop was a real slog, wished they had water on the course.

Felt absolutely exhausted afterwards, and had a lot of trouble getting food into me. The 3-4 hours of poor sleep between the races didn't help things. Have had the same thing happen a few times before after long races, most recently after the Tibro Silva League, but this time was the worst. Got home and passed out in my sleeping bag shivering, waking up sweating 3 hours later.

Running 20:00 [1]

Friday Aug 9, 2013 #

10 AM

Running 40:00 [1]
shoes: Saucany Mirage II

Morning jaunt with some sprints. Trying to get the legs going again...
10 PM

Orienteering 1:05:00 [3]
shoes: VJ Bold (Aug 12)

A pretty awful run. Lost my head to 2, trying too hard to just run and pass people thinking I had things under control. An awful feeling having to run back against a massive stream of lights. Think I lost 7-8 minutes in the first half, couldn't find any flow. Second half was alright.

My first time in Norway, and first big night mass start. Those are the excuses... ;)

Running 20:00 [3]

Thursday Aug 8, 2013 #

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

Short jog to test things out. Still not feeling great.

Tuesday Aug 6, 2013 #

Note

Moving all day, super stressful. Ended up with a really sore throat in the night.

Monday Aug 5, 2013 #

Running 50:00 [2]
shoes: Asics DS Trainer (June13)

lap of the grus

Sunday Aug 4, 2013 #

4 PM

Running 30:00 [1]
shoes: Asics DS Trainer (June13)

Orienteering 51:00 [3]
shoes: Icebug Spirit OLX3 (April 13)

Test course on Björnåsberget. The first two thirds went quite well, aside from getting stuck in the cliffs to 9, losing a minute maybe. The last third was really tough. Got really tired really quickly in the heat, and the long grass was really high in the marshes and open areas. The opposite of the winter, when the last third was the fastest.

Followed this with two hours of beach volleyball tonight. Have probably over done it again...

Running 40:00 [1]
shoes: Icebug Spirit OLX3 (April 13)

Thank god I brought a bit of water and a gel with me, and that I could cool off in a lake on the way home.

Saturday Aug 3, 2013 #

Running warm up/down 50:00 [1]
shoes: Mizuno Ronin

Running 30:00 [4]
shoes: Mizuno Ronin

4x1500 around the 2.5 loop.

Man I was slow...

Friday Aug 2, 2013 #

Running warm up/down 20:00 [1]
shoes: Inov 8 X-Talon (Jan 13)

Orienteering 25:00 [3]
shoes: Inov 8 X-Talon (Jan 13)

Ran the womens middle final from JWOC on Änggårdsbergen. A small mistake to 1, and then had to swerve way right to avoid a big moose on the long leg to 4. Otherwise very clean, especially without having controls out. Things are a lot more fun when I slow down a bit and run smarter..



Thursday Aug 1, 2013 #

Orienteering 1:00:00 [1]
shoes: Icebug Spirit OLX3 (April 13)

Easy loop on magpie ridge. Felt alright.

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