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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running21 14:45:14 20.57 33.11 50
  Strength9 8:05:00
  Orienteering5 5:42:46 7.86 12.65
  Innebandy1 40:00
  Total31 29:13:00 28.43 45.76 50
averages - weight:74.4kg

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Friday Mar 31, 2017 #

8 PM

Running warm up/down 20:00 [1]
shoes: 190s Aug 2016

Orienteering race 1:27:00 [2]
shoes: 190s Aug 2016

Thursday Mar 30, 2017 #

Running 45:00 [1]
shoes: Nike Zoom Structure

Lunch run in pouring rain.

Tuesday Mar 28, 2017 #

Running 30:00 [1]
weight:74.9kg shoes: Adios Boost

Running hills 20:00 [3]
shoes: Adios Boost

Monday Mar 27, 2017 #

Strength (Climbing) 1:00:00 [1]

Pain in a spot on my back halfway through. Otherwise good, got a few new problems.

Sunday Mar 26, 2017 #

Running race 36:30 [4] 10.0 km (3:39 / km)
shoes: Saucony Type A

Varvetmilen

Damn, this was bad. And the past two times I've run this race were so enjoyable!

Relaxed and easy for the first km, perfect. Stayed the same through the second until I had the bright idea to try and speed up a tad to get in with a big pack 15m ahead. By the time I caught up though I was feeling pretty dead. Not my day. Felt so heavy in the body. Wanted to quit after the first lap.

Felt like I've been fighting something the past few days, maybe it was that. High hr the rest of the day.

Running 25:00 [1]
shoes: Saucony Type A

Saturday Mar 25, 2017 #

Running 1:05:00 [1]
shoes: Nike Zoom Structure

Thursday Mar 23, 2017 #

12 PM

Strength (Climbing) 1:00:00 [1]

Tuesday Mar 21, 2017 #

7 AM

Running 30:00 [1]
shoes: Nike Zoom Structure

75min of a new yoga session yesterday might have been a bad idea...
6 PM

Running race 28:19 [4] 7.9 km (3:35 / km)
weight:74kg shoes: Saucony Type A

Started out much too fast, sigh. Didn't have anyone with me at the start though and mistakenly tried to hang off the back of the big front pack. 3:20 for the first km, 15s too fast, dumb. Payed for it after 3k. Struggled through the rest though, especially in the last two kms with guys breathing down my neck.

Have to say I'm dissapointed, was hoping for better. Though I know I shouldn't have expected or deserve much better than this at the moment.

Running 35:00 [1]
shoes: Saucony Type A

Monday Mar 20, 2017 #

Strength (Yoga) 1:15:00 [1]

A bit different than the other yoga session I went to. Less static stretching and more cycles with downhill facing dawgs.

Didn't think it was overly tough but I was tired and almost shaking on the way home. Could have been that I needed to eat something too. :)

Sunday Mar 19, 2017 #

10 AM

Orienteering race 41:46 [4] 6.75 km (6:11 / km)
shoes: 190s Aug 2016

Ärlaträffen

Mostly good but a number of small hooks and hesitations. 30s lost on 3 and 24.

Felt tight in the chest with the cold air and felt like my breathing was a bit restricted.

Nice sunny day in a nice forest.

Running warm up/down 30:00 [1]
shoes: 190s Aug 2016

Saturday Mar 18, 2017 #

10 AM

Running warm up/down 10:00 [1]
shoes: 190s Aug 2016

Orienteering 44:00 [3] 5.9 km (7:27 / km)
shoes: 190s Aug 2016

Ärla training

A good training in nice, but rocky, terrain. Mostly good technically aside from mispunching 8. Wasn't checking codes and I guess I didn't expect controls within 50m on a training.

Feels terrible running in terrain. Hopefully can start to increase my orienteering now ahead of 10mila.

Thursday Mar 16, 2017 #

12 PM

Strength (Climbing) 1:00:00 [1]

6 PM

Running warm up/down 20:00 [1]
shoes: Saucony Type A

Running tempo 10:00 [3] 2.8 km (3:34 / km)
shoes: Saucony Type A

Running 20:00 [4]
shoes: Saucony Type A

Wednesday Mar 15, 2017 #

10 PM

Running 10:00 [1]
shoes: Nike Zoom Structure

Figured the least I could do was get a bit of fresh air and a stretch before bed. Better than nothing.

Strength (Yoga) 10:00 [1]

Tuesday Mar 14, 2017 #

Running intervals 40:00 [3]
shoes: Saucony Type A

4x(3,2,1) 1min rest, 2min set rest.

Generally tired today. Far behind in the beginning, but the pace slowed down in the middle so could hang with the others a bit easier. Ran conservatively in the last set to go hard on the last minute.

Running 25:00 [1]
weight:74.2kg shoes: Saucony Type A

Monday Mar 13, 2017 #

Strength 40:00 [1]

Sunday Mar 12, 2017 #

Orienteering long 2:00:00 [2]
shoes: 190s Aug 2016

Late for the training and was lucky to catch the gang as they ran out. Wasn't able to grab a map so decided to just hang off the back. Felt ok in the beginning but then the previous night set in and I got super tired.

Ended up far out near Kåsjön when I started to fall off the pace. Probably would have ducked out if I'd had a map, but that scary feeling of not having a clue where I was kept me going. It didn't help that Kyburz joined us today and routechoice battles ensued after a while. Interesting having to make decisions on who to follow based purely on body language.

Worried about the ankle the whole time but I lucked out I guess. :)

Saturday Mar 11, 2017 #

Running 20:00 [1]
shoes: Nike Zoom Structure

Legs super sore form yesterday's sprints.

Running race 6:25 [5] 1.0 mi (6:25 / mi)
shoes: 190s Aug 2016

Beer mile training. Beer was too warm (San Miguel) and had trouble burping.

Friday Mar 10, 2017 #

12 PM

Running 28:00 [1]
shoes: Nike Zoom Structure

To Slottskogen at lunch. Tons of people out in the sun. First feeling of spring!

Running tempo 10:00 [3] 2.6 km (3:51 / km) +50m 3:31 / km
shoes: Nike Zoom Structure

Body felt super heavy, not fun.

Running 21:00 [3]
shoes: Nike Zoom Structure

Jog after tempo followed by 10 x ~100m sprints. Really dead afterwards.

Wednesday Mar 8, 2017 #

12 PM

Strength (Yoga) 1:00:00 [1]

Less people this time, and got a better spot in the room :) Some different exercises, more to do with the hips. Still can't sit on my feet...
7 PM

Running 30:00 [1]
shoes: Nike Zoom Structure

Tuesday Mar 7, 2017 #

12 PM

Strength (Climbing) 1:00:00 [1]

Thought I'd go for a bit and see how it felt. Turns out I was really strong, and got a few new problems! Ended up staying longer than I thought as a result.

6 PM

Running 25:00 [1]
weight:74.4kg shoes: 190s Aug 2016

Orienteering 50:00 [4]
shoes: 190s Aug 2016

O-tervals with Axe and Petter. Taped up the ankle and tried to push hard. Really didn't have anything to give tonight though. Tired. Beaten on every one except the last.
Happy to have gotten through the session!

Monday Mar 6, 2017 #

12 PM

Running 45:00 [1]
shoes: Nike Zoom Structure

Nice lunchtime run in the snow.

Sunday Mar 5, 2017 #

Running 1:40:00 [1]
shoes: 190s Aug 2016

Long run with the club. Mostly in the forest. Back was ok and glad the foot held up.

Saturday Mar 4, 2017 #

Running 10:00 [1]
shoes: Nike Zoom Structure

Back seized up in the night. Could barely walk when I got up. Bummed to miss the club training today but a really good session with the sport psychologist in the afternoon. A short jog to see how bad the back was.

Friday Mar 3, 2017 #

Innebandy 40:00 [1]

Badminton with the club. Rusty but fun.

Thursday Mar 2, 2017 #

Running 30:00 [1]
shoes: Asics DS Racers

Running tempo 10:00 [3] 2.7 km (3:42 / km)
shoes: Asics DS Racers

Felt strong but the pace not indicative of that.

Running intervals 20:00 [4] 5.5 km (3:38 / km)
shoes: Asics DS Racers

Mona starting from the 3 marker.

Got to just past the stone.

Wednesday Mar 1, 2017 #

12 PM

Strength (Yoga ) 1:00:00 [1]

First ever group yoga session. What a nightmare.

Thought that it would be fewer people during lunch and would be a good time to try my first session. Turns out when I got there that the room was already completely packed and everyone had their mats set out in a perfectly spaced grid. I walk in like an idiot, looking around for the mats and then in desperation for a free space to no avail. Ended up forced to go to the very front beside the instructor!

So the whole class got to stare at the noob in the front trying to figure out what to do. For the first 10min we had to sit on our feet beneath us. Man, how do people do that! I was squirming in pain the whole time.

Eventually we got to the downhill-facing-dog, and to some other balance exercises that I could do pretty well. And, what do you know, by the end and after the session I felt pretty good!

Maybe I'll go back. (can only be better)
7 PM

Running 30:00 [1]
shoes: Nike Zoom Structure

Evening jog. Felt great!

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