Training Log Archive: R AndersonIn the 7 days ending Aug 1, 2010:
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Sunday Aug 1, 2010 #
10 AM
Orienteering 1:25:00 [3] 15.0 km (5:40 / km)
shoes: Inov 8 oroc (july 10)
Mass start line O with Linus, Eric, Carol, Colm, Ruari, and Connor.
SO much fun, favourite training of the trip.
Beautiful open forest 5min from Linus' cabin. Quite hilly but body felt pretty good.
Linus set the pace right from the start. Started at the back and gradually made my way to the front. Linus refused to give up the lead though so I willingly clung to his back, especially throught the pine bits. After about half way it was just him and I. Faked an attack with 600m left but it failed, then Linus tried a second attack with about 400m to go and I couldnt respond. Saw a glimmer of hope as I made up some ground on a hill with about 100m left but it was too late.
SO much fun, favourite training of the trip.
Beautiful open forest 5min from Linus' cabin. Quite hilly but body felt pretty good.
Linus set the pace right from the start. Started at the back and gradually made my way to the front. Linus refused to give up the lead though so I willingly clung to his back, especially throught the pine bits. After about half way it was just him and I. Faked an attack with 600m left but it failed, then Linus tried a second attack with about 400m to go and I couldnt respond. Saw a glimmer of hope as I made up some ground on a hill with about 100m left but it was too late.
5 PM
Running warm up/down 40:00 [1]
shoes: Adizero Mana (Sept 09)
6 PM
Orienteering 17:25 [4]
shoes: Adizero Mana (Sept 09)
Sprint training with IFK Mora in downtown Mora, together with past JWOC and WOC medalists.
Body very tired from the morning but went my hardest. Very good course and map. Made some small mistakes and two really bad routes where I lost significant time. Under 16min should have been possible with optimal routes and fresh legs.
Body very tired from the morning but went my hardest. Very good course and map. Made some small mistakes and two really bad routes where I lost significant time. Under 16min should have been possible with optimal routes and fresh legs.
Saturday Jul 31, 2010 #
Note
(rest day)
Travelling to Mora to Linus' cabin.
Friday Jul 30, 2010 #
Orienteering 1:07:00 [5]
shoes: Inov 8 oroc (july 10)
Stage 5
Hoped to get back into the top 20 in the final stage but would have had to make up 5min. Start was hectic and lost about 2min on 2 and was slow to 1 and 3. Took a horrible route to 4 and basically ran for 500m through a swamp/shallow lake. Everything was way more wet than normal due to all the rain. Lost total contact at one point and lost at least 5min on the leg. A guy 3min behind me caught me at 5 and we ran together until 9. Ran away from him on the road to 10. OK up to the end of the course technically, was also much drier and pleasent. Another H21 caught me at 14 and tucked in behind with the goal to pass him into the finish. Well, twisted my bad ankle going into 16 and he got away. Had to sort of hobble into the finish while frequently looking over my shoulder.
Suprisingly, considering how bad the race was, I only dropped one place to 24th. Am sure I would have stayed 23rd if it wasnt for my anle in the end. :P
In all I'm very satisfied with the week. Prior to I was simply hoping for one top 20 finish and I got two, and I almost came top 20 overall. This out of over 250 runners, and ahead of guys who beat me at WUOC. Definetly better than I was expecting. :) Days 1,2 and 4 were probably the best races I've ever had.
Hoped to get back into the top 20 in the final stage but would have had to make up 5min. Start was hectic and lost about 2min on 2 and was slow to 1 and 3. Took a horrible route to 4 and basically ran for 500m through a swamp/shallow lake. Everything was way more wet than normal due to all the rain. Lost total contact at one point and lost at least 5min on the leg. A guy 3min behind me caught me at 5 and we ran together until 9. Ran away from him on the road to 10. OK up to the end of the course technically, was also much drier and pleasent. Another H21 caught me at 14 and tucked in behind with the goal to pass him into the finish. Well, twisted my bad ankle going into 16 and he got away. Had to sort of hobble into the finish while frequently looking over my shoulder.
Suprisingly, considering how bad the race was, I only dropped one place to 24th. Am sure I would have stayed 23rd if it wasnt for my anle in the end. :P
In all I'm very satisfied with the week. Prior to I was simply hoping for one top 20 finish and I got two, and I almost came top 20 overall. This out of over 250 runners, and ahead of guys who beat me at WUOC. Definetly better than I was expecting. :) Days 1,2 and 4 were probably the best races I've ever had.
Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)
Running 1:00 [0]
Stage 6
:)
:)
Thursday Jul 29, 2010 #
Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)
Orienteering 56:00 [5]
shoes: Inov 8 oroc (july 10)
Stage 4
Much better. Ankle felt alright and was able to move at full speed. Finally didnt miss #1, but made a 1min mistake on 2, again an in-circle mistake. 1min on 4, 1.5min on 7 and 30s on 8. Non optimal routes on 6 and 14. Pretty solid and fast other than that. Favourite terrain of the week.
The last few controls were incredibly fast and fun, and caught the NTNUI guy from day 1, who started 1min ahead of me, in the finish chute. 18th on the day and moved up to 23rd place overall.
Much better. Ankle felt alright and was able to move at full speed. Finally didnt miss #1, but made a 1min mistake on 2, again an in-circle mistake. 1min on 4, 1.5min on 7 and 30s on 8. Non optimal routes on 6 and 14. Pretty solid and fast other than that. Favourite terrain of the week.
The last few controls were incredibly fast and fun, and caught the NTNUI guy from day 1, who started 1min ahead of me, in the finish chute. 18th on the day and moved up to 23rd place overall.
Wednesday Jul 28, 2010 #
Orienteering race 15:50 [4]
(rest day) shoes: Adizero Mana (Sept 09)
Biathlon O
A really fun event that Eric and I managed to get into. We were frequent customers at the 10kr shooting challenge earlier in the week, and the organizers let us sign up late.
Here's how it went:
1. Short sprint course
2. 5 Prone shots (very small targets)
3. Penalty laps
4. Second sprint loop
5.5 Standing shots (larger targets)
6.Penalty laps
7.Finish
Only got 1 for 10 shots, haha. Was trying to get through them really quickly though, and since the penalty loop was quite short, it worked out. 1:30 lost on penalties :P Eric did much better than me on the shooting.
Managed to win H21 out of all the waves throughout the day.Won a nice O-Ringen prize pack!!
A really fun event that Eric and I managed to get into. We were frequent customers at the 10kr shooting challenge earlier in the week, and the organizers let us sign up late.
Here's how it went:
1. Short sprint course
2. 5 Prone shots (very small targets)
3. Penalty laps
4. Second sprint loop
5.5 Standing shots (larger targets)
6.Penalty laps
7.Finish
Only got 1 for 10 shots, haha. Was trying to get through them really quickly though, and since the penalty loop was quite short, it worked out. 1:30 lost on penalties :P Eric did much better than me on the shooting.
Managed to win H21 out of all the waves throughout the day.Won a nice O-Ringen prize pack!!
Tuesday Jul 27, 2010 #
Running warm up/down 30:00 [3]
shoes: Inov 8 oroc (july 10)
Orienteering 1:23:00 [3]
shoes: Inov 8 oroc (july 10)
Stage 3
FML...
Rolled ankle with 10min before start while warming up. A hole in the field that was impossible to see. Thought everything was over right there and then. Managed to keep moving though and was able to keep it from seizing up too much. Decided to hobble around the course and try not to drop too much time.
Mind was too focused on the ankle though and my footing and I made a massive 8min mistake in the complex circle of #1. Lost 5min just being slow on the long leg to 2. Course was ok after that, 1min on 11, but I was mostly just going pretty slow except on the trails. Jogged into the finish. 23min down on stage and way down to 31st overall.
FML...
Rolled ankle with 10min before start while warming up. A hole in the field that was impossible to see. Thought everything was over right there and then. Managed to keep moving though and was able to keep it from seizing up too much. Decided to hobble around the course and try not to drop too much time.
Mind was too focused on the ankle though and my footing and I made a massive 8min mistake in the complex circle of #1. Lost 5min just being slow on the long leg to 2. Course was ok after that, 1min on 11, but I was mostly just going pretty slow except on the trails. Jogged into the finish. 23min down on stage and way down to 31st overall.
Monday Jul 26, 2010 #
Running warm up/down 30:00 [1]
shoes: Inov 8 oroc (july 10)
Orienteering 37:57 [5]
shoes: Inov 8 oroc (july 10)
Stage 2
Very tough area, technically and physically. 1min lost on 1 and 7 and between 8 and 14, just small dumb missess. Came in to the finish dissapointed with my race, thinking people would be low 30s. Then I went and looked at the results board...
WAwaweewow! 12th place, 11th overall. Very happy, although a perfect race could have been a stage win perhaps! Very nervous about stage 3 after this...
Very tough area, technically and physically. 1min lost on 1 and 7 and between 8 and 14, just small dumb missess. Came in to the finish dissapointed with my race, thinking people would be low 30s. Then I went and looked at the results board...
WAwaweewow! 12th place, 11th overall. Very happy, although a perfect race could have been a stage win perhaps! Very nervous about stage 3 after this...