Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 7 days ending Dec 5, 2010:

activity

time

miles

Running

9:42:51

61.56

(9:28)

99.07

(5:53)

Strength

1:30:00

Total

11:12:51

61.56

99.07

2:15

0:00

» now

Sunday Dec 5, 2010 #

9 AM

Running 2:05:00 [1] 19.0 km (6:35 / km)
shoes: Inov 8 oroc (july 10)

100k week, bam! Oh wait, it was suposed to be 80. Woops.

Saturday Dec 4, 2010 #

8 AM

Running 2:00:00 [2] 16.2 km (7:24 / km)
shoes: Salomon Speed Cross 2 (Nov 10)

Ski practice in the park. Pyramid session on penguin that I did mostly at half speed. Skyline trail afterwards.

Trails were snow covered, and the sun was shining, nice.

Friday Dec 3, 2010 #

12 PM

Running (warm up) 29:00 [1] 5.03 km (5:46 / km)
shoes: VJ Ints (Aug 10)

Running 26:51 [4] 6.45 km (4:10 / km)
shoes: VJ Ints (Aug 10)

3 laps of the pinhey forest test loop. Tempo for the first two loops with Eric, but realized we were doing really well (6s over 2lap pb after 2 laps) so went for it on the 3rd loop.

Splits:
9:02
9:01
8:47

http://orienteering.ca/doma/show_map.php?user=robb...

1 PM

Running (cool down) 15:00 [1] 2.56 km (5:52 / km)
shoes: VJ Ints (Aug 10)

Thursday Dec 2, 2010 #

9 AM

Strength 30:00 [3]

7 PM

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: Asics GT 2140 (May 10)

Wednesday Dec 1, 2010 #

Note

Before shaving it I felt the need to document the progress made. And yes, this is me trying to show off my iron ring.

C • Stache 3

6 PM

Running warm up/down 35:00 [1] 4.8 mi (7:17 / mi)
shoes: Mizuno Alchemy 9 (July 10)

Running 47:00 [4] 8.9 km (5:17 / km)
shoes: Mizuno Alchemy 9 (July 10)

7x1km, 3min rest

Felt ok, hard to push really hard in the dark on an unknown loop by yourself. Fun loop though, got quite used to it by the end. Seems to be about 90m long. About 10m of climb per loop.

LAP---TIME---DIST(km)---PACE
----------------------------------------------
1-------3:48-------1.09-------3:30
2-------3:47-------1.08-------3:31
3-------3:46-------1.09-------3:28
4-------3:43-------1.08-------3:26
5-------3:43-------1.09-------3:26
6-------3:45-------1.08-------3:29
7-------3:33-------1.10-------3:14

Happy with the progression of times. Went really hard on the last one, wanted to break 3:30.

Tuesday Nov 30, 2010 #

8 AM

Running 1:15:00 [1] 13.0 km (5:46 / km)
shoes: Mizuno Alchemy 9 (July 10)

Strength 1:00:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

Did some yoga too, fun.

Monday Nov 29, 2010 #

12 PM

Running 1:05:00 [1] 12.2 km (5:20 / km)
shoes: Mizuno Alchemy 9 (July 10)

Feeling like crap today, really tired. This was a real slog.

C • check this out 3

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