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Training Log Archive: R Anderson

In the 11 days ending Jul 3, 2011:

activity

time

miles

Running

7:52:30

12.18

19.6

Orienteering

2:28:00

Cycling

1:50:00

Strength

30:00

Total

12:40:30

12.18

19.6

1:50

0:00

» now

Sunday Jul 3, 2011 #

9 AM

Running 30:00 [1]
shoes: Asics GT2150 (Feb 11)

6 PM

Running warm up/down 13:00 [1]
shoes: Inov 8 oroc (july 10)

Orienteering 34:00 [3]
shoes: Inov 8 oroc (july 10)

3 ~1km o-tervals on the all saints map. Took the first one to get into the map. There is so much detail on this map, and it's hard to read at 1:4000 even. Should have printed it at 1:2500 like its supposed to be. Then again I was over-running things as it was.

Much smoother on the third loop.

Running 10:00 [5]
shoes: Inov 8 oroc (july 10)

5x 200m, 200m rest

Did these after the o-tervals on the school track.

Legs quite tired at this point, couldn't seem to get much faster.

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33
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31

Saturday Jul 2, 2011 #

9 AM

Running 30:00 [1]
shoes: Asics GT2150 (Feb 11)

6 PM

Running 1:00:00 [1]
shoes: Asics GT2150 (Feb 11)

Friday Jul 1, 2011 #

Cycling 1:00:00 [1]
shoes: Shimano R086

8 AM

Running warm up/down 30:00 [1]
shoes: Adizero Mana (Sept 09)

Running 9:45 [5] 3.0 km (3:15 / km)
shoes: Adizero Mana (Sept 09)

3:06
3:10
3:29

Running 7:45 [4] 2.0 km (3:53 / km)
shoes: Adizero Mana (Sept 09)

C • final two? 6

Thursday Jun 30, 2011 #

10 AM

Running 45:00 [2]
shoes: Adizero Mana (Sept 09)

warm up

pre-run of the 5k course.

cool down

11 AM

Running 21:00 [5]
shoes: Adizero Mana (Sept 09)

4x [400m, 200m] on the mlacak center track. About 2min recovery jog.

Found these really hard. Going to be doing a lot more sessions like this in the next few weeks though.

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32
67
31
68
31
70
32

My heart rate got quite high on these and it wasn't coming down very quickly during recovery. Quite high for the cool down as well, over 140.

Obviously still recovering from the bug. Doesn't look ideal for tomorrow...

Tuesday Jun 28, 2011 #

7 PM

Running 50:00 [1]
shoes: Asics GT2150 (Feb 11)

Feeling run-down again today, no energy.

Took it easy. Fun running with David through Mooney's.

Got quite nervous running up the beach as the lightning strikes were coming down so decided to call it a night. I may be a bit of a wuss, but I don't think it was very smart running through open fields with big lone trees in such a storm.

Picked up controls and ran home afterwards.

C • I ran along that stretch of... 4

Monday Jun 27, 2011 #

Strength 30:00 [3]

2 PM

Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Orienteering 14:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Sprint 1 in Almonte with Alex.

Fun course. Both Alex and I took a bad route to 9 not reading ahead enough. Hard to see the opening in the fence.

3 PM

Orienteering 25:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Sprint 2

29 controls over 3km with 2 butterflies.

Did pretty well. Some hesitations/ non-smoothness.

Will try and get QR up at some point.

Saturday Jun 25, 2011 #

11 AM

Running 1:26:00 [2] 14.6 km (5:53 / km)
shoes: Inov 8 oroc (july 10)

Flooded at Lac Phillipe so had to settle for a trail run at p17.

Friday Jun 24, 2011 #

12 PM

Orienteering 1:15:00 [3]
shoes: Inov 8 oroc (july 10)

Training with Jeff at March Highlands.

Caught by some non-marked trails to 11 and 12. Not sure how I messed up 17, everything is really subtle in there.

Fun running with Jeff.

Thursday Jun 23, 2011 #

12 PM

Cycling 50:00 [1]
shoes: Shimano R086

6 PM

Running 1:00:00 [2]
shoes: Asics GT2150 (Feb 11)

Slightly up-tempo along the airport parkway as I got freaked out by an ominous looking cloud moving over my head.

Francis, I think you'd really like this loop.

http://www.gmap-pedometer.com/?r=4601573

C • Looks interesting...I run o... 6

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