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Training Log Archive: R Anderson

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  Running18 15:20:20 17.58 28.3 20
  Skiing4 6:34:00
  Innebandy6 3:40:00 6.84 11.0
  Orienteering1 1:13:00 5.84 9.4 100
  Strength2 1:10:00
  Total26 27:57:20 30.26 48.7 120

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Friday Feb 29, 2008 #

Running 1:00:00 [2]

to an from canal shack. read o-ringen map on way there/met up with eric on is bike. on the way back i was freezing so i ran a bit harder.

Innebandy 30:00 [1] 11.0 km (2:44 / km)

skated the canal. used my sisters ski boot blades which were amazing, i was passing everyone with just about no effort at all. was really windy though, should have worn a neck warmer.

Innebandy 1:00:00 [3]

Thursday Feb 28, 2008 #

Running intervals 36:00 [4]

5x1k intervals, 3min rest. would have been better if i had soomeone else to do them with, was feeling pretty dead by the 4th.

Running warm up/down 15:00 [1]

Wednesday Feb 27, 2008 #

Innebandy 20:00 [3]

been stuyding a lot lately and staying up late so i felt really too tired to run much . will get to bed early tonight and get a good interval session in tommorow.

Tuesday Feb 26, 2008 #

Skiing 24:00 [5]

sprint relay

Skiing warm up/down 30:00 [1]

Sunday Feb 24, 2008 #

Skiing 40:00 [1]

skiing around checking controls

Innebandy 20:00 [5]

Saturday Feb 23, 2008 #

Running long 1:05:00 [1] 11.3 km (5:45 / km) +20m 5:42 / km

with eric along the canal. ran on the ice for a bit, and up the arboretum hill.

Friday Feb 22, 2008 #

Skiing 2:00:00 [1]

putting out controls for the ski-o

Thursday Feb 21, 2008 #

Running intervals 28:00 [4]

4x4min along the canal. was a bit snowy and icy.

Running warm up/down 26:00 [1]

Wednesday Feb 20, 2008 #

Strength (core) 40:00 [1]

wasn't very motivated to run to school and go to the gym. then i realised that i would get a short run in at the junior training, so i could just do strength at home. did 3x(a bunch of different exercises) on the soft carpet in front of the tv :)

Running 30:00 [2]

short run with the other juniors

Tuesday Feb 19, 2008 #

Running warm up/down 45:00 [1]

Running intervals 14:00 [5]

did my own version of a beep test.

had to get under the following lap times, and then after these 8 i just had to see how long i could go doing under 50s laps.

53s,53s,52s,52,51,51,50,50....


1st try: got ~51s on my last lap.

2nd try: completed 9 but was a bit over 50s on my last 2.

was pretty tired by the end, hopefully i can do this once in a while and improve.

Monday Feb 18, 2008 #

Note
(rest day)

meant to be a rest day but i over did it with some intense curling games:)

Sunday Feb 17, 2008 #

Running warm up/down 25:00 [1]

Running tempo 16:00 [5]

5k time trial with emily. while warming up i had a pretty bad cramp, so i wasnt sure how the trial would go. started off maybe a bit fast, and the cramp started to worsen at around 10laps so i just stopped after 12. It pisses me off because i made sure to eat lunch well in advance(2 pieces of bread) and it definetly wasnt a breathing type cramp. Emily kept going, and i finished off the last few laps with her.

Running 25:00 [3]

warm down, and running home.

Saturday Feb 16, 2008 #

Running 1:10:00 [1] 11.0 km (6:22 / km)

Nice longish run with Eric. It was cold at first but once you got warmed up it was pretty much perfect.

Friday Feb 15, 2008 #

Running 35:00 [1]

easy run, calves hurt a bit.

Thursday Feb 14, 2008 #

Running warm up/down 27:00 [1]

ran along the canal in regular shoes, was slipping alot because of the packed down snow. should have worn o-shoes.

Running 28:00 [4]

4x4min 4min rest

Wednesday Feb 13, 2008 #

Running warm up/down 30:00 [2]

threw in 1/2, 1, 1 ,1/2 lap sprints.

Strength 30:00 [3]

weights and core.
Really cant stand being in the crowded gym. Full of losers and their protein shakes doing bicep curls the whole time, and girls trying to stick to their new years resolutons...

Innebandy 20:00 [3]

Tuesday Feb 12, 2008 #

Running warm up/down 30:00 [1]

Running tempo (#1) 12:00 [4] 3.0 km (4:00 / km)

wasnt pleased with this one. I dont think i warmed up enough or i ran too soon after eating cause i got a bad cramp on the 10th lap so i just jogged the last 3.

Running tempo (#2) 11:20 [4] 3.0 km (3:47 / km)

Better. i took laps with my watch and just made sure to be doing 53s laps so that i would finish ~11:30.

My goal for 3000m for this season is around 10:30, so this is a good start.

Monday Feb 11, 2008 #

Running 35:00 [1]

easy jog

Sunday Feb 10, 2008 #

Orienteering 58:00 [3] 9.4 km (6:10 / km) +100m 5:52 / km

Awesome ski-o at deep river! the conditions were perfect for classic. i was late for my start so i didnt have a chance to warm up or anything. then once i got out i realised i was the first one on the long, so i was breaking trail on all that werent groomed but it made it really fun and challenging. Should have set tracks in the wrong direction for the people behind me following my tracks :)

Orienteering warm up/down 15:00 [1]

easy warm down after the race.

Saturday Feb 9, 2008 #

Running 52:00 [1]

Ran in my o shoes down the canal. Was hoping to run for a bit on the ice, but the canal wasnt opened all the way to heartwell, so once i got to dow's lake i climbed down to just test out the shoes on the ice. They work pretty well. Might consider running on the ice all the way downtiown as a long run:)

Friday Feb 8, 2008 #

Innebandy 30:00 [3]

Thursday Feb 7, 2008 #

Running 50:00 [2]

5-6-5 lap pyramid except on the last one i think i did 4 by accident. Running laps sometimes messes with your mind i guess.

Wednesday Feb 6, 2008 #

Innebandy 40:00 [1]

skate-o on the canal. Fun, but the ice was pretty bad so you couldnt really go too fast without worrying about faceplanting.

Note

felt tired yesterday and still getting over the cold so i didnt run today.

Tuesday Feb 5, 2008 #

Running 35:00 [1]

Monday Feb 4, 2008 #

Running 1:00:00 [3]

Sunday Feb 3, 2008 #

Note

bleughdsoufsadoufg;ausodgf

SICK

shouldnt have raced yesterday

Saturday Feb 2, 2008 #

Skiing 3:00:00 [3]

Friday Feb 1, 2008 #

Running 1:00:00 [2]

still very run down. threw in 2 1km intervals. 3;50 3;40

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