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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  Orienteering9 9:22:13 5.78 9.3 130
  Running12 8:05:00 5.59 9.0
  Cycling10 3:20:00
  Strength2 45:00
  Stretching2 25:00
  Total24 21:57:13 11.37 18.3 130
  [1-5]24 21:32:13

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Monday Jun 30, 2008 #

Orienteering race 16:50 [5] 2.8 km (6:01 / km)
shoes: Asics GT 2120 (apr08)

sprint race

Running warm up/down 1:00:00 [1]
shoes: Asics GT 2120 (apr08)

Sunday Jun 29, 2008 #

Event: JWOC 2008
 

Friday Jun 27, 2008 #

Orienteering 1:30:00 [3]

Thursday Jun 26, 2008 #

Note
(rest day)

Wednesday Jun 25, 2008 #

Orienteering 1:30:00 [3]

did really bad

Tuesday Jun 24, 2008 #

Orienteering 1:00:00 [3]

Monday Jun 23, 2008 #

Orienteering 1:00:00 [1]

tough map

Orienteering 45:00 [3]

Friday Jun 20, 2008 #

Running 30:00 [1]

short run

feeling run down this week including today. a bit worried cause i leave tomorrow.

Thursday Jun 19, 2008 #

Running 23:00 [3]
shoes: Asics GT 2120 (apr08)

Running intervals 14:00 [5]
shoes: Asics GT 2120 (apr08)

short session today
7x1min 1 min rest
found it tough, and i felt like my breathing was a bit restricted

Wednesday Jun 18, 2008 #

Note
(rest day)

Tuesday Jun 17, 2008 #

Orienteering 1:10:00 [2]

once in the woods i decided to take it really easy cause all the rock was really slippery and i didnt want to kill myself. Also kinda taking a rest today so i can get in a bit more speedwork before i leave.

did pretty well only making mistakes where the map was bad and on the misshung controls. missed 1 control, but actually 2 cause i didnt punch 14 cause i was in the right spot but couldnt find it (apparently it was 50m off on the wrong hill).

Monday Jun 16, 2008 #

Running warm up/down 18:00 [1]
shoes: Asics GT 2120 (apr08)

stomach ok today, legs good.

Running intervals 32:00 [4]
shoes: Asics GT 2120 (apr08)

4x5min, 4rest

steady pace but i suprised myself with a sub 330 first km. then pushed again for a sub 330 km on my last.

Stretching 10:00 [0]

Sunday Jun 15, 2008 #

Running 6:00 [1]

tried to go for a long run but my stomach was hurting right off the bat. will take the day off and go tomorrow.

Strength 30:00 [3]

Saturday Jun 14, 2008 #

Running 40:00 [1]
shoes: Asics GT 2120 (apr08)

just junk miles, but it was really nice to get out and clear my thoughts. really nice night.

legs felt great but my stomach was hurting cause i ate dinner ~1.5hr before i left.

Friday Jun 13, 2008 #

Strength (plyometrics) 15:00 [3]

Running 41:00 [1]

Thursday Jun 12, 2008 #

Running warm up/down 21:00 [1]
shoes: Asics GT 2120 (apr08)

Running 22:00 [3]

4x4min, 2min rest

Cycling 20:00 [1]

Wednesday Jun 11, 2008 #

Cycling 20:00 [3]

Tuesday Jun 10, 2008 #

Cycling 20:00 [1]

Orienteering 56:00 [3]

missed 1, spent 10 mintues trying cut through to find the trail it was on. should have just taken the trail around...stupid,stupid,stupid...
C • Which control 2

Monday Jun 9, 2008 #

Cycling 20:00 [1]

Sunday Jun 8, 2008 #

Running 44:00 [1] 9.0 km (4:53 / km)
shoes: Asics GT 2120 (apr08)

ran downtown. left house at 8 and was still insanely hot.

Orienteering 30:00 [3]
shoes: Asics GT 2120 (apr08)

some sprint o-tervals at ottawa u

Saturday Jun 7, 2008 #

Cycling 20:00 [1]

too hot/tired to do anything

Stretching 15:00 [0]

some stretching/core exercises

Friday Jun 6, 2008 #

Cycling 20:00 [1]

had a nice fall on the way to work. Was bombing under the train bridge and went to hop onto the grassy sidehill and my front tire hit a soft patch of mud. went flying but am ok.

pretty much bonked on the way back...soo humid

Running warm up/down 22:00 [1]
shoes: Asics GT 2120 (apr08)

Running 15:00 [3]
shoes: Asics GT 2120 (apr08)

found a hilly trail loop to do a SHORT interval session cause i was already pretty dead. would do 3/4 hard(~1min) and then jog the rest(~1min). did 8 loops.

focused on leg lift since apparently its is important for sweden.

Thursday Jun 5, 2008 #

Cycling 20:00 [1]

Wednesday Jun 4, 2008 #

Cycling 20:00 [1]

Running 32:00 [2]
shoes: Asics GT 2120 (apr08)

along the river past the o-train bridge.

Running (plyometrics) 15:00 [3]
shoes: Asics GT 2120 (apr08)

Tuesday Jun 3, 2008 #

Running 50:00 [3]

did 4x4min intervals. felt slow.

Cycling 20:00 [1]

Monday Jun 2, 2008 #

Cycling 20:00 [1]

Sunday Jun 1, 2008 #

Orienteering race 44:23 [4] 6.5 km (6:50 / km) +130m 6:12 / km

only a few bobbles, but felt very very sluggish. shoe cuff kept coming undone which was annoying. knee sore

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