Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Cycling17 18:08:00 72.08 116.0
  Running19 12:56:51
  Orienteering11 11:24:30 10.56 17.0
  Total28 42:29:21 82.64 133.0

«»
3:00
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Jun 30, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Orienteering 50:00 [3]
shoes: VJ Ints (May 09)

Very good map and the woods were really nice but made sooo many mistakes, very unsatisfied.

4th summer solstice win, so 1st overall. Won a nice water bottle.

Running warm up/down 20:00 [1]
shoes: VJ Ints (May 09)

Monday Jun 29, 2009 #

Running 40:00 [1]
(rest day) shoes: Asics GT 2140 (May 09)

easy run along the river. Felt really good.

Sunday Jun 28, 2009 #

Orienteering 1:20:00 [1]
shoes: VJ Ints (May 09)

Meech valley. Legs were tired, walked a lot of it. Messed up 6 by a few minutes, which was quite dumb. Wasn't focused at all.

Running warm up/down 10:00 [1]
shoes: VJ Ints (May 09)

Plan was to take it easy so not much of a warm up, also very hot out so less of a need.

Saturday Jun 27, 2009 #

Running warm up/down 25:00 [1]
shoes: Asics GT 2140 (May 09)

AM

Running tempo 11:58 [4]
shoes: Asics GT 2140 (May 09)

laps:
221
225
223
224
225

new pb, old was 12:27

Running 55:00 [1]
shoes: Asics GT 2120 (apr08)

PM

Such a nice evening run. Did a completely different loop, and it was a nice change. Will post route later.

http://www.gmap-pedometer.com/?r=2957401

Friday Jun 26, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 30:00 [2]
shoes: Asics GT 2140 (May 09)

Turned around a bit early cause there was a big storm rolling in. Got home just as it came down.

Thursday Jun 25, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 40:00 [1]
shoes: Asics GT 2140 (May 09)

Running (aprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running 20:00 [4]
shoes: Asics GT 2140 (May 09)

Was planning on doing hill loops but the hill was completely taken over by boot camp women. GAAAHHHH!

SO instead went and did 4x2min, 3min rest, on the loop i set along the river and up the long climb to the lookout.
C • training 10

Wednesday Jun 24, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 55:00 [1]
shoes: Asics GT 2140 (May 09)

Easy run along the river. Very hot. Legs were a bit sore.

Tuesday Jun 23, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 15:00 [1]
shoes: NB MT 840 (sep 08)

Orienteering 56:00 [3]
shoes: NB MT 840 (sep 08)

Monday Jun 22, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Sunday Jun 21, 2009 #

Running warm up/down 50:00 [2]
shoes: Asics GT 2140 (May 09)

AM

30min +5min of sprints +15min plyometrics


So hot/humid, and felt extremely slow and tired.

Running 54:00 [3]
shoes: Asics GT 2140 (May 09)

PM

15min warm up to the trails at McCarthy woods + 4x4min, 2min rest around the trail loop + 15 min home

Had to fight through a stomach stitch during the intervals but I managed to hold it off alright by doing some breathing exercises.

Saturday Jun 20, 2009 #

Cycling 2:40:00 [1] 80.0 km (2:00 / km)
shoes: Shimano R086

Ride with Jeff up to Champlain.

Friday Jun 19, 2009 #

Running warm up/down 25:00 [1]
shoes: Asics GT 2140 (May 09)

Running 24:00 [4]
shoes: Asics GT 2140 (May 09)

4x4min along the canal. Didnt feel all that great. My legs were tight, and i felt hot and sluggish.

Thursday Jun 18, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running 30:00 [1]
shoes: VJ Ints (May 09)

setting out controls for the night-o

Orienteering 1:10:00 [2]
shoes: VJ Ints (May 09)

Followed Eric around for most of it, except for on the controls i didnt hang. Found it hard to stay smooth and to read the map on the run in the dark when trying not to trip over rocks and roots.

Wednesday Jun 17, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Back has been hurting all day. Very annoying. Very tired today too.

Tuesday Jun 16, 2009 #

Orienteering race 46:30 [4]
shoes: VJ Ints (May 09)

"aarrrggghh

will perhaps add explanation later"

- Jeff Teutsch, June 16th, 2009, Attackpoint Training Log, http://www.attackpoint.org/log.jsp/user_5029


(thanks Jeff, my words exactly :P)
C • plaigerist 3

Cycling 50:00 [1]
shoes: Shimano R086

C • Results? 5

Running 5:00 [1]
shoes: VJ Ints (May 09)

Not much of a warmup, and no cool down :S

Sunday Jun 14, 2009 #

Running warm up/down 1:10:00 [1]
shoes: VJ Ints (May 09)

Warm up/ cool down, control pick up at Kanata, control pickup from night-o at Stony Swamp.

Orienteering 1:00:30 [4] 8.4 km (7:12 / km)
shoes: VJ Ints (May 09)

Such a nice day. The course Eric set was really good, I think it should become a permanent test course.

The woods were really nice, and this is probably my new favourite local map even if it needs a bit of updating. Very close to the area of the COC's next summer and probably very similar terrain. Deciduous woods with open bare rock hills and rocky outcroppings and cliffs.

Treated this training as a race with warm up and cool down. Made several small mistakes but nothing too bad, and my speed in the woods was pretty good.

Linus, this is the same map i ran on two weeks ago that i said I would put up but didnt.

http://img200.imageshack.us/img200/11/kantrain.jpg
C • Nice 1

Note

Big week for me. I'm hoping to do a lot of cycling the rest of the summer, not to replace running but to add on top of running. I've got to keep up the running intensity and interval sessions I've been doing but I think I also really need more volume in my training. Hopefully the cycling will add to this.

Saturday Jun 13, 2009 #

Cycling 3:00:00 [1]
shoes: Shimano R086

Really nice ride up in the gats with Jeff and Eric. The weather was pretty much perfect, and the hills were really fun. Ran over a chipmunk on the way home :(. Legs tired now.

Friday Jun 12, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Running warm up/down 30:00 [1]
shoes: Asics GT 2140 (May 09)

Tired and bonkish.

Running (sprints) 5:00 [3]
shoes: Asics GT 2140 (May 09)

Running 6:53 [4]
shoes: Asics GT 2140 (May 09)

217
216
220

Didnt feel that great but i was amazed at how fast my times were. Had to stop after 3 laps cause my stomach was about to explode, but I honestly feel that with the way i was running i could have kept this pace for another two laps if i didnt thave the stomach problems.

Thursday Jun 11, 2009 #

Cycling 50:00 [1]
shoes: Shimano R086

Orienteering 35:00 [1]
shoes: VJ Ints (May 09)

Placing controls.

Orienteering (night-o) 1:10:00 [2]
shoes: VJ Ints (May 09)

Was really tired and made lots of mistakes. Found it very difficult. I need to work on my compass "skills".

Wednesday Jun 10, 2009 #

Running 30:00 [2]
shoes: Asics GT 2140 (May 09)

short run, all i had time for tonight.

Tuesday Jun 9, 2009 #

Running warm up/down 10:00 [1]
shoes: Asics GT 2120 T (nov 08)

Orienteering 45:00 [4]
shoes: Asics GT 2120 T (nov 08)

Very sloppy with a big mistake on 4 in the beginning. The rest of the race was fast except for a few bobbles and slow on 17 and 18. I think I had a good route, and i managed to memorize the stupid scavenger controls cause i dropped my pencil.

Monday Jun 8, 2009 #

Cycling 1:35:00 [1] 36.0 km (2:38 / km)
shoes: Shimano R086

Easy ride around the city loop.

Sunday Jun 7, 2009 #

Running 55:00 [1]
shoes: Asics GT 2140 (May 09)

Cycling 23:00 [1]
shoes: Shimano R086

Another short ride on my new bike.

Saturday Jun 6, 2009 #

Cycling 20:00 [1]
shoes: Shimano R086

Short spin on my new bike.

Cycling 30:00 [1]
shoes: VJ Ints (May 09)

To and from the map.

Orienteering (Night-O) 1:30:00 [3]
shoes: VJ Ints (May 09)

Didnt keep track of time too well. So this includes setting up the reflectors, and then running the two courses.

Quite the experience tonight. Was really cool running head to head at night with the other headlights bobbing around you. It felt like i had so much more adrenaline running and that i was never really tired. Some areas of the map were a lot thicker than in the spring, The open areas were a lot of fun though.

Nice warm night, although buggy in the forest.

Friday Jun 5, 2009 #

Running 45:00 [1]
shoes: Asics GT 2140 (May 09)

Early morning run. Stomach was really hurting on the way back..

Got my new roadbike today, yay!

Thursday Jun 4, 2009 #

Note

So exhausted tonight, dont know why.

Wednesday Jun 3, 2009 #

Orienteering 40:00 [3]
shoes: VJ Ints (May 09)

Tuesday Jun 2, 2009 #

Running warm up/down 10:00 [1]
shoes: VJ Ints (May 09)

Orienteering (Summer Solstice #1) 41:30 [4] 8.6 km (4:50 / km)
shoes: VJ Ints (May 09)

Made many small hesitations but was running hard. Will put map and route up later.

Monday Jun 1, 2009 #

Cycling 30:00 [1]
shoes: Asics GT 2140 (May 09)

« Earlier | Later »