Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Sep 30, 2010:

activity	#	time	miles	km	+m
Running	29	23:46:34
Orienteering	6	4:42:41	8.33	13.4	110
Roller skiing	2	4:00:00
Cycling	5	3:40:00
Strength	6	2:25:00
Total	41	38:34:15	8.33	13.4	110

2:53

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Wednesday Sep 29, 2010 #

Note

Map from Kanata last Friday.

Here are some farewell pictures (Area is being torn up for development, note orange fencing in background) :(

Blog post about weekend coming shortly!

8 AM

Running 1:15:00 [1]
shoes: Asics GT 2140 (May 10)

6 PM

Running warm up/down 50:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Running 48:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

Relay session out in the park by the transitway. 3 loops (long, medium, short) which were done at 10k or 5k pace.

Long 10k: 3:56
Short 5k: 1:21
Long 5k: 3:32
Medium 10k: 2:35
Medium 5k: 2:16

Long 10k: 3:47
Medium 10k: 2:22
Short 5k: 1:21

A longer session than I'm used to. Felt really good though.

Tuesday Sep 28, 2010 #

7 AM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Strength 40:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

9 AM

Cycling 50:00 [1]
shoes: Shimano R086

First ride in a while it seems. Nice morning, slippery but no wind.

Monday Sep 27, 2010 #

5 PM

Running 45:00 [1]
shoes: Asics GT 2140 (May 10)

Sunday Sep 26, 2010 #

10 AM

Orienteering 59:00 [5]
shoes: Inov 8 X Talon (Aug 10)

Well, $100 richer, but I was very lucky. Thought I needed only 2min to catch Nick after the sprint, but learned this morning that it was only the middle and Long which counted, so 5min needed.

Race was going really well up to 14. Was running really fast and confidently but brain started to go as I got tired. 1min lost on 14, 30s on 15, and a horrible 2.5min lost on a retarded mistake to 18. Thought all was lost right then and there but Duca blew the second last control which was kinda bingo-ish.

Nice to be at the top of the results with EK again.

C • i heard the story last nigh... 5

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

Saturday Sep 25, 2010 #

Event: Turkey Trot 2010

10 AM

Running warm up/down 1:00:00 [1]

For both races.

11 AM

Orienteering race 33:00 [4]
shoes: Inov 8 oroc (july 10)

Sloppy race. Probably close to 5min in errors in all.

2 PM

Orienteering race 13:53 [4] 1.9 km (7:18 / km)
shoes: Inov 8 X Talon (Aug 10)

Better race, more focused. Pushed hard and made no mistakes. Lost 20s though to 10 on a bad route.

Won ahead of Eric by 30s.

Friday Sep 24, 2010 #

10 AM

Orienteering 1:25:00 [1]
shoes: VJ Ints (Aug 10)

Eric and I ran the course for Sunday. Fun course, and the woods were really nice.

Wednesday Sep 22, 2010 #

7 AM

Running 1:00:00 [1]
shoes: Asics GT 2140 (May 10)

Carleton practice. Did ski-walking rather than bounding, and kept everything in zone 1.

6 PM

Running warm up/down 25:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Running intervals 40:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

First OOC running session with Francis at Frank Ryan park. Really fun session, and nice to be doing running intesity as a group. Nice to get some feedback on running form too.

The session was short loop (~400m), long loop (~1k), short loop backwards, Long loop backwards. ( x2)

Rest was 1.5min after the short loop, and 3min after the long loop. Some of this time was spent doing pushups and throwing a medicine ball.

The loops were cross country in nature, on grass and on forest paths. A fair bit of climb on each loop as well, although I found the backwards loops to be easier since the climb wasnt long and gradual.

214
353
211
341

201
347
204
339

C • Group? 2

Tuesday Sep 21, 2010 #

7 AM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

8 AM

Strength 40:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

10 AM

Note

Bike has a flat tire. Will call it a day.

2 PM

Note

Been a pretty crummy day so far: shitty weather, flat tire, cut finger open with banana guard etc etc..

But this has cheered me up. Oman, I want a cat. :P

See more funny videos and funny pictures at CollegeHumor.

Monday Sep 20, 2010 #

5 PM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Sunday Sep 19, 2010 #

Running warm up/down 30:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Orienteering 51:48 [4] 5.5 km (9:25 / km) +110m 8:34 / km
shoes: VJ Ints (Aug 10)

Solid race. A few bobbles, biggest was at 3 where I ran right past the rockpile. Rolled my ankle running downhill to 8, and had to walk into the control. Took it easy to 9 and 10, but the ankle loosened up on the trail run to 11. Need to remember to tape it, especially in such rugged terrain.

The woods were pretty nice, and took the straight route over the trail route on 4 and 7. Felt like my speed through the woods was pretty good.

Liked the course. Enjoyed control 6, a new corner of the map to me. Excited about the prospect of the map being 'refurbished' with lidar.

Running 25:00 [1]
shoes: VJ Ints (Aug 10)

control pickup

Note

Lately, it has come to my attention that I may not be recovering optimally. While this vegetarian thing may be a step in the right direction as far as nutrition goes, I think there's more that I could be doing.

http://www.xcottawa.ca/articles.php?id=817

From now on, I am taking the elevator wherever possible. :P

C • I haven't been attackpoint ... 8

Long Advanced - Splits

Saturday Sep 18, 2010 #

7 AM

Roller skiing 2:00:00 [2]

Nice foggy morning in the park.

Went to a biathlon open house afterwards. $5 to shoot as much as you wanted. Got some technique sorted on the air rifles first, which was similar to in Sweden. Fun to run a loop and come back and test yourself with your heart rate up.

Moved to the real deal .22 rifles later. A whole new level, found it quite difficult. The best I got was 3/5 prone. The good, light rifles made a big difference.

C • Awesome! 2

Friday Sep 17, 2010 #

10 AM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Feeling better today, body needed the rest. Really nice day out, first in a while, perfect for running.

C • Map cases 2

5 PM

Running warm up/down 47:00 [1]
shoes: Asics GT 2140 (May 10)

Running 27:00 [4]
shoes: Asics GT 2140 (May 10)

5x 1k, 2min rest.

Legs heavy and no zip, had to work hard to hit goal time.

325
320
321
325
323

Thursday Sep 16, 2010 #

Note

Unplanned rest day, felt like crap all day.

Wednesday Sep 15, 2010 #

7 AM

Running (Ski Training) 1:00:00 [2]
shoes: Inov 8 X Talon (Aug 10)

Running 15:34 [4]
shoes: Inov 8 X Talon (Aug 10)

Not a good evaluation.

Two excuses today:
- Got some significant GI problems by the third lap and had to slow down after that (see splits).
- Arms super sore from yesterday, and had no strength to use my poles.

Time is not horrible, but I definetly wanted to get under 15min. Started out too fast, as usual.

Laps:
221
228
234
243
247
240

5 PM

Running 55:00 [1]
shoes: Asics GT 2140 (May 10)

No dogs this evening, but while cruising along the new bike path by the airport parkway something jumped out of the bushes right in front of me. At first I thought it was a deer cause I saw a long white tail, but it was a coyote, CRAZY. First thing that went through my head was that girl that was killed by coyotes in cape breton. It trotted up the trail ahead of me though and didnt look back, so I ran out to the road and ran along the shoulder to get around it.

Tuesday Sep 14, 2010 #

7 AM

Running 35:00 [1]
shoes: Asics GT 2140 (May 10)

Strength 20:00 [3]
shoes: Asics GT 2140 (May 10)

Strength test + core.

First CCC strength test in like 6 years, haha. I think I did ok considering the very little strength I have done since March.

Happy with the pull ups, but shocked by the push ups and sit ups. Could definitly hit over 50 respectively last year when I was doing them regularly.

EDIT: Looking at the results I was the worst guy on the team haha. Even the new first years beat me :O. Will see what I can do in the striding evaluation tomorrow (PB 14:47)

Pull ups: 17 (x3)
Sit ups: 41
Push ups: 30
Box Jumps: 47
Dips: 29
Total: 198

9 AM

Cycling 50:00 [1]
shoes: Shimano R086

Monday Sep 13, 2010 #

Running 40:00 [1]
shoes: Asics GT 2140 (May 10)

Sunday Sep 12, 2010 #

10 AM

Running warm up/down 25:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Inov 8 X Talon (Aug 10)

Saturday Sep 11, 2010 #

8 AM

Roller skiing 2:00:00 [3]

Friday Sep 10, 2010 #

10 AM

Cycling 50:00 [3]
shoes: Shimano R086

5 PM

Running 55:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

'Attacked' by another dog on the trail tonight. Really annoying.

6 PM

Strength 15:00 [3]

Thursday Sep 9, 2010 #

Note

In other news, I've decided that, in order to break the boredom of routine, I'm going to go vegetarian for the next month. Want to see what it's like and how I would manage such a challenge. I will be starting tomorrow, my dad made bacon and eggs this morning, haha :P.

Will not cut out eggs, milk or cheese, but everything else meat related. Feel free to join me...

Start: Sept 10th
End: October 10th

C • I'm not sure if you're aware but.. 10

9 AM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Hypo on the way back, otherwise a really nice run.

6 PM

Running warm up/down 26:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Running 18:00 [3]
shoes: Mizuno Alchemy 9 (July 10)

4 x 2min hill

Wednesday Sep 8, 2010 #

10 AM

Cycling 50:00 [3]
shoes: Shimano R086

6 PM

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

South loop through McCarthy Woods and up the airport parkway trail. Nice change of scenery.

Tuesday Sep 7, 2010 #

9 AM

Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

6 PM

Running tempo 15:00 [4]
shoes: Mizuno Alchemy 9 (July 10)

2x1k in the arboretum, then some tempo running as I GTFO'd as a massive and scary thunderstorm rolled in.

Running warm up/down 25:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Monday Sep 6, 2010 #

Running 45:00 [2]
shoes: Inov 8 X Talon (Aug 10)

Short run exploring the trails around my cottage. Finally feel like I'm completely better. (knock on wood)

Sunday Sep 5, 2010 #

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

Running 40:00 [4]
shoes: Inov 8 X Talon (Aug 10)

4x4min, 6min rest on the trails around my cottage. The first 2min of the intervals climbed around 65m over 400m distance.

Friday Sep 3, 2010 #

Cycling 20:00 [1]
shoes: Shimano R086

Strength 15:00 [3]

Thursday Sep 2, 2010 #

Running 15:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

2min hill repeats. First intensity since COCs.

Felt sluggish for the first two, could have been the heat. Then got GI problems on the third so had to stop. :S FFFUUUUUU

Strength 15:00 [3]

6 PM

Running warm up/down 50:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

Wednesday Sep 1, 2010 #

6 PM

Running 1:05:00 [1]
shoes: Mizuno Alchemy 9 (July 10)

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