Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 30 days ending Nov 30, 2011:

activity

time

miles

Running

15:00:00

Orienteering

5:31:55

2.36

3.8

Strength

4:20:00

Water Running

3:00:00

Innebandy

1:50:00

Total

29:41:55

2.36

3.8

2:00

0:00

» now

Wednesday Nov 30, 2011 #

6 PM

Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)

Orienteering 55:00 [3]
shoes: VJ Bold (Oct 2011)

COL Night champs. Anggardsbergen.

Lost the pack (3 others) after the first control. Then made lots of mistakes on my own after that. Caught up to Albin late in the race, and had a nice sprint finish with him.

Still haven't learned to check the routes better on Anggardsbergen. Always get caught up on the rocky hills.

This was my first real night race here, so made some noob mistakes as well. Mainly always thinking that I've gone further than I have.

Could really feel the knee over the second half.

Positives: -Felt really comfortable running full speed at night and
-Had a really fun time.

9 PM

Note

Alright, the end is here. Not so impressive, but at least there's no grey hairs there. ;)

Thank you very much to those who donated. Its not too late! http://mobro.co/RAnderson12

C • probably 1

Tuesday Nov 29, 2011 #

6 PM

Orienteering (Night) 1:00:00 [2]
shoes: VJ Bold (Oct 2011)

Knee got quite sore by the end. :S

C • is it the ilotibial band ??... 3

Monday Nov 28, 2011 #

3 PM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Could feel the knee a bit to start with, but not much after that.

Left shin started to get sore again though, as well as left ankle. I seem to be a bit of a mess at the moment. Maybe I need to go see someone to get straightened out.

Will see if running only in the forest the next two nights will help anything...

7 PM

Innebandy 30:00 [3]
shoes: Adizero Mana (Sept 09)

10 PM

Strength 20:00 [2]

Sunday Nov 27, 2011 #

Water Running 1:10:00 [1]

Saturday Nov 26, 2011 #

Strength 30:00 [2]

Friday Nov 25, 2011 #

12 PM

Water Running 1:10:00 [1]

Thursday Nov 24, 2011 #

6 PM

Orienteering 1:25:00 [1]
shoes: Inov 8 Oroc (July 11)

Wednesday Nov 23, 2011 #

Strength 20:00 [2]

8 AM

Water Running 40:00 [1]

First session at Valhallen. Only had to time for 40min.

It's a nice facility, but the water was quite cold. I'm not sure that I would have lasted much longer than what I did if I'd had the time...

C • were there many others wate... 3

Tuesday Nov 22, 2011 #

6 PM

Running warm up/down 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Running 44:00 [4]
shoes: Mizuno Elixir (Nov 11)

2min, 4min,6min x3 @ threshold

That was the plan anyway.

On the third 2min, it was mostly all downhill, and I aggravated my right knee. Started the next interval but could really feel it. Something with the patella, feels similar to issues I've had before.

Otherwise it was a fun session. Quite tired and low on energy though.

Monday Nov 21, 2011 #

Note

Finally posted the O-event races from last weekend.

5 PM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

6 PM

Strength 50:00 [2]
shoes: Mizuno Elixir (Nov 11)

Sunday Nov 20, 2011 #

1 PM

Running 50:00 [1]
shoes: Mizuno Elixir (Nov 11)

Can still feel the leg a fair bit.

Saturday Nov 19, 2011 #

12 PM

Strength 30:00 [2]

5 PM

Running 40:00 [2]
shoes: Mizuno Elixir (Nov 11)

Played soccer with some of the guys from the club before the club party. Played for over an hour I think, not sure, time flew. It was a lot of fun.
Time includes the run down to the field and back.

Haven't played in a year or two, so I was super rusty, but I think I got a bit better as the game went on.

Friday Nov 18, 2011 #

6 PM

Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)

Went to loplabbet and got some new shoes. The guy there was really helpful, analyzed my running with many different pairs. Got them at a discounted price as well which was nice.

Couldn't feel the shin too much on the short run.

Can feel it more now though. :S

Wednesday Nov 16, 2011 #

5 PM

Running 15:00 [1]
shoes: Asics DS Trainer (July 11)

Started out on an evening run, but could really feel my inner shin. Felt like I was aggravating it more with every step.

Tuesday Nov 15, 2011 #

6 PM

Running warm up/down 40:00 [1]
shoes: Asics DS Trainer (July 11)

Running 21:00 [3]
shoes: Asics DS Trainer (July 11)

4x1km from "the clock". Took it easy tonight, and only did 4. Quite tired after the weekend, and my legs and body are quite sore. Although the soreness probably has more to do with innebandy last night.

Monday Nov 14, 2011 #

6 PM

Strength 40:00 [2]
shoes: Adizero Mana (Sept 09)

7 PM

Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)

Sunday Nov 13, 2011 #

Note

This is embarrassing...

I've made a profile though, so if I made you laugh then you have to donate. :P
http://mobro.co/RAnderson12

Will post again at the end of the month.

C • ! 5

Running 40:00 [1]
shoes: Inov 8 X Talon (Aug 10)

Orienteering 22:55 [3] 3.8 km (6:02 / km)
shoes: Inov 8 X Talon (Aug 10)

O-event Stage 3, Zoo Sprint

4min behind Rune after two stages, and 14th place overall.

Knew that my best chances were in this race. Went hard from the start and ran a pretty solid race. Made some dumb mistakes on the tricky forest controls, ~20s lost. Got really tired after the spectator loop and made another 30s of mistakes, although one was due to the map. Was quite hesitant in places figuring out the routes and map. I think those that ran the race in previous years on the same map, or had the old map to study had an advantage.

Was nice to hear my name on the loudspeaker though, since I had the best time when I finished. Ended up 6th on the stage, after the final guys came in (reverse starting order).

Moved up to 7th for the weekend.

Stage: http://www.obasen.nu/winsplits/online/sv/default.a...

Total: http://oxtract.se/res/13087/

Saturday Nov 12, 2011 #

Running 45:00 [1]
shoes: VJ Bold (Oct 2011)

12 PM

Orienteering 16:00 [3]
shoes: VJ Bold (Oct 2011)

O-event Stage 2, Downhill Sprint

Made lots of small mistakes, totaling a minute maybe. Consistently slower however on most splits solely from aggressiveness running downhill through the woods. Over 2.5 min behind Rune, yikes.

Friday Nov 11, 2011 #

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Orienteering 13:00 [4]
shoes: Inov 8 X Talon (Aug 10)

Boras O-event day 1, Night Sprint

First night-o of the year, and it was very obvious. The start was super hectic trying to get my light sorted. It didnt help that I was slate for my start. Had trouble reading the map off the start with the light and was quite slow. Then made a 40s mistake to 3 stopping mid route, and then looking at the wrong code. The rest of the race was ok, but quite slow and hesitant in the dark.

I need a more powerful lamp...

Thursday Nov 10, 2011 #

8 AM

Orienteering 50:00 [3]
shoes: VJ Bold (Oct 2011)

6 PM

Running 30:00 [1]
shoes: Asics DS Trainer (July 11)

Wednesday Nov 9, 2011 #

11 AM

Running 45:00 [1]
shoes: Asics DS Trainer (July 11)

Tuesday Nov 8, 2011 #

6 PM

Running warm up/down 30:00 [1]
shoes: Asics DS Trainer (July 11)

Running 30:00 [5]
shoes: Asics DS Trainer (July 11)

Hill intervals with GMOK up the road from Liseberg camping.

Did 7, with Hugh for most. Under 2min on all?

Monday Nov 7, 2011 #

6 AM

Running 30:00 [3]
shoes: Asics DS Trainer (July 11)

C • thats early 3

6 PM

Strength 40:00 [2]
shoes: Adizero Mana (Sept 09)

7 PM

Innebandy 40:00 [3]
shoes: Adizero Mana (Sept 09)

Kept stopping the ball in mid-air with my hand tonight, which your not supposed to do. I was doing it out of pure instinct though, and I think they just laughed it off since it was the clueless Canadian hockey player...