Training Log Archive: R AndersonIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
10 AM
Running warm up/down 45:00 [1]
shoes: VJ Ints (Aug 10)
Weeee, Snow!
Nice warm up run around the cross-country course trails. Stopped to take some pictures and tried a short video.
Nice warm up run around the cross-country course trails. Stopped to take some pictures and tried a short video.
11 AM
Orienteering 43:40 [3] 5.4 km (8:05 / km)
shoes: VJ Ints (Aug 10)
Lots of hesitating and took some really bad routes. Head wasn't totally in it at times.
After my warm up I was really hot, so decided I didn't need my toque or gloves for the race. But right off the bat and throughout the course I was quite cold.
Hamilton-ish terrain, the ravines are generally not as steep but they were slipperier. Gotta love leda clay. Going to 8 was the sketchiest, had to pull some Bear Grylls moves to get to the bottom of the ravine.
Good race, fun to run in the snow.
Map with Route
After my warm up I was really hot, so decided I didn't need my toque or gloves for the race. But right off the bat and throughout the course I was quite cold.
Hamilton-ish terrain, the ravines are generally not as steep but they were slipperier. Gotta love leda clay. Going to 8 was the sketchiest, had to pull some Bear Grylls moves to get to the bottom of the ravine.
Good race, fun to run in the snow.
Map with Route
Saturday Oct 30, 2010 #
8 AM
Roller skiing 2:00:00 [2]
Friday Oct 29, 2010 #
Running 14:40 [5]
shoes: Asics GT 2140 (May 10)
Did a 6loop evaluation without poles on my own. Quite cold and windy out. Beat my pole pb by 7s which I am happy with. Haven't done hill loops in a while.
228
226
226
225
228
226
228
226
226
225
228
226
12 PM
Running warm up/down 45:00 [1]
shoes: Asics GT 2140 (May 10)
Thursday Oct 28, 2010 #
5 PM
Running 40:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
8 PM
Skiing 30:00 [3]
Shoveling a crap load of zamboni snow, and then skiing around for a while. Was actually pretty tiring since we did some head to head races.
C • 4
Wednesday Oct 27, 2010 #
6 PM
Running warm up/down 30:00 [1]
shoes: Asics GT 2140 (May 10)
7 PM
Running tempo 32:00 [4]
shoes: Asics GT 2140 (May 10)
4x1500m by the Britannia purification plant. A tough loop because it is essentially 'there and back' along a long straightaway. A bit harder in the dark as well.
Ran them all with Eric at tempo pace. We got faster as we became familiar with the loop. Shoulder seized up on the last one which was a bit painful, but we were fastest on it anyways.
5:55
5:45
5:52
5:40
Ran them all with Eric at tempo pace. We got faster as we became familiar with the loop. Shoulder seized up on the last one which was a bit painful, but we were fastest on it anyways.
5:55
5:45
5:52
5:40
Tuesday Oct 26, 2010 #
7 AM
Strength 30:00 [4]
shoes: Mizuno Alchemy 9 (July 10)
2nd strength test this morning. Really tough. Did a bit better than last time though. (198)
25min of core afterwards.
Pull ups: 20 (x3)
Sit ups: 50
Push ups: 37
Box Jumps: 66
Dips: 40
Total:253
EDIT: So it turns out I improved my score by 55, the best by far on the team. My score is now comparable with some good skiers on the team. Still think I can do better on push ups and dips.
I attribute my success to my ALLMAXXX protein powder. ;)
25min of core afterwards.
Pull ups: 20 (x3)
Sit ups: 50
Push ups: 37
Box Jumps: 66
Dips: 40
Total:253
EDIT: So it turns out I improved my score by 55, the best by far on the team. My score is now comparable with some good skiers on the team. Still think I can do better on push ups and dips.
I attribute my success to my ALLMAXXX protein powder. ;)
8 AM
Running 1:00:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Monday Oct 25, 2010 #
12 PM
Running 1:02:00 [1] 12.0 km (5:10 / km)
shoes: Asics GT 2140 (May 10)
Route below.
http://www.gmap-pedometer.com/?r=4124059
This run was good in 3 ways:
1. Loosened up legs from yesterday.
2. Eased my mind from yesterday.
3. Got rid of the residual crap from my lungs.
http://www.gmap-pedometer.com/?r=4124059
This run was good in 3 ways:
1. Loosened up legs from yesterday.
2. Eased my mind from yesterday.
3. Got rid of the residual crap from my lungs.
Sunday Oct 24, 2010 #
9 AM
Running race 36:55 [4] 10.0 km (3:42 / km)
shoes: Adizero Mana (Sept 09)
effff.... Seems like everything went wrong for this race. Was sick during the week but tried to forget about that, cause I thought I could still do well. Things on race day just didn't work out though, heres a summary.
Alarm didn't go off for some reason so woke up late and subsequently got out the door late. Once I got to the race site traffic was horrendous, and there was no way I was getting to the parking lot before the race start. Parked on a neighbourhood street, and my warmup consisted of running the ~1k to the start. Luckily I found Jeff and was able to give him my warmup clothes, instead of hiding them in the bird shit infested woods.
Looking at last years results I thought I could win with my goal time of 35min, so my thinking was to mainly just stick with the main pack. Really bad idea though, since I went way too fast off the start trying to stick with two 33-34min guys, 1st km ended up being 3:14! Messed up my watch at this point so no accurate times for the rest of the race.
A good small pack caught me around 2km but by 5km I was fading from them a bit. 5k was 17:30, so right on pace, but then things got even worse. Got a really bad stomach cramp, first in ages. It persisted until maybe 9k, and I was on the verge of walking numerous times. I think it was a gel that I ate 15min before the race, had only eaten a banana prior (1hr). Got passed by several more guys, which is demoralizing everytime.
At around 9k, we merged with the 5k stragglers, which was nice and uplifting to be passing hundreds of people. Started to feel better by the end and felt like I could have put in a good sprint finish, but I had no idea of my time, thought I was well over 37min and was too depressed to bother.
Really dissapointed with the race. I feel like I could have gone close to 35min, was ok for 5k and curious now to see what my 5k could be. 10k's require much more careful pacing, and I don't do enough road racing or set intervals to be good at that.
A lot of whining here, but it really was one of those 'bad dream' days. Oh well, yet another lesson learned the hard way.
Alarm didn't go off for some reason so woke up late and subsequently got out the door late. Once I got to the race site traffic was horrendous, and there was no way I was getting to the parking lot before the race start. Parked on a neighbourhood street, and my warmup consisted of running the ~1k to the start. Luckily I found Jeff and was able to give him my warmup clothes, instead of hiding them in the bird shit infested woods.
Looking at last years results I thought I could win with my goal time of 35min, so my thinking was to mainly just stick with the main pack. Really bad idea though, since I went way too fast off the start trying to stick with two 33-34min guys, 1st km ended up being 3:14! Messed up my watch at this point so no accurate times for the rest of the race.
A good small pack caught me around 2km but by 5km I was fading from them a bit. 5k was 17:30, so right on pace, but then things got even worse. Got a really bad stomach cramp, first in ages. It persisted until maybe 9k, and I was on the verge of walking numerous times. I think it was a gel that I ate 15min before the race, had only eaten a banana prior (1hr). Got passed by several more guys, which is demoralizing everytime.
At around 9k, we merged with the 5k stragglers, which was nice and uplifting to be passing hundreds of people. Started to feel better by the end and felt like I could have put in a good sprint finish, but I had no idea of my time, thought I was well over 37min and was too depressed to bother.
Really dissapointed with the race. I feel like I could have gone close to 35min, was ok for 5k and curious now to see what my 5k could be. 10k's require much more careful pacing, and I don't do enough road racing or set intervals to be good at that.
A lot of whining here, but it really was one of those 'bad dream' days. Oh well, yet another lesson learned the hard way.
C • bad race 11
Running 30:00 [1]
shoes: Adizero Mana (Sept 09)
Saturday Oct 23, 2010 #
8 AM
Roller skiing 2:00:00 [1]
Taking it real easy. A few sprints and strength.
10 AM
Running 17:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Cool down spin.
Friday Oct 22, 2010 #
12 PM
Running warm up/down 40:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Running 15:00 [3]
shoes: Mizuno Alchemy 9 (July 10)
Fartlek session in the arboretum. Probably around 6-7 1.5-2min bursts.
Thursday Oct 21, 2010 #
9 AM
Cycling 50:00 [1]
shoes: Shimano R086
Wednesday Oct 20, 2010 #
Running 45:00 [3]
shoes: Asics GT 2140 (May 10)
Plyometrics and strength excercises followed by tempo loops. Not feeling great today so took it easy.
6 PM
Running warm up/down 20:00 [1]
shoes: Asics GT 2140 (May 10)
Tuesday Oct 19, 2010 #
7 AM
Strength 1:00:00 [3]
shoes: Mizuno Alchemy 9 (July 10)
9 AM
Running 1:00:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Run around dow's lake afterwards with some of the guys.
Sunday Oct 17, 2010 #
9 AM
Orienteering 1:20:00 [4]
shoes: Inov 8 oroc (july 10)
A really nice, crisp morning.
Although slower than yesterday, I'm much happier with this race, since I was very clean and in control for most of it. Up until control 13 I felt I was doing really well, but then blew it again on the slope to 13 and 14. I really suck at downhill/contouring legs, gotta figure it out. Lost upwards of 5min there.
After day 1, I spent a lot of time trying to figure out how to simplify the map in order to run fast in this terrain, as it seemed Ross and Sergei had figured out. Looking at the splits though I was still quite slow on day 2 on the long legs. I was running decently fast on those legs but I was pretty much checking off every hill and swamp the whole way, which is not the way to do it.
Wasn't fast enough on some of the other downhill legs (ex. 7) and the short legs (8,10,11,12). Was too conservative and should have attacked them more. On a positive note, I was strong on the uphills, and had the fastest split on the uphill slog to 18.
Forgot to bring a gel with me, don't know if it would have made a difference in the end or not.
Ended up in 3rd over the two days, which was surprising. Feel like I was more like the winner of the "strugglers' though, those of us behind Ross and Sergei.
Overall a really fun weekend on an amazing map. Would like to have another crack at it some time. Perfect Scandinavian terrain training I think.
Although slower than yesterday, I'm much happier with this race, since I was very clean and in control for most of it. Up until control 13 I felt I was doing really well, but then blew it again on the slope to 13 and 14. I really suck at downhill/contouring legs, gotta figure it out. Lost upwards of 5min there.
After day 1, I spent a lot of time trying to figure out how to simplify the map in order to run fast in this terrain, as it seemed Ross and Sergei had figured out. Looking at the splits though I was still quite slow on day 2 on the long legs. I was running decently fast on those legs but I was pretty much checking off every hill and swamp the whole way, which is not the way to do it.
Wasn't fast enough on some of the other downhill legs (ex. 7) and the short legs (8,10,11,12). Was too conservative and should have attacked them more. On a positive note, I was strong on the uphills, and had the fastest split on the uphill slog to 18.
Forgot to bring a gel with me, don't know if it would have made a difference in the end or not.
Ended up in 3rd over the two days, which was surprising. Feel like I was more like the winner of the "strugglers' though, those of us behind Ross and Sergei.
Overall a really fun weekend on an amazing map. Would like to have another crack at it some time. Perfect Scandinavian terrain training I think.
Running warm up/down 25:00 [1]
shoes: Inov 8 oroc (july 10)
Saturday Oct 16, 2010 #
11 AM
Running warm up/down 35:00 [1]
shoes: Inov 8 oroc (july 10)
Orienteering 1:18:00 [4]
shoes: Inov 8 oroc (july 10)
First 3 controls were good, then saw the leg to 4 and the rest of the map, whoah....
Lost contact midway to 4 after some map confusion. Kept my speed and direction hoping to hit the trail but never saw it. Plan was then to just head for the big swamp but ended up at a big set of cliffs which were right next to the control. Lost over a minute from all the stopping trying to figure out exactly where I'd gotten to, but it could have been a lot more.
Got into the map more after that, and was running ok. Lost over 2min though at 15 on a parallel error. On 18, going down the massive hill, I ended up stopped for about 2min scratching my head after reaching a very distinct inward-facing cliff, trying to figure out where I'd gotten to. Saw Ross run past me and realized I was only 50m from the control. Not impressed with the map here...
Very surprised being 4th on the day, since not happy with my run. Over 5min of mistakes.
Routegadget soon hopefully.
Lost contact midway to 4 after some map confusion. Kept my speed and direction hoping to hit the trail but never saw it. Plan was then to just head for the big swamp but ended up at a big set of cliffs which were right next to the control. Lost over a minute from all the stopping trying to figure out exactly where I'd gotten to, but it could have been a lot more.
Got into the map more after that, and was running ok. Lost over 2min though at 15 on a parallel error. On 18, going down the massive hill, I ended up stopped for about 2min scratching my head after reaching a very distinct inward-facing cliff, trying to figure out where I'd gotten to. Saw Ross run past me and realized I was only 50m from the control. Not impressed with the map here...
Very surprised being 4th on the day, since not happy with my run. Over 5min of mistakes.
Routegadget soon hopefully.
Friday Oct 15, 2010 #
12 PM
Running warm up/down 30:00 [1]
shoes: Asics GT 2140 (May 10)
Running 8:00 [4]
shoes: Asics GT 2140 (May 10)
4x 40s
Thursday Oct 14, 2010 #
Running 1:00:00 [3]
shoes: Asics GT 2140 (May 10)
Easy run down the canal and around the arboretum.
Note
My vegetarian stint ended last Sunday in style!
Wednesday Oct 13, 2010 #
6 PM
Running warm up/down 40:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Running 35:00 [4]
shoes: Mizuno Alchemy 9 (July 10)
30min hill session (18 loops completed)
+
5min of light post sprints.
+
5min of light post sprints.
Tuesday Oct 12, 2010 #
Strength 1:00:00 [2]
shoes: Mizuno Alchemy 9 (July 10)
7 AM
Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Monday Oct 11, 2010 #
8 AM
Running 10:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Very little warm up since we got to the site really late after missing the 403 exit and ending up close to Guelph.
9 AM
Orienteering 54:30 [5]
shoes: Inov 8 X Talon (Aug 10)
Really fun race, nice to go head to head against such a good bunch of runners.
Pretty tired from the days before so wanted to just stay in a pack and see how I felt. Well, somehow off the start I ended up in front after Patrick, who was leading, went down a wrong trail. Didn't know which route to take to 2, and when everyone behind me suddenly disappeared I panicked a little. Ended up floundering around on the trail/ravine for a bit before finding it, but luckily others made mistakes as well and I was with or just behind the leaders.
Most of the race is a blur, running with others the whole time. At the end of the first loop I was 50m behind Patrick and with Magnus and Nick. Then midway through the second loop Patrick and Nick made mistakes and Jon and Mark appeared from another gaffel. At the start of the third loop it was Jon, Magnus and I. Jon led most of the way, and midway through the long leg to the last control he attacked at the top of the ravine and got away. Had nothing left in me to try and catch him, legs were super heavy, although now looking back I wish I would have tried harder. :P
Thanks to GHO for a great event! The maps and organization was amazing.
Pretty tired from the days before so wanted to just stay in a pack and see how I felt. Well, somehow off the start I ended up in front after Patrick, who was leading, went down a wrong trail. Didn't know which route to take to 2, and when everyone behind me suddenly disappeared I panicked a little. Ended up floundering around on the trail/ravine for a bit before finding it, but luckily others made mistakes as well and I was with or just behind the leaders.
Most of the race is a blur, running with others the whole time. At the end of the first loop I was 50m behind Patrick and with Magnus and Nick. Then midway through the second loop Patrick and Nick made mistakes and Jon and Mark appeared from another gaffel. At the start of the third loop it was Jon, Magnus and I. Jon led most of the way, and midway through the long leg to the last control he attacked at the top of the ravine and got away. Had nothing left in me to try and catch him, legs were super heavy, although now looking back I wish I would have tried harder. :P
Thanks to GHO for a great event! The maps and organization was amazing.
Sunday Oct 10, 2010 #
9 AM
Orienteering 1:39:00 [4] 12.1 km (8:11 / km) +700m 6:21 / km
shoes: Inov 8 X Talon (Aug 10)
Went in to the race thinking I could definitely be in the running to win, but was far off. It all came down to the routes, you could put in as hard an effort physically as you wanted but if you chose lousy routes then you were toast, which was easy to do. Lost 2min on my route to 1( like everyone else, nice Magnus), and bad routes on many other controls. Aside from that I made 1min mistakes on 11 and on 18. So a fairly solid race still...
Legs felt pretty good and I thought I was running fast throughout, but looking at splits afterwards gave a different story. After the COC long I was really impressed with Magnus' pace right from the start of the race. So I tried to think of this race as a long middle and went hard off the start, but I was still fairly slow it seems. Maybe I'm just not trained for these long races, or I don't have as much experience as others. It seems that the older guys are much better at the long races.
Legs felt pretty good and I thought I was running fast throughout, but looking at splits afterwards gave a different story. After the COC long I was really impressed with Magnus' pace right from the start of the race. So I tried to think of this race as a long middle and went hard off the start, but I was still fairly slow it seems. Maybe I'm just not trained for these long races, or I don't have as much experience as others. It seems that the older guys are much better at the long races.
Running 30:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Saturday Oct 9, 2010 #
10 AM
Running 30:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Proper warm up before the sprint
Orienteering 18:00 [4]
shoes: Inov 8 X Talon (Aug 10)
A race I want to forget about. Really bad preparation for this race. For some reason I was shocked by the amount of climb and the steepness of the ravines, but I really should have seen this coming. Not ready at all for the types of route-choices involved and didn't know which routes should be the fastest (ie. bottom of ravines = really bad).
My back which I'd injured a week previously had flared up, and was really painful during the race, especially on the steep climbs. I'd noticed it a lot in my warm up and contemplated taking an advil, but didnt want to upset my stomach. Ended up taking one before the middle and long.
Came to the spectator control in first place but I was already exhausted, and mentally effed. Made a 1.5min mistake on the next control and took a really bad route to the second last.
My back which I'd injured a week previously had flared up, and was really painful during the race, especially on the steep climbs. I'd noticed it a lot in my warm up and contemplated taking an advil, but didnt want to upset my stomach. Ended up taking one before the middle and long.
Came to the spectator control in first place but I was already exhausted, and mentally effed. Made a 1.5min mistake on the next control and took a really bad route to the second last.
3 PM
Running 20:00 [1]
shoes: Inov 8 X Talon (Aug 10)
Really rushed getting ready for this race. Lost track of time, and was running around hectically trying to find my stuff. Shoelace broke on my orocs which I was planning on wearing, so had to use the x-talons again. Ended up using them the rest of the weekend.
Orienteering 34:00 [4]
shoes: Inov 8 X Talon (Aug 10)
Started really well, first 4 splits won, then disaster on 5. Had caught Jon T at 4 and ran on his back up to where I thought 5 would be, but there was no control. Wasted close to 2min floundering around until I stumbled on it. The next few controls were good and fast as I tried to make up lost time. The rest of the course was clean as well, except for small bobbles on 16 and 17. Took the left trail route to 12 which lost me 20s I think. Eric was much faster on the last loop, so there was no chance of me coming back. Happy with 2nd place though.
Friday Oct 8, 2010 #
9 PM
Running 30:00 [2]
shoes: Mizuno Alchemy 9 (July 10)
Got into Toronto quite late. 20min warm up, 5min of strides, 5min easy +stretching.
Thursday Oct 7, 2010 #
2 PM
Running 45:00 [1]
shoes: Asics GT 2140 (May 10)
Wednesday Oct 6, 2010 #
6 PM
Running 35:00 [1]
shoes: Asics GT 2140 (May 10)
7 PM
Running 30:00 [4]
shoes: Inov 8 X Talon (Aug 10)
O-running session at Woodroffe HS track. Fun to be running on a track again, haven't in a while. Found it tougher than doing single loops, since I'm always worrying about how many laps I have left, and what my times are etc. I'm sure I would like it more, the more I run on one. A bit tricker doing it in the dark I think.
Started with 3 200's as a bit of a warm up:
41
43
43
2000m w/ 7:15 target: was 7:16
5min recovery
1600m, alternating slower and faster laps, target was 5:48: was 5:35
3min recovery
1200m, alternating 200m's, target was 4:21: was 4:09
Started with 3 200's as a bit of a warm up:
41
43
43
2000m w/ 7:15 target: was 7:16
5min recovery
1600m, alternating slower and faster laps, target was 5:48: was 5:35
3min recovery
1200m, alternating 200m's, target was 4:21: was 4:09
Tuesday Oct 5, 2010 #
7 AM
Strength 55:00 [3]
shoes: Asics GT 2140 (May 10)
8 AM
Running 1:00:00 [1]
shoes: Asics GT 2140 (May 10)
Monday Oct 4, 2010 #
12 PM
Running 1:05:00 [1]
shoes: Asics GT 2140 (May 10)
Really nice run along the canal. Sun was out, temp was cool, and I felt really good.
Sunday Oct 3, 2010 #
10 AM
Running warm up/down 30:00 [1]
shoes: VJ Ints (Aug 10)
11 AM
Orienteering 56:00 [4] 6.0 km (9:20 / km) +330m 7:19 / km
shoes: VJ Ints (Aug 10)
Felt really slow today, longish week. Was sloppy technically and had no motivation to really push it through the saplings.
I like to think of the images in these videos to get in the right frame of mind for running races like todays LGOC classic gatineau park meet. It seems things were way more 'rustic' and hard-core back then.
I like to think of the images in these videos to get in the right frame of mind for running races like todays LGOC classic gatineau park meet. It seems things were way more 'rustic' and hard-core back then.
Saturday Oct 2, 2010 #
8 AM
Roller skiing 2:00:00 [2]
10 AM
Running 30:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Short run after practice.
Friday Oct 1, 2010 #
12 PM
Running warm up/down 38:00 [1]
shoes: Asics GT 2140 (May 10)
With sprints.
Running 14:00 [3]
shoes: Asics GT 2140 (May 10)
5 hill loops, threshold.
5 PM
Cycling 50:00 [1]
shoes: Shimano R086