Training Log Archive: R AndersonIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Running warm up/down 40:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 35:00 [4] 4.8 km (7:17 / km)
shoes: VJ Bold (Oct 2011)
An ok race. Small miss to no.1 but then got into things after that. Had 3rd fastest time up until control 8, but then lost a minute to 9. Then lost 1.5min on no 12. where about 50% of us lost time. It was ridiculously hard to see the small reentrant in the bushes. Also lost over 40s to 13 being slow, and taking a bad route.
Liked the map, but it was tough fighting through the saplings.
Ended up 5min down.
Friday Mar 30, 2012 #
Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)
Strength 40:00 [1]
shoes: Adizero Mana (Sept 09)
Thursday Mar 29, 2012 #
Running 40:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 12:00 [3]
shoes: Mizuno Elixir (Nov 11)
Wednesday Mar 28, 2012 #
Running 35:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 32:00 [1]
shoes: Inov 8 X Talon (July 11)
Tuesday Mar 27, 2012 #
Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running warm up/down 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running 42:00 [1]
shoes: Mizuno Elixir (Nov 11)
Felt pretty good. A bit slow on the first one as I didn't know the hill so well. Emptied the tank on the last one.
Fun to run them with 7 other guys in a close group.
Monday Mar 26, 2012 #
Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)
Innebandy 30:00 [1]
shoes: Adizero Mana (Sept 09)
Sunday Mar 25, 2012 #
Running warm up/down 30:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 56:00 [4] 10.3 km (5:26 / km)
shoes: Inov 8 X Talon (July 11)
Saturday Mar 24, 2012 #
Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 42:00 [4] 7.9 km (5:19 / km)
shoes: VJ Bold (Oct 2011)
Friday Mar 23, 2012 #
Running 35:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running 10:00 [4]
shoes: Mizuno Elixir (Nov 11)
Thursday Mar 22, 2012 #
Strength 30:00 [1]
Wednesday Mar 21, 2012 #
Running warm up/down 25:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 20:00 [3]
shoes: Inov 8 X Talon (July 11)
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Tuesday Mar 20, 2012 #
Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)
Monday Mar 19, 2012 #
Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)
Strength 40:00 [1]
shoes: Adizero Mana (Sept 09)
Innebandy 25:00 [1]
shoes: Adizero Mana (Sept 09)
Sunday Mar 18, 2012 #
Running warm up/down 20:00 [1]
shoes: Inov 8 X Talon (July 11)
Orienteering 1:25:00 [4] 15.9 km (5:21 / km)
shoes: Inov 8 X Talon (July 11)
Saturday Mar 17, 2012 #
Running warm up/down 10:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:30:00 [4]
shoes: VJ Bold (Oct 2011)
Friday Mar 16, 2012 #
Running 10:00 [1]
shoes: Mizuno Elixir (Nov 11)
Cycling 20:00 [1]
shoes: Adizero Mana (Sept 09)
Strength 20:00 [1]
shoes: Adizero Mana (Sept 09)
Thursday Mar 15, 2012 #
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:18:00 [3]
shoes: VJ Bold (Oct 2011)
Couldn't push at all on the long legs afterwards though, and felt like I was just tripping over my feet. Took it easy after rolling my ankle slightly on the way to 14.
Have been both tired and sore since exams. This 1:00 to 10:00 sleeping pattern hasn't been working for me I guess...
Wednesday Mar 14, 2012 #
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Strength 30:00 [1]
Tuesday Mar 13, 2012 #
Running warm up/down 54:00 [1]
shoes: Adizero Mana (Sept 09)
Running race 27:02 [5] 7.9 km (3:25 / km)
shoes: Adizero Mana (Sept 09)
Ran 27:41 in the fall, and that was my first time ever running the loop, so I knew I could beat it by a lot. Goal was under 27.
Was feeling quite tired during the warm up. Legs have been feeling heavy since the weekend, and the body tired as well.
Despite all the people at the start, the field spread out really quickly. It seemed like some people were starting out too fast, and I decided to simply run my own race behind Hugh, who usually has the same tactics as me. Was just him and I until 3.5k where we caught Hedberg at the top of the 2nd hill. Hugh continued to lead the two of us down the back stretch. Felt like a struggle from the start, and I was having a bit of trouble staying with Hugh throughout the race.
It seemed that we were gaining on some guys ahead towards 5k, who I'd hoped had started too fast, which lifted my spirits a bit. Felt ok along Delsjön and I tried to convince myself that I was going to outsprint Hugh and Hedberg. Decided to go for it up the last hill at 6.5k.
Passed another of the fast starters by the top of the hill with Hugh right behind me. Focused on my practiced downhill technique over the last km and managed to stay ahead of H and H. Was gaining on Junis and another guy in the last 500m but couldn't quite catch them.
After 2k I decided to not bother looking at the watch, since it was too much to keep track of. I really wish I'd taken a glimpse in the last 100m though. Heard ':02' as I crossed the line. Gahh! Oh well, I was still pushing really hard right to the line.
Really fun race and nice to get a pb. I think tactically I couldn't have done better, although I feel a bit guilty about running on Hugh's back almost the whole time. Oh well I ran in the front in the fall. Looking forward to 26:xx on a day when I feel a bit 'fresher'.
Monday Mar 12, 2012 #
Running 20:00 [1]
shoes: Mizuno Elixir (Nov 11)
Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)
Innebandy 40:00 [1]
shoes: Adizero Mana (Sept 09)
Sunday Mar 11, 2012 #
Running 1:10:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running tempo 31:00 [3]
shoes: Mizuno Elixir (Nov 11)
Saturday Mar 10, 2012 #
Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)
Finished my last one today at 6, used full 4 hours.
By 7:00 I was about to give up on a run and eat dinner, but somehow I managed to get my shoes on. It turned out that I felt really good once I got started.
Safjället, 2 laps.
Strength 30:00 [1]
Friday Mar 9, 2012 #
Orienteering 20:00 [3]
shoes: Inov 8 X Talon (July 11)
Planned for a gym session afterwards but am sort of in exam cram mode.
Here is the map. Route is a little weird.
http://orienteering.ca/doma/show_map.php?user=robb...
Running 35:00 [1]
shoes: Inov 8 X Talon (July 11)
Thursday Mar 8, 2012 #
Running 30:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running 20:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:05:00 [2]
shoes: VJ Bold (Oct 2011)
I might have left out the story above, except that I think it influenced the training session for me. The terrain was super subtle, and while the visibility and running was good for the most part, there were low lying spruce trees scattered in various places that really obstructed things. The marsh boundaries were really hard to see, and all of this combined at night made the map a whole lot harder than what it appears to be.
I think I lost at least a minute to most controls. It was really hard to see the control features, especially the boulders, even if you were only 10m away. Knowing that the features were hard to see, later on the course, it felt like you had gone far enough to the control and just couldn't see the control, but because it was night you actually hadn't gone far enough. You really needed a lot of confidence to spike the controls, which, after the ordeal of getting us lost on the way to the training, was definitely lacking.
Part 1: http://orienteering.ca/doma/show_map.php?user=robb...
Can't seem to get part 2, will try later.
Wednesday Mar 7, 2012 #
Note
Running 1:00:00 [1]
shoes: Mizuno Elixir (Nov 11)
Tuesday Mar 6, 2012 #
Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:00:00 [3]
shoes: VJ Bold (Oct 2011)
Pursuit starts. Runner A starts, runners B and C together 15s after, and then runner D 15s after that.
Some of the intervals were faster than others depending on the terrain. Tried to push hard in the less technical parts. Really fun!
Sorry about the bad image quality.
Monday Mar 5, 2012 #
Strength 50:00 [1]
shoes: Adizero Mana (Sept 09)
Sunday Mar 4, 2012 #
Running 40:00 [1]
shoes: Mizuno Elixir (Nov 11)
End of my rest week. Hard to skip out on some fun training but happy to have followed the plan.
Saturday Mar 3, 2012 #
Running warm up/down 30:00 [1]
shoes: VJ Bold (Oct 2011)
Orienteering 1:25:00 [4] 11.8 km (7:12 / km)
shoes: VJ Bold (Oct 2011)
Really beautiful fast terrain. Tried to play it safe with several trail routes. Everything was good until 9, where I dropped 5min. The open hills can be tricky at night. Not exactly sure what happened. Seemed to be in control and then suddenly lost it and couldn't relocate. Got quite tired towards the end and made some more sloppy mistakes.
Body felt good though and I think I did a good job of staying with the guys that caught me. Loving the night orienteering.
Friday Mar 2, 2012 #
Running 10:00 [1]
shoes: Adizero Mana (Sept 09)
Strength 40:00 [1]
shoes: Adizero Mana (Sept 09)
Thursday Mar 1, 2012 #
Running 1:10:00 [1]
shoes: Inov 8 Oroc (July 11)
Orienteering 10:00 [1]
shoes: Inov 8 Oroc (July 11)