Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: R Anderson

In the 31 days ending Aug 31, 2012:

activity

time

miles

Running

23:46:30

9.94

16.0

Orienteering

8:08:10

Roller skiing

4:20:00

Water Running

2:20:00

Strength

1:40:00

Cycling

1:05:00

Total

41:19:40

9.94

16.0

2:02

0:00

» now

Friday Aug 31, 2012 #

10 AM

Running 30:00 [1]

Morning jog with Daniel

8 PM

Orienteering 1:07:00 [5]
shoes: VJ Bold (Aug 12)

9 PM

Running warm up/down 20:00 [1]
shoes: VJ Bold (Aug 12)

Thursday Aug 30, 2012 #

6 PM

Running 1:00:00 [1]
shoes: VJ Bold (Aug 12)

Easy around the 10. Was sick to my stomach all morning, and low energy all day. Almost felt worse after the run.

Wednesday Aug 29, 2012 #

11 AM

Running 30:00 [1]

6 PM

Orienteering 50:00 [2]
shoes: VJ Bold (Aug 12)

Running 25:00 [1]
shoes: VJ Bold (Aug 12)

Tuesday Aug 28, 2012 #

12 PM

Running 10:00 [1]

Cycling 30:00 [1]

Short spin at the clubhouse. Could feel the calf a bit yesterday, so decided to cross train a little more.

6 PM

Running warm up/down 25:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 50:00 [4]
shoes: VJ Bold (Aug 12)

O-tervals with Seamus and Johan. Went really well in general. Just caught by an unmapped trail on one control, and stuck in some green on another.

Monday Aug 27, 2012 #

12 PM

Roller skiing 50:00 [1]

Around the Savedalen loop. A few short intervals just to get the hr up. Some double and single poling after that.

5 PM

Running 55:00 [1]
shoes: Saucany Mirage II

To and from Vastra Langvatten for some cliff jumping...

C • Cliff jumping... 1

C • I miss Sweden 1

Sunday Aug 26, 2012 #

Running 35:00 [1]
shoes: Saucany Mirage II

Orienteering 35:00 [4]
shoes: Saucany Mirage II

Sprint intervals around Bjorkekarr.

Saturday Aug 25, 2012 #

11 AM

Running 40:00 [1]
shoes: Saucany Mirage II

5 PM

Running 36:00 [1]
shoes: VJ Bold (Aug 12)

Orienteering 38:00 [3]
shoes: VJ Bold (Aug 12)

On Getryggen. Tough woods this time of year.

Friday Aug 24, 2012 #

Running 45:00 [1]
shoes: Saucany Mirage II

Thursday Aug 23, 2012 #

11 AM

Running 40:00 [1]
shoes: Saucany Mirage II

7 PM

Running 22:00 [1]
shoes: Saucany Mirage II

Running 30:00 [4]
shoes: Saucany Mirage II

1mins around the 8. Needed 15 + 9s this time

Wednesday Aug 22, 2012 #

11 AM

Running 20:00 [1]
shoes: Saucany Mirage II

Morning jog

6 PM

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

Easy around Skatas

Tuesday Aug 21, 2012 #

11 AM

Roller skiing warm up/down 30:00 [1]

Roller skiing 30:00 [4]

1.5min intervals in Savedalen

6 PM

Running 45:00 [1]
shoes: Saucany Mirage II

Around the 8ball. Felt pretty good! No problems with the calf!

Monday Aug 20, 2012 #

11 AM

Roller skiing 1:00:00 [1]

A lot of single and double poling around the Savedalen sprint loop.

5 PM

Strength 20:00 [1]

6 PM

Running 20:00 [1]
shoes: Saucany Mirage II

Ran down to the lake for a swim and to test things out. Could feel the calf a bit on the way back, but otherwise good.

C • good to see that you healed... 2

Sunday Aug 19, 2012 #

Orienteering 20:00 [3]
shoes: Inov 8 Oroc (July 11)

Did a bit of running while setting out and taking down flags for the O meeting today. Could feel the calf after a while, and at the end of the long day.

Saturday Aug 18, 2012 #

3 PM

Water Running 1:10:00 [2]

1min 2 3 4 5 5 4 3 2 1

Friday Aug 17, 2012 #

Roller skiing 1:00:00 [2]

30min intervals, 10min poling

Thursday Aug 16, 2012 #

Cycling 35:00 [1]
shoes: Mizuno Elixir (Nov 11)

5 PM

Water Running 1:10:00 [2]

14x2min

Wednesday Aug 15, 2012 #

10 AM

Roller skiing 30:00 [1]

12 PM

Strength 20:00 [1]

6 PM

Orienteering 1:12:00 [2]
shoes: VJ Bold (Oct 2011)

Long KM

This may not have been the best idea...

Plan was to test out the leg running in the forest and cut the course short if need be. Started out by losing 1.5min heading into #1. After that things went ok but slow. It was really physical with the tall grass, and I wasn't able to run very fast.

By halfway my calf was hurting quite a bit, and I felt like cutting home, but it wasn't much longer to finish the course, so I hobbled around the rest of it.

I realized now that it can't just be super tight and that it is probably a mild calf strain. Will have to take it easy for a week.

Tuesday Aug 14, 2012 #

Running 45:00 [1]
shoes: Saucany Mirage II

Jog around the 8ball while the others ran intervals. Calf really tight after 20min.

Sunday Aug 12, 2012 #

11 AM

Running warm up/down 45:00 [1]
shoes: Saucany Mirage II

Orienteering 18:00 [4]
shoes: Inov 8 X Talon (June 12)

Pre ran the H21 course for the O meeting this weekend. Really nice course around my old neighborhood in Johanneberg.

Felt really strong during the run. A few questionable route choices and hesitations figuring out where the flag would be hung, so could maybe be a minute faster.

Unfortunately during the cooldown my right calf felt like it seized up and it started to really hurt. Had to take the tram partway home and it is still really bothering me now 3 days later. :(

Saturday Aug 11, 2012 #

11 AM

Running warm up/down 35:00 [1]
shoes: Saucany Mirage II

Running 37:30 [4] 10.0 km (3:45 / km)
ahr:173 max:178 shoes: Saucany Mirage II

Joined Strand for part of his epic session today, a tempo loop of the 10. His aim was 36min, so my plan was just to stay with him for as long as I could without killing myself.

The first few climbs went well. Started to fade after the big climb up to 4k, and lost Strand on the way down to the 5th. A bit of a struggle to keep pushing after that. Tried to stay motivated by picking off the weekend warriors. Legs were really sore/dead by the end, and the last few climbs were really hard.

In retrospect 36min on that loop would be a good race goal, and a bit ambitious for today. I realize now how hard that loop actually is, way tougher than the 8.

Great session anyways on a beautiful morning.

C • a few more like that under ... 2

5 PM

Running 25:00 [1]
shoes: Saucany Mirage II

Evening jog down to the lake.

Friday Aug 10, 2012 #

Strength 20:00 [1]

6 PM

Running 40:00 [3]
shoes: Saucany Mirage II

Thursday Aug 9, 2012 #

12 PM

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: Saucany Mirage II

6 PM

Running warm up/down 45:00 [1]
shoes: Saucany Mirage II

Running 35:00 [4]
shoes: Saucany Mirage II

Ran over to the Vallhamra track for the frist time.

Plan was 2x1000, 4x400, 4x200 but only managed three 200s because my right calf was getting quite tight.

Despite my legs feeling sore and tired, the times seemed relatively easy to hit. Realised after the 400s though that the track is a bit short, and that only lane 3 is 400m. Oh well here are the times anyways.

3:03
3:03
68
69
68
68
33
33
33

C • Whoops 2

Wednesday Aug 8, 2012 #

6 PM

Running 1:00:00 [1]
shoes: Saucany Mirage II

To the clubhouse and around the 10.

Tuesday Aug 7, 2012 #

11 AM

Running 30:00 [1]
shoes: Saucany Mirage II

Another nice run in the rain.

6 PM

Running 40:00 [1]
shoes: Inov 8 X Talon (June 12)

Running hills 46:00 [4]
shoes: Inov 8 X Talon (June 12)

Always look forward to hill sessions. This one was on a new hill to me, Boksskogsbacken (the beach forest hill).

The first half of it up to a stone wall is through a wide open beach forest, which is not all that common to see around here. Then the last half was up a muddy and rocky stream bed/trail. Did 8 long ones up the whole hill followed by 8 short ones to the stone wall.

Felt good tonight, but a bit sore in the legs. Took it a bit easy to start on the long ones. The last part was a bit sketchy, but I guess it made it a better training being on uneven and slippery ground. The last 8 short ones were fun but tough, trying to stay with Strand. Really tired in the legs by the end.

Monday Aug 6, 2012 #

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

I really enjoy orienteering in the rain. Timed this easy session perfectly as a new downfall rolled in.

Stopped for a little break to eat blueberries. May have to go back to that spot and pick some for pancakes.

Strength 20:00 [1]

Sunday Aug 5, 2012 #

Running 1:15:00 [1]
shoes: Saucany Mirage II

Longish club run

7 PM

Running 20:00 [1]
shoes: Saucany Mirage II

Short jog over to the lake for a swim before dinner.

Saturday Aug 4, 2012 #

11 AM

Running 30:00 [1]
shoes: Saucany Mirage II

6 PM

Running warm up/down 30:00 [1]
shoes: Saucany Mirage II

Running 30:00 [4]
shoes: Saucany Mirage II

1mins around the 8, with 1min rest. Goal is to get around in 15 reps, but needed 15:40.

Legs a little sore tonight. Was tough to keep the pace up, felt like my mind wandered on some and I wasn't pushing hard enough.

Friday Aug 3, 2012 #

Strength 20:00 [1]

10 AM

Running 40:00 [1]
shoes: Saucany Mirage II

Thursday Aug 2, 2012 #

9 AM

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

6 PM

Running 25:00 [1]
shoes: Inov 8 X Talon (June 12)

Orienteering 18:10 [4]
shoes: Inov 8 X Talon (June 12)

KM Sprint rerun

Wednesday Aug 1, 2012 #

Running 45:00 [1]
shoes: Mizuno Elixir (Nov 11)

Easy run around the 8

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