Training Log Archive: J AndersonIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
Road Biking 30:00 [1] 10.0 km (3:00 / km)
shoes: Shimano R098 SPD Road
Cycling does not bother my foot or ankle.
Road Biking 30:00 [1] 10.0 km (3:00 / km)
shoes: Shimano R098 SPD Road
Dragonboating 1:00:00 [3]
shoes: Barefoot :)
Wednesday May 30, 2012 #
Running 30:00 [3]
(injured) shoes: Inov-8 F-Lite 195
Tuesday May 29, 2012 #
Note
Very happy with the turnout we had this spring and that the juniors are bringing their parents out to local events.
Monday May 28, 2012 #
Road Biking 21:00 [3] 10.0 km (2:06 / km)
shoes: Shimano R098 SPD Road
Biked home much faster than usual.
Road Biking 30:00 [2] 10.0 km (3:00 / km)
(injured) shoes: Shimano R098 SPD Road
Sunday May 27, 2012 #
Orienteering race 1:07:00 [3] 4.5 km (14:53 / km)
(injured) shoes: Inov-8 X-Talon 212
Short Advanced. Walked it.
Saturday May 26, 2012 #
Running 57:01 [4] 10.0 km (5:42 / km)
(injured) shoes: Inov-8 F-Lite 195
Thursday May 24, 2012 #
Road Biking 30:00 [1]
shoes: Shimano R098 SPD Road
Road Biking 25:00 [1] 10.0 km (2:30 / km)
shoes: Shimano R098 SPD Road
Running 10:00 [2] 1.9 km (5:16 / km)
shoes: Asics GT 2160 (Jan 11)
Dragonboating 1:00:00 [3]
Then 5 500m segments:
1. 250m 70%, 250m 90%
2. 250m 70%, 250m 90%
3. 100m 90%, 100m 60%, 100m 90% etc.
4. 200m 90%, 100m 60%. 200m 90%
5. Race pace for 500m
Cool down.
Tuesday May 22, 2012 #
Dragonboating 1:00:00 [3]
4 x 5minute segments with some rest in between
Cool down
Monday May 21, 2012 #
Orienteering race 35:28 [5] 2.1 km (16:53 / km)
shoes: Inov-8 F-Lite 195
Orienteering 31:13 [5] 2.5 km (12:29 / km)
shoes: Inov-8 F-Lite 195
Sunday May 20, 2012 #
Orienteering race (Ottawa O Fest) 2:32:00 [5] 7.1 km (21:25 / km)
shoes: Inov-8 F-Lite 195
The original plan was to take it slow to #1 and be accurate throughout without losing contact. Headed up from the clearing too early and picked the wrong cliff. Ooof!
Continued on without much trouble (except for a parallel error on #4 that cost me 2+ minutes I figure), walking about 80% of the time. Felt ok getting into the spectator control so continued on at the same pace. Ideally I would have sped up in the second half but the footing was so bad and the +30 degrees was sucking the energy right out of me. Ran with water today- never done that before. Drank about 0.5-1L over the length of the course, refilling at each water stop. Also had 1 gel.
By the time I was 3/4 of the way through I came to terms with my slow-er-than-normal pace, knowing I wouldn't be able to go any faster at that point. Picked it up only slightly on the trails and on the gradual downhills in the white. Spent about 1 minute standing in a swamp, cooling off my feet near #12.
I was pretty panicked through the last 3 or 4 controls, worried that I would blow things right at the end. #14 gave me trouble. By #15 I was ecstatic, knowing that I would be able to finish within the 3 hour time limit. :)
Ran up the finish giving it everything I had left (which was not much!).
Good race despite how awful the heat made me feel. I figure I ran about 75% of it. Still picking forest stuff out of my hair.
(results to come)
http://www.ottawaofest.ca/2012%20results/Long.cour...
Saturday May 19, 2012 #
Orienteering race (Ottawa O Fest) 1:22:51 [4] 4.7 km (17:38 / km)
shoes: Inov-8 X-Talon 212
Didn't want to get confused with the trails so took it pretty easy. Managed ok except for #8 (way too far south and I still don't know how!). The long leg between 11 and 12 I took it really easy on the trails rather than the woods. I think there was an even chance of getting lost between the wooded route and the trails.
http://ottawaofest.ca/2012%20results/2012MiddleRes...
http://www.ottawaofest.ca/2012%20results/Middle.co...
Orienteering race 25:09 [5] 2.5 km (10:04 / km)
shoes: Inov-8 F-Lite 195
I felt like I kept a consistent pace the entire race, up until about #15. Didn't start off too fast. The weather was hot and I knew I'd run into trouble with endurance after this morning's middle event.
#5 missed it being too low, #9 missed it being too low so #15 decided to stay high as I didn't understand the control description. Of course, this time, I was up top and needed to be below... of course.
Last 3 controls exhausted me. Tall grass+heat+jello legs. Still pulled off the fastest finish split.
http://www.ottawaofest.ca/2012%20results/2012Sprin...
http://www.ottawaofest.ca/2012%20results/Sprint.co...
Thursday May 17, 2012 #
Road Biking 23:00 [2] 10.0 km (2:18 / km)
shoes: Shimano R098 SPD Road
Colder than I expected so I biked faster.
Road Biking 27:00 [2]
shoes: Shimano R098 SPD Road
Dragonboating 1:00:00 [3]
5 x3minute segments. A few 1-minute segments. Also worked on individual rows.
Wednesday May 16, 2012 #
Note
Walking 1:00:00 [1]
Hoping tomorrow goes better in terms of work and energy.
Tuesday May 15, 2012 #
Dragonboating 1:00:00 [2]
shoes: Barefoot :)
Note
Last night we worked on relocation for the first half then a course on a new part of the map for the second half. A great challenge for them!
Monday May 14, 2012 #
Road Biking 30:00 [2] 10.0 km (3:00 / km)
shoes: Shimano R098 SPD Road
Road Biking 25:00 [2] 10.0 km (2:30 / km)
shoes: Shimano R098 SPD Road
Running 24:00 [2]
shoes: Inov-8 F-Lite 195
Sunday May 13, 2012 #
Orienteering race 1:26:26 [4] 7.5 km (11:31 / km)
shoes: Inov-8 X-Talon 212
Great race today at Lac Beauchamp. Only had slight trouble with 2 controls but managed to relocate very quickly in each case. I was super lucky with one or two controls- I was just in the right place without thinking I was. Need to stop doubting myself.
Friday May 11, 2012 #
Note
Thursday May 10, 2012 #
Dragonboating 1:00:00 [2]
We started off with 2 x 3minute segments, then a few 1 minutes.
Row by row, then first 3, next 2, last 3 rows. We were only short 5 people- not bad for the first practice.
Tried to remember all the technique we learned last year! FUN!
Wednesday May 9, 2012 #
Note
Running 1:15:00 [3]
shoes: Inov-8 F-Lite 195
Warm up run to south end of Mud Lake. O-course in teams: 40mins
Run 500m x 3 loops with 30s rest in between:
2:33
2:30
2:32
Cool down run back to car.
First run in the rain this season. Next time I'll remember to bring a change of clothes for the drive home. Brrrr!
Tuesday May 8, 2012 #
Note
Monday May 7, 2012 #
Road Biking 35:00 [1] 10.0 km (3:30 / km)
shoes: Shimano R098 SPD Road
Road Biking 25:00 [1] 10.0 km (2:30 / km)
shoes: Shimano R098 SPD Road
Sunday May 6, 2012 #
Orienteering race 1:32:00 [3] 6.5 km (14:09 / km)
shoes: Inov-8 X-Talon 212
OK race today. Could have been a lot faster. Only had trouble with 2 controls. Both times relocated out to a trail right away to save time as usually I just stand around and worry.
Saturday May 5, 2012 #
Running 45:53 [3] 6.5 km (7:04 / km)
shoes: Inov-8 F-Lite 195
14:27 first lap of 2.6km
15:02 second lap of 2.6km
Fastest of 10 strides (80m): 15.7 (3/10th stride)
Slowest of 10 strides (80m): 17.6 (10/10th stride)
http://www.runningmap.com/?id=387899
Strength 25:00 [1]
shoes: Barefoot :)
Thursday May 3, 2012 #
Running 18:00 [2] 3.2 km (5:37 / km)
shoes: Inov-8 F-Lite 195
Strength 20:00 [1]
shoes: Barefoot :)
Wednesday May 2, 2012 #
Running 35:00 [2]
shoes: Inov-8 F-Lite 195
Tuesday May 1, 2012 #
Note
Tonight was map features (again), line-o/micro course, cyclopse tag and capture the flag.