Training Log Archive: R AndersonIn the 7 days ending Sep 19, 2010:
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Sunday Sep 19, 2010 #
Running warm up/down 30:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Orienteering 51:48 [4] 5.5 km (9:25 / km) +110m 8:34 / km
shoes: VJ Ints (Aug 10)
Solid race. A few bobbles, biggest was at 3 where I ran right past the rockpile. Rolled my ankle running downhill to 8, and had to walk into the control. Took it easy to 9 and 10, but the ankle loosened up on the trail run to 11. Need to remember to tape it, especially in such rugged terrain.
The woods were pretty nice, and took the straight route over the trail route on 4 and 7. Felt like my speed through the woods was pretty good.
Liked the course. Enjoyed control 6, a new corner of the map to me. Excited about the prospect of the map being 'refurbished' with lidar.
The woods were pretty nice, and took the straight route over the trail route on 4 and 7. Felt like my speed through the woods was pretty good.
Liked the course. Enjoyed control 6, a new corner of the map to me. Excited about the prospect of the map being 'refurbished' with lidar.
Running 25:00 [1]
shoes: VJ Ints (Aug 10)
control pickup
Note
Lately, it has come to my attention that I may not be recovering optimally. While this vegetarian thing may be a step in the right direction as far as nutrition goes, I think there's more that I could be doing.
http://www.xcottawa.ca/articles.php?id=817
From now on, I am taking the elevator wherever possible. :P
http://www.xcottawa.ca/articles.php?id=817
From now on, I am taking the elevator wherever possible. :P
Saturday Sep 18, 2010 #
7 AM
Roller skiing 2:00:00 [2]
Nice foggy morning in the park.
Went to a biathlon open house afterwards. $5 to shoot as much as you wanted. Got some technique sorted on the air rifles first, which was similar to in Sweden. Fun to run a loop and come back and test yourself with your heart rate up.
Moved to the real deal .22 rifles later. A whole new level, found it quite difficult. The best I got was 3/5 prone. The good, light rifles made a big difference.
Went to a biathlon open house afterwards. $5 to shoot as much as you wanted. Got some technique sorted on the air rifles first, which was similar to in Sweden. Fun to run a loop and come back and test yourself with your heart rate up.
Moved to the real deal .22 rifles later. A whole new level, found it quite difficult. The best I got was 3/5 prone. The good, light rifles made a big difference.
Friday Sep 17, 2010 #
10 AM
Running 35:00 [1]
shoes: Mizuno Alchemy 9 (July 10)
Feeling better today, body needed the rest. Really nice day out, first in a while, perfect for running.
5 PM
Running warm up/down 47:00 [1]
shoes: Asics GT 2140 (May 10)
Running 27:00 [4]
shoes: Asics GT 2140 (May 10)
5x 1k, 2min rest.
Legs heavy and no zip, had to work hard to hit goal time.
325
320
321
325
323
Legs heavy and no zip, had to work hard to hit goal time.
325
320
321
325
323
Thursday Sep 16, 2010 #
Note
Unplanned rest day, felt like crap all day.
Wednesday Sep 15, 2010 #
7 AM
Running (Ski Training) 1:00:00 [2]
shoes: Inov 8 X Talon (Aug 10)
Running 15:34 [4]
shoes: Inov 8 X Talon (Aug 10)
Not a good evaluation.
Two excuses today:
- Got some significant GI problems by the third lap and had to slow down after that (see splits).
- Arms super sore from yesterday, and had no strength to use my poles.
Time is not horrible, but I definetly wanted to get under 15min. Started out too fast, as usual.
Laps:
221
228
234
243
247
240
Two excuses today:
- Got some significant GI problems by the third lap and had to slow down after that (see splits).
- Arms super sore from yesterday, and had no strength to use my poles.
Time is not horrible, but I definetly wanted to get under 15min. Started out too fast, as usual.
Laps:
221
228
234
243
247
240
5 PM
Running 55:00 [1]
shoes: Asics GT 2140 (May 10)
No dogs this evening, but while cruising along the new bike path by the airport parkway something jumped out of the bushes right in front of me. At first I thought it was a deer cause I saw a long white tail, but it was a coyote, CRAZY. First thing that went through my head was that girl that was killed by coyotes in cape breton. It trotted up the trail ahead of me though and didnt look back, so I ran out to the road and ran along the shoulder to get around it.
Tuesday Sep 14, 2010 #
7 AM
Running 35:00 [1]
shoes: Asics GT 2140 (May 10)
Strength 20:00 [3]
shoes: Asics GT 2140 (May 10)
Strength test + core.
First CCC strength test in like 6 years, haha. I think I did ok considering the very little strength I have done since March.
Happy with the pull ups, but shocked by the push ups and sit ups. Could definitly hit over 50 respectively last year when I was doing them regularly.
EDIT: Looking at the results I was the worst guy on the team haha. Even the new first years beat me :O. Will see what I can do in the striding evaluation tomorrow (PB 14:47)
Pull ups: 17 (x3)
Sit ups: 41
Push ups: 30
Box Jumps: 47
Dips: 29
Total: 198
First CCC strength test in like 6 years, haha. I think I did ok considering the very little strength I have done since March.
Happy with the pull ups, but shocked by the push ups and sit ups. Could definitly hit over 50 respectively last year when I was doing them regularly.
EDIT: Looking at the results I was the worst guy on the team haha. Even the new first years beat me :O. Will see what I can do in the striding evaluation tomorrow (PB 14:47)
Pull ups: 17 (x3)
Sit ups: 41
Push ups: 30
Box Jumps: 47
Dips: 29
Total: 198
9 AM
Cycling 50:00 [1]
shoes: Shimano R086
Monday Sep 13, 2010 #
Running 40:00 [1]
shoes: Asics GT 2140 (May 10)