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Training Log Archive: R Anderson

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Running7 5:32:00 33.55(9:54) 54.0(6:09)
  Orienteering3 2:45:00 13.36(12:21) 21.5(7:40)
  Water Running1 50:00
  Cycling1 15:00
  Strength1 15:00
  Total11 9:37:00 46.91 75.5

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

10 AM

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: Inov 8 oroc (july 10)

Orienteering 45:00 [4] 6.5 km (6:55 / km)
shoes: Inov 8 oroc (july 10)

Big mistake to #6, and lost considerable time on lots of others (5,7,8 14). Really fun race though, nice woods and fast pace. Compass trouble may have been due to constant swerving around the wet areas.

Map


Long Advanced - Splits

Saturday Apr 16, 2011 #

Orienteering 1:00:00 [2] 7.0 km (8:34 / km)
shoes: VJ Ints (Aug 10)

At cité with EK.
C • Soaked? 2
7 PM

Cycling 15:00 [1]

Strength 15:00 [3]

Friday Apr 15, 2011 #

Note

Thought that I would share with everyone that I've been accepted to Chalmers University in Goteborg for a Master's program, and am planning on starting there in September.

So I'm looking forward to that... :)

C • Congrats 14
9 AM

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics GT2150 (Feb 11)

3 PM

Running warm up/down 45:00 [1] 8.0 km (5:38 / km)
shoes: Asics GT2150 (Feb 11)

Running intervals 25:00 [4] 4.0 km (6:15 / km)
shoes: Asics GT2150 (Feb 11)

4x1km in the arboretum.

On Wednesday I noticed that even though I felt like I was going pretty hard my heartrate wasn't really going much higher than 160-165. So today, instead of focusing on just trying to run faster, I was focusing on trying to raise my heartrate. Not sure if that makes sense to anyone else, but I guess I just mean instead of concentrating on turnover or anything else I was focusing more on just putting more effort in.

It seemed to work, my heartrate definitely got higher today, but that could also be because I was doing a shorter and a bit more intense workout.

Happy with times, goal was to go under 3:20. I think I can be even faster in a few weeks if things go well, and of course with light shoes/no orthotics. Thought I could go under 3:10 on the last one, but ran into some considerable GI trouble halfway through.

3:18 max hr: 173
3:17 176
3:14 176
3:16 180
C • Good Workout 2

Thursday Apr 14, 2011 #

10 AM

Running 42:00 [1] 8.0 km (5:15 / km)
shoes: Asics GT2150 (Feb 11)

Wednesday Apr 13, 2011 #

12 PM

Water Running 50:00 [1]

Didn't wear a belt this time. Not too much harder in terms of heartrate, but got exhausted after a while from trying to stay afloat. The "heavyset" lady sharing the lane was way faster than me. :)
6 PM

Running 1:30:00 [3] 12.0 km (7:30 / km)
shoes: Asics GT2150 (Feb 11)

Fun training tonight, a bit tired.

Errol beat me at tic tac toe, I can't believe it...

Tuesday Apr 12, 2011 #

9 AM

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT2150 (Feb 11)

6 PM

Orienteering 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics GT2150 (Feb 11)

Fantastic training set by Stefan. Five nice loops through one of the best parts of the Kanata map. Woods were really nice.

Did the first 4 loops at an easy pace, and then the 5th hard since Eric was chasing me.

A few bobbles but generally fairly smooth. The enlarged scale made things easier though.

Wish I'd remembered to wear my garmin.

Monday Apr 11, 2011 #

12 PM

Running 55:00 [2] 9.0 km (6:07 / km)
shoes: Asics GT2150 (Feb 11)

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