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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the last 28 days:

activity # timemileskm+m
  Running - Trail6 7:29:47 38.54(11:40) 62.03(7:15) 1619
  Orienteering7 7:19:35 29.94(14:41) 48.18(9:07) 181683c
  Running6 3:22:51 24.52(8:16) 39.46(5:08) 146
  Cross Country Skiing1 2:16:07 12.02(11:19) 19.35(7:02) 363
  Climbing1 1:00:00
  Strength training1 10:00
  Total18 21:38:20 105.02 169.02 394483c

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Sunday Jan 15 #

Note

Tentative Orienteering plans for 2017, with priority races indicated with asterisks:

April 22 - West Point? It would be nice, but it's the least important of three consecutive weeks.
April 28 - *Team Trials, MNOC
May 7 - *Billygoat, Ward Pound Ridge
June 23 - *Idaho, US Champs
July 1 - *WOC?
August 4 - COCs, Ottawa
September 16 - Rochester, Letchwork
October 14 - Boulderdash?
November - *either DVOA or QOC (more likely because of Classic Champs)
November - Traverse?

Busy busy. Hopefully I'll get to travel with elements of my squad, including Kenny, Ethan, and frenemy Will.

Saturday Jan 14 #

10 PM

Running (Treadmill) 40:00 [1] 8.25 km (4:51 / km)
shoes: 201607 Asics GT1000

It was a bit cold outside, so during the Patriots-Texans playoff game, I stopped by the Goldring Centre (sic) for High Performance Sport on campus for a quick workout. My ID card hasn't been entered into the system yet, but the staff let me in, and I cruised for a scintillating forty minutes on a treadmill. I finished with 10 pullups for variety before calling it a night.

Earlier in the day, I participated in the OUSA Board meeting at Navigator Cup from the Law Library. There weren't any major decisions taken; most of the work pertaining to the allocation of effort for the year through Junior Development, Marketing and Publicity, and club services waits for us in the wings. I do think I should have ultimately voted against the Senior Team ESC's request for a minor rule change about the deadlines of paperwork submission simply because the justification was flimsy, but the matter is so procedural that it didn't deserve so much attention. I trust that people selected to the senior team will be dealt with fairly.

Fun fact: Tom Brady has more playoff wins than all but 8 NFL teams (out of 32). His playoff record (as part of the Patriots) is 23-9. Tremendous success.

Thursday Jan 12 #

Note

Travel day: in Toronto!

Wednesday Jan 11 #

5 PM

Running 4:47 [1] 0.69 km (6:57 / km) +21m 6:01 / km
shoes: 201606 Inov-8 Oroc 280s

Orienteering 53:38 [2] 5.37 km (10:00 / km) +172m 8:37 / km
shoes: 201606 Inov-8 Oroc 280s

I stopped in Rochester on my transit from NYC to Boston, and Linda and Rick graciously hosted me. Per their suggestion, I stopped by Mendon Ponds to run a middle distance course from the Deaf Championships. I was here in April 2008 for the Relay Championships at which I ran Orange on CSU's second team. The terrain was much more interesting than I remembered, though the coming darkness made it challenging. The muddy sides of the hills - which would be already slippery - seemed moreso due to the cold. I wonder if different layers of the mud were at different temperatures; it seemed that the surface slid readily over a subsurface layer of ice. It was a pleasant and interesting outing; I ran into (and passed) a group of mountain bikers with lamps.

Orienteering 5:01 [1] 0.32 km (15:47 / km)
shoes: 201606 Inov-8 Oroc 280s

Quick jog back to auto-san. I stopped by the main Wegman's on Monroe Ave for dinner. It was impressive.

Tuesday Jan 10 #

Note
(rest day)

Travel day.
Current Location: Rochester

Monday Jan 9 #

Note

Current location: Manhattan
Possible training camp dates that I'm organizing:
Harriman - April 7-9 or 14-16
Moreau - Memorial Day weekend?

If I were the Supreme Overlord of the Universe (IIWSOU), I would like to see at least one training camp per year in: Boston area (New Hampshire probs), Connecticut, NYC, QOCland, Georgia or NC, Seattle, BAOCland, Colorado, Chicago, Minnesota, OCIN.

Support Ed! He does lots of great stuff, basically gives his skill away to help the US community, and has a huge positive impact on our events and clubs! And apparently the national federation is too busy doing other things or something. https://www.gofundme.com/IOFHLES2017

Sunday Jan 8 #

10 AM

Orienteering 1:20:08 [1] 7.29 km (11:00 / km) +427m 8:30 / km
12c shoes: 201606 Inov-8 Oroc 280s

Another diabolical middle on Surebridge (Hogencamp). About 10 cm of snow had fallen on the map, and it was brutally cold: -9 C with some wind. I doggedly plodded on, but in addition to increasing the physical challenge, the snow made passage treacherous and navigation difficult. Many features were harder to interpret covered by a blanket of snow. Still, it was a glorious outing; the view on the long leg at split 10 was spectacular. I skipped a small four control loop in the NE end of the map, mostly because I was worried Greg might have bailed earlier to make it back on time for his flight. I was joined by GSwede, PeterZ, AlbinaZ, and Steve Richardson.

Saturday Jan 7 #

10 AM

Orienteering 57:00 [3] 6.0 km (9:30 / km) +158m 8:24 / km
18c shoes: 201606 Inov-8 Oroc 280s

We need to have a fundraiser to bring GSwede back to the US, because it turns out his Spanish friends hate him. A diabolical Spaniard designed this middle distance on Polebrook, and it was a mix of glorious running in open woods and mortal combat with mountain laurel. It turns out getting hit by frozen mountain laurel branches, especially in sensitive bits, is not fun.

The mountain laurel battles were so heated that they stopped my watch a few times; I think the total time was actually 5700 with about 6 km distance. I had some fun back-and-forths with Peter Z, and I saw Albina, KPop, and GSwede and KSwede occasionally. GSwede powered past me during the green battle to control 6 (split 8) to my chagrin. About 1-2 cm of snow fell during our run, and the temperature was around -4 C.

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: 201606 Inov-8 Oroc 280s

Warmup and cooldown.
3 PM

Running 37:22 [1] 6.58 km (5:41 / km) +28m 5:34 / km
shoes: 201606 Inov-8 Oroc 280s

The snow was coming down readily, so we abandoned our plans for an O-tervals session in the afternoon and retired to KPop's. Our biggest concern was driving - Autosan is untested on unplowed snowy Harriman roads. I went for an easy peasy run with GSwede in the snow before bopping into Manhattan to see Katie.

Friday Jan 6 #

1 PM

Running - Trail 15:01 [1] 2.34 km (6:25 / km) +70m 5:35 / km
shoes: 201606 Inov-8 Oroc 280s

Auto-san's battery had died overnight (frustrating), but fortunately, Alec Breton was clutch and gave me a jump. I drove it around a bit, stopped it by a Toyota Dealer, and restarted it without incident. I also bought some jumper cables, but everything seemed ok. Perhaps I left something on last night?

Due to the dead battery, I missed my rendezvous with the Ahlswede crew, so I started on my own a bit later in the day. Naturally, I had a handful of maps of exercises of Harriman in my car (also Pawtuckaway), so I decided to race the Red Middle from the 2010 Team Trials and then saunter around the first half of the Blue Long from the 2010 Team Trials.

Trail run to the start. Pleasant.

Orienteering 31:42 [4] 3.83 km (8:16 / km) +104m 7:17 / km
19c shoes: 201606 Inov-8 Oroc 280s

2010 Team Trials Red Middle, no flags. A dusting of 1 cm of snow was everywhere. I missed 6 badly by making a parallel error on an unmapped marsh, and I missed 15 by confusing a bare rock and clearing. I'll post a QR after the weekend. My intention was to run fast, with three goals: (1) be aggressive, (2) read ahead, and (3) simplify. The aggression was key, as especially when I'm tired, I tend to stop short of the control when I get confused rather than running all the way to the center of the circle. While on occasion, stopping short corrects errors, more often, I hesitate unnecessarily when I'm actually on the correct path.

A fun outing.

Running - Trail 11:27 [1] 1.67 km (6:51 / km) +18m 6:30 / km
shoes: 201606 Inov-8 Oroc 280s

Run back to auto-san.
3 PM

Orienteering 1:21:31 intensity: (51:31 @1) + (30:00 @2) 8.34 km (9:47 / km) +367m 8:01 / km
14c shoes: 201606 Inov-8 Oroc 280s

Thursday Jan 5 #

3 PM

Orienteering 1:13:16 [3] 10.54 km (6:57 / km) +299m 6:05 / km
12c shoes: 201606 Inov-8 Oroc 280s

Trail run from Kanawaukee Circle parking lot to a middle distance exercise I designed in 2012, the exercise itself, then run back. Comfortable.

Tuesday Jan 3 #

10 PM

Running 30:18 [1] 6.33 km (4:47 / km) +3m 4:46 / km
shoes: 201606 Inov-8 Oroc 280s

To Anna's and back. Obviously, I patronized Anna's before departing.

Monday Jan 2 #

Note

Today, I enabled developer access on my Google Nexus 5 (running Android 6); I am excited to explore its potential.
4 PM

Orienteering 57:19 [2] 6.5 km (8:49 / km) +289m 7:13 / km
8c shoes: 201606 Inov-8 Oroc 280s

A quick visit to Ward Pond Ridge to rerun some controls 5-13 from Day 2 of the Classic Champs. My goal was to simplify, but I didn't do that very well - making some mistakes on control 6 and deviating from my plan. I slowed down as the sky darkened and wrapped after finishing a little mini-circuit. The woods were great fun to run.

Running - Trail 37:01 [1] 5.85 km (6:20 / km) +135m 5:40 / km
shoes: 201606 Inov-8 Oroc 280s

To finish the evening, I ran a short trail bit at an easy intensity. There is a niggle in my right achilles.

Sunday Jan 1 #

Note
(rest day)

Rest day. My resting heart rate has been very high, so I'm hoping a good night's sleep will cure those ills.

A question comes to mind from something Peter Gagarin recently said to me: how can the senior team - given its current personnel - get better? (How do you get to Carnegie Hall?) While obviously it would help if everyone quits their jobs, becomes independently wealthy, and can sustainably train 600 hours/year, I'm looking for sustainable programs we - as the senior team, ESC, and supporters - can organize collectively to help the team get faster.

A few ideas:
  1. Organized team training camps. I find there are few more efficient opportunities to improve than training camps. We've gotten good at somewhat impromptu training camps (for instance, I've spent the past six Thanksgivings at Harriman), but they can be better organized and planned in advance so more people can attend. We could also put together a systematic calendar. Ideally team members wouldn't organize all the camps, but even that could work. The geography is always going to be challenging, but a few regional training camps are not impractical. The same organization could also host JNT and JDT trainings and foster camaraderie between the juniors and seniors.
  2. Coaching - requires money or substantial enthusiasm. For someone like me, more training might be a reasonable prerequisite (a paltry 250 hours in 2016), but I think getting organized, cogent training for the entire team is a reasonable goal. Preferably from one person.
  3. Periodic (e.g. monthly) challenges or group training targets. The idea here is to motivate and organize everyone to train. For example, a good group target for January could be 20 hours of running and 10 hours of orienteering. Group targets motivate progress and establish accountability and camaraderie.


Ideas?

Saturday Dec 31, 2016 #

1 PM

Running - Trail 1:16:49 [1] 10.02 km (7:40 / km) +346m 6:32 / km
shoes: 201607 Asics GT1000

And no trip to New York is complete without a visit to Harriman. I had planned on running the 2010 Red Team Trials Long course on Jackie Jones, but I still felt tired. I took a 90 minute nap in my car and listened to Wait, Wait before resolving to go out on an easy trail run. This turned out to be perfect - a little 10k loop was therapeutic, relaxing, and cathartic.

Friday Dec 30, 2016 #

11 AM

Running 1:22:24 [1] 16.11 km (5:07 / km) +94m 4:58 / km
shoes: 201505 Inov-8 Flite 230

Central park run! I left from Katie's apartment and alternated between the paved route through the park and occasional offshoots on minor trails. Two thirds through the loop, I decided to run a circuit of the Reservoir at tempo pace. In general, I felt tired and a bit worn out, but it was still a good day.

Wednesday Dec 28, 2016 #

5 PM

Running - Trail 1:17:06 [1] 9.44 km (8:10 / km) +349m 6:54 / km
shoes: 201607 Asics GT1000

No trip to New Hampshire is complete without a visit to Pawtuckaway! I decided to make a quick trail run to the top of the south mountain hill of the volcanic rim. I should have worn my Orocs, as with recent freezing rain, the trails were slick with ice and treacherous. It was only a problem on the descent from south mountain, where I had a few good wipeouts. On one, I slipped, fell on my butt, and slid for a good fifteen meters to add insult to injury. It was nevertheless a very satisfying outing.
8 PM

Climbing 1:00:00 [3]

Climbing at Brooklyn Boulders with Joe. I finally sent the blue 5.10a autobelay that I've been grinding; at the crux, I tried a different foot placement, and it was much more secure. I climbed about a dozen pitches in the 5.8 - 5.10a range. It was excellent.

Tuesday Dec 27, 2016 #

Strength training 10:00 [1]
(rest day)

A somewhat unnecessary rest day. I ended up in a long phone call during ostensible training time and decided to call it a night. My tailbone was a bit sore from some falls on Saturday, but I managed to get in some core.

Monday Dec 26, 2016 #

10 PM

Running - Trail 2:31:57 [1] 20.42 km (7:26 / km) +377m 6:49 / km
shoes: 201607 Asics GT1000

Late night trail run in Bear Brook State Park. This week, I have been on retreat in New Hampshire with designs to relax, regroup, and get myself in order for 2017 and my impending move to Toronto. I wasn't planning on getting out for a run this late, but the Airbnb at which I am staying doesn't have windows, so I slept pretty late. There was 8-10 cm of snow on the ground with some slush everywhere. I ran with my phone - as my mp3 player is missing in action - which had both a trail map and a backup light to my headlamp. The temperature was about 0 C but still; it was a splendid solitude.

Sunday Dec 25, 2016 #

1 PM

Cross Country Skiing (Skate, obvi) 2:16:07 [1] 19.35 km (7:02 / km) +363m 6:26 / km

Saturday Dec 24, 2016 #

9 AM

Running - Trail 1:20:26 [1] 12.3 km (6:32 / km) +324m 5:47 / km
shoes: 201607 Asics GT1000

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