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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the last 28 days:

activity # timemileskm+m
  Running7 5:15:55 37.57(8:25) 60.46(5:13) 328
  Orienteering1 1:03:10 4.77(13:15) 7.68(8:14) 124
  Strength training2 45:00
  Running - Trail2 41:11 4.0(10:18) 6.43(6:24) 92
  Total10 7:45:16 46.34 74.57 544


Wednesday Feb 22 #

9 PM

Running 44:39 [1] 8.0 km (5:35 / km)
shoes: 201607 Asics GT1000

Quick trip to the gym for indoor track. It's getting warm enough (le sigh) that this may not be necessary soon. I ran 2 km easy, then 8x400m with 2:00 rest between them, then a 1.2 km cooldown. Apparently lane 4 of the track was the speed lane, so the intervals were probably 435m. I ran 86-90s.

Sunday Feb 19 #

11 AM

Running 57:23 [1] 10.48 km (5:28 / km) +71m 5:18 / km
shoes: 201607 Asics GT1000

Friday Feb 17 #

8 PM

Running - Trail 35:11 [1] 5.43 km (6:28 / km) +92m 5:58 / km
shoes: 201702 Asics Gel-contend

Thursday Feb 16 #


User poll: do you consider the CN Tower (a) an engineering marvel and architectural achievement, (b) an evocative symbol of Canadian society, or (c) a bleeding eyesore?

Wednesday Feb 15 #

9 PM

Running 24:21 [2] 4.6 km (5:18 / km)
shoes: 201702 Asics Gel-contend

A bit of a hodgepodge today: I went to the U Toronto Athletic Centre [sic, at least according to Cristina] after work today for a quick workout. I think I prefer the smaller but equally British Goldring Centre for High Performance Sport, but the main Centre has an indoor track. I warmed up for ten minutes on this strange motorless curved treadmill while the track was unavailable, then switched to the track for 6x200m repeats. I ran 35-37s, though I was suffering a bit with an initial 1 minute recovery. I felt ok.

Strength training 15:00 [3]

I wrapped up with 3x10 squats with 62 kg then a quick core circuit of tuckups, obliques, kayakers, and plank. My quads were rebelling at the squats after repeats.

Sunday Feb 12 #

Event: UKR O-Cup
10 AM

Orienteering 1:03:10 [3] 7.68 km (8:14 / km) +124m 7:37 / km
shoes: 201606 Inov-8 Oroc 280s

Orienteering in 20 cm of snow at Vivian North Tract (apparently). I felt the ice in my veins, but mostly because it was cold. Klepperton and I planned to travel to this race last week, but I failed to glance outside until 20 minutes before my departure - and so didn't account for the steadily falling snow. After picking up Mark, our expected 50 minute transit took about twice as long as the plows negotiated the highways. We arrived just after the mass start, and I set out with about a fifteen minute penalty. It looks like I was Klepperton'd by about a minute, which is motivating. The O-cup is designed to be a handicapped mass start, so that in a perfect world, everyone would finish at the same time. There were six dog-bone control pairs for the first part that could be taken in any order followed by a standard course of six controls; I was required to take all the controls. It was a fun outing. I ran into Ralph and met a handful of new faces. All-terrain Prius negotiated the snow reasonably well.

Running - Trail 6:00 [1] 1.0 km (6:00 / km)
shoes: 201606 Inov-8 Oroc 280s

Cool down jog with Klepperton.
2 PM

Strength training 30:00 [3]

Shoveling snow.

Saturday Feb 11 #

8 PM

Running 47:41 [1] 9.11 km (5:14 / km) +12m 5:12 / km
shoes: 201702 Asics Gel-contend

Tuesday Feb 7 #


Catch me at the parade How Bout Dat

A photo posted by Tom Brady (@tombrady) on

Sunday Feb 5 #

5 PM

Running 46:11 [1] 9.46 km (4:53 / km) +35m 4:48 / km
shoes: 201702 Asics Gel-contend

Quick jaunt in Central Park after a lazy day with Katie before the Superbowl LI extravaganza. I ran a 10 minute tempo lap of the JKO reservoir at a (sluggish) 4:13/km pace sandwiched with easy pace cruises. The reservoir is perfectly sized for intervals with a 2.5 km perimeter.

Saturday Feb 4 #


Katie and I took the new 2nd Ave subway to the Gracie Mansion Conservancy - a cute little park on the East River near the north end of Roosevelt Island. We explored the upper east side before walking back home across Central Park. I had a delicious Manhattan bagel from Pick-a-Bagel on 77th and 2nd. We saw several yapper-type dogs whose ancestors would doubtlessly be confused and disappointed at what we have wrought with their descendants.

Friday Feb 3 #

5 PM

Running 1:04:25 [1] 12.73 km (5:04 / km) +124m 4:49 / km
shoes: 201702 Asics Gel-contend

Easy run in Central Park before karaoke night with Katie and her peeps. GPS was wonky on this trip; the start and finish were at the same point, and I entered Central Park at Columbus Circle. The track finally maps to my route at about the 27 minute mark.

Thursday Feb 2 #

7 AM

Running 31:15 [1] 6.08 km (5:08 / km) +86m 4:48 / km
shoes: 201607 Asics GT1000

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