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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the last 28 days:

activity # timemileskm+mload
  Biking18 9:55:33 148.69(15.0/h) 239.3(24.1/h) 59571.6
  Running7 5:09:18 36.24(8:32) 58.32(5:18) 49830.9
  Climbing1 45:0022.5
  Total25 15:49:51 184.93 297.62 1093125.0


Monday Jun 26 #

9 AM

Biking 20:00 [1] 10.41 km (31.2 kph) +35m

To work via Annette, Dundas, and College.
9 PM

Biking 25:00 [1] 11.42 km (27.4 kph) +46m

Home via Davenport - a new route that went by Castle Lomo, a location I visited with Katie a few months back.

Sunday Jun 25 #

5 PM

Biking 25:00 [1] 12.35 km (29.6 kph) +11m

Commute via Dupont, Lafferin, Shaw, and Bloor. I stopped at Chipotle.
9 PM

Biking 20:00 [1] 10.61 km (31.8 kph) +30m

Home via Bloor, Shaw, Lafferin, and Dundas.

Saturday Jun 24 #

11 AM

Running 1:00:47 [1] 11.36 km (5:21 / km) +88m 5:09 / km
shoes: 201702 Asics Gel-contend

Humber river run! My legs felt heavy and sluggish for no apparent reason, but I enjoyed the outing. The summer vegetation has filled in, and the valley is alive.
7 PM

Climbing 45:00 [3]

Climbing at Boulderz Climbing Centre (sic) on Dupont St. Since leaving Boston, I haven't done any climbing, and while I was starting to send 5.10 top rope pitches, my technique lacks finesse and relies too much on brute force. Bouldering seems an ideal environment to improve, and Boulderz has some very reasonably priced 10-packs. I plan to go about once per week; it's on my way home. The gym was almost deserted, with only two climbers. My grip strength has waned considerably since I last climbed, but I wandered around on some V0 and V1s.

Wednesday Jun 21 #

7 AM

Running 42:28 [1] 8.03 km (5:17 / km) +87m 5:01 / km
shoes: 201702 Asics Gel-contend

Tuesday Jun 20 #


The OUSA Board had a teleconference meeting yesterday, and its agenda can be found here. In the interest of transparency, for those who read my log, consider this update on our work. I joined the meeting 30 minutes late because I had assumed the meeting was on Wednesday as it had been originally scheduled; this was a failure to use google calendar.

1. A major development was a discussion on the future of the Junior National Coach and program development position, presented by Alex and Erin Schirm, including a proposal for the future. I think Erin's work has been one of the more impactful experiments OUSA has run, and the Junior Programme has benefited enormously. I am curious about ways we can integrate development more broadly - so that clubs would benefit more directly from the national teams and in turn, the national teams would have a larger pool of members.

2. OUSA is still largely broke. While we have enough money in the bank to cover our current commitments, restricted donations, and designated funds, we have about $42k in unrestricted money in the bank. OUSA has about $33k of liabilities, including $11.6k going to the ED, but counting projected income, Pat estimates we will finish the year with $40k unrestricted. Our policy passed in March is that OUSA maintain a minimum balance of 100% of restricted and designated amounts + 25% of annual expenses, so we're still short of that. I'm going to spend a bit of time looking at ways OUSA can further cut expenses and reallocate that money to programming for the 2018 budget - especially relating to growing the sport and club services.

3. The 50th anniversary campaign was run in 2016 to raise funds for a set of four club areas; it raised about $33k. When the funds were raised, there weren't details for what those projects would be beyond the categories, and I think this has been the main obstacle to progress. In March 2017, $1000 was allocated for exploratory work for the club website template, for which Boris and I have been running point. In April, $14.7k was allocated for a Marketing project led by Bob Forgrave and Greg Lennon.

At this meeting, the mapping proposal from Peter Goodwin had $10k allocated to it. This proposal had been brought before the Board in March, but it was not put forward for a monetary allocation because it lacked detail. I was still not satisfied with the amount of detail in the proposal - who will make the webinars, where and when the mapping clinics will be held, how much the clinic money will be allocated to paying instructors and travel fees, and even who will be running the clinics. This doesn't look like a proposal that has had 9+ months to gestate. I considered voting no, but I think it's unlikely further details would be forthcoming, as the previous three months were not revealing. I have no idea how much participation from clubs there will be in this project - for instance, if we make webinars, will anyone use them? That said, the sentiment, chiefly from Peter, was that donors are frustrated with lack of progress on the 50th anniversary. I'm concerned OUSA is spending money without a clear plan simply to show that we're doing something, but it seems late to develop a strategy. Hopefully the program will be productive and useful. I don't like leaving so many of the details up to improvisation by the program director, in this case Peter.

Boris and I also need to move forward on the web template project. Our plan is to have the web template ready by the end of the year, with early adopter clubs using it.

4. While reviewing the finances, the Board voted to give VP Finance Pat Meehan authority to move the books to an online solution when he deems it appropriate. Moving to online accounting is not a panacea - there are underlying problems with our system that have made it virtually opaque to basic accounting questions, but I think an online system that a handful of people can access is reasonable. At present, the Quickbooks accounting exists on one computer with our accountant, Robin. It's not clear when that will be, and as a Finance Committee member, I will provide input.

5. Greg Lennon is stepping down as VP Clubs, and Bob Forgrave of COC has graciously stepped up to take on that role.

6. We still need to improve our communication; I must give this thought. Lots of people are currently contributing - Sandy Fillebrown, Barb Bryant, Boris, and Kris Beecroft among them.

Monday Jun 19 #


Sports psychology and team cohesion is a fascinating area that I'm not that familiar with. For my own athletic pursuits (as they are), I am very much a lone wolf. While I enjoy organized group activities, I find I am more comfortable in situations when I dictate my own activities, when I am the only constraint. I suspect that is a consequence of having small and diverse groups - there aren't enough compatible or like-minded people around me of similar athletic ability, life schedule, and so on. I'm certain that's a limitation - part of athletic training is to be uncomfortable, and that if I had consistently trained with a group daily for the past decade, I would be in a much better state.

But professional athletics gives some interesting insights. I'm not much of a basketball fan, but I did happen to stumble upon the Bulls dynasty from 1995-1998 when I was in middle school. Watching Michael Jordan play was sublime; it was magnificent to behold someone supremely gifted, disciplined, and focused - a true master of his craft. I maintain that the subjective moniker of "Greatest of all time" falls entirely on Jordan in basketball, and I've seen a few documentaries about his career. His defining characteristic was a fanatical desire to win, and accompanying his talent was the discipline and coaching to master fundamental skills and fitness. While that drive by all accounts did positively affect the team, pushing them all to excel, I wonder if a more flexible persona might have yielded even better results. In basketball, I read of other players who were the pillars of their team - e.g. Magic Johnson, Larry Bird, and especially contrasting, Tim Duncan.

I imagine the ideal training group composition also varies by sport. Basketball, e.g. is adversarial, whereas running and orienteering are the athlete vs the elements or terrain. Orienteering is also not directly cooperative; the goal of the group is to supply the motivation, the technical environment and lessons, and the reinforcing competitive environment. I have definitely developed more effectively when I had competition near my speed. This is probably a good time to declare a new nemesis or "frenemy," though geography isn't so helpful.

Of course, one absolutely necessary element in virtually all of these iconic athletes is an insatiable pursuit of excellence and mastery. Jordan, Tom Brady, Kasparov, Bruce Fordyce, Thierry Gueorgiou, Kempster, Tove all seem to share this characteristic, and Gladwellian pop-science notwithstanding, it requires inordinate commitment and focus to a craft to master it.
10 AM

Biking 38:12 [1] 9.94 km (15.6 kph) +16m
shoes: 201702 Asics Gel-contend

Sunday Jun 18 #

6 PM

Biking 2:03:06 [1] 44.09 km (21.5 kph) +203m

Biking on the Humber river trail. There were numerous twists and turns, and I somewhat disregarded a nominal 20 kph speed limit. I was careful, slowed on turns, and slowed to pass pedestrians. Unfortunately, I collided with a great many gnats to my dissatisfaction. The effective speed limit, the pedestrian traffic, and the bugs make this route more suitable for running than biking. I did manage to get north of the 401, which pleases me.

Saturday Jun 17 #

6 PM

Running 1:08:43 [1] 12.8 km (5:22 / km) +105m 5:10 / km
shoes: 201702 Asics Gel-contend

Friday Jun 16 #

9 AM

Biking 20:00 [1] 10.29 km (30.9 kph)

9 PM

Biking 30:00 [1] 14.39 km (28.8 kph) +41m

Das commute. It rained on my way home, and I deployed my backpack's self-poncho to protect its contents.

Thursday Jun 15 #

9 AM

Biking 20:00 [1] 10.0 km (30.0 kph)

9 PM

Biking 30:00 [3] 14.0 km (28.0 kph)

Haircut at topcuts.

Monday Jun 12 #

10 AM

Biking (Commute) 20:00 [1] 9.92 km (29.8 kph)

For purposes of standardization, I think I'm going to set my commute to a speed of 2 min/km. In practice, I spend a bit more time in traffic, but it's simple to define the amount of "workout" I get as 2 min/km of distance. Hitting traffic lights on my bike might make the workout more interval-y, because I try to accelerate hard out of stops.

Today's morning commute was via Annette, Dundas, and College st. My peak speed was 36 kph with cruising speeds of 30+ kph.
9 PM

Biking (Commute) 30:00 [1] 14.6 km (29.2 kph) +41m

Sunday Jun 11 #

12 PM

Running 47:03 [1] 8.49 km (5:33 / km) +30m 5:27 / km
shoes: 201702 Asics Gel-contend

Saturday Jun 10 #

3 PM

Running 10:17 [1] 1.97 km (5:14 / km) +2m 5:12 / km
shoes: 201702 Asics Gel-contend

Friday Jun 9 #

10 AM

Biking 28:00 [1] 10.0 km (21.4 kph)

Watch died, so time is a guess. Annette-Dundas. Dundas was a bit scary today, and I nearly wiped out trying to pass a moving van when I crossed the streetcar rails death grooves parallel to my direction of travel.

Monday Jun 5 #

9 AM

Biking 29:00 [1] 10.0 km (20.7 kph)

9 PM

Biking 40:00 [1] 14.0 km (21.0 kph)

Friday Jun 2 #


I recently noticed that my trusty 20 oz Contigo coffee cup, which I mentioned previously had acquired a conspicuous film from my daily coffees with milk. I rinse it out, but hadn't previously cleaned it with soap.

Motivated by health concerns, I washed my cup aggressively with soap and water, scrubbing with a brush, and soaking overnight. This barely had an effect, with removal only effected by aggressive scrubbing with metal. The inside of a contigo cup is hard to access with any force.

So, instead, I let it soak in a 10 ml bleach + 600 ml water mix for about two hours. And now the coffee cup is immaculate. Bleach is amazing!
7 AM

Running 34:32 [1] 6.6 km (5:14 / km) +69m 4:58 / km

Easy morning run. I felt a bit meh.

Afterward, I biked in via the direct route - Annette to Dundas to Elizabeth St. Despite a few navigational errors, especially missing the Dundas rail trail, I made my commute 7-8 minutes faster than the Lake route. I may have been a bit fortuitous in my timing - missing traffic, and Dundas definitely has a higher probability of death than the bike trail by the lake. I realized I was deviating from my intended route and tucked in behind a cyclist who seemed competent. I was wearing my bright yellow long sleeved shirt. I think with refinement, a 25 minute commute is realistic. My office has a shower, and I dress and ride with the expectation of sweating.

I can imagine riding to work (before 7:30 or after 8:45) via the direct route, then returning home via Simcoe and the lake.

I speculate that were the streets empty - i.e. I didn't have to brake at all, I could ride the lake route (~14 km) in about 25-26 minutes at an average speed of 32 kph. Unfortunately, the lake route has 2.5 km of city centre traffic lights/death buses/oblivious pedestrians over which I might hit 20 kph average speed if I'm lucky. I'll need to take multiple measurements and try to account for confounders.
9 AM

Biking 30:49 [1] 10.64 km (20.7 kph) +7m

9 PM

Biking 46:26 [1] 14.47 km (18.7 kph) +39m

Wednesday May 31 #

6 AM

Biking 10:00 [1] 4.53 km (27.2 kph) +123m

Running 45:28 [1] 9.09 km (5:00 / km) +117m 4:42 / km
shoes: 201702 Asics Gel-contend

7 AM run around High Park with Klepperton. This was a good distance and pace for me. Klepperton is faster than I, so running together gives me a little extra push. I'm curious how our interval and tempo paces would compare when I'm in shape. We talked about life and ruminated about future races. I would like to run as many of the three remaining MEC trail races as my schedule allows. They are inexpensive, nearby, and located in parks I may visit later.

Biking 10:00 [1] 3.63 km (21.8 kph) +3m

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