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Training Log Archive: iansmith

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m		load
Running	19	13:25:23	95.16	(8:28)	153.15	(5:16)	721		161.0
Orienteering	5	4:40:49	23.66	(11:52)	38.07	(7:23)	973	89c	234.5
Biking	1	30:00	8.08	(16.2/h)	13.0	(26.0/h)			3.0
Total	21	18:36:12	126.9	(8:48)	204.22	(5:28)	1694	89c	398.5

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Tuesday Mar 31, 2015 #

10 PM

Running 1:11:10 14.17 km (5:01 / km) +39m 4:57 / km
shoes: 201409 Saucony Ride 6

Easy run with about 2x8 minutes of tempo thrown in for good measure. The first bout was comfortable at around 4:20/km, and I pushed a little faster on the way back. My calves were a little tight from this weekend, and I have a blister on the arch of my right foot. Otherwise, I am hale.

Sunday Mar 29, 2015 #

Note

Giacomo and I were rummaging around my collection of ONAs and came across this gem from November 1999:

Behold the Majesty

C • #flawless 12

9 AM

Running 24:50 [1] 3.2 km (7:46 / km) +102m 6:42 / km
shoes: 201410 Inov-8 Oroc 280s

Orienteering race 39:30 [4] 5.09 km (7:45 / km) +295m 6:01 / km
21c shoes: 201410 Inov-8 Oroc 280s

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: 201410 Inov-8 Oroc 280s

Middle - 11 M-20 12 Blue - Splits

Saturday Mar 28, 2015 #

11 AM

Running 20:12 [1] 2.46 km (8:12 / km) +104m 6:47 / km
shoes: 201410 Inov-8 Oroc 280s

Orienteering race 1:37:40 [4] 14.03 km (6:58 / km) +615m 5:43 / km
17c shoes: 201410 Inov-8 Oroc 280s

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: 201410 Inov-8 Oroc 280s

Long - 12 Blue - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long

4 PM

Running 25:56 [1] 4.49 km (5:46 / km) +3m 5:45 / km
shoes: 201408 Inov-8 Bare-grip 200

Orienteering race 23:39 [5] 4.45 km (5:19 / km) +63m 4:58 / km
28c shoes: 201408 Inov-8 Bare-grip 200

Running 11:09 [1] 1.21 km (9:12 / km) +2m 9:08 / km
shoes: 201408 Inov-8 Bare-grip 200

Sprint - 11 M-20 12 M-21 - Splits

Wednesday Mar 25, 2015 #

9 PM

Running 34:07 [1] 7.09 km (4:49 / km) +42m 4:40 / km
shoes: 201409 Asics Gel Sonoma

Tuesday Mar 24, 2015 #

9 AM

Running 27:00 [1] 5.4 km (5:00 / km)
shoes: 201409 Asics Gel Sonoma

Easy morning run to Davis and back via the Somerville bikepath. Garmin was kaput, so I wore a watch.

Monday Mar 23, 2015 #

10 AM

Running 33:23 [1] 7.06 km (4:44 / km) +38m 4:36 / km
shoes: 201409 Asics Gel Sonoma

I have winter fatigue. It was -5 C at 10 AM this morning with a 35 kph west wind. Sigh.

C • Winter fatigue 1

Saturday Mar 21, 2015 #

1 PM

Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: 201410 Inov-8 Oroc 280s

I ran the Green course at F. Gilbert Hills State Forest (High Rock) that I designed for the November 2012 local meet there. I ran on the old map. The park had a solid layer of snow - at least 30 cm, though I didn't measure. Rain and relatively warm temperatures over the past few days had packed the snow, and my mean posthole was about 5-10 cm. There were places that were much slower. I forgot my Garmin at home, unfortunately. Still, it was good to get out in the woods, and the High Rock terrain was sublime.

3 PM

Orienteering 1:20:00 [3] *** 9.5 km (8:25 / km)
23c shoes: 201410 Inov-8 Oroc 280s

I threw together a longish course using the new map this morning. After resting for an hour - to recover and to listen to Wait, Wait, I set out again. The snow seemed softer and a little slower than the earlier session. I was tired by the end, and banged my shin on a buried rock.

The new map is much better than the old one - the difference between a usable map for local meets and a National meet quality map. My one gripe is that it has 2.5m contours. This was agreed upon because the contour detail at High Rock is subtle and generally not steep, but reading the map is a bit cluttered. The print quality was poor, so perhaps digital offset would mitigate the clutter.

C • New Map! 1

Wednesday Mar 18, 2015 #

9 AM

Running 32:40 [1] 5.92 km (5:31 / km) +43m 5:19 / km
shoes: 201409 Asics Gel Sonoma

Monday Mar 16, 2015 #

9 AM

Running 32:00 [1] 6.0 km (5:20 / km) +4m 5:19 / km
shoes: 201409 Saucony Ride 6

Easy morning run. My quads, trapezii (?), and biceps (???) were distinctively sore. GPS died; time is extrapolated.

Sunday Mar 15, 2015 #

Event: New Bedford Half Marathon

11 AM

Running race 1:29:09 [3] 21.1 km (4:14 / km) +101m 4:08 / km
shoes: 201409 Saucony Ride 6

The 2015 New Bedford half marathon. As Sun Tzu puts it, "the battle is won before it is fought." I came in feeling very lackluster about my training over the past six weeks, and this week was a bit overwhelming at work. Still, I figured I had underperformed over half marathons enough that this would be a chance to gauge my fitness. I jogged for less than a kilometer before the start, and wore shorts, a thin long sleeve shirt, and gloves in the 5 C conditions; sleeveless would have been better. I arrived a little over an hour before the start and had plenty of time to comfortably pick up my bib and get mentally ready.

My plan was to target 4:00 - 4:10/km, which is 85 - 88 minutes. I figured if I came through nine miles in under an hour - 4:10 pace, I could speed up for the last four miles. I was comfortable out of the start, and found myself in the neighborhood of Jon Waldron from CSU running as all the people near the front who actually were quite slow settled back. Of all the attractive women to run with, I tagged onto Jon. :) I stayed with Jon for about five miles; we didn't talk much, but I did say hello.

I came through 5 miles in a little under 33 - about 4:06/km, and I was feeling ok. Without really planning on it, I found myself pulling gradually away from Jon. As I started getting tired, I counted breaths in binary on my fingers to pass the time; I would get up to 256 then reset. As we turned north just before mile 8, we encountered a vicious north wind that I really struggled with. I tried to run with some people, but unsuccessfully; Jon caught me at about mile ten, gave me some encouragement, and gradually slipped away. I came through mile 9 in 59:22, so I hoped I could bring it home strongly. Unfortunately, I ran the last four miles in a glacial 29:47.

My fitness is not very good right now. In the long term, I think I need to do more ten-mile race efforts, and I struggled to keep my cadence up near the end. This winter has not been productive - snow, sickness, disorganization, and poor life choices; I will bring my best effort to the trials, but Sun Tzu is not optimistic. I need to set a training target anyway, since the US champs was never timed well to be a good objective.

C • 256 12

C • TT / US Champs 3

C • All the attractive women 3

Running 11:13 [1] 1.56 km (7:11 / km) +5m 7:04 / km
shoes: 201409 Saucony Ride 6

A wee cooldown to shake out the legs. While my legs felt ok (some discomfort) during the run, my quads started aching vehemently after I stopped at the finish.

Thursday Mar 12, 2015 #

7 AM

Running 14:15 [1] 2.79 km (5:06 / km) +2m 5:05 / km
shoes: 201409 Asics Gel Sonoma

Wednesday Mar 11, 2015 #

10 PM

Running 45:00 [1] 9.18 km (4:54 / km) +38m 4:48 / km
shoes: 201409 Asics Gel Sonoma

Tuesday Mar 10, 2015 #

8 AM

Running 19:54 [1] 3.56 km (5:35 / km) +43m 5:16 / km
shoes: 201409 Asics Gel Sonoma

Easy morning jog.

Sunday Mar 8, 2015 #

7 PM

Running 1:23:02 15.82 km (5:15 / km) +53m 5:10 / km
shoes: 201409 Asics Gel Sonoma

I had contemplated a longish run for today, but I elected instead to run a 2x15 minute tempo. Conditions were warm - a few C above zero, but there were many patches of ice and puddles that were difficult to negotiate along the river. My pace was slower than I had hoped - around 4:10/km, but the effort was solid nonetheless. I had a little spike in my pace on the return trip when I caught sight of a guy and was compelled to catch and pass him.

Saturday Mar 7, 2015 #

Note

Megan and Terry's wedding. I had a quasi-formal role, as I walked the mother of the bride down the aisle before taking a seat; I had the distinction of being the person in attendance who had known the bride the longest (apart from her family).

Unless I am mistaken, this is the 7th wedding I have attended.

Thursday Mar 5, 2015 #

6 PM

Running 21:06 [1] 3.92 km (5:23 / km) +15m 5:17 / km
shoes: 201409 Asics Gel Sonoma

Cruise over to BU. For a long section of the Riverwalk between Mass Ave and the BU Bridge, near the MIT boathouse, the sidewalk is basically a sheet of ice several cm thick. It was a little perilous.

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: 201409 Asics Gel Sonoma

CSU indoor track workout. Tonight's workout was 800, 1600, 800, 1600, 800; a good crew was in attendance, including Magnus and Alex. I felt sort of meh; I can tell that my fitness has declined during my illness. I hung with the speedy group, deliberately shedding a second or two each lap. I felt like my legs just weren't turning over that quickly - as opposed to oxygen or energy being the limiting factor. I changed the last 800 to 2x400 to try to achieve better form and quicker turnover.

I was definitely not spritely today, but I actually felt better on the run home than I usually do, possibly because I was running so slowly. Hopefully, I can return to form quickly.

Splits:
800s: 2:48, 2:46
1600s: 5:49, 5:59
400s: 1:22, 1:23

Running 18:34 [1] 3.24 km (5:44 / km) +1m 5:43 / km
shoes: 201409 Asics Gel Sonoma

Run back; obtained burrito at the MIT student center. It was delicious.

Wednesday Mar 4, 2015 #

9 AM

Running 37:21 [1] 7.25 km (5:09 / km) +43m 5:00 / km
shoes: 201409 Asics Gel Sonoma

Morning jog with a few pickups. Conditions - +4 C - felt bizarre, and I ran in a river of slush on the sidewalks.

7 PM

Running 32:00 7.2 km (4:27 / km)
shoes: 201404 Inov-8 F-Lite 230

Tempo treadmill at War Memorial - 20 minute tempo, 5.15 km.

I warmed up for ten minutes, then ran 2x10 minutes at 3:53/km with a 1% incline. I took a two minute break to get water and ran two minutes easy between the bouts. It was ludicrously warm in the gym; I was dehydrated like an overly baked potato. Tough. I was really tempted to stop at 18 minutes, but I decided to push to 18:45 to get a round three miles. With only 1:15 left, I just stuck it out to the full 20.

Biking 30:00 [1] 13.0 km (26.0 kph)

Stationary bike, low intensity.

9 PM

Running 15:52 [1] 2.32 km (6:50 / km)
shoes: 201404 Inov-8 F-Lite 230

Monday Mar 2, 2015 #

10 PM

Running 45:30 [1] 8.19 km (5:33 / km) +43m 5:25 / km
shoes: 201409 Asics Gel Sonoma

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