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Training Log Archive: iansmith

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m		load
Running - Trail	5	7:15:39	41.34	(10:32)	66.53	(6:33)	1153		43.6
Running	6	4:15:12	31.59	(8:05)	50.85	(5:01)	217		25.5
Orienteering	1	1:01:35	4.37	(14:06)	7.03	(8:46)	139	17c	6.2
Biking	1	1:00:00	19.57	(19.6/h)	31.5	(31.5/h)			17.4
Strength training	1	30:00							15.0
Total	12	14:02:26	96.88		155.91		1509	17c	107.6

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Wednesday Dec 30, 2015 #

8 PM

Running - Trail 1:30:07 [1] 13.87 km (6:30 / km) +169m 6:08 / km
shoes: 201410 Inov-8 Oroc 280s

Evening reservoir loop run. This was noteworthy for three reasons: (1) the first snow was yesterday, and the trail was covered with 4-8 cm of ice and crusty snow, (2) I successfully ran the trail at night with only one moment of confusion (at 1:02), and (3) my headlight ran out of energy after 43 minutes - leaving me somewhat distant from das auto and far from any roads. There was sufficiently ambient light and albedo off the snow that I was able to continue at reduced speed. I wore O-rocs to deal with the ice, and they were sufficient. I've also learned that when run correctly, my loop is only about 11.5 km - the same length as the Skyline. Lame.

Tuesday Dec 29, 2015 #

10 PM

Running 35:09 [1] 7.14 km (4:55 / km) +42m 4:47 / km
shoes: 201506 Asics Fuji Attack 4

First snow of the year! There was some ice that required caution traversing. -3 C, SL/SL + gloves.

Monday Dec 28, 2015 #

3 PM

Running 1:07:49 [1] 13.8 km (4:55 / km) +43m 4:50 / km
shoes: 201507 Mizuno Wave Inspire 11

River run. I didn't feel great - some stomach discomfort. Today was cold: -2 C, with a mild breeze and clear skies. I wore SL +3/4 and gloves, and parts were chilled. Most importantly, I need to adjust to breathing cold air. My back still feels strange.

C • Back feels strange 1

Saturday Dec 26, 2015 #

4 PM

Running - Trail 1:24:47 [1] 12.97 km (6:32 / km) +214m 6:02 / km
shoes: 201506 Asics Fuji Attack 4

Running in the Fells; the plan was to run to the reservoir and do a circuit of the three reservoirs. Unfortunately, I got lost several times. The sun set during the first part of the adventure, and I ran with my headlamp for the duration. I ran into a surprisingly large number of people after dark - perhaps ten, mostly in pairs. When I unknowingly failed to circuit the north reservoir, I ran into the Skyline trail at a point where I was most confused. Rather than try to sort matters out, I rode the Skyline all the way back to Bellevue.

Thursday Dec 24, 2015 #

10 PM

Running 1:13:01 [1] 13.86 km (5:16 / km) +49m 5:11 / km
shoes: 201507 Mizuno Wave Inspire 11

Easy river run. The temperature was a frustratingly warm 11 C, and I ran in shorts again. The night sky was illuminated by a brilliant full moon, and a light fog covered the Charles. It was glorious. I listened to Camus's The Stranger, and I can confirm that thus far it is strange. I suspect my back pain is just due to tightness. I have eschewed my standard post-run stretch routine of late, but when I did it this time, I struggled to reach my toes. After stretching, my back felt much better. In the past, I have experienced painful quad tightness after inadequate stretching; it's possible there are dietary contributing factors. Apparently five minutes of stretching after runs can be very helpful for me.

Wednesday Dec 23, 2015 #

Note
(rest day)

Back hurt a bit more than yesterday, so I took today off.

Tuesday Dec 22, 2015 #

10 PM

Running 33:54 [1] 7.11 km (4:46 / km) +41m 4:38 / km
shoes: 201507 Mizuno Wave Inspire 11

Back is still very tight, but it loosened up once I started running. 10 C, which is irritating. I ran in shorts and a t-shirt.

Sunday Dec 20, 2015 #

10 PM

Running - Trail 1:35:59 [1] 15.5 km (6:12 / km) +158m 5:54 / km
shoes: 201506 Asics Fuji Attack 4

Run on the reservoir trail. I got lost a few times. 0 C, overheated in SL/L + gloves.

Saturday Dec 19, 2015 #

3 PM

Running - Trail 1:26:46 [1] 12.24 km (7:05 / km) +322m 6:16 / km
shoes: 201507 Mizuno Wave Inspire 11

Skyline. Felt crappy. I used my Garmin 410 for the first time, though I still have my IOF-approved 405.

Friday Dec 18, 2015 #

Note

Monday Dec 7, 2015 #

9 PM

Biking 1:00:00 31.5 km (31.5 kph)

Stationary bike. I mostly cruised, but I did 6x1 min hard intervals with 4 minute breaks between them. It did wonders breaking the monotony of a long cross training session. I watched football and read about convex surrogate loss functions for classification.

C • Your reading material 1

Strength training 30:00 [3]
shoes: 201507 Mizuno Wave Inspire 11

3 circuits of:
- 20 deadlifts, 45 kg
- 2x10 kettlebell clean and press, 14 kg
- 20 lateral raises, 5 kg each hand
- 10 box jumps
- 25 tuckups, 20 5 kg medicine ball kayakers
- Jump rope, 1 minute.

Sunday Dec 6, 2015 #

9 PM

Running 36:04 [1] 7.07 km (5:06 / km) +42m 4:57 / km
shoes: 201507 Mizuno Wave Inspire 11

And there was much sadness. But hey, Tom Brady caught a pass!

Saturday Dec 5, 2015 #

4 PM

Running - Trail 1:18:00 [1] 11.97 km (6:31 / km) +290m 5:49 / km
shoes: 201506 Asics Fuji Attack 4

Tuesday Dec 1, 2015 #

10 PM

Running 9:15 [1] 1.86 km (4:58 / km)
shoes: 201507 Mizuno Wave Inspire 11

Orienteering 1:01:35 [1] 7.03 km (8:46 / km) +139m 7:59 / km
17c shoes: 201510 X-Talon 212

I elected to rerun the 2009 Blue Final at Pine Hill. Unfortunately, there was a light drizzle and thick fog, so my headlamp reflected back at me after 10-15m. After control 4, I moved it to my right hand, which helped a bit, but visibility was a struggle for the entirety. This wasn't the most productive session - my training objectives were abandoned when the difficult conditions became apparent, but I'm glad I persevered through it. I was completely off at 3 and 4 - and confused on my approach to 3 and exit from 4, though I've never really liked that area, and I think the trails are even more convoluted now than they were at the meet. As bad as I was tonight, I was only 90 seconds slower than my race in 2009.

Quickroute.

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