Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m		load
Running	12	8:46:28	58.97	(8:56)	94.9	(5:33)	889		62.6
Orienteering	1	1:59:52	7.06	(16:58)	11.37	(10:33)	474	16c	12.0
Biking	1	30:00	5.97	(11.9/h)	9.6	(19.2/h)			3.0
Strength training	1	20:00							20.0
Erg	1	10:00	1.37	(7:19)	2.2	(4:33)			1.0
Total	14	11:46:20	73.36		118.07		1363	16c	98.6

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Sunday Mar 27, 2016 #

12 PM

Running 36:58 [1] 7.06 km (5:14 / km) +58m 5:02 / km
shoes: 201507 Mizuno Wave Inspire 11

Saturday Mar 26, 2016 #

3 PM

Orienteering 26:53 [1] 2.09 km (12:54 / km) +89m 10:38 / km
8c shoes: 201510 X-Talon 212

Shadowing Walter and Peely on alternating legs; the map lacked linear features but had everything else. They tended to make very good plans and ran very well in the woods, but they don't look at their maps (and compasses) enough. As a result, especially on downhill legs, they are prone to unplanned direction changes.

Orienteering 1:00:48 [1] 5.38 km (11:18 / km) +206m 9:29 / km
8c shoes: 201510 X-Talon 212

Shadowing Peely on Isak's orange course. We often slowed to talk - I would ask him what his plan was, what he was expecting to see, and so on. It was a good exercise.

Orienteering (Control pickup) 32:11 [1] 3.9 km (8:15 / km) +179m 6:43 / km
shoes: 201510 X-Talon 212

Friday Mar 25, 2016 #

9 PM

Running 30:09 [1] 5.86 km (5:09 / km) +32m 5:01 / km
shoes: 201507 Mizuno Wave Inspire 11

Thursday Mar 24, 2016 #

7 AM

Running 30:26 [1] 5.94 km (5:07 / km) +37m 4:58 / km
shoes: 201507 Mizuno Wave Inspire 11

Tuesday Mar 22, 2016 #

6 AM

Running 1:10:29 [1] 13.85 km (5:05 / km) +43m 5:01 / km
shoes: 201507 Mizuno Wave Inspire 11

A question that merits attention in the US community: when will reach peak ebone? Clearly peak ebone - the point at which our rate of consumption of ebone begins to diminish - has not yet arrived given the long results this weekend. Peak ebone will signify a need to transition to other resources.

Unrelatedly, consider this cool paper on affinity propagation as a heuristic solution to clustering (or selecting a representative set of exemplars). The true optimization problem is NP-hard and enormously expensive for even small practical problems.
http://www.psi.toronto.edu/affinitypropagation/Fre...

C • We need to drill for it? 7

Saturday Mar 19, 2016 #

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: 201507 Mizuno Wave Inspire 11

Ran some errands and procured a burrito.

Thursday Mar 17, 2016 #

8 AM

Running 29:59 [1] 5.97 km (5:01 / km) +45m 4:50 / km
shoes: 201507 Mizuno Wave Inspire 11

New morningjog route.

Sunday Mar 13, 2016 #

3 PM

Running 1:33:49 [1] 13.89 km (6:45 / km) +255m 6:11 / km
shoes: 201506 Asics Fuji Attack 4

After a productive A-meet meeting with Will, Jeff Sch, and Bo, I elected on a trail run in High Rock to check out the area thoroughly. With one exception, I've already been to basically all the locations on the map, but it was nice to go on a little survey run. I hope we get weather as good as today's: with sunny skies and a 15 C temperature, all would be satisfied. There was no snow on the ground, which bodes well for the meet but is sad for cross country skiing. I felt oddly tired today.

Saturday Mar 12, 2016 #

4 PM

Running 1:21:57 [1] 12.24 km (6:42 / km) +331m 5:54 / km
shoes: 201507 Mizuno Wave Inspire 11

Skyline run, wheeeeee. I reflected on my need to run as much for my mental and psychological health as for my physical.

Thursday Mar 10, 2016 #

8 AM

Running 36:38 [1] 7.02 km (5:13 / km) +40m 5:04 / km
shoes: 201506 Asics Fuji Attack 4

Morningjog.

Tuesday Mar 8, 2016 #

8 AM

Running 20:18 [1] 4.07 km (4:59 / km) +37m 4:46 / km
shoes: 201507 Mizuno Wave Inspire 11

Morningjog.

"So, when we realized Bose-Einstein condensation in 1995, we thought this was pretty cool." - Wolfgang Ketterle

Bahahahaha.

Monday Mar 7, 2016 #

8 PM

Biking 30:00 [1] 9.6 km (19.2 kph)

Stationary bike, rolling hills workout. A good warmup.

Strength training 20:00 [4]

Two circuits of:
15x squats, 70 kg
15x shoulder fly, 2x5 kg
15x inclined situps (excellent)
10x deadlifts, 45 kg
15x dumbell clean and press, 12 kg (x2)
oblique crunches

Erg 10:00 [1] 2.2 km (4:33 / km)

I finished with erg remembering the halcyon days of pain in college. But seriously, 25 spm and 2:15/500m was a pleasant way to finish.

Sunday Mar 6, 2016 #

12 PM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: 201506 Asics Fuji Attack 4

Running around High Rock checking out various areas. There's a neat little patch of woods owned by Foxborough south of Mill St; the Foxborough Rec people (contact Debbie) have expressed interest in collaborating with us and even paying someone to coach orienteering. The patch is gnarly in areas, but could make a decent forest sprinty map.

Little p-value
What are you trying to say
Of significance?
- Stephen Ziliak

Saturday Mar 5, 2016 #

10 AM

Running 40:45 [1] 8.0 km (5:06 / km) +11m 5:04 / km
shoes: 201506 Asics Fuji Attack 4

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