Training Log Archive: iansmithIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
12 PM
Running 8:59 [1] 1.54 km (5:51 / km) +8m 5:42 / km
shoes: 201606 Inov-8 Oroc 280s
Run to the start for the COC Long. Legs still felt a bit meh.
Orienteering 2:06:25 [3] 14.45 km (8:45 / km) +229m 8:06 / km
shoes: 201606 Inov-8 Oroc 280s
COCs Long course on the same map as yesterday (but 1:15). In short, I struggled technically and was slow physically for a miserable performance. I started carefully, but made a 2 minute mistake to 2. I somehow overlooked a trail to 3 for a 60s route choice mistake, though executed my plan well. Unfortunately, I blew six minutes at 5, which was control 4 from yesterday. Really poor execution, bad compass work, and inadequate planning; I should have used the depressions as my approach rather than traveling down a vague spur. This so shook my confidence that I took a trail route to 6. I took a poor route choice to 11 (trail instead of ridge), made a two minute mistake at 15, executed 19 poorly for two minutes, got stuck in surprise green at 21 for 90s, and was horribly confused by the clearings for the go control for 30s. Overall, a terrible day of racing. I suppose running in the woods was fun, but I'm hugely disappointed by both my fitness and execution.
Running 9:07 [1] 1.55 km (5:53 / km) +5m 5:48 / km
shoes: 201606 Inov-8 Oroc 280s
Cool down jog to reflect. The banquet afterward was delightful, and I purchased a running jacket, a cap for my sunburned face, and a jar of jam made by Graeme Rennie in the HPP Silent Auction.
Saturday Jul 30, 2016 #
10 AM
Running 12:00 [1] 2.0 km (6:00 / km) +6m 5:55 / km
shoes: 201606 Inov-8 Oroc 280s
Warmup. Watch wasn't running the whole time.
Orienteering 52:45 [3] 4.3 km (12:16 / km) +110m 10:53 / km
shoes: 201606 Inov-8 Oroc 280s
COC Middle Distance Race. The terrain was tricky, vague, and subtle with relatively little visibility, few useful trails, and few locations to relocate with confidence. I started conservatively to 1 and was very careful on a leg to 2 across a long swatch of featureless white woods. Unfortunately, I had a complete meltdown at 5 - a gentle downhill leg in vague terrain, and lost 11 minutes, eventually relocating off a powerline to the west. I had just started to build up some confidence; I need to work on running on my compass in vague terrain. A big challenge here was that it was difficult to run to anything in particular.
Afterward, we all went to the public pool at Elevation Place; it had a fun floating obstacle course and water slide. My technique of going down the water slide in a cannon ball was satisfying. Good times hanging out with everyone!
Afterward, we all went to the public pool at Elevation Place; it had a fun floating obstacle course and water slide. My technique of going down the water slide in a cannon ball was satisfying. Good times hanging out with everyone!
Friday Jul 29, 2016 #
Note
I camped at Willow Rock campground and slept somewhat poorly because it was very windy. At one point, the half of my tent that was not weighted down by my body lifted up into the air, so I moved to the windward side of the tent. I woke up at 9 AM, picked up my registration packet, and grabbed my bear spray. While it was later than I had hoped, I set out for the East End of Rundle (EEOR) for a reconnaissance expedition. I spent a bit longer on the ridge than I probably should have, turning around north of Rundle 4 after 3.5 hours. It was technical and exposed in places but sublime and delightful.
6.5 hours, 15 km, over 1000m climb.
6.5 hours, 15 km, over 1000m climb.
Note
At the Orienteering Canada AGM. My presence has largely gone unnoticed, though Pam James greeted me with a "quoi?" Met Harold.
12 PM
Hiking 2:00:00 [1] 14.92 km (8:03 / km) +1695m 5:08 / km
shoes: 201506 Asics Fuji Attack 4
Reconnaissance of the EEOR ridge. Last night, I camped at the Willow Rock campground, but probably due to stress from travel, I slept until 8:30. I drove to the Nordic center to obtain the bear spray I purchased, then drove to the trailhead at EEOR. I finally hit the trail at 10:40 - later than I had hoped, but still with plenty of time to survey the route. I brought my standard gear and two liters of water - which I had consumed 5:00 into the trip. I got a pretty good look at the crux of Rundle 3, and it looks daunting. Real time 6:30.
Afterward, I went to the Canadian AGM in preparation for the US AGM in September. Seeing how a different organization wrestles with the same issues we do is informative.
Afterward, I went to the Canadian AGM in preparation for the US AGM in September. Seeing how a different organization wrestles with the same issues we do is informative.
Thursday Jul 28, 2016 #
9 PM
Running - Trail 1:03:49 [1] 11.0 km (5:48 / km) +161m 5:24 / km
shoes: 201506 Asics Fuji Attack 4
I'm in Calgary! I'm here to drink double doubles and run up mountains - and I'm all out of Timmy Horton's.
I forgot my ANT stick like a pro, so let it be noted that I ran for about an hour in Noon Hill after my plane landed to wake up my legs. It was generally pleasant, though there were a few mosquitos.
I forgot my ANT stick like a pro, so let it be noted that I ran for about an hour in Noon Hill after my plane landed to wake up my legs. It was generally pleasant, though there were a few mosquitos.
Wednesday Jul 27, 2016 #
10 PM
Running 1:10:49 [1] 13.56 km (5:13 / km) +42m 5:09 / km
shoes: 201607 Asics GT1000
Depressed. Work has been unpleasant lately for a variety of reasons.
C • . 5
Tuesday Jul 26, 2016 #
10 PM
Running 15:00 [1] 2.79 km (5:23 / km) +30m 5:06 / km
shoes: 201607 Asics GT1000
Saturday Jul 23, 2016 #
9 AM
Running - Trail 1:23:15 [1] 11.94 km (6:58 / km) +336m 6:07 / km
shoes: 201506 Asics Fuji Attack 4
Skyline trail run with Ethan. It was warm - a bit over 30 C, and I struggled somewhat. Still, it was a fun outing. We paused for a bit at the tower on Pine Hill.
Friday Jul 22, 2016 #
9 AM
Climbing 45:00 [3]
Brooklyn Boulders with Bgallup. I did two long pitches: a 5.7 and an orange 5.8 that has been my mini-obsession for a week. I estimate I climbed ten pitches this session, and bouldered a V2.
It's been a difficult week for me, and getting out stress climbing was cathartic.
It's been a difficult week for me, and getting out stress climbing was cathartic.
Tuesday Jul 19, 2016 #
Note
Attn: America - I have received reports that Kempster is returning to the US for NAOC. Time to light the beacons of Amon Din.
With apologies to Peter Jackson:
My teammates! I see in your eyes the same fear that would take the heart of me! A day may come when the courage of Team USA fails, when we forsake our friends and break all bonds of fellowship. But it is not this day! An hour of Canucks and poutine when the age of USA comes crashing down! But it is not this day! This day we fight! By all that you hold dear on this good Earth, I bid you race!
With apologies to Peter Jackson:
My teammates! I see in your eyes the same fear that would take the heart of me! A day may come when the courage of Team USA fails, when we forsake our friends and break all bonds of fellowship. But it is not this day! An hour of Canucks and poutine when the age of USA comes crashing down! But it is not this day! This day we fight! By all that you hold dear on this good Earth, I bid you race!
6 PM
Orienteering 15:39 [3] 3.28 km (4:47 / km) +76m 4:17 / km
22c shoes: 201607 Asics GT1000
Orienteering 12:41 [3] 2.37 km (5:21 / km) +117m 4:17 / km
17c shoes: 201607 Asics GT1000
Biking 36:00 [1] 12.0 km (20.0 kph) +11m
Sunday Jul 17, 2016 #
Event: Forest-X
Saturday Jul 16, 2016 #
8 AM
Orienteering 2:10:00 [1] 13.5 km (9:38 / km) +432m 8:18 / km
Escapade about the Blue Hills with Alex and Ethan, the second part of which was memory-O on the 2010 Traverse course (which I designed). A fun outing in the woods.
I had a fail moment in the morning; the plan due to various scheduling concerns was to meet at Houghton's Pond at 8 AM. I woke up at 6:30, grabbed a drink, and fell asleep again. I woke again at 7:20 - the time I was supposed to pick up Ethan. We pulled into Houghton's Pond a little after 8:15. It's been a peculiar week for me, but that's becoming unfortunately typical. There are advantages to waking up early for training, and it's frustrating to not be able to do what I plan. Need to get it together. Is there some seminar for how to get your life together?
I had a fail moment in the morning; the plan due to various scheduling concerns was to meet at Houghton's Pond at 8 AM. I woke up at 6:30, grabbed a drink, and fell asleep again. I woke again at 7:20 - the time I was supposed to pick up Ethan. We pulled into Houghton's Pond a little after 8:15. It's been a peculiar week for me, but that's becoming unfortunately typical. There are advantages to waking up early for training, and it's frustrating to not be able to do what I plan. Need to get it together. Is there some seminar for how to get your life together?
Friday Jul 15, 2016 #
8 PM
Climbing 45:00 [3]
Indoor climbing at Brooklyn Boulders with Bgallup. I climbed about nine pitches of 5.7 and 5.8, including one with an overhang. My forearms were completely trashed at the end.
11 PM
Running 36:06 [1] 7.22 km (5:00 / km) +44m 4:51 / km
shoes: 201607 Asics GT1000
T-rex running.
Wednesday Jul 13, 2016 #
10 PM
Running 46:59 [1] 8.8 km (5:20 / km) +43m 5:13 / km
shoes: 201607 Asics GT1000
A pleasant evening run. Bruckner 4 was on my mind. The circumstances about the state of OUSA trouble me, and I find myself unsure how to proceed. There are some parallels with NEOC 2009-2010. While I think I have had a positive impact on the club since I became more directly involved, I wasn't wholly effective in bringing transformational change to NEOC. I think I am wiser - that a coalition is much more effective than an individual, however motivated - but the challenges facing Orienteering in the United States seem almost insurmountable. Is it the best allocation of my limited resources to throw myself into a campaign at the national level? At the same time, the status quo seems unacceptable.
Maybe I should just move to Canada.
In honor of PBricker, I plan to attempt this solo, despite the fact that I'm a noob:
http://giantsgate.com/destinations/mount_rundle/
Maybe I should just move to Canada.
In honor of PBricker, I plan to attempt this solo, despite the fact that I'm a noob:
http://giantsgate.com/destinations/mount_rundle/
Sunday Jul 10, 2016 #
9 AM
Running 10:00 [1] 2.0 km (5:00 / km) +1m 4:59 / km
shoes: 201607 Asics GT1000
Warmup before the race. I started my GPS track a little late. Afterwards, I did some drills to try to loosen up my legs. My hip flexors in particular were tight - presumably from climbing.
Running race 19:15 [5] 5.0 km (3:51 / km)
shoes: 201607 Asics GT1000
Cambridge Summer Classic 5k. Some people from the Broad were running, so I decided to join in the festivities. I arrived at the start line without the usual excitement for a race - my shape is poor, and I did not have high hopes. Still, I went through my prerace routine, warmed up, and mentally prepared. I tend to go out too fast, so my goal was to stay in control for the first two km, then turn up the aggression through the painful 3-4 km. An ambitious goal would be to run 3:45/km for the whole race - which is basically my PR.
I felt comfortable at the start, then glanced down to see a 1.05 km, 3:36 split. Oops. The rest of the race became a struggle to hang on. My feet felt like they were encased in concrete - my cadence was sluggish, and my legs unresponsive. At about 7 minutes in, I heard what sounded like a caffeinated metronome come frolicking up behind me, and this small woman gradually cruised up next to and passed me. I was a plodding, lumbering giant compared to this nimble sprite.
Anyway, I was actually scared that I might run over 20 minutes, so I guess I shouldn't be too disappointed. Still, this is pathetic. If I can run this fast in my bad shape, I can break 18 with some discipline, intervals, and consistency.
I felt comfortable at the start, then glanced down to see a 1.05 km, 3:36 split. Oops. The rest of the race became a struggle to hang on. My feet felt like they were encased in concrete - my cadence was sluggish, and my legs unresponsive. At about 7 minutes in, I heard what sounded like a caffeinated metronome come frolicking up behind me, and this small woman gradually cruised up next to and passed me. I was a plodding, lumbering giant compared to this nimble sprite.
Anyway, I was actually scared that I might run over 20 minutes, so I guess I shouldn't be too disappointed. Still, this is pathetic. If I can run this fast in my bad shape, I can break 18 with some discipline, intervals, and consistency.
Running 34:45 [1] 6.01 km (5:47 / km) +3m 5:46 / km
shoes: 201607 Asics GT1000
I wasn't really tired after the race - though I think oxygen (i.e. fitness) and fast turnover on my legs had been the limiting factors, rather than energy. I decided to go for an easy cruise to my office. The river was pleasant.
Friday Jul 8, 2016 #
Note
Happy Canada Day+7! To conclude the week, I give you a picture I took of my great Canadian mountain obsession: Mt. Rundle. I took this picture from the northwest, by the Vermillion Lakes. I did the classic scramble to Rundle 1, but the Traverse haunts my waking moments.
Climbing 1:00:00 [3]
Climbing at Metrorock with Bgallup; I did a handful of 5.7s and 5.8s. Technique, thinking, and strength are improving; it helps to have someone talk me through routes. I almost hit a skunk on my bike on the way home.
Thursday Jul 7, 2016 #
6 PM
Canoeing 1:14:52 [1] 5.92 km (12:39 / km) +2m 12:37 / km
Team Sports 45:00 [3]
Monday Jul 4, 2016 #
10 AM
Running - Trail 1:22:02 [1] 9.12 km (9:00 / km) +327m 7:38 / km
Sunday Jul 3, 2016 #
Note
So it turns out that I'm fantastically behind on uploading pictures I have taken of my recent adventures. I'm missing virtually all my 2014 from the Canadian Champs in Whistler, British Columbia. Here is a (poor) picture of Howe Sound, driving with the Engersaurus and the Nusses to Whistler from Vancouver. The fjords and passages near the Strait of Georgia would make for an incredible kayaking expedition.
Howe Sound, British Columbia
Howe Sound, British Columbia
11 AM
Canoeing 1:35:07 [1] 10.07 km (9:27 / km) +3m 9:26 / km
4 PM
Biking 1:00:00 [1] 20.0 km (20.0 kph) +96m
Saturday Jul 2, 2016 #
Note
To celebrate Canada Day, I will post some of my favorite pictures from times I have been in Canada (and have taken the time to take a picture)!
Alberta: Mts. Andromeda and Athabasca, facing south from Wilcox Peak; May 2015.
Alberta: Mts. Andromeda and Athabasca, facing south from Wilcox Peak; May 2015.
