Training Log Archive: iansmith

Setting controls for the weekend.

The first exercise of the CSU Pawtuckaway training weekend was a technical, middle-distance-esque training with 27 controls. The typical distance between controls was about 200 meters, and our objective was to go as directly as possible paying close attention to features around us and staying firmly in contact with the map. Pawtuckaway is probably the most technical terrain I have spent significant time on, so this task wasn't trivial. I slowed down in regions that have given me difficulty before, but the exercise was very helpful.

I passed Vadim Afonkin at control 5, and built up a lead of about 100 meters by control 11, but I bobbled control 12 and had to relocate. I passed again, but he saw 14 first, tried to break away from me, and twisted his ankle. He recently hurt his ankle in Europe at a radio-O competition, so he retired from the training. Even when I was ahead of him, his presence pushed me to go a bit faster, though I was concentrating very hard on my map and features.

The second exercise of the weekend was a route execution exercise; there were nine controls spread over 5.4k. We examined the map thoroughly and planned our routes (ostensibly in pairs, but there was more migration of ideas), then set out to execution the routes as precisely as possible. I again slowed down in the northwestern region of the map to choose my path carefully, but I had no difficulties.

Three hours of orienteering in one day (esp @ Pawtuckaway) is tiring, mentally and physically.

The CSU Training group held its annual training weekend in Pawtuckaway on 11-12 July. Ross and Brendan planned the schedule and designed the courses; upon arrival, we divided the 66 controls up among the group and set streamers at each site. The schedule was:

Sat
Event 1: Technical Training (Control Picking), 27 controls 5.9k
Event 2: Route choice exercise, 9 controls, 5.4k
Event 3: Night-O, 7.5k

Sun
Event 4: Long course, 19 controls 12.3k

We were a bit behind schedule after event 2 - we left the grocery store at 8 Pm, when we were planning to start, and didn't finish dinner until 10 PM - so due to fatigue and weather concerns, we scrubbed the Night-O.

The weekend was socially pleasant and had lots of good training. In attendance for various stages were Ross, Brendan, Lori, Alex, Mark and Pia, Dave Yee and Barb Bryant, Bob Lux, Ernst Linder, and Vadim Afonkin. Ross, Brendan and I constituted one campsite, and Mark, Pia, Lori, and Alex were at a campsite across the road. Head Chef Ross lead the cooking team preparing an excellent dinner for everyone, and Brendan and I built up a small fire. I didn't start looking for firewood until about 8:30 PM, but I found just enough with a quick search to maintain the blaze for about two hours. A useful measure of how social the event was is the number of inside jokes that emerged; we produced several of various subjects.

Conditions were warm - the high temperature each day was in excess of 80 F. The insects were generally absent on Saturday - miraculous conditions for Pawtuckaway, but more active on Sunday. I had my first encounter with deer flies, who are now the objects of my wrath. They seem to follow well over kilometer-scale distances even at my maximum running speed.

It is clear that it was wise for me to cut distance off the long course; while I didn't have much difficulty on the first two training sessions, I probably should have set one hour as a firm upper bound for how long I was out for the shorter sessions. It isn't clear to me how to improve that, apart from being faster - the limiting factor seemed to be energy and hydration rather than muscle fatigue or breathing. While my body was sore at the conclusion of the weekend's activities, after drinking almost 2L of fluid after the long, I was able to run out at an acceptable pace to retrieve controls. We had not placed any water, so perhaps simply laying out a few gallons of water would make the training sessions more effective.

C • Various types? 3

Route Planning - Splits

Control Picking - Splits

Distances of interesting orienteering maps from my apartment:
Breakheart Reservation: 11 miles
Blue Hills Reservation: 13 miles
Prospect Hill Park: 9 miles
Pine Hill: 4 miles
Sheepfold: 5 miles
Boojum Rock: 5 miles

Approximate commuting speed on my bike: 15 mph.

I must procure clean NEOC maps.

Ross (+coach) set a 30 control Score-O at Hammond Pond as part of the CSU training group. Distance is a guess based on Alex Jospe's GPS watch. I ran generally well; I had a two minute error to the first control born of my sluggishness to concentrate and think in an orienteering mindset. I had a few other errors - some deliberate, e.g. verifying I had not missed a control, and some simply hesitation and inadequate planning.

However, I was fairly pleased with my run. I felt strong throughout the run, and I regulated my breathing at a consistent 2/2. I ran in my grey basketball shorts, a t-shirt (all my O-shirts are filthy), and sneakers. A visit to the New Balance factory store is in my near future.

Other benchmarks: Brendan ran the course in 36 minutes, Ian Finlayson in 40 minutes (though I'm sure he wasn't pushing particularly hard).

Afterward, the group including Mark and Pia, Alex and Ed, Ian, Andy Donaldson, Dave Yee and Barb Bryant, Ross' friend Dan, Jeff Saeger, Brendan, Lori, Ross and I retired to Ross' apartment for some excellent food courtesy of Ross and good company.

I decided to take a rest day, given that I will be moderately active on Wednesday at the CSU Score-O. Unfortunately, the rain has curtailed some of the cycling I expected to do, so I may be more aggressive in the remainder of the week.

I have heard from reliable sources that Lori climbed a mountain recently, which will significantly boost her training time despite her vacation with her parents. While hiking and mountain climbing is fairly low intensity work, it increases the heart rate sufficiently to be considered training. Perhaps a lot of low intensity biking might combat her new opportunity? The cardiovascular benefits of long biking journeys must also be recognized.

1266

A late night run. Conditions were humid and temperate, with 20C and 76% humidity. I felt good throughout the run - breathing was a comfortable 3/3, muscles felt loose and relaxed, and while tired at the end of the day, I had enough stamina to run along without difficulty. I was concentrating on minimizing the impact on my knees, feet, and ankles; I ran on grass when I could and thought about my form and foot placement. I ran shirtless for a time, which was extremely comfortable, but suffered some unpleasant chafing when I put my shirt on as I entered areas with more people.

A run at dusk with a JFK - River St. river loop. Uneventful, apart from some unpleasant chafing on my chest.