Training Log Archive: iansmithIn the 7 days ending Feb 19, 2012:
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Sunday Feb 19, 2012 #
12 PM
Running 5:15 0.7 km (7:31 / km) +59m 5:17 / km
ahr:153 max:175 shoes: 201110 Inov-8 X-Talon 212
Yesterday on gchat, Andrew spontaneously suggested we go to Nobscot and do some training. He graciously designed a one-man relay of three short courses; I printed the maps. We arrived, changed, and warmed up by running over to the start.
Orienteering 30:17 2.78 km (10:55 / km) +72m 9:39 / km
ahr:142 max:178 7c shoes: 201110 Inov-8 X-Talon 212
I misunderstood the mechanics of the three course, one-man relay. The way Andrew had designed it, we would each set A or B for our first run, run C, and pickup B or A respectively on the last run. I initially interpreted the sequence as setting A or B, running all three, then picking up B or A.
This, my first run of B (backwards), was at a relaxed pace.
Quickroute of the whole relay
This, my first run of B (backwards), was at a relaxed pace.
Quickroute of the whole relay
Orienteering 16:50 2.53 km (6:39 / km) +66m 5:53 / km
ahr:166 max:180 8c shoes: 201110 Inov-8 X-Talon 212
I figured out my error after I got back from the first loop, so I started on course A and ran at race pace. I had two training objectives in my mind: first, to have good flow and apply yesterday's control pick; second, to keep moving strongly even as I fatigued.
I had no trouble with either objective on this first course, though running up the hills was exhausting. I aimed off to far on control 5 and hit the feature (a rock wall) at least fifty meters from the control.
I had no trouble with either objective on this first course, though running up the hills was exhausting. I aimed off to far on control 5 and hit the feature (a rock wall) at least fifty meters from the control.
Orienteering 17:26 2.51 km (6:56 / km) +89m 5:53 / km
ahr:163 max:175 8c shoes: 201110 Inov-8 X-Talon 212
Andrew had to head back shortly, so I skipped loop C in favor of picking up loop A. I ran it backwards to add variety. I estimate I lost about ten seconds per control untying the streamers, so maybe 16:10? Uphills are tough.
1 PM
Orienteering 45:15 6.23 km (7:16 / km) +202m 6:15 / km
ahr:157 max:177 13c shoes: 201110 Inov-8 X-Talon 212
After returning to the parking lot and Andrew's departure, I set out to run the September 2011 Night-O that I set but never ran. While I obviously had the advantages of daylight and being the course setter, the point of this exercise was to race while tired. I was worn out from the running at Breakheart, and an hour of O before the Night-O left me tired.
I really struggled on the uphills; I slowed to a walk a few times, and really had to dig deep. I made a 2-3 minute error at control 8 making essentially the same mistake Ali did during the race. Disappointing.
Quickroute. Huge parallel error en route to 8; I thought I was on the other side of the little trail on the last 1/3 of the leg, and that I had crossed the marsh at least 50 meters to the right of where I did. Also probably missed 10, but I had trouble setting that for the race, too.
I really struggled on the uphills; I slowed to a walk a few times, and really had to dig deep. I made a 2-3 minute error at control 8 making essentially the same mistake Ali did during the race. Disappointing.
Quickroute. Huge parallel error en route to 8; I thought I was on the other side of the little trail on the last 1/3 of the leg, and that I had crossed the marsh at least 50 meters to the right of where I did. Also probably missed 10, but I had trouble setting that for the race, too.
Saturday Feb 18, 2012 #
9 AM
Orienteering 37:46 4.49 km (8:25 / km) +134m 7:19 / km
ahr:163 max:175 26c shoes: 201110 Inov-8 X-Talon 212
The first exercise I designed at Breakheart was a 4.2 km control pick. I started the day poorly - I hadn't finished designing the exercise, and woke up at 6:30 after not enough sleep to finish, print maps, pick up le car and Giacomo, and get to Breakheart. I arrived at about 9:25, when I had planned on 9. Fail. Magnus, Pia, Dean, and Vadim joined Giacomo and me; after distributing the maps, I was still a bit flustered, didn't warm up, and orienteered poorly out of the start. My orienteering was very choppy. Pia, whom I ran into at 15, was very smooth and fluidic; you couldn't tell she had hit a control except that she turned abruptly. It's tricky to run a control pick without flags, but it is important to have enough confidence even without the flag.
I accidentally pressed "stop" on my watch at control 16, and didn't restart until 18. I suspected I had missed 12 by stopping at the second cliff, based primarily on the vegetation I had to hack my way through en route to 13. I was also doubtful of 4, but according to the Quickroute, I missed 12 and 4-6. Off, fail. However, I'm having enough trouble fitting to features I know I hit that some of the error may be due to map distortion.
Quickroute
I accidentally pressed "stop" on my watch at control 16, and didn't restart until 18. I suspected I had missed 12 by stopping at the second cliff, based primarily on the vegetation I had to hack my way through en route to 13. I was also doubtful of 4, but according to the Quickroute, I missed 12 and 4-6. Off, fail. However, I'm having enough trouble fitting to features I know I hit that some of the error may be due to map distortion.
Quickroute
Orienteering 34:47 5.04 km (6:54 / km) +146m 6:02 / km
ahr:145 max:182 16c shoes: 201110 Inov-8 X-Talon 212
The second exercise of the day was a set of O-tervals. I had planned to put a little line-O between the control pick and the O-tervals, but I ran out of time. Giacomo, Magnus and I finished the control pick nearly simultaneously, so we improvised a (straight) line-O. We rotated starts on the O-tervals at 15-20s intervals.
I tried to choose easier control locations for the O-tervals, but they were still somewhat tricky, especially given the thick, gnarly vegetation. While my flow was still not optimal, the speed and HR graphs suggest I achieved my objective. I had run out of preprinted maps, but I did have one or two all-control maps that I had printed accidentally. I ran with one of those, and had the added challenge of remembering what the sequence of legs was. I made one mistake, running to eight; I hit seven fine, then accidentally translated my position mentally to six and tried to run to eight from six. Hilarity ensued.
Quickroute
O-terval distance (km), time:
1.1, 8:06
0.87, 6:54
0.97, 7:48
1.01, 7:16
0.73, 4:43
I tried to choose easier control locations for the O-tervals, but they were still somewhat tricky, especially given the thick, gnarly vegetation. While my flow was still not optimal, the speed and HR graphs suggest I achieved my objective. I had run out of preprinted maps, but I did have one or two all-control maps that I had printed accidentally. I ran with one of those, and had the added challenge of remembering what the sequence of legs was. I made one mistake, running to eight; I hit seven fine, then accidentally translated my position mentally to six and tried to run to eight from six. Hilarity ensued.
Quickroute
O-terval distance (km), time:
1.1, 8:06
0.87, 6:54
0.97, 7:48
1.01, 7:16
0.73, 4:43
Running warm up/down 4:00 [1] 0.6 km (6:40 / km)
shoes: 201110 Inov-8 X-Talon 212
Quick cool down with Giacomo.
Thursday Feb 16, 2012 #
6 PM
Running 22:24 [1] 3.92 km (5:43 / km) +13m 5:38 / km
shoes: 201104 Mizuno Waverider 14
Running to the track workout.
Running 42:53 [1] 7.8 km (5:30 / km)
shoes: 201104 Mizuno Waverider 14
CSU indoor Track workout at BU. Attendance was good tonight; from the O section, Magnus, Stephen, Keith and I were present. Tom D. was back; I haven't seen him in several weeks due to our respective non-overlapping illnesses. Tonight, my breathing was slightly labored; I seemed to have more trouble getting oxygen than typically. However, apart from some minor lingering symptoms, I seem to have recovered from my cold.
The workout was an inverted pyramid - 1200, 800, 400; 400, 800, 1200, with 4x200 at the end, 200m active recovery between reps, and 400m recovery after the 1200s. I started strong - hanging with Terry, Tom, and Kevin, but really fell off on the second half of the pyramid. In a hypocritical move, I then ramped it up for the 200s. On the last 200, Terry urged us to "have fun with it," and Tom and I took off together.
(12, 8, 4): 4:06, 2:44, 1:16
(4, 8, 12): 1:18, 2:45, 4:24
4x200: 35, 36, 34, 29
The workout was an inverted pyramid - 1200, 800, 400; 400, 800, 1200, with 4x200 at the end, 200m active recovery between reps, and 400m recovery after the 1200s. I started strong - hanging with Terry, Tom, and Kevin, but really fell off on the second half of the pyramid. In a hypocritical move, I then ramped it up for the 200s. On the last 200, Terry urged us to "have fun with it," and Tom and I took off together.
(12, 8, 4): 4:06, 2:44, 1:16
(4, 8, 12): 1:18, 2:45, 4:24
4x200: 35, 36, 34, 29
Running warm up/down 3:00 [1] 0.6 km (5:00 / km)
shoes: 201104 Mizuno Waverider 14
Three laps of strides with the gang. I arrived just in time to do the last drill before the workout started. I forgot my heart rate monitor at home, so no HR data tonight.
Wednesday Feb 15, 2012 #
11 PM
Running 1:18:45 15.81 km (4:59 / km) +25m 4:57 / km
ahr:147 max:157 shoes: 201104 Mizuno Waverider 14
Restored to some measure of vitality and bearing the responsibility of a wiser, more mature 27-y.o., I set out on a base run around the river. Conditions were fantastic - 3° C, clear, with a 5 kph breeze; I comfortably ran in SL top, tights, and gloves. I considered turned back from the Esplanade at Mass Ave, but I was feeling good, and pressed on.
I listened to my newest audiobook, Bradbury's Fahrenheit 451. I found Bradbury excessively flowery when I was younger, but the richness of his imagery and description is delightful now. So far, the book is excellent, and I highly recommend it. It fits the dystopian theme of much of my reading lately. I'm currently also reading a tangible, paperback non-fiction book: It's My Party Too - a critique of the Republican trend toward extremism by a moderate Republican.
More than most people I know, I define my reality in terms of a struggle, a battle, a crusade to exist. I think of myself as a problem solver, and there are many ills in the community and the world that must be addressed. However, the point of life is not a circular pursuit of solving the problems of life; existence should itself be rewarding. Challenge (a somewhat contrived form of struggle), growth, pursuit of excellence, and the more general and ethereal utility drive our passion for life. Fahrenheit 451 touches on some of these themes along the dimension of complexity. There are many challenges which lie before me, and the trajectory of my existence is the sum of a set of local, isolated moments when I am given a choice between my crusade for passionate life and oblivion.
To be a naive 26 again! How the world has changed.
I listened to my newest audiobook, Bradbury's Fahrenheit 451. I found Bradbury excessively flowery when I was younger, but the richness of his imagery and description is delightful now. So far, the book is excellent, and I highly recommend it. It fits the dystopian theme of much of my reading lately. I'm currently also reading a tangible, paperback non-fiction book: It's My Party Too - a critique of the Republican trend toward extremism by a moderate Republican.
More than most people I know, I define my reality in terms of a struggle, a battle, a crusade to exist. I think of myself as a problem solver, and there are many ills in the community and the world that must be addressed. However, the point of life is not a circular pursuit of solving the problems of life; existence should itself be rewarding. Challenge (a somewhat contrived form of struggle), growth, pursuit of excellence, and the more general and ethereal utility drive our passion for life. Fahrenheit 451 touches on some of these themes along the dimension of complexity. There are many challenges which lie before me, and the trajectory of my existence is the sum of a set of local, isolated moments when I am given a choice between my crusade for passionate life and oblivion.
To be a naive 26 again! How the world has changed.
Strength training 4:00 [3]
Weak strength mini-session:
2x50 oblique elbow-to-knee crunches (each side)
Jeremy Lin has created a storm from his tremendous success over the past two weeks on the New York Knicks, and his story is impressive. I watched the NBA Finals in 1996-1998 (and not since) primarily because of the spectacle and tour de force of Michael Jordan. There is something about extraordinary achievement that is compelling. Hopefully Lin will continue to play well.
2x50 oblique elbow-to-knee crunches (each side)
Jeremy Lin has created a storm from his tremendous success over the past two weeks on the New York Knicks, and his story is impressive. I watched the NBA Finals in 1996-1998 (and not since) primarily because of the spectacle and tour de force of Michael Jordan. There is something about extraordinary achievement that is compelling. Hopefully Lin will continue to play well.
Tuesday Feb 14, 2012 #
7 AM
Running 31:00 6.74 km (4:36 / km) +14m 4:33 / km
ahr:162 max:182 shoes: 201108 Asics GT-2150
Morning run around Cambridge. I set a goal of running four miles in the allotted thirty minutes and achieved it on the virtue of a haul up Beacon St. The temperature was -1°C; I comfortably ran in LL top, LS bottom, and gloves. Another runner and I started running up Beacon from Inman simultaneously and on opposite sides of the road, so I was left no alternative but to throw down. I won, though he was persistent.