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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Dec 1, 2012:

activity # timemileskm+mload
  Orienteering4 4:30:56 16.78(16:09) 27.0(10:02) 50017 /59c28%75.5
  Running4 2:15:00 12.09(11:10) 19.45(6:56)17.3
  Total5 6:45:56 28.86(14:04) 46.45(8:44) 50017 /59c28%92.8

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Saturday Dec 1, 2012 #

11 AM

Orienteering 42:25 [3] 5.4 km (7:51 / km)
spiked:17/18c shoes: 201110 Inov-8 Oroc 280

US Relay Champs. I was running the first leg for the CSU 4-pt team (CSU 1) with Alex, Ali, and Ken. Mikkel or Biggins would have been logical replacements - Mikkel is definitely stronger than I am on longer courses, but his point was needed for the first 8-pt team (CSU Primo) with Izzy, PG, and Greg. I was nervous approaching the mass start; COC, Chicago, and DVOA all had strong 4-pt teams. Overall, I had a solid run - no major mistakes, and finished with the lead just over two minutes ahead of speedy from DVOA.

I took off at the start, and was in the lead. I tried to relax and read ahead; the trails were a bit confusing to 1, but I didn't err. Speedy outmaneuvered me through the green and punched just ahead of me. I was faster on the downhills, and we crossed the reentrant to 2 together. We curved around the spur, but he edged past me to punch 2 a few seconds ahead. Ctrl 3 was a trail run followed by a slog uphill to an impossible-to-miss clearing on the ridge; Speedy got to the control first, followed by me and Matthias from CAOC a few seconds back. We took essentially the same route to 4 and punched in the same order. To 5, speedy and Matthias were a bit far to the right, and I punched about 10s up. Six was forked - I noticed Matthias and speedy leave the trail earlier than I thought, but I stuck to my plan and ran into my control alone.

I figured the fastest route to 7 was taking the low trail along the reentrants, but I guessed that speedy and Matthias would go high along the spur. I pushed on the trail, but had to negotiate some downed trees. As I rounded the final spur before the big uphill climb to 7, I saw speedy to my left, and we dragged ourselves up the slope together. He punched first into 7, but I squeezed past him through the green to 8. I kept the lead on the short legs to 9 and 10, but I was wary of trying to break away too fast and make a mistake. I misread the contours at 11 and ran up the wrong reentrant about 30m to the right; speedy punched the control first, and I had to fight through some green to get to it. We were together to 12; 13 was a longer leg, negotiating some ambiguous hillsides. We were cautious, and reached the control simultaneously. He then ran low to 14, while I stayed high - my route was better, and once we reached the road free of vegetation, I kicked up my speed. Control 16 was forked, but I had a comfortable head start at 14 and never looked back. Speedy finished about 2:30 after I did, followed by Matthias, Balter (Team Water Dragon) and Will from COC. Hearing the roar of the crowd as I came into view of the arena was magnificent.

My race was pretty safe; I didn't break away from Vadim until the end. It would have been nice to finish with a 5 minute lead, but even if I had the physical stamina to do that (unclear), the risk of navigational error would be high. Running first leg was great fun, but the lead pack of Matthias, Vadim and I broke away quickly. The last time I saw anyone else on the course was on my dogleg out of 6. Alex, Ali, and Ken all had great runs, and we finished with a 2:30 lead.

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: 201110 Inov-8 Oroc 280

Warmup, starting about 25 minutes before the mass start. I changed clothes, put on my bib, took some shot blocks, warmed up and stretched. I felt nervous, but my feet felt excellent.

Friday Nov 30, 2012 #

8 PM

Orienteering 1:18:31 [3] 8.6 km (9:08 / km) +500m 7:04 / km
shoes: 201110 Inov-8 Oroc 280

Ali and I arrived in Dayton at 5:30 PM, then drove down to Mt. Airy Forest for the Night-O champs. I had the last blue start, just after 8 PM, and had plenty of time to register, change, check my head lamp, munch some Shot Blocks, and warm up. Going into the weekend, I was very anxious about my left foot - something had been hurt at Harriman last week when I put my weight on a rock. I reasoned that the Night-O champs course would be a proving ground for the relay - if I couldn't run well enough, we could substitute Mikkel or Biggins for the top team. This was the debut race for my bright Magicshine headlamp, which is legitimately bright for a cool $50. I also acquired a wide angle lens, which turns the bright spot into a horizontal bar of light.

The trails were a bit rougher than I was expecting, and I started somewhat conservatively. My foot, which was initially tight, loosened up during the race and felt solid. Overall, my run was decent - one 2 minute error, a few 30s bobbles, but otherwise good. I had adventures in the steep Cincinnati reentrants. I was quite surprised to find out I was only eight minutes back.

I took a straight but climby route choice to 2 rather than the right-side trail (30s), missed 4 a bit right (15s), got stuck in green trying to get to the road from 5 (45s), overran 10 and had to double back (2:00), missed 12 left (15s), and hesitated into 20 (15s). I was pleased that I took what seems to be the best route to 13, though Ali and ken beat me on the same route.

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: 201110 Inov-8 Oroc 280

Monday Nov 26, 2012 #

11 PM

Running 45:00 intensity: (43:00 @1) + (2:00 @5) 7.95 km (5:40 / km)
shoes: 201108 Asics GT-2150

Easy neighborhood run followed by 4x30s reps. I had planned on running longer and felt generally ok, but I started to get tired about 30 mins into the run and cut it short. My feet felt a little tight, but I had no difficulty running. I stretched diligently afterward. I started the audiobook The Perks of being a Wallflower, and the writing is compelling and engrossing thus far. Thoughts about nachos for much of the run motivated me.


Sunday Nov 25, 2012 #

8 AM

Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
24c shoes: 201104 Mizuno Waverider 14

Running 1:00:00 [1] 7.0 km (8:34 / km)
shoes: 201104 Mizuno Waverider 14

2 PM

Orienteering 1:30:00 [1] *** 8.0 km (11:15 / km)
17c shoes: 201104 Mizuno Waverider 14

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