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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Apr 15, 2013:

activity # timemileskm+mload
  Orienteering3 4:34:43 18.4(14:56) 29.6(9:17) 54679c143.5
  Running4 2:31:56 18.49(8:13) 29.76(5:06) 19249.0
  Total6 7:06:39 36.89(11:34) 59.37(7:11) 73879c192.6
  [1-5]6 7:06:24

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Monday Apr 15, 2013 #

11 PM

Running 30:06 intensity: (8:11 @1) + (18:13 @2) + (3:42 @3) 5.64 km (5:20 / km) +60m 5:04 / km
ahr:148 max:164 shoes: 201304 NB 860

Easy recovery run to Davis and back. I bruised my right knee at Pawtuckaway while climbing over a felled tree, and that was a little stiff today. I took this chance to break in my new NB 860s, which feel ok.

Sunday Apr 14, 2013 #

9 AM

Orienteering 36:27 intensity: (5:10 @1) + (12:11 @2) + (14:48 @3) + (4:18 @4) 3.97 km (9:11 / km) +73m 8:25 / km
ahr:154 max:168 shoes: 201110 Inov-8 Oroc 280

CSU Training camp: Line-O. I think I did a good job with this; after corridor, line-O feels easy. Still, there are some vague green areas in the Fells where I may have deviated.

Orienteering 45:40 intensity: (22:03 @1) + (5:22 @2) + (7:15 @3) + (6:13 @4) + (4:47 @5) 4.89 km (9:20 / km) +117m 8:20 / km
ahr:143 max:186 27c shoes: 201110 Inov-8 Oroc 280

O-tervals with Giacomo and Dan O'Leary. We took three controls consecutively, and consecutive intervals started and ended at the same control. The trio of Lori, Anna, and Anne started a little ahead of us and seemed to have chosen a different number of controls per o-terval, as we kept leap-frogging.
2 PM

Orienteering 17:25 intensity: (9 @1) + (48 @2) + (3:02 @3) + (11:15 @4) + (2:11 @5) 2.71 km (6:25 / km) +24m 6:09 / km
ahr:167 max:181 10c shoes: 201110 Inov-8 Oroc 280

Leg two of the sprint relay. My partner was Madison, a freshman at Olin, who just started orienteering in March. He did a great job under some tough technical conditions, and was impressively enthusiastic. My flow was a bit weak, and I hesitated at control 1 when I didn't find a streamer.

Orienteering 19:43 intensity: (4 @1) + (1:01 @2) + (6:27 @3) + (11:56 @4) + (15 @5) 2.93 km (6:43 / km) +45m 6:14 / km
ahr:166 max:176 12c shoes: 201110 Inov-8 Oroc 280

Leg four of the sprint relay. Tired.

Orienteering 20:00 [1] 2.02 km (9:53 / km) +63m 8:33 / km
ahr:134 max:157 shoes: 201110 Inov-8 Oroc 280

Control pickup. My left arch hurt for much of the afternoon, though I suspect this is due as much to decrepit O-shoes as to actual tissue injury. I also have a popped blister on my right big toe that made me very glad to finish the day. Overall, it was an excellent day with good turnout, reasonable conditions, and solid, technical exercises.

Saturday Apr 13, 2013 #

1 PM

Running 4:46 intensity: (3:12 @1) + (1:34 @2) 0.8 km (6:00 / km) +12m 5:35 / km
ahr:138 max:154 shoes: 201110 Inov-8 Oroc 280

I convinced Alex to come for some Secret Ninja Training at Pawtuckaway, and Dave and Izzy joined our merry band.

Orienteering 1:10:05 intensity: (11:10 @1) + (16:21 @2) + (24:35 @3) + (17:24 @4) + (35 @5) 6.74 km (10:24 / km) +119m 9:33 / km
ahr:156 max:176 6c shoes: 201110 Inov-8 Oroc 280

I designed two exercises in the morning: the first started with a corridor-O and finished with (ghetto) window-O. The objective of the second part of the exercise was to pay careful attention to bearing and distance, and simplify enough in the vicinity of the control to reacquire contact upon exiting the blank section. I didn't figure out how to make a circular window in OCAD, so I just drew white rectangles over the middle third of each leg.

The corridor (clockwise) was accidentally narrow at the start, but I felt pretty smooth. My reluctance to descend is apparent at the eastward session about 1 km into the course. I kept seeing Alex during the exercise, and I seriously messed up at the northernmost section. It took me a few hundred meters to appreciate my error, and I deviated from the corridor much earlier than I thought.

I did ok during the window-O, but my reluctance to descend is clear on control 2. I wanted to use the hill under the '2' as a guide, but I clung to it too much. Quickroute.

Orienteering 1:05:23 intensity: (6:35 @1) + (13:29 @2) + (30:44 @3) + (14:35 @4) 6.33 km (10:20 / km) +105m 9:32 / km
ahr:156 max:174 24c shoes: 201110 Inov-8 Oroc 280

The second exercise was a control pick interspersed with some longer legs. I ran out of gas near the end and skipped six controls to try to make it back in time. I was about seven minutes late.

Quickroute. Sluggish.

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: 201110 Inov-8 Oroc 280

Friday Apr 12, 2013 #

11 PM

Running 1:05:44 intensity: (8 @0) + (4:11 @1) + (28:31 @2) + (32:03 @3) + (51 @4) 13.07 km (5:02 / km) +44m 4:57 / km
ahr:153 max:167 shoes: 201210 Inov-8 Road X 255

I tripped hard on my shoelace loop near the end of my run and scraped up both hands. I will rectify this by trimming my laces. This run was also somewhat longer than I initially planned, those I can certainly use the kms. I seem to have recovered enough to resume quality workouts, and I hope to get 8-10 workouts in addition to races between now and the trials.

Thursday Apr 11, 2013 #

10 PM

Running 46:20 intensity: (7 @0) + (3:14 @1) + (24:18 @2) + (17:47 @3) + (54 @4) 9.45 km (4:54 / km) +76m 4:43 / km
ahr:152 max:167 shoes: 201304 Asics Gel Cumulus 13

It would appear that I am behind in my training leading up to the trials. It's time for a montage.

Tuesday Apr 9, 2013 #

Note
(sick) (rest day)

Return to training may have been premature.

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