Training Log Archive: iansmithIn the 7 days ending Apr 18, 2013:
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Thursday Apr 18, 2013 #
Note
In response to my post in the obligatory thread about the ED, I tried to think of a few ways I thought OUSA could help NEOC.
I suppose there are a few other possible avenues, e.g. more support for elite orienteering. I don't think most of the membership is conscious of what is happening in elite orienteering. I would really like to see NEOC muster more activity on the national stage, including A-meet attendance and teams in the relay champs. It doesn't help that CSU siphons many of the most competitive people; a 4-pt team may not be realistic, but NEOC can definitely assemble solid 8-pt teams. As an aside, perhaps we can tautologically make the relay champs more relevant by making the relay champs more relevant.
- Hire an OUSA mapper, contract him out to clubs. Words cannot convey how useful this would be. I imagine that a club with mapping needs as large as NEOC would still need to find other mappers, and OUSA could help by offering advice on what was needed rather than letting everyone invent their own wheel. Smaller clubs could hire the central mapper.
- Publicity. NEOC has an adequate schedule, but it really lacks publicity infrastructure. This is something the board is currently working on; OUSA could be helpful not by posting some generic materials somewhere, but by explicitly offering a set of instructions on where to advertise and with what materials. What has worked for other clubs? The process could be made stupidly simple: I don't need to talk to Joe Orienteer in Podunk Junctionville, ST about what he did; we need a set of snazzy pdfs or whatever in which we insert our event data and send to a list of places recommended by OUSA. Surely a blanket publicity kit would gain significant traction virtually everywhere, and clubs would just customize it to their particular set of events. Clubs could then refine the materials as needed; we're starting from scratch.
- A robust local schedule
- A regular A-meet schedule (presently stalled)
- The mapping needed to support both of the above
- Outreach and education - scout activities, possibly a junior development program
- Mutually beneficial relationships with neighbor clubs
I suppose there are a few other possible avenues, e.g. more support for elite orienteering. I don't think most of the membership is conscious of what is happening in elite orienteering. I would really like to see NEOC muster more activity on the national stage, including A-meet attendance and teams in the relay champs. It doesn't help that CSU siphons many of the most competitive people; a 4-pt team may not be realistic, but NEOC can definitely assemble solid 8-pt teams. As an aside, perhaps we can tautologically make the relay champs more relevant by making the relay champs more relevant.
6 PM
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: 201206 Inov-8 X-talon 212
Warmup after biking over.
Orienteering 12:25 2.8 km (4:26 / km) +6m 4:23 / km
ahr:171 max:178 15c shoes: 201206 Inov-8 X-talon 212
CSU Park-O #1 at Danehy. Danehy is not a very interesting place to orienteer, and it only partly compensates with convenience. Still, my plan for today was a threshold run, and it's more fun to run with a map than without. The race was over a bit too quickly; I think in the future, I will either run the course again or run it backwards to get a full 20+ minutes.
I ran reasonably well, without mistakes, but I didn't have quite as much zip as I was hoping. I will try to do better in the future.
I ran reasonably well, without mistakes, but I didn't have quite as much zip as I was hoping. I will try to do better in the future.
Running 11:35 2.02 km (5:44 / km) +6m 5:39 / km
ahr:144 max:150 shoes: 201206 Inov-8 X-talon 212
Cool down + extra distance.
Running 10:12 1.7 km (5:59 / km) +6m 5:53 / km
ahr:146 max:154 shoes: 201206 Inov-8 X-talon 212
Control pickup.
Wednesday Apr 17, 2013 #
7 PM
Running 18:00 3.17 km (5:40 / km) +2m 5:39 / km
ahr:144 max:163 shoes: 201304 NB 860
Easy warmup run with Dave and Victor. We dropped Victor off, and Dave decided to come along for some of my intervals.
'Disappointing' doesn't adequately convey the magnitude of my sentiment: A senate in the gun lobby's grip
'Disappointing' doesn't adequately convey the magnitude of my sentiment: A senate in the gun lobby's grip
Running 40:59 8.51 km (4:49 / km) +1m 4:49 / km
ahr:163 max:184 shoes: 201304 NB 860
Interval session. The plan was a pyramid of 4, 8, 12; 12, 8, 4. Unfortunately, there was a big lacrosse game happening at the MIT football field with many spectators, and I decided that running on the track would not be appreciated. Instead, I did a set of Vassar St intervals. The long section of the road that borders Briggs Field is devoid of cars - no driveways or cross streets - and is about 830m long. I six before calling it quits to meet up with Alex and Ed. I'm a bit disappointed with my splits; I was hoping to sustain 3:30/km or 2:54 for each 830. I suppose that's a bit fast for my current fitness.
Workout: 400, 6x830
Splits:
400: 74
830: 2:49, 2:58, 3:00, 2:55, 3:01, 2:58
I think next week, I shall run Nx400 in an effort to bolster my lethargic quickness.
Workout: 400, 6x830
Splits:
400: 74
830: 2:49, 2:58, 3:00, 2:55, 3:01, 2:58
I think next week, I shall run Nx400 in an effort to bolster my lethargic quickness.
Tuesday Apr 16, 2013 #
Note
(rest day)
Monday Apr 15, 2013 #
11 PM
Running 30:06 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 #
Event: CSU All-levels training camp
9 AM
Orienteering 36:27 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 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 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 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 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 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.
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 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.
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 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.