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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Aug 20, 2015:

activity # timemileskm+mload
  Running5 2:56:43 20.13(8:47) 32.4(5:27) 11317.7
  Orienteering1 33:39 4.1(8:12) 6.6(5:06)20.1
  Elliptical1 30:00 2.8(10:44) 4.5(6:40)3.0
  Erg1 21:29 3.11(6:55) 5.0(4:18)5.4
  Strength training1 20:0010.0
  Swimming1 5:002.5
  Total7 4:46:51 30.14 48.5 11358.7
averages - weight:84kg

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Thursday Aug 20, 2015 #

10 AM

Running 17:30 [1] 3.0 km (5:50 / km)
shoes: 201408 Inov-8 Bare-grip 200

Warmup on the track in the quarantine.

Orienteering 18:39 [4] 4.1 km (4:33 / km)
shoes: 201408 Inov-8 Bare-grip 200

Canadian Orienteering Championships M21 sprint at the University of Prince Edward Island. I was not happy with my physical performance; I was lethargic and lacking power. Much more tragically, I skipped control 7 - I ran right by it. I was reading ahead to 9, which looked a little tricky, and my execution to 7 made 8 almost collinear. A disastrous mental mistake; I don't usually make these sorts of errors. A frustrating MP. The sprint was very much a runner's course; while the campus was replete with detail, the course could generally be simplified to negotiating buildings and occasional uncrossable features. I made a dumb 15s mistake on 17 when I missed a stair and ran around on a ramp. I also had about 15s of hesitation to 22 when I misread it as being inside a fence bend rather than outside. I'll upload the map when I return to Bostonburg.

I donated blood last week, and I wonder how much that has affected my aerobic capacity.

It was great to see all my Canuck friends.

Orienteering 15:00 [1] 2.5 km (6:00 / km)
shoes: 201408 Inov-8 Bare-grip 200

For a cool down, I ran back the start and jogged the course through control 10, trying to recreate what was in my thought process and how I can avoid errors like the one I made today. I recalled that some fundamental sprint techniques - like folding my map for the next leg before reaching the control, and smooth entrances and exits - were lacking. There is much to be improved.
3 PM

Swimming 5:00 [3]

After some fish and chips at Brit's Fish and Chips, I went to the beach with a merry band of Canucks and the British lad Ben. We spent most of our time tossing a frisbee around in the surf, and had many glorious dives in pursuit of unreachable tosses.

Wednesday Aug 19, 2015 #

12 PM

Running 32:47 [1] 5.81 km (5:38 / km) +29m 5:30 / km

Monday Aug 17, 2015 #

9 AM

Running 35:20 [1] 6.51 km (5:26 / km) +14m 5:22 / km

Sunday Aug 16, 2015 #

5 PM

Elliptical 30:00 [1] 4.5 km (6:40 / km)
shoes: 201505 Inov-8 Flite 230

Warmup on elliptical. I tried to keep my cadence at 95-100, though I lagged near the end because it was hot. There was only one other guy in the gym; I listened to episode 17 of a machine learning podcast featuring my collaborator, Jennifer Listgarten. She gave me a shoutout, woo.

Strength training 20:00 [3]

5x15 leg curls at 70 lbs
5x10 leg extensions at 85 lbs
3x10 squats at 135-145 lbs
medicine ball assisted kayakers
5 pullups for kicks

Especially during the squats, I didn't feel the targeted muscles were the limiting factors; rather, it was everything else stabilizing everything that felt unfamiliar. I kept the weight moderate, as I haven't lifted in quite some time, but I felt like I could have done more.

Erg 21:29 [2] 5.0 km (4:18 / km)

5k erg for maximum cross training fun. My butt started to hurt a bit, and I noticed my posture was deteriorating; fortunately, the angle of the display - and in particular seeing something behind it at the catch - made assessment easy, and I tried to correct. Stroke rate of about 26, with time/500m in the 2:05-2:15 range by design. Weighed in at 84 kg (186 lbs for you metrically challenged), but after the workout. That's a lot to drag up hills.

Saturday Aug 15, 2015 #

7 AM

Running 36:06 [1] 6.17 km (5:51 / km) +70m 5:32 / km
shoes: 201507 Mizuno Wave Inspire 11

Easy run with Alex and Boris before games and waffles.

Friday Aug 14, 2015 #

7 PM

Running 55:00 [1] 10.9 km (5:03 / km)
shoes: 201507 Mizuno Wave Inspire 11

Evening run around the river. Garmin was gimpy (database was full) and failed to record anything. Museum of Science - BU loop. Pleasant day, albeit humid.

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