Training Log Archive: iansmithIn the 7 days ending May 5, 2013:
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Sunday May 5, 2013 #
Note
Behold the majesty, Adamski at Tiomila. He is wearing his battle face.
11 AM
Running warm up/down 14:55 2.56 km (5:49 / km) +15m 5:39 / km
ahr:144 max:157 shoes: 201206 Inov-8 X-talon 212
Running warmup. My right hamstring felt a bit stiff, and my left calf was tight. Anna and I discussed goals for the run today on the drive over; I decided that I wanted to plan in advance, execute cleanly, and leave the controls well. My body is a bit tired after three hard-ish runs in the past four days, so I figured on a more ginger effort than typical.
I thought of this as one last rehearsal at slow tempo to make sure all my technique was lining up before the performance etc.
I thought of this as one last rehearsal at slow tempo to make sure all my technique was lining up before the performance etc.
Orienteering 57:13 7.16 km (8:00 / km) +185m 7:05 / km
ahr:158 max:173 22c shoes: 201206 Inov-8 X-talon 212
Giovanni's red course at Lynn Woods, which he asserted was a "middle distance." Listed course length: 6.3 km. I guess Thierry could do it in 35?
I started fairly gingerly - reading the map well, cruising physically. My route to 3 could have been improved; I think the best route with the green as is mapped is to run right to the trail and bust into the control from the west. Brendan, who started a few minutes behind me, caught up to me at 4, and I picked up the pace a bit. I ran low to 5, which apparently was a bad route choice compared to going straight and high.
I relaxed a bit on 6-8, just cruising. Six surprised me; I guess I didn't read the content of the circle very well. Boulders were not useful, as they are undermapped and most are not distinctive. Contours and water features were best; bare rock could be useful, but was often mapped as a clearing. I stopped a bit short of six before seeing it.
Nine and ten were solid, and I was surprised to see Brendan relocate at 10 and come into the control behind me. I focused on running my plan and not being affected by him. I was stymied by a circularly mapped rock pillar in front of 11, and Brendan caught up. We busted down to 12, but he was cruising faster. I settled on the trail to 13, and it became apparent he was running straight.
My attack into 13 wasn't great, but good visibility and the prominent bare hillside mitigated it. Controls 14-16 were clean, and I executed my trail route to 17 fine. All the controls at the end were fine - a few seconds hesitation here and there, but the flags were always where I expected them. A good clean day, if a bit reserved. AP thinks I only lost time on 5 (bad rc), but I definitely shed about 20s at 6 and 11.
Quickroute.
I started fairly gingerly - reading the map well, cruising physically. My route to 3 could have been improved; I think the best route with the green as is mapped is to run right to the trail and bust into the control from the west. Brendan, who started a few minutes behind me, caught up to me at 4, and I picked up the pace a bit. I ran low to 5, which apparently was a bad route choice compared to going straight and high.
I relaxed a bit on 6-8, just cruising. Six surprised me; I guess I didn't read the content of the circle very well. Boulders were not useful, as they are undermapped and most are not distinctive. Contours and water features were best; bare rock could be useful, but was often mapped as a clearing. I stopped a bit short of six before seeing it.
Nine and ten were solid, and I was surprised to see Brendan relocate at 10 and come into the control behind me. I focused on running my plan and not being affected by him. I was stymied by a circularly mapped rock pillar in front of 11, and Brendan caught up. We busted down to 12, but he was cruising faster. I settled on the trail to 13, and it became apparent he was running straight.
My attack into 13 wasn't great, but good visibility and the prominent bare hillside mitigated it. Controls 14-16 were clean, and I executed my trail route to 17 fine. All the controls at the end were fine - a few seconds hesitation here and there, but the flags were always where I expected them. A good clean day, if a bit reserved. AP thinks I only lost time on 5 (bad rc), but I definitely shed about 20s at 6 and 11.
Quickroute.
Orienteering 30:00 3.51 km (8:33 / km) +62m 7:51 / km
ahr:132 max:159 11c shoes: 201206 Inov-8 X-talon 212
Control pickup. Legs felt ok, though a little tired.
Saturday May 4, 2013 #
Event: NEOC: Mt. Misery
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: 201304 Inov-8 Oroc 280s
Orienteering 37:11 [3] 4.3 km (8:39 / km) +100m 7:45 / km
18c shoes: 201304 Inov-8 Oroc 280s
Orienteering 24:00 [2] 3.1 km (7:45 / km)
12c shoes: 201304 Inov-8 Oroc 280s
Orienteering (Control pickup) 20:00 [1] 2.5 km (8:00 / km)
shoes: 201304 Inov-8 Oroc 280s
Thursday May 2, 2013 #
Event: CSU Park-O #3: Boston Common
7 PM
Running 12:57 2.39 km (5:25 / km) +4m 5:22 / km
ahr:139 max:160 shoes: 201206 Inov-8 X-talon 212
Warmup cruise over to Boston Common. While the CSU website said the event started at 7 PM earlier today, the start window apparently opened at 6 PM. At my arrival at 7:30, there were only two people still out on the course (though apparently many people showed up at 7). I aborted my warmup and started the course.
Orienteering 23:01 5.03 km (4:34 / km) +39m 4:24 / km
ahr:160 max:168 30c shoes: 201206 Inov-8 X-talon 212
Park-O designed by Giacomo; the course was as interesting as Boston Common can achieve, and the control placement was magnificent. The only suggestion I could make would be having a section of course with lots of very short legs with quick direction changes, but the printing was packed with the course as it was.
My legs felt sluggish after yesterday's workout, and my left hamstring and right calf were tight. I ran as hard as I could comfortably, but didn't push anything. I also didn't punch; I touched each control and moved on. Had everyone not been waiting on me, I would have punched legitimately.
My legs felt sluggish after yesterday's workout, and my left hamstring and right calf were tight. I ran as hard as I could comfortably, but didn't push anything. I also didn't punch; I touched each control and moved on. Had everyone not been waiting on me, I would have punched legitimately.
Running 22:03 3.56 km (6:12 / km) +26m 5:59 / km
ahr:130 max:151 shoes: 201206 Inov-8 X-talon 212
Picked up five controls, then ran home.
Wednesday May 1, 2013 #
Note
Legs feel a bit tired. Getting lots of sleep over the next 11 days must be a top priority.
Yay 90 pts*. This is exciting, though my rank is inflated because of the paucity of A-meet events from the fall; many competitors don't have the requisite 4 races. While it's cool setting a "PR" in the blue rankings, this is basically immaterial because if I have to use my ranking in the trials races, my chances of making the team are very low. I suppose when it gets rescaled, it will pick up a few points - probably to around 92.4. The blue field has been a bit weaker this year than in years past; the onus is on all of us to get faster. Being in the top k in any field is neat, but it should be the goal of the entire community to raise the competitive standard.
*I was buoyed by the change to top four races. All other things equal, my ranking would be 87.4 if the top (n/2+2) races were used, as in the past. Of course, were (n/2+2) used, the rankings for others would also have shifted monotonically down, so maybe I would have normalized higher relative to the field. Dunno.
Yay 90 pts*. This is exciting, though my rank is inflated because of the paucity of A-meet events from the fall; many competitors don't have the requisite 4 races. While it's cool setting a "PR" in the blue rankings, this is basically immaterial because if I have to use my ranking in the trials races, my chances of making the team are very low. I suppose when it gets rescaled, it will pick up a few points - probably to around 92.4. The blue field has been a bit weaker this year than in years past; the onus is on all of us to get faster. Being in the top k in any field is neat, but it should be the goal of the entire community to raise the competitive standard.
*I was buoyed by the change to top four races. All other things equal, my ranking would be 87.4 if the top (n/2+2) races were used, as in the past. Of course, were (n/2+2) used, the rankings for others would also have shifted monotonically down, so maybe I would have normalized higher relative to the field. Dunno.
C • 90+ 3
9 AM
Running 14:10 2.86 km (4:57 / km) +3m 4:56 / km
ahr:155 max:167 shoes: 201304 Asics Gel Cumulus 13
Commute.
11 PM
Running 58:25 11.52 km (5:04 / km) +1m 5:04 / km
ahr:153 max:182 shoes: 201304 Asics Gel Cumulus 13
I stayed at work longer than was advised yesterday, and my legs weren't feeling great, so I postponed the interval workout to today. Last big quality workout before the trials. I warmed up for twenty minutes, ran 4x100m strides, then did 4x400, 1600, 3x400. The last 400 was added on at a whim.
I was very slow out the start - my HR barely reached my lactate threshold on the first three 400s. I didn't look at my watch until the third one, when I realized how slowly I had been running. My mile was pitifully slow, and I was a bit upset. I decided to hammer the last three 400s, and ran satisfactory times. Given my fatigue after West Point, I'm not terribly dissatisfied, and the short quick intervals will hopefully lead to a bit more quickness in my running.
4x400 (1:30 rest): 1:27, 1:25, 1:23, 1:18
1600: 1:27, 1:30, 1:26, 1:24 = 5:47 (r u srs)
3x400: 1:15, 1:16, 1:15
I was very slow out the start - my HR barely reached my lactate threshold on the first three 400s. I didn't look at my watch until the third one, when I realized how slowly I had been running. My mile was pitifully slow, and I was a bit upset. I decided to hammer the last three 400s, and ran satisfactory times. Given my fatigue after West Point, I'm not terribly dissatisfied, and the short quick intervals will hopefully lead to a bit more quickness in my running.
4x400 (1:30 rest): 1:27, 1:25, 1:23, 1:18
1600: 1:27, 1:30, 1:26, 1:24 = 5:47 (r u srs)
3x400: 1:15, 1:16, 1:15
Tuesday Apr 30, 2013 #
11 PM
Running 40:01 8.0 km (5:00 / km) +30m 4:54 / km
ahr:153 max:168 shoes: 201210 Inov-8 Road X 255
Commute home.