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Training Log Archive: iansmith

In the 7 days ending May 19, 2013:

activity # timemileskm+mload
  Running3 2:48:48 20.58(8:12) 33.12(5:06) 13263.7
  Map Exercises1 12
  Total4 2:49:00 20.58 33.12 13263.7
  [1-5]3 2:48:45
averages - sleep:13

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Sunday May 19, 2013 #

slept:13.0 (sick) (rest day)

Felt very tired for some reason, so I slept for a long time. I woke with a bit of a headache, and disappointingly decided to skip the Rocky Woods meet.

Map Exercises (Catching Features) 12 [0]

I have been really bad about logging my Catching Features consistently; I have run 12 courses in the past 30 days, though I probably have forgotten several more from the previous months.

My lifetime experience with CF amounts to 187 courses and 31 reruns. Woot.

Saturday May 18, 2013 #

10 AM

Running 20:41 [1] 4.04 km (5:07 / km) +1m 5:06 / km
shoes: 201304 NB 860

Run over to Harvard track. I woke up only an hour before the 3 km time trial, and my legs felt sluggish. I ran a few strides to try to wake up my legs.

Running 3:56 [1] 0.84 km (4:40 / km) +1m 4:38 / km
shoes: 201304 NB 860

A few quick laps around the track.

Running race 10:48 [5] 3.0 km (3:36 / km)
shoes: 201304 NB 860

3k time trial with Alex, Anna, and Brendan. Giacomo was planning on coming, but texted me that he had spent too much time packing for home to show up. This was a little unfortunate, as I had no one off of whom to rabbit. Giacomo is over a minute faster than I am, so it's not clear how much help he would have been.

The result is disappointing, though not that far behind my 10:31 PR. The first 600 felt easy, but I started falling off the pace after the first km. I did far better holding pace at my previous effort; I suppose I could be out of practice. A very speedy girl was doing an interval workout while we ran our 3k, and cruised past me once or twice.

Despite this result, I'm hopeful that I can run sub 10 before the end of the year.
Splits: 41, 85, 85, 88, 87, 90, 90, 83.
Kms: 3:32, 3:40, 3:36

Running 17:48 [1] 2.44 km (7:17 / km) +2m 7:15 / km
shoes: 201304 NB 860

Running 24:40 [1] 3.86 km (6:24 / km) +30m 6:09 / km
shoes: 201304 NB 860

Wednesday May 15, 2013 #


Running activities over the next few weeks:
- Sat May 18: 3 km time trial, 10 AM Harvard
- Sun June 2: 2013 Old Sandwich Road Race Half Marathon

I also signed up for the Canadian champs in October. There are round trip flights to Buffalo for < $200.

I am designing the standard courses for the Pawtuckaway camping weekend; others are taking care of the Vampire-O (I hope), WHNO (Ernst), the Canoe-O, and any unusual O. I'm thinking of designing standard classic courses for Saturday and Sunday with a mass start sprint relay on Saturday afternoon. I might shorten Saturday's courses, e.g. make them middle distance.

I also switched my primary club to NEOC. CSU dominates the M-21 rankings, with 8 of the top 25 men on the current OUSA Blue rankings (9 if you count Ali); NEOC has relatively few. I really hope NEOC can send some relay teams to the next champs, and I want to compete in more than just the 8-pt category. Hopefully I can be the nucleus of that; the relay champs need more competition than three or four clubs. I'm also hoping that NEOC members don't feel like they have to be CSU primary to be elite in the US. It's essentially symbolic, as I plan to stay active in both clubs. If anything, my NEOC activity will diminish considerably over the next few months as I transition away from VP Events.
10 PM

Running 57:50 intensity: (3 @0) + (4:43 @1) + (21:27 @2) + (31:32 @3) + (5 @4) 12.16 km (4:45 / km) +41m 4:41 / km
ahr:154 max:165 shoes: 201304 NB 860

Monday May 13, 2013 #


What can be said about this weekend? On the plus side, this is the first team trials at which I have completed all three races since my very first at 2008. I had a very good physical effort and 18/22 of a good long distance race. I won an individual medal on the middle (more due to Boris' ability than my own). Ultimately, I had exactly one goal coming into this event, and I failed. My sprint was a categorical failure, and I find no solace in finishing tenth in the trials. There have at times been glimmers of success in my otherwise mediocre list of results. I run too slowly, and I can't navigate sufficiently quickly or accurately. I conclude that I still don't really know how to orienteer well, and I must train harder physically and technically.

Congratulations to the 2013 WOC team, especially Ethan's extraordinary performance this weekend!
10 PM

Running 33:05 intensity: (1:34 @1) + (12:03 @2) + (17:55 @3) + (1:33 @4) 6.77 km (4:53 / km) +57m 4:42 / km
ahr:155 max:170 shoes: 201304 NB 860

A cool evening: 8 C. My legs felt a little stiff; hamstrings and glutes were noticeably sore, but I did not lack for energy.

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