Training Log Archive: iansmith

Warmup on the track in the quarantine.

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.

C • Blood 8

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.

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.

Sprint C5 - Splits

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. http://www.thetalkingmachines.com/

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.

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.

C • Weighed in 2

Easy run with Alex and Boris before games and waffles.

Event: 2015 Canadian Orienteering Championships
 

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.