Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iansmith

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m		load
Running	8	5:38:41	40.06	(8:27)	64.46	(5:15)	328		46.6
Orienteering	2	1:51:12	8.53	(13:03)	13.72	(8:06)	208	25c	55.6
Running - Trail	3	55:17	5.35	(10:20)	8.61	(6:25)	119		5.5
Strength training	2	45:00							22.5
Elliptical	1	12:00	1.24	(9:39)	2.0	(6:00)			6.0
Total	12	9:22:10	55.17		88.79		655	25c	136.3

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Sunday Feb 26, 2017 #

10 AM

Orienteering 48:02 [3] 6.05 km (7:57 / km) +84m 7:26 / km
25c shoes: 201606 Inov-8 Oroc 280s

Orienteering! Mass start O-cup race with a dogbone section. I met Christian, the DGL Junior, and Michael, another 30-something. A nice feature of the O-cup is that with the age group handicaps, in principle different age categories can finish together. Nick Duca executed the last two controls better than I did and he and Andrei Logvin finished just ahead of me. Andrei described me as a moose because I am indifferent to vegetation. A fun day, and a great course by Klepperton.

Running - Trail 14:06 [1] 2.17 km (6:30 / km) +27m 6:07 / km
shoes: 201606 Inov-8 Oroc 280s

Cool down jaunt with Christian and Michael. Christian is about to finish high school and was discussing taking a semester abroad in Denmark, where he has dual citizenship. I don't think we've ever met, but we have many mutual friends. Michael has a pair of munchkins, one of whom cheered for him in the middle of the race when I was nearby.

Friday Feb 24, 2017 #

10 PM

Running 22:46 [3] 4.0 km (5:42 / km)
shoes: 201702 Asics Gel-contend

A quick interval workout. I guess I wasn't really recovered from Wednesday, as I felt sluggish. I ran 3x800m on the 200m track; as the "speed lane" is apparently lane 4, the distance may have been slightly greater, about 870m.

Elliptical 12:00 [3] 2.0 km (6:00 / km)
shoes: 201702 Asics Gel-contend

Warmup on elliptical before jumping onto the track.

Wednesday Feb 22, 2017 #

9 PM

Running 44:39 [1] 8.0 km (5:35 / km)
shoes: 201607 Asics GT1000

Quick trip to the gym for indoor track. It's getting warm enough (le sigh) that this may not be necessary soon. I ran 2 km easy, then 8x400m with 2:00 rest between them, then a 1.2 km cooldown. Apparently lane 4 of the track was the speed lane, so the intervals were probably 435m. I ran 86-90s.

Sunday Feb 19, 2017 #

11 AM

Running 57:23 [1] 10.48 km (5:28 / km) +71m 5:18 / km
shoes: 201607 Asics GT1000

Friday Feb 17, 2017 #

8 PM

Running - Trail 35:11 [1] 5.43 km (6:28 / km) +92m 5:58 / km
shoes: 201702 Asics Gel-contend

Thursday Feb 16, 2017 #

Note

User poll: do you consider the CN Tower (a) an engineering marvel and architectural achievement, (b) an evocative symbol of Canadian society, or (c) a bleeding eyesore?

C • CN Tower 8

Wednesday Feb 15, 2017 #

9 PM

Running 24:21 [2] 4.6 km (5:18 / km)
shoes: 201702 Asics Gel-contend

A bit of a hodgepodge today: I went to the U Toronto Athletic Centre [sic, at least according to Cristina] after work today for a quick workout. I think I prefer the smaller but equally British Goldring Centre for High Performance Sport, but the main Centre has an indoor track. I warmed up for ten minutes on this strange motorless curved treadmill while the track was unavailable, then switched to the track for 6x200m repeats. I ran 35-37s, though I was suffering a bit with an initial 1 minute recovery. I felt ok.

C • Centre [sic] 2

Strength training 15:00 [3]

I wrapped up with 3x10 squats with 62 kg then a quick core circuit of tuckups, obliques, kayakers, and plank. My quads were rebelling at the squats after repeats.

Sunday Feb 12, 2017 #

Event: UKR O-Cup

10 AM

Orienteering 1:03:10 [3] 7.68 km (8:14 / km) +124m 7:37 / km
shoes: 201606 Inov-8 Oroc 280s

Orienteering in 20 cm of snow at Vivian North Tract (apparently). I felt the ice in my veins, but mostly because it was cold. Klepperton and I planned to travel to this race last week, but I failed to glance outside until 20 minutes before my departure - and so didn't account for the steadily falling snow. After picking up Mark, our expected 50 minute transit took about twice as long as the plows negotiated the highways. We arrived just after the mass start, and I set out with about a fifteen minute penalty. It looks like I was Klepperton'd by about a minute, which is motivating. The O-cup is designed to be a handicapped mass start, so that in a perfect world, everyone would finish at the same time. There were six dog-bone control pairs for the first part that could be taken in any order followed by a standard course of six controls; I was required to take all the controls. It was a fun outing. I ran into Ralph and met a handful of new faces. All-terrain Prius negotiated the snow reasonably well.

Running - Trail 6:00 [1] 1.0 km (6:00 / km)
shoes: 201606 Inov-8 Oroc 280s

Cool down jog with Klepperton.

2 PM

Strength training 30:00 [3]

Shoveling snow.

Saturday Feb 11, 2017 #

8 PM

Running 47:41 [1] 9.11 km (5:14 / km) +12m 5:12 / km
shoes: 201702 Asics Gel-contend

Tuesday Feb 7, 2017 #

Note

Catch me at the parade How Bout Dat

A photo posted by Tom Brady (@tombrady) on Feb 6, 2017 at 4:31pm PST

Sunday Feb 5, 2017 #

5 PM

Running 46:11 [1] 9.46 km (4:53 / km) +35m 4:48 / km
shoes: 201702 Asics Gel-contend

Quick jaunt in Central Park after a lazy day with Katie before the Superbowl LI extravaganza. I ran a 10 minute tempo lap of the JKO reservoir at a (sluggish) 4:13/km pace sandwiched with easy pace cruises. The reservoir is perfectly sized for intervals with a 2.5 km perimeter.

C • men in tights 9

Saturday Feb 4, 2017 #

Note

Katie and I took the new 2nd Ave subway to the Gracie Mansion Conservancy - a cute little park on the East River near the north end of Roosevelt Island. We explored the upper east side before walking back home across Central Park. I had a delicious Manhattan bagel from Pick-a-Bagel on 77th and 2nd. We saw several yapper-type dogs whose ancestors would doubtlessly be confused and disappointed at what we have wrought with their descendants.

C • dogs 2

Friday Feb 3, 2017 #

5 PM

Running 1:04:25 [1] 12.73 km (5:04 / km) +124m 4:49 / km
shoes: 201702 Asics Gel-contend

Easy run in Central Park before karaoke night with Katie and her peeps. GPS was wonky on this trip; the start and finish were at the same point, and I entered Central Park at Columbus Circle. The track finally maps to my route at about the 27 minute mark.

Thursday Feb 2, 2017 #

7 AM

Running 31:15 [1] 6.08 km (5:08 / km) +86m 4:48 / km
shoes: 201607 Asics GT1000

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