Training Log Archive: iansmithIn the 30 days ending Apr 30, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||
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.
Sunday Apr 28, 2013 #
Event: NEOC: Menotomy Rocks
9 AM
Running 12:00 [1] 2.0 km (6:00 / km)
shoes: 201304 Inov-8 Oroc 280s
Warmup jog to the start with Ali.
Orienteering 51:42 5.92 km (8:44 / km) +224m 7:21 / km
ahr:158 max:171 15c shoes: 201304 Inov-8 Oroc 280s
West Point Middle at Ski Slope: an unmitigated disaster. I orienteered very poorly, had a mediocre physical performance, and finished 13 minutes back of a decisive performance by feet. The factors that I think contributed to my result were:
- Not being awake: insufficient sleep and no caffeine in the morning. A few map exercises and a longer warmup are a good idea.
- Starting poorly: I rolled my left ankle and banged my left knee in the first minute of the race; I executed control 2 badly and couldn't get things together.
- Thinking about the result rather than thinking about the race. I knew Ali started six minutes behind me, and the thought of her catching me crossed my mind a few times (which she did). I need to ignore everything but the race while out there, which is counter intuitive given how much time I spend analyzing my performance.
- Fatigue from yesterday. Not much that can be done about this, except to be aware that I won't feel as spry on multiday events.
1: Planned to run just left of the hill into an easy control; while reading my map, my left ankle rolled and simultaneously banged the knee into a rock. I had to stop for about 5-10s to cope with the pain, and the knee hurt even after the race during cooldown.
2: Plan was up the hill, over the cliff, past the saddle, and down into the open hillside using the marsh to my right. After the saddle, I paid insufficient attention to my compass and drifted far to the left. Alarm bells started going off when I didn't see the marsh, but I saw an open hillside in front of me and navigated to that. It became apparent which hillside I was at, and I corrected, but lost 2 minutes on an easy control.
3: Shaken from 2, I tried to refocus. I made a stupid microroute which required descending a cliff costing 15s, but was otherwise clean.
4: Clean, over the ridge and down into the control, which I saw from 50m.
5: Clean until I was in the circle, when I hesitated in the green and went about 20m too far right. I fixed quickly enough, but still 10-15s lost.
6: Fine; over the cliff, to the ridge, past the boulder on the ridge, and into the cliff behind the pit.
7: Plan was to descend the ridge to the saddle using the massively visible hill behind 7 as my target. I briefly second guessed myself that I might be aiming left into the other hill. I was aiming for the L-shaped cliff just past the far saddle, but found nothing when I got there. Everything else lined up, so I checked the cliff just below it before comprehending that 7 was on the upper cliff. A stupid 1:00 loss.
8: Shaken; punched down through the green, crossed the marsh, over the spur, across the reentrant and up. I missed about 30m left and saw the stone wall before going up the reentrant. 15s.
9: Considered right, but decided to go straight through the green. I checked off a cliff halfway up and saw the rock pillar hillside as planned. I ran left, saw the stone wall, and went cleanly into the control.
10: Descended left past the rock fall, down the spur, past the big boulder, across the saddle, and into the control. A little tentative in the poor visibility vegetation.
11: Straight, should have gone a tad left. The feature was visible from 100m; the climb was a death slog.
12: Very tentative sidehilling. I should have gone up 2-3 lines to the flatter shelf; I probably lost a minute to the terrible running. The feature was visible as expected, but also much larger than I expected. I fumbled for perhaps 10-15s looking for the non-obvious control location. 1:30.
13: Very bad route choice; I decided low, flat vegetation was better than climbing to the road or sidehilling. I was wrong. Also sloppy closing on the control, where I was passed by Ali. 2:30.
14-F: Just trying to keep things together.
Time lost: 8:00.
- Not being awake: insufficient sleep and no caffeine in the morning. A few map exercises and a longer warmup are a good idea.
- Starting poorly: I rolled my left ankle and banged my left knee in the first minute of the race; I executed control 2 badly and couldn't get things together.
- Thinking about the result rather than thinking about the race. I knew Ali started six minutes behind me, and the thought of her catching me crossed my mind a few times (which she did). I need to ignore everything but the race while out there, which is counter intuitive given how much time I spend analyzing my performance.
- Fatigue from yesterday. Not much that can be done about this, except to be aware that I won't feel as spry on multiday events.
1: Planned to run just left of the hill into an easy control; while reading my map, my left ankle rolled and simultaneously banged the knee into a rock. I had to stop for about 5-10s to cope with the pain, and the knee hurt even after the race during cooldown.
2: Plan was up the hill, over the cliff, past the saddle, and down into the open hillside using the marsh to my right. After the saddle, I paid insufficient attention to my compass and drifted far to the left. Alarm bells started going off when I didn't see the marsh, but I saw an open hillside in front of me and navigated to that. It became apparent which hillside I was at, and I corrected, but lost 2 minutes on an easy control.
3: Shaken from 2, I tried to refocus. I made a stupid microroute which required descending a cliff costing 15s, but was otherwise clean.
4: Clean, over the ridge and down into the control, which I saw from 50m.
5: Clean until I was in the circle, when I hesitated in the green and went about 20m too far right. I fixed quickly enough, but still 10-15s lost.
6: Fine; over the cliff, to the ridge, past the boulder on the ridge, and into the cliff behind the pit.
7: Plan was to descend the ridge to the saddle using the massively visible hill behind 7 as my target. I briefly second guessed myself that I might be aiming left into the other hill. I was aiming for the L-shaped cliff just past the far saddle, but found nothing when I got there. Everything else lined up, so I checked the cliff just below it before comprehending that 7 was on the upper cliff. A stupid 1:00 loss.
8: Shaken; punched down through the green, crossed the marsh, over the spur, across the reentrant and up. I missed about 30m left and saw the stone wall before going up the reentrant. 15s.
9: Considered right, but decided to go straight through the green. I checked off a cliff halfway up and saw the rock pillar hillside as planned. I ran left, saw the stone wall, and went cleanly into the control.
10: Descended left past the rock fall, down the spur, past the big boulder, across the saddle, and into the control. A little tentative in the poor visibility vegetation.
11: Straight, should have gone a tad left. The feature was visible from 100m; the climb was a death slog.
12: Very tentative sidehilling. I should have gone up 2-3 lines to the flatter shelf; I probably lost a minute to the terrible running. The feature was visible as expected, but also much larger than I expected. I fumbled for perhaps 10-15s looking for the non-obvious control location. 1:30.
13: Very bad route choice; I decided low, flat vegetation was better than climbing to the road or sidehilling. I was wrong. Also sloppy closing on the control, where I was passed by Ali. 2:30.
14-F: Just trying to keep things together.
Time lost: 8:00.
Running 5:00 [1] 1.03 km (4:50 / km) +8m 4:39 / km
ahr:107 max:136 shoes: 201304 Inov-8 Oroc 280s
Eschewed post-race conversation to cool down and think about what happened during the race. Apparently missed a good exposition by feet about what he was thinking during the race.
1 PM
Running 18:51 2.27 km (8:18 / km) +15m 8:02 / km
ahr:136 max:156 shoes: 201206 Inov-8 X-talon 212
I was pretty bummed by the morning, and after retiring to the parking lot, I took a 15-20 minute nap in das auto. I meant to acquire a mountain dew or other caffeinated beverage from the vending machine, but forgot. We drove to the new location, and I had about two hours before my start to pull myself together. I mostly didn't stress - chatted with friends, examined a Suburban that got stuck in a ditch. I ate a little, including some goldfish, and drank a coke for caffeine.
Observed some good O-discussion, including PG and Ali. PG talked about how once you've made your route choice, it's immaterial whether it's optimal - you just need to focus on executing it.
I started warming up about 25 minutes before my start including a trip to the bathroom and a few shot blocks. I felt pretty good, though I should have started earlier and also visited the (unquarantined) finish. I read a few controls from the 2012 Georgia sprint.
Observed some good O-discussion, including PG and Ali. PG talked about how once you've made your route choice, it's immaterial whether it's optimal - you just need to focus on executing it.
I started warming up about 25 minutes before my start including a trip to the bathroom and a few shot blocks. I felt pretty good, though I should have started earlier and also visited the (unquarantined) finish. I read a few controls from the 2012 Georgia sprint.
Orienteering 18:39 3.03 km (6:09 / km) +136m 5:01 / km
ahr:166 max:175 17c shoes: 201206 Inov-8 X-talon 212
West Point last sprint: A solid race with one bad control, but otherwise very clean orienteering. The bad control was the first, and I lost so much time because I immediately overran it. I should use a model map and actually run on a map at the correct scale so I can calibrate. A 1:5000 map of the parking lot would have been perfect.
1: Ran to the bend in the trail, scrambled up the cliffs, and ran past (and to the right) of the control. Hit a trail far too early and was confused. 50s.
2: Pissed, recovered fast.
3: Trail, fast and easy.
4: Trail, easy. Briefly unsure about which cliff was mine.
5: Hesitated a little on this one before plugging down the trail. I ran over the top of the hill to the expected cliff only to find no control. Saw a few people about 20m further north and charged over. 10s.
6: Back out, left the trail and ran along the cliff.
7: While running to 5 and 6, I considered going up, but ultimately decided to run the trail. Fast, though a little sluggish in the circle scrambling over rocks.
8: Up through the green, no trouble. Not sure who thought this was "short friendly." An elephant track existed.
9: Straight across the open field, did lots of reading ahead. A little hesitant about whether some stuff was olive green around a monument. 5s.
10: Down the trail, to the right of the green, and in.
11: I quickly decided to run the road, so I hopped the fences and ran hard and fast. Didn't notice the run to the parking lot, which was slightly faster. 5s.
12: Easy, to the building corner.
13-14: Fine.
15: Probably should have gone up and through the breezeway; I stayed low and lost some altitude before the stairs. Briefly uncertain about whether the flowers were olive (they weren't). 10s.
16: Fine.
17: Thought the castle was funny, then screwed up by not going into the castle. 5-10s of noob.
F: Leisurely enough that Wyatt got me by 3s for a 2s victory. Fail.
Time lost: 1:30
1: Ran to the bend in the trail, scrambled up the cliffs, and ran past (and to the right) of the control. Hit a trail far too early and was confused. 50s.
2: Pissed, recovered fast.
3: Trail, fast and easy.
4: Trail, easy. Briefly unsure about which cliff was mine.
5: Hesitated a little on this one before plugging down the trail. I ran over the top of the hill to the expected cliff only to find no control. Saw a few people about 20m further north and charged over. 10s.
6: Back out, left the trail and ran along the cliff.
7: While running to 5 and 6, I considered going up, but ultimately decided to run the trail. Fast, though a little sluggish in the circle scrambling over rocks.
8: Up through the green, no trouble. Not sure who thought this was "short friendly." An elephant track existed.
9: Straight across the open field, did lots of reading ahead. A little hesitant about whether some stuff was olive green around a monument. 5s.
10: Down the trail, to the right of the green, and in.
11: I quickly decided to run the road, so I hopped the fences and ran hard and fast. Didn't notice the run to the parking lot, which was slightly faster. 5s.
12: Easy, to the building corner.
13-14: Fine.
15: Probably should have gone up and through the breezeway; I stayed low and lost some altitude before the stairs. Briefly uncertain about whether the flowers were olive (they weren't). 10s.
16: Fine.
17: Thought the castle was funny, then screwed up by not going into the castle. 5-10s of noob.
F: Leisurely enough that Wyatt got me by 3s for a 2s victory. Fail.
Time lost: 1:30
Running 10:08 1.56 km (6:29 / km) +33m 5:52 / km
ahr:139 max:146 shoes: 201206 Inov-8 X-talon 212
Cooldown with Ali, Tereza, and JTeutsch.
Saturday Apr 27, 2013 #
Event: West Point A-meet
9 AM
Running warm up/down 10:45 1.0 km (10:45 / km) +75m 7:49 / km
ahr:129 max:163 shoes: 201304 Inov-8 Oroc 280s
I didn't have my watch running for the entire warmup; I did about ten minutes running to the start, then jogged around at the start between socializing. I need to remember to focus before races and not mingle with folks.
Orienteering 35:19 5.08 km (6:57 / km) +204m 5:48 / km
ahr:171 max:179 13c shoes: 201304 Inov-8 Oroc 280s
West Point Middle Distance 1: I ran a solid race with three small route choice errors, one bobble near the circle, and a respectable physical performance. I had no major errors and felt good. I was a bit cautious on the course - I often slowed down as I neared the circle.
1: I ran up the left edge of the reentrant, entered the circle about one line too high and had to come down. Good contact with the map - I had some slight hesitation near the circle (10s).
2: Hammered down the hill, passed the slanting reentrant, checked off the boulders to my left, and tried to see the rise of the contours. The green was more revealing, but I spiked it. 10s hesitation.
3: Poor route execution. Plan was to run up the trail to just before the intersection, then attack up the reentrant to the control. I attacked too early trying to save 5s of running and lost 30-45s trudging up a cliff band. Running the whole trail would have been faster.
4: Straight; got stuck in the green just right of the line on the uphill for perhaps 15s.
5: I started reading 8-7, went too far to the right, and had to fight through the slash. 15s.
6: Left of the line, sidled around the edge of the cliffs, then charged down the reentrant. Ed was just ahead of me at the control.
7: Went lowish, but not all the way to the trail (which probably was better). Chasing ken.
8: Straight; once I was over the hill, I could see the feature from 50m.
9: Route choice error. I chose to go right, aimed for the stream, ran down the reentrant to the double knkoll, then traversed right. The running was very fast, but I ended up going further than had I gone left. I was also confused by the contours in the circle - thinking I was aiming for a saddle, so I hesitated for 10-15s when I found a big reentrant instead. I was above the cliff, so I had to come down before I saw the flag. 20-30s.
10: Very tentative; Erin caught up to me and we reached the bag simultaneously. Perhaps 20s of hesitation.
11: Erin charged up the hill cutting about due west; I decided to run further down the spur. We intersected again on the trail, and took slightly different microroutes into the control. He reached the bag ahead of me.
12: I tried to lose Erin, but my route to the trail meandered a bit. I put all the speed on that I could without full out sprinting (three more races) into the trivial control.
13-F: Cruising, didn't want to overdo it.
Estimate 2:20 of hesitation and errors.
1: I ran up the left edge of the reentrant, entered the circle about one line too high and had to come down. Good contact with the map - I had some slight hesitation near the circle (10s).
2: Hammered down the hill, passed the slanting reentrant, checked off the boulders to my left, and tried to see the rise of the contours. The green was more revealing, but I spiked it. 10s hesitation.
3: Poor route execution. Plan was to run up the trail to just before the intersection, then attack up the reentrant to the control. I attacked too early trying to save 5s of running and lost 30-45s trudging up a cliff band. Running the whole trail would have been faster.
4: Straight; got stuck in the green just right of the line on the uphill for perhaps 15s.
5: I started reading 8-7, went too far to the right, and had to fight through the slash. 15s.
6: Left of the line, sidled around the edge of the cliffs, then charged down the reentrant. Ed was just ahead of me at the control.
7: Went lowish, but not all the way to the trail (which probably was better). Chasing ken.
8: Straight; once I was over the hill, I could see the feature from 50m.
9: Route choice error. I chose to go right, aimed for the stream, ran down the reentrant to the double knkoll, then traversed right. The running was very fast, but I ended up going further than had I gone left. I was also confused by the contours in the circle - thinking I was aiming for a saddle, so I hesitated for 10-15s when I found a big reentrant instead. I was above the cliff, so I had to come down before I saw the flag. 20-30s.
10: Very tentative; Erin caught up to me and we reached the bag simultaneously. Perhaps 20s of hesitation.
11: Erin charged up the hill cutting about due west; I decided to run further down the spur. We intersected again on the trail, and took slightly different microroutes into the control. He reached the bag ahead of me.
12: I tried to lose Erin, but my route to the trail meandered a bit. I put all the speed on that I could without full out sprinting (three more races) into the trivial control.
13-F: Cruising, didn't want to overdo it.
Estimate 2:20 of hesitation and errors.
Running warm up/down 3:00 [1] 0.31 km (9:37 / km)
ahr:129 max:136 shoes: 201304 Inov-8 Oroc 280s
Started a cool down with Giacomo that ended when we found people with whom to socialize. Oops.
1 PM
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: 201206 Inov-8 X-talon 212
Orienteering 20:25 3.45 km (5:55 / km) +57m 5:28 / km
ahr:171 max:182 17c shoes: 201206 Inov-8 X-talon 212
West Point Sprint: a mediocre result with numerous bobbles. After a break of about 2.5 hours - including a sandwich and some light snacking - I was feeling confident coming off the middle distance. My warmup was somewhat abbreviated from too much socializing - I think 20 minutes would have been better. I didn't have any calamitous controls, but I did have 4 costly suboptimal route choices. My effort was consistent throughout the run, and I caught up to Andy Strat at control 14, which helped push me through to the end. The field was a bit spread out, but I finished a disappointing two minutes back of the winner.
Control 1-2: Started with Angelica, and I pushed hard out of the start to the first two controls. I was clean, though deflected by a fallen tree.
C3: I elected to run below the first line of cliffs - I noticed a shelf that looked good - then cross the second line of cliffs and into the pipe bend. Plan and execution were good, with a fast effort for the first half of the leg. I was overly tentative in the second half given that the control was on a pipeline that was impossible to miss. Perhaps 15s slow.
C4: Bad route choice: I elected to run right rather than take the left trail route. I had to hop three fences and punch through a little nasty green. 15-20s.
C5: Fine.
C6: Fine; slow on the uphill.
C7: Bad route choice: my old conundrum of trail or woods. I elected to run straight (as is generally my preference), and ended up above the cliff with slow running. 10-15s lost compared to the fast road route.
C8: Fine; ran past the tennis court and noticed the fence openings.
C9: Through the court, fast.
C10: Fine.
C11: A little hesitant for no apparent reason. 5s.
C12: Ran left of the line to the road rather than straight; probably 5s.
C13: I hadn't decided to take the bridge, and took a handful of steps before having to backtrack around the bridge rail. 10s.
C14: Bad route choice: the green looked bad, so I decided to run low on the road. I underestimated the climb. I checked off the little reentrant and the spur, but Andy was searching in the circle, so I slowed to look for the pit control. I was about 10m from the control, but didn't see it for a few seconds. 30-40s.
C15: Ran low and right; checked off the marsh, little hill, and spur. I ran hard to try to ditch Andy.
C16: Started to go straight, but then cut to the right to get to the white woods. 10s. Andy went right from the first and passed me.
C17: Passed Andy and tried to lose him; hard effort.
F: Didn't want to overdo it in the chute, so somewhat leisurely. Andy put on the afterburners and beat me by a nose.
Time lost: 1:40.
Control 1-2: Started with Angelica, and I pushed hard out of the start to the first two controls. I was clean, though deflected by a fallen tree.
C3: I elected to run below the first line of cliffs - I noticed a shelf that looked good - then cross the second line of cliffs and into the pipe bend. Plan and execution were good, with a fast effort for the first half of the leg. I was overly tentative in the second half given that the control was on a pipeline that was impossible to miss. Perhaps 15s slow.
C4: Bad route choice: I elected to run right rather than take the left trail route. I had to hop three fences and punch through a little nasty green. 15-20s.
C5: Fine.
C6: Fine; slow on the uphill.
C7: Bad route choice: my old conundrum of trail or woods. I elected to run straight (as is generally my preference), and ended up above the cliff with slow running. 10-15s lost compared to the fast road route.
C8: Fine; ran past the tennis court and noticed the fence openings.
C9: Through the court, fast.
C10: Fine.
C11: A little hesitant for no apparent reason. 5s.
C12: Ran left of the line to the road rather than straight; probably 5s.
C13: I hadn't decided to take the bridge, and took a handful of steps before having to backtrack around the bridge rail. 10s.
C14: Bad route choice: the green looked bad, so I decided to run low on the road. I underestimated the climb. I checked off the little reentrant and the spur, but Andy was searching in the circle, so I slowed to look for the pit control. I was about 10m from the control, but didn't see it for a few seconds. 30-40s.
C15: Ran low and right; checked off the marsh, little hill, and spur. I ran hard to try to ditch Andy.
C16: Started to go straight, but then cut to the right to get to the white woods. 10s. Andy went right from the first and passed me.
C17: Passed Andy and tried to lose him; hard effort.
F: Didn't want to overdo it in the chute, so somewhat leisurely. Andy put on the afterburners and beat me by a nose.
Time lost: 1:40.
Friday Apr 26, 2013 #
9 AM
Running 14:13 [1] 2.87 km (4:58 / km) +4m 4:56 / km
shoes: 201304 NB 860
Commute to work.
Thursday Apr 25, 2013 #
Event: CSU Park-O #2: Peters Hill
6 PM
Running 11:30 [1] 1.64 km (7:00 / km) +19m 6:37 / km
shoes: 201206 Inov-8 X-talon 212
Orienteering 26:11 3.94 km (6:39 / km) +212m 5:14 / km
ahr:166 max:176 19c shoes: 201206 Inov-8 X-talon 212
Orienteering (Control Pickup) 7:59 0.93 km (8:33 / km) +46m 6:52 / km
ahr:141 max:166 5c shoes: 201206 Inov-8 X-talon 212
Running 8:11 1.29 km (6:21 / km) +3m 6:17 / km
ahr:139 max:155 shoes: 201206 Inov-8 X-talon 212
Running 13:05 2.02 km (6:29 / km) +25m 6:06 / km
ahr:148 max:157 shoes: 201206 Inov-8 X-talon 212
Wednesday Apr 24, 2013 #
Note
(rest day)
It turns out "not much" and "a lot" are not valid entries for the "Sleep" and "Weight" fields in attackpoint.
Tuesday Apr 23, 2013 #
9 AM
Running 13:41 2.83 km (4:50 / km) +3m 4:48 / km
ahr:158 max:170 shoes: 201304 NB 860
Commute to work. Legs felt much stiffer than they did yesterday.
6 PM
Running 19:55 3.59 km (5:33 / km)
ahr:144 max:155 shoes: 201304 NB 860
Run to track workout.
Running 4:27 0.87 km (5:08 / km)
ahr:144 max:149 shoes: 201304 NB 860
More warmup with Terry, Kevin, Alex and Anna. This shouldn't have been a separate track. Oops.
Running 58:02 11.2 km (5:11 / km) +1m 5:11 / km
ahr:153 max:180 shoes: 201304 NB 860
CSU track workout. Conditions were grim with a temperature of 8-10 C, a wind of 20-30 kph, and a light falling mist. I was wearing a long shirt and tights, and was still cold at times. We warmed up and ran drills and strides; I didn't record the drills. The workout was a pyramid of 600, 1000, 1200, 1200, 1000, 600, with 200m rest between each bout. CSU-O had good turnout, with Alex, Anna, and Brendan. I tucked behind Kevin and Terry for all six intervals; I was able to hang with them for the 600s, but fell perhaps 15-30m back on the longer intervals.
Splits:
600, 1000, 1200: 2:07, 3:29, 4:17
1200, 1000, 600: 4:18, 3:34, 2:00
My legs felt very tired an hour or two after the workout, probably from a combination of going a bit faster than I'm used to and from the Billygoat.
Splits:
600, 1000, 1200: 2:07, 3:29, 4:17
1200, 1000, 600: 4:18, 3:34, 2:00
My legs felt very tired an hour or two after the workout, probably from a combination of going a bit faster than I'm used to and from the Billygoat.
Monday Apr 22, 2013 #
10 PM
Running 41:42 8.21 km (5:05 / km) +51m 4:56 / km
ahr:155 max:179 shoes: 201304 NB 860
Easy recovery run, finishing with 4x30s strides. Anecdotally, average HR < 150 is a heuristic for what feels like an easy run to me, so I may have pushed the effort a bit. Still irritated with myself.
Sunday Apr 21, 2013 #
10 AM
Orienteering 1:41:07 13.33 km (7:35 / km) +483m 6:25 / km
ahr:173 max:184 23c shoes: 201110 Inov-8 Oroc 280
2013 Billygoat, my third. I orienteered neither well nor fast, and my performance was very disappointing. More to come.
Running 21:50 3.41 km (6:25 / km) +62m 5:52 / km
ahr:152 max:166 shoes: 201110 Inov-8 Oroc 280
Cool down jog. Displeased with myself.
Saturday Apr 20, 2013 #
Event: Speedy Goat Sprint Relay
Note
A few notes on the Speedy Goat:
First and foremost, PBricker was fantastic. When I proposed a Speedy Goat sprint relay in the vicinity of the Billygoat (keeping with the past two years), Phil critiqued the possibilities and offered to set courses at Cemetery Hill. The courses were magnificent - challenging and avoiding running into high traffic dog and frisbee areas.
I was not sufficiently organized. A combination of an hour long traffic delay and not enough initial planning led to a convoluted but successful relay system. Had there been a significantly larger number of teams, it would have been prohibitive. The specific issue was handling the map exchanges per team. My unfamiliarity with the relay software led me to push back the start 30 minutes (when I really only needed 5). It is also advisable to have at least two people working the meet site: a competent results person and a director who can keep everything flowing smoothly. I was able to fulfill both roles because attendance was low.
Event location: holding the event in conjunction with the Billygoat is a reasonable idea (though I think a sprint relay other times of the year would work at least as well). It's not necessary that the Speedy Goat site be near the Billygoat, and this can be prohibitive if people have to travel more than an hour to get to the site. Unless plentiful, inexpensive housing is available, most people will want to return home on Saturday night. I think this year's SG would have been much more successful if help near Boston or Hartford, both in terms of the absolute number of attendees and the number of Billygoaters who attended.
So, while the organization and logistics (and hence attendance) were a bit lacking, the event went off well enough, and everyone seemed to have a good time. Thanks a bunch to Phil, to Alex, Anna, Anne, and Jeff Saeger, and John Eric Nelson for their help with registration, control pickup, hauling equipment, and logistics, and to Ed for taking the time to teach me the meet software. And of course, thanks to PG for making the weekend happen in the first place.
First and foremost, PBricker was fantastic. When I proposed a Speedy Goat sprint relay in the vicinity of the Billygoat (keeping with the past two years), Phil critiqued the possibilities and offered to set courses at Cemetery Hill. The courses were magnificent - challenging and avoiding running into high traffic dog and frisbee areas.
I was not sufficiently organized. A combination of an hour long traffic delay and not enough initial planning led to a convoluted but successful relay system. Had there been a significantly larger number of teams, it would have been prohibitive. The specific issue was handling the map exchanges per team. My unfamiliarity with the relay software led me to push back the start 30 minutes (when I really only needed 5). It is also advisable to have at least two people working the meet site: a competent results person and a director who can keep everything flowing smoothly. I was able to fulfill both roles because attendance was low.
Event location: holding the event in conjunction with the Billygoat is a reasonable idea (though I think a sprint relay other times of the year would work at least as well). It's not necessary that the Speedy Goat site be near the Billygoat, and this can be prohibitive if people have to travel more than an hour to get to the site. Unless plentiful, inexpensive housing is available, most people will want to return home on Saturday night. I think this year's SG would have been much more successful if help near Boston or Hartford, both in terms of the absolute number of attendees and the number of Billygoaters who attended.
So, while the organization and logistics (and hence attendance) were a bit lacking, the event went off well enough, and everyone seemed to have a good time. Thanks a bunch to Phil, to Alex, Anna, Anne, and Jeff Saeger, and John Eric Nelson for their help with registration, control pickup, hauling equipment, and logistics, and to Ed for taking the time to teach me the meet software. And of course, thanks to PG for making the weekend happen in the first place.
5 PM
Orienteering (Control pickup) 18:07 [0] 1.95 km (9:17 / km) +36m 8:30 / km
8c
In loose shorts. I slowed to a walk for a few minutes to check attackpoint.
Thursday Apr 18, 2013 #
Note
In response to my post in the obligatory thread about the ED, I tried to think of a few ways I thought OUSA could help NEOC.
I suppose there are a few other possible avenues, e.g. more support for elite orienteering. I don't think most of the membership is conscious of what is happening in elite orienteering. I would really like to see NEOC muster more activity on the national stage, including A-meet attendance and teams in the relay champs. It doesn't help that CSU siphons many of the most competitive people; a 4-pt team may not be realistic, but NEOC can definitely assemble solid 8-pt teams. As an aside, perhaps we can tautologically make the relay champs more relevant by making the relay champs more relevant.
- Hire an OUSA mapper, contract him out to clubs. Words cannot convey how useful this would be. I imagine that a club with mapping needs as large as NEOC would still need to find other mappers, and OUSA could help by offering advice on what was needed rather than letting everyone invent their own wheel. Smaller clubs could hire the central mapper.
- Publicity. NEOC has an adequate schedule, but it really lacks publicity infrastructure. This is something the board is currently working on; OUSA could be helpful not by posting some generic materials somewhere, but by explicitly offering a set of instructions on where to advertise and with what materials. What has worked for other clubs? The process could be made stupidly simple: I don't need to talk to Joe Orienteer in Podunk Junctionville, ST about what he did; we need a set of snazzy pdfs or whatever in which we insert our event data and send to a list of places recommended by OUSA. Surely a blanket publicity kit would gain significant traction virtually everywhere, and clubs would just customize it to their particular set of events. Clubs could then refine the materials as needed; we're starting from scratch.
- A robust local schedule
- A regular A-meet schedule (presently stalled)
- The mapping needed to support both of the above
- Outreach and education - scout activities, possibly a junior development program
- Mutually beneficial relationships with neighbor clubs
I suppose there are a few other possible avenues, e.g. more support for elite orienteering. I don't think most of the membership is conscious of what is happening in elite orienteering. I would really like to see NEOC muster more activity on the national stage, including A-meet attendance and teams in the relay champs. It doesn't help that CSU siphons many of the most competitive people; a 4-pt team may not be realistic, but NEOC can definitely assemble solid 8-pt teams. As an aside, perhaps we can tautologically make the relay champs more relevant by making the relay champs more relevant.
6 PM
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: 201206 Inov-8 X-talon 212
Warmup after biking over.
Orienteering 12:25 2.8 km (4:26 / km) +6m 4:23 / km
ahr:171 max:178 15c shoes: 201206 Inov-8 X-talon 212
CSU Park-O #1 at Danehy. Danehy is not a very interesting place to orienteer, and it only partly compensates with convenience. Still, my plan for today was a threshold run, and it's more fun to run with a map than without. The race was over a bit too quickly; I think in the future, I will either run the course again or run it backwards to get a full 20+ minutes.
I ran reasonably well, without mistakes, but I didn't have quite as much zip as I was hoping. I will try to do better in the future.
I ran reasonably well, without mistakes, but I didn't have quite as much zip as I was hoping. I will try to do better in the future.
Running 11:35 2.02 km (5:44 / km) +6m 5:39 / km
ahr:144 max:150 shoes: 201206 Inov-8 X-talon 212
Cool down + extra distance.
Running 10:12 1.7 km (5:59 / km) +6m 5:53 / km
ahr:146 max:154 shoes: 201206 Inov-8 X-talon 212
Control pickup.
Wednesday Apr 17, 2013 #
7 PM
Running 18:00 3.17 km (5:40 / km) +2m 5:39 / km
ahr:144 max:163 shoes: 201304 NB 860
Easy warmup run with Dave and Victor. We dropped Victor off, and Dave decided to come along for some of my intervals.
'Disappointing' doesn't adequately convey the magnitude of my sentiment: A senate in the gun lobby's grip
'Disappointing' doesn't adequately convey the magnitude of my sentiment: A senate in the gun lobby's grip
Running 40:59 8.51 km (4:49 / km) +1m 4:49 / km
ahr:163 max:184 shoes: 201304 NB 860
Interval session. The plan was a pyramid of 4, 8, 12; 12, 8, 4. Unfortunately, there was a big lacrosse game happening at the MIT football field with many spectators, and I decided that running on the track would not be appreciated. Instead, I did a set of Vassar St intervals. The long section of the road that borders Briggs Field is devoid of cars - no driveways or cross streets - and is about 830m long. I six before calling it quits to meet up with Alex and Ed. I'm a bit disappointed with my splits; I was hoping to sustain 3:30/km or 2:54 for each 830. I suppose that's a bit fast for my current fitness.
Workout: 400, 6x830
Splits:
400: 74
830: 2:49, 2:58, 3:00, 2:55, 3:01, 2:58
I think next week, I shall run Nx400 in an effort to bolster my lethargic quickness.
Workout: 400, 6x830
Splits:
400: 74
830: 2:49, 2:58, 3:00, 2:55, 3:01, 2:58
I think next week, I shall run Nx400 in an effort to bolster my lethargic quickness.
Tuesday Apr 16, 2013 #
Note
(rest day)
Monday Apr 15, 2013 #
11 PM
Running 30:06 5.64 km (5:20 / km) +60m 5:04 / km
ahr:148 max:164 shoes: 201304 NB 860
Easy recovery run to Davis and back. I bruised my right knee at Pawtuckaway while climbing over a felled tree, and that was a little stiff today. I took this chance to break in my new NB 860s, which feel ok.
Sunday Apr 14, 2013 #
Event: CSU All-levels training camp
9 AM
Orienteering 36:27 3.97 km (9:11 / km) +73m 8:25 / km
ahr:154 max:168 shoes: 201110 Inov-8 Oroc 280
CSU Training camp: Line-O. I think I did a good job with this; after corridor, line-O feels easy. Still, there are some vague green areas in the Fells where I may have deviated.
Orienteering 45:40 4.89 km (9:20 / km) +117m 8:20 / km
ahr:143 max:186 27c shoes: 201110 Inov-8 Oroc 280
O-tervals with Giacomo and Dan O'Leary. We took three controls consecutively, and consecutive intervals started and ended at the same control. The trio of Lori, Anna, and Anne started a little ahead of us and seemed to have chosen a different number of controls per o-terval, as we kept leap-frogging.
2 PM
Orienteering 17:25 2.71 km (6:25 / km) +24m 6:09 / km
ahr:167 max:181 10c shoes: 201110 Inov-8 Oroc 280
Leg two of the sprint relay. My partner was Madison, a freshman at Olin, who just started orienteering in March. He did a great job under some tough technical conditions, and was impressively enthusiastic. My flow was a bit weak, and I hesitated at control 1 when I didn't find a streamer.
Orienteering 19:43 2.93 km (6:43 / km) +45m 6:14 / km
ahr:166 max:176 12c shoes: 201110 Inov-8 Oroc 280
Leg four of the sprint relay. Tired.
Orienteering 20:00 [1] 2.02 km (9:53 / km) +63m 8:33 / km
ahr:134 max:157 shoes: 201110 Inov-8 Oroc 280
Control pickup. My left arch hurt for much of the afternoon, though I suspect this is due as much to decrepit O-shoes as to actual tissue injury. I also have a popped blister on my right big toe that made me very glad to finish the day. Overall, it was an excellent day with good turnout, reasonable conditions, and solid, technical exercises.
Saturday Apr 13, 2013 #
1 PM
Running 4:46 0.8 km (6:00 / km) +12m 5:35 / km
ahr:138 max:154 shoes: 201110 Inov-8 Oroc 280
I convinced Alex to come for some Secret Ninja Training at Pawtuckaway, and Dave and Izzy joined our merry band.
Orienteering 1:10:05 6.74 km (10:24 / km) +119m 9:33 / km
ahr:156 max:176 6c shoes: 201110 Inov-8 Oroc 280
I designed two exercises in the morning: the first started with a corridor-O and finished with (ghetto) window-O. The objective of the second part of the exercise was to pay careful attention to bearing and distance, and simplify enough in the vicinity of the control to reacquire contact upon exiting the blank section. I didn't figure out how to make a circular window in OCAD, so I just drew white rectangles over the middle third of each leg.
The corridor (clockwise) was accidentally narrow at the start, but I felt pretty smooth. My reluctance to descend is apparent at the eastward session about 1 km into the course. I kept seeing Alex during the exercise, and I seriously messed up at the northernmost section. It took me a few hundred meters to appreciate my error, and I deviated from the corridor much earlier than I thought.
I did ok during the window-O, but my reluctance to descend is clear on control 2. I wanted to use the hill under the '2' as a guide, but I clung to it too much. Quickroute.
The corridor (clockwise) was accidentally narrow at the start, but I felt pretty smooth. My reluctance to descend is apparent at the eastward session about 1 km into the course. I kept seeing Alex during the exercise, and I seriously messed up at the northernmost section. It took me a few hundred meters to appreciate my error, and I deviated from the corridor much earlier than I thought.
I did ok during the window-O, but my reluctance to descend is clear on control 2. I wanted to use the hill under the '2' as a guide, but I clung to it too much. Quickroute.
Orienteering 1:05:23 6.33 km (10:20 / km) +105m 9:32 / km
ahr:156 max:174 24c shoes: 201110 Inov-8 Oroc 280
The second exercise was a control pick interspersed with some longer legs. I ran out of gas near the end and skipped six controls to try to make it back in time. I was about seven minutes late.
Quickroute. Sluggish.
Quickroute. Sluggish.
Running 5:00 [1] 0.8 km (6:15 / km)
shoes: 201110 Inov-8 Oroc 280
Friday Apr 12, 2013 #
11 PM
Running 1:05:44 13.07 km (5:02 / km) +44m 4:57 / km
ahr:153 max:167 shoes: 201210 Inov-8 Road X 255
I tripped hard on my shoelace loop near the end of my run and scraped up both hands. I will rectify this by trimming my laces. This run was also somewhat longer than I initially planned, those I can certainly use the kms. I seem to have recovered enough to resume quality workouts, and I hope to get 8-10 workouts in addition to races between now and the trials.
Thursday Apr 11, 2013 #
10 PM
Running 46:20 9.45 km (4:54 / km) +76m 4:43 / km
ahr:152 max:167 shoes: 201304 Asics Gel Cumulus 13
It would appear that I am behind in my training leading up to the trials. It's time for a montage.
C • dude 4
Tuesday Apr 9, 2013 #
Note
(sick) (rest day)
Return to training may have been premature.
Monday Apr 8, 2013 #
12 PM
Strength training 16:00 [3]
Felt ok and antsy, so gave my usual strength training a shot. Stomach was a bit agitated, but no more than is typical for this. I usually do supermans in 5-10s on, 1-2s off, but I just held it this time to my great agony.
Tuckups, kayakers, plank, leg lifts, bicycles;
Double calf raise, lunges, squats, single calf raise x2, deadlifts;
Oblique crunches, side plank x2, supermans, wall sits.
Tuckups, kayakers, plank, leg lifts, bicycles;
Double calf raise, lunges, squats, single calf raise x2, deadlifts;
Oblique crunches, side plank x2, supermans, wall sits.
5 PM
Running 46:42 7.63 km (6:07 / km) +17m 6:03 / km
ahr:147 max:160 shoes: 201304 Asics Gel Cumulus 13
Sunday Apr 7, 2013 #
Event: NEOC: Prospect Hill
Note
slept:12.0 (sick) (rest day)
Yesterday, I slept for all but 4-5 hours, drank about a liter of ginger ale and water, and ate a bite of granola bar. I woke up this morning still feeling weak, with a headache and an extremely volatile stomach; I considered running, but ultimately decided against it. By the evening, I was able to eat some quantities of foods like fruit smoothie and mac and cheese, so the bulk of the turbulence seems to be gone. Hopefully I can go for a run tomorrow, as I am missing training at one of the worst possible times relative to the trials.
C • Aw 7
Saturday Apr 6, 2013 #
Note
slept:16.0 (sick) (rest day)
My stomach woke me up with pain at around 4 AM, and I spent much of the rest of the night involuntarily vacating its contents. Even drinking water or eating a piece of granola didn't stay down, so I reluctantly decided to skip the long.
Friday Apr 5, 2013 #
Note
Downloaded data is pending my return to Boston, as my ANT stick is there.
The good about the race: I generally made good decisions, both achilles' tendons held up fine, and I was doing an adequate job reading ahead. I was in second place halfway through the course, but just couldn't hang on.
The bad: I felt sluggish physically, I apparently slowed down after the spectator control, and I hesitated twice when I wasn't sure if a particular feature was crossable. I lacked any zip in my legs, and it took an unusual amount of will to run with any speed. I had already decided that given the questionable achilles, I wanted the option of bailing without affecting my ranking, so I told Valerie to exclude this race from my rankings.
Control by control:
1-3: big open field, no challenges. I ran left of the lake and hopped the walls between 2-3. This was all running speed. The start triangle was at the start, so I was a little cautious for the first few seconds while I oriented.
4: Contour lines were printed over the paths, so I wasn't certain the rightmost path through the olive green existed. Fortunately, it did.
5: Right, up the stairs. I didn't notice the stairs when planning my route, but they weren't terribly costly.
6: Left around the building. I passed two other runners here.
7: Right around NCC-1701, then left into the control. I wasn't sure which stone wall corner the control was in, and left seemed to be the best option.
8: Through the breezeway; in hindsight, I figured this was an error, but it didn't seem to matter.
9: Straight, hopped two crossable walls. Straight to 10.
11: Right around the building, which I had settled on even without considering the stairs.
12: Up stairs, straight.
13: Left around the first building, around the arcing path, past 20, and straight in. I used the small building as a visible guiding feature.
14: Only 1 route.
15: I saw lots of olive green and uncrossable walls, so I stayed high until I cleared all that before attacking. Ali and I were tied here, so I lost all my time on the course to her over 16-24.
16: Apparently, I started slowing down here. There was a guy ahead of me into 16.
17: Took extra care to miss the olive, then ran unnecessarily up and down along the path rather than going straight.
18: Ran to the path, then winded. Saw the tree from far away.
19: Straight.
20: Straight.
21: Probably overly concerned with the paths; I was smoked by Eric, who looked for the bridge and blasted down to the control.
22-24: Trudge and into the finish, briefly into the lead before Ali.
The good about the race: I generally made good decisions, both achilles' tendons held up fine, and I was doing an adequate job reading ahead. I was in second place halfway through the course, but just couldn't hang on.
The bad: I felt sluggish physically, I apparently slowed down after the spectator control, and I hesitated twice when I wasn't sure if a particular feature was crossable. I lacked any zip in my legs, and it took an unusual amount of will to run with any speed. I had already decided that given the questionable achilles, I wanted the option of bailing without affecting my ranking, so I told Valerie to exclude this race from my rankings.
Control by control:
1-3: big open field, no challenges. I ran left of the lake and hopped the walls between 2-3. This was all running speed. The start triangle was at the start, so I was a little cautious for the first few seconds while I oriented.
4: Contour lines were printed over the paths, so I wasn't certain the rightmost path through the olive green existed. Fortunately, it did.
5: Right, up the stairs. I didn't notice the stairs when planning my route, but they weren't terribly costly.
6: Left around the building. I passed two other runners here.
7: Right around NCC-1701, then left into the control. I wasn't sure which stone wall corner the control was in, and left seemed to be the best option.
8: Through the breezeway; in hindsight, I figured this was an error, but it didn't seem to matter.
9: Straight, hopped two crossable walls. Straight to 10.
11: Right around the building, which I had settled on even without considering the stairs.
12: Up stairs, straight.
13: Left around the first building, around the arcing path, past 20, and straight in. I used the small building as a visible guiding feature.
14: Only 1 route.
15: I saw lots of olive green and uncrossable walls, so I stayed high until I cleared all that before attacking. Ali and I were tied here, so I lost all my time on the course to her over 16-24.
16: Apparently, I started slowing down here. There was a guy ahead of me into 16.
17: Took extra care to miss the olive, then ran unnecessarily up and down along the path rather than going straight.
18: Ran to the path, then winded. Saw the tree from far away.
19: Straight.
20: Straight.
21: Probably overly concerned with the paths; I was smoked by Eric, who looked for the bridge and blasted down to the control.
22-24: Trudge and into the finish, briefly into the lead before Ali.
5 PM
Running 15:35 2.54 km (6:08 / km) +3m 6:06 / km
ahr:171 max:195 shoes: 201206 Inov-8 X-talon 212
Warmup. HR data is clearly wonky.
Orienteering 19:11 3.85 km (4:59 / km) +27m 4:49 / km
ahr:193 max:210 26c shoes: 201206 Inov-8 X-talon 212
Flying Pig sprint race. HR data is still bad, but the pace shows my sluggish movement at the end; perhaps I was more tired than I thought. Some of the speed penalty emerges because controls 16-23 were in a semi-wooded area and had lots of direction changes relative to the earlier open running.
Running 7:11 1.13 km (6:23 / km) +2m 6:20 / km
ahr:172 max:190 shoes: 201206 Inov-8 X-talon 212
Cool down run with Clem and Ali.
Orienteering 5:21 1.09 km (4:56 / km) +14m 4:38 / km
ahr:189 max:208 9c shoes: 201206 Inov-8 X-talon 212
I was displeased with the last third of the course; I hemorrhaged time from controls 16-23, so I reran 14-23. I had rested, so I was fresh, but between running faster and smoother navigation, I shaved 40 seconds off the 6 minutes I spent on this during the course. I need to focus and dig deep for all possible speed at the end of sprint races, which are somewhat opposed goals. The sprint was a little long, but not so much that I should bleed off a minute without any major errors. I wobbled a bunch around 17 during the race primarily because I was concentrating on avoiding some olive green flower beds.
Wednesday Apr 3, 2013 #
Note
slept:14.0
What now, Anna?
I would encourage people to sign up for the following:
Speedy goat: http://attackpoint.org/eventdetail.jsp/event_13760
Billygoat: http://attackpoint.org/eventdetail.jsp/event_11530
Traverse: http://attackpoint.org/eventdetail.jsp/event_13849
The first two have advance registration, so please follow the links. In addition to supporting the US team, the Speedy goat is one of the few sprint relays in North America. The Sprint relay has been added to the WOC program starting for Italy in 2014, and judging by the IOF's marketing efforts, we will see the discipline more often as it's television friendly. Come to Cemetery Hill and experience it for yourself!
I would encourage people to sign up for the following:
Speedy goat: http://attackpoint.org/eventdetail.jsp/event_13760
Billygoat: http://attackpoint.org/eventdetail.jsp/event_11530
Traverse: http://attackpoint.org/eventdetail.jsp/event_13849
The first two have advance registration, so please follow the links. In addition to supporting the US team, the Speedy goat is one of the few sprint relays in North America. The Sprint relay has been added to the WOC program starting for Italy in 2014, and judging by the IOF's marketing efforts, we will see the discipline more often as it's television friendly. Come to Cemetery Hill and experience it for yourself!
8 PM
Deep Water Running 30:00 [1]
Swimming 10:00 [1] 0.5 km (20:00 / km)
Monday Apr 1, 2013 #
Note
(injured)
Giovanni's demeanor is vaguely reminiscent of a Blue man from Blue man group.
7 PM
Deep Water Running 1:00:00 [1]
After work, I went to the War Memorial Pool at CRLS for some DWR. I contemplated stopping early and switching to some other activity in the gym, but I found DWR pleasant enough to continue for the full hour. The lanes were full when I arrived at 7, but the lifeguard let me run in the vacant diving board pool. I initially held a small floaty in my armpit, then found a flotation belt. DWR was a surprisingly demanding workout, especially when I lacked sufficient buoyancy to float in place.
Swimming 5:00 [1] 0.25 km (20:00 / km)