Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iansmith

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m		load
Orienteering	11	13:24:26	52.99	(15:11)	85.29	(9:26)	1000	163c	261.5
Running	11	5:51:40	42.35	(8:18)	68.15	(5:10)	450		63.7
Biking	3	1:40:00	31.69	(19.0/h)	51.0	(30.6/h)			10.0
Running - Trail	1	1:00:00	6.21	(9:39)	10.0	(6:00)			6.0
Strength training	3	50:00							17.5
Elliptical	1	20:00	1.99	(10:04)	3.2	(6:15)			2.0
Total	22	23:06:06	135.23		217.64		1450	163c	360.7

3:30

0:00

» now

Sunday Nov 29, 2015 #

10 AM

Orienteering 3:51 [1] 0.35 km (11:08 / km) +34m 7:28 / km
shoes: 201510 X-Talon 212

Orienteering 47:09 [2] 5.46 km (8:38 / km) +146m 7:37 / km
shoes: 201510 X-Talon 212

Orienteering 46:01 [1] 4.45 km (10:20 / km) +93m 9:22 / km
shoes: 201510 X-Talon 212

Saturday Nov 28, 2015 #

9 AM

Orienteering 2:00:00 [1] 12.0 km (10:00 / km)
20c shoes: 201510 X-Talon 212

Orienteering 1 [1] 0.0 km +260m null / km
shoes: 201510 X-Talon 212

Garmin track of my streamer setting circuit before le Garmin died. I completed a second, larger concentric circle hanging streamers for the route execution exercise before returning to the parking lot after about 2.5 hours.

2 PM

Orienteering 1:30:00 [1] 8.0 km (11:15 / km)
18c shoes: 201510 X-Talon 212

Friday Nov 27, 2015 #

11 AM

Orienteering 10:00 [1] 1.5 km (6:40 / km)
shoes: 201510 X-Talon 212

Orienteering 25:00 [2] 2.5 km (10:00 / km)
20c shoes: 201510 X-Talon 212

Orienteering 45:00 [2] 4.5 km (10:00 / km)
10c shoes: 201510 X-Talon 212

2 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: 201510 X-Talon 212

Orienteering 36:00 [3] 3.6 km (10:00 / km)
18c shoes: 201510 X-Talon 212

Wednesday Nov 25, 2015 #

10 PM

Biking 20:00 [1] 10.0 km (30.0 kph)
shoes: 201507 Mizuno Wave Inspire 11

Warmup.

Running intervals 35:00 8.0 km (4:23 / km)
shoes: 201507 Mizuno Wave Inspire 11

Treadmill intervals, or preparation for winter. I warmed up for 10 minutes, then ran 5x800m. For breaks between bouts, I rested for a minute and ran two minutes at 6 mph and 8 mph. Paces for the intervals were 2x3:00, 2x2:56, 2:52.

Strength training 15:00 [2]

Mostly futzing around - some weights, some core, and jump rope. While I've improved at jump rope since elementary school, I'm still awful.

Sunday Nov 22, 2015 #

Event: NEOC: Blue Hills Traverse and Meet

11 AM

Orienteering 2:18:28 [3] *** 14.2 km (9:45 / km)
24c shoes: 201510 X-Talon 212

2015 Blue Hills Traverse. Absolutely awful showing. Analysis to come later. I haven't been in very good shape lately, but this was several standard deviations lower than expectations. Something felt wrong today physically - I had digestive discomfort, I wasn't able to tap into a few gears of performance, and there was no energy to my running. Whether due to inadequate training, insufficient sleep, stomach pain, or illness is unclear. I am hugely disappointed.

Traverse - B-Loop - Splits

Saturday Nov 21, 2015 #

5 PM

Running 29:35 [1] 5.89 km (5:01 / km) +19m 4:56 / km
shoes: 201506 Asics Fuji Attack 4

Friday Nov 20, 2015 #

11 PM

Running 55:22 [1] 10.7 km (5:11 / km) +46m 5:04 / km
shoes: 201506 Asics Fuji Attack 4

Post game night run. We played Boggle and Seven Wonders - introducing Keith to the latter. He caught on quickly and won his second game.

Thursday Nov 19, 2015 #

Note

I've had this piece of music - the third movement of Tchaikovsky's Piano Concerto No. 1 - stuck in my head for about a week and been unable to identify it. Fortunately, there was a breakthrough (aided by music consultant Lori), and I can be at peace.

C • This piece 2

Wednesday Nov 18, 2015 #

11 PM

Running 1:07:14 [1] 13.2 km (5:06 / km) +50m 5:00 / km
shoes: 201507 Mizuno Wave Inspire 11

Tuesday Nov 17, 2015 #

Note

Effervescent joy:

C • explain 4

11 PM

Running 34:55 [1] 7.04 km (4:57 / km) +41m 4:49 / km
shoes: 201507 Mizuno Wave Inspire 11

Sunday Nov 15, 2015 #

Event: NEOC: Boxford State Forest

11 AM

Orienteering 1:03:11 [3] 8.31 km (7:36 / km) +38m 7:26 / km
20c shoes: 201404 Inov-8 F-Lite 230

Blue course at Boxford. I didn't warm up much, as I was in a hurry to finish in time for a meeting with the organizers of the A-meet.

2 PM

Orienteering 1:07:03 [1] 7.11 km (9:26 / km) +64m 9:01 / km
11c shoes: 201410 Inov-8 Oroc 280s

Control pickup after the meeting with the Jeffs.

Friday Nov 13, 2015 #

11 PM

Running 30:00 [1] 4.54 km (6:36 / km) +253m 5:10 / km
shoes: 201506 Asics Fuji Attack 4

Wednesday Nov 11, 2015 #

Note

This is spectacular:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

I must arrange this immediately. Prospect Hill is convenient, Lynn Woods has the same visibility in the daytime or nighttime, Baldwin is technical, and Pawtuckaway is local heaven. All possibilities.

C • I suppose... 2

C • "this" 4

11 PM

Running 36:34 [1] 7.07 km (5:10 / km) +41m 5:01 / km
shoes: 201507 Mizuno Wave Inspire 11

Monday Nov 9, 2015 #

10 PM

Biking 40:00 [1] 21.0 km (31.5 kph)

Stationary biking while catching up on le football. I considered adding 4x800 treadmill intervals, but I wasn't feeling up to it. My throat has been irritated since Baldwin - perhaps a resurgence of illness, perhaps irritation from breathing coldish air.

Strength training 20:00 [3]

Various core.

Sunday Nov 8, 2015 #

Event: NEOC: Baldwin Hill

11 AM

Running 7:30 [1] 1.5 km (5:00 / km)
shoes: 201506 Asics Fuji Attack 4

Quick warmup with two laps of the high school and some drills.

Orienteering 1:02:42 [4] 6.94 km (9:02 / km) +260m 7:36 / km
17c shoes: 201408 Inov-8 Bare-grip 200

Red course at Baldwin. The day was perfect: 10 C, clear skies, slight breeze. I arrived at 11:15 - about an hour later than planned because waking up was a slow process.

While the terrain was as interesting as it always is, the ground was covered with a dense carpet of fallen leaves. Footing was challenging, especially in the areas of dense rockfall. In a nutshell, I was disappointingly slow. I recently saw a quickroute Thierry posted in which he called a fifteen degree course adjustment on a leg an error. I had some mistakes:
- C1: 1 minute, missed by about 50m on my ascent, hesitated, bounced off some rocks
- C4: 10s, little hesitation getting confused reading the depressions
- C5: spike, but climbed very slowly
- C6: probably bad route choice; I went right rather than cutting left to a trail. I also lost about a minute in the circle when I misinterpreted the features and they were subtler than I expected.
- C10: bad route choice the other direction; I again went straightish rather than taking a trail
- C11: 45s, missed right, bounced off a wall

1 PM

Orienteering 20:00 [1] 2.67 km (7:29 / km) +105m 6:15 / km
5c shoes: 201408 Inov-8 Bare-grip 200

Earlier, Magnus and I walked the white course picking up controls and chatting about life and cloud computing. I grabbed the first five controls of the red course before scooting home to make the US Team phone call.

Red - Splits

Saturday Nov 7, 2015 #

9 AM

Running - Trail 1:00:00 [1] 10.0 km (6:00 / km)
shoes: 201506 Asics Fuji Attack 4

Woke up to run most of the Skyline with Lori. Left foot felt ok.

7 PM

Orienteering 30:00 [3] 3.7 km (8:06 / km)
shoes: 201408 Inov-8 Bare-grip 200

Night-O by Aims at Pine Bluffs. Course was orange difficulty. The woods were vague and had some dense vegetation, but I'm very disappointed that I didn't run faster - say sub 25.

Running 7:30 [1] 1.5 km (5:00 / km)
shoes: 201408 Inov-8 Bare-grip 200

Warmup.

Friday Nov 6, 2015 #

11 PM

Running 38:00 [1] 7.2 km (5:17 / km)
shoes: 201506 Asics Fuji Attack 4

Easy run after dinner with Ben, Laura, Zach, and Lori.

Wednesday Nov 4, 2015 #

Note

It's always good to have a supersoaker ready.

C • Except when it's not 2

Monday Nov 2, 2015 #

9 PM

Biking 40:00 [1] 20.0 km (30.0 kph)
(sick)

The weekend was rough - a respiratory infection made exercise impossible. I'm still recovering, but I was getting enough cabin fever that I decided to do a gentle session on the stationary bike in le gym. Another point of concern is intermittent pain in my left foot, near the front of my metatarsals, the nature of which is unknown. A bit of stationary biking and elliptical seem prudent.

Strength training 15:00 [2]

I threw in some small weights and core for good measure. Kettlebell clean and press, lateral raises, tuckups, kayakers, oblique crunches, and plank.

Elliptical 20:00 [1] 3.2 km (6:15 / km)

I probably should have stopped, but I decided to tack on some gentle elliptical. The objective was to keep my cadence above 90.

« Earlier | Later »