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Training Log Archive: iansmith

In the 7 days ending Sep 26, 2008:

activity # timemileskm+mload
  Hiking1 2:30:00 5.0(30:00) 8.05(18:38) 46515.0
  Strength training1 1:00:0060.0
  Orienteering1 35:52 3.48(10:18) 5.6(6:24) 10533 /41c80%71.7
  Running1 25:00 1.55(16:06) 2.5(10:00)3.3
  Biking1 17:00 5.1(18.0/h) 8.21(29.0/h)4.3
  Total3 4:47:52 15.13 24.35 57033 /41c80%154.2
averages - weight:83kg

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Friday Sep 26, 2008 #

Orienteering race 22:35 [5] *** 3.5 km (6:27 / km) +55m 5:59 / km
spiked:25/27c weight:83kg shoes: 200803 NB MT800

The NAOC Red/Blue Sprint Final. The technical difficulty of this sprint was low - somewhere between yellow and orange level for most of the sprint. From the preliminary sprint, I gleaned that the fastest route typically was taking roads and trails rather than pushing through green or even open woods, but I did make at least one route "error" where I traveled directly rather than taking the road (from 14 to 15).

In general, my only criticism of my run was that I was too slow. Sprints thus far have been my forte; of the courses, my sprints have the smallest percentage difference between my performance and that of elite runners. Unfortunately, my training was not up to the day's 5.6 km of all out sprinting.

I believe that with a bit more running over the past 10 days, I could have pushed my time to 21 minutes or less, but that's all fruitless conjecture. In general, I was pleased with my run given the difficulty of the course.

My biggest errors were a slow route choice from 5 to 6 (I ran south along the green to the trail, but I think pushing through the green would have been faster), choosing to travel directly from 14 to 15 rather than going north to the road, and overshooting control 24 by about twenty meters.

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) 1.5 km (10:00 / km)
shoes: 200803 NB MT800

Warmup before the sprint final. I felt a bit tight after the preliminary round and the long cool period, so I ran considerably more than earlier in the day at a very gentle pace. Brendan and some other runners were also warming up about this time.

Orienteering race 13:17 [5] *** 2.1 km (6:20 / km) +50m 5:39 / km
spiked:8/14c shoes: 200803 NB MT800

The 2008 NAOC Sprint preliminary course. I think I have a more liberal definition of "spiking" a control than most based on comparative statistics of other orienteers near my level. I define a spike as approaching a control and finding it exactly where I expect it to be. I suppose I often include errors of order 20 meters within a spike - say for instance I came over a hill expecting to see a control in front of me and it was to my left. There isn't a large space of approaches between my definition of a spike and an error, which I suppose I should amend in future logs.

Anyway, this was my best sprints to date relative to the field. I had one significant, 30-second error approaching 4 because I hadn't really planned for it. The first three controls were so easy that I was not planning ahead as aggressively as I should have. That noted, there were really only two faster routes - I charged directly at 4 through the green and hit the larger clearing about thirty meters east of the control. I spent about fifteen seconds hunting through the green for the smaller clearing and found I had moved too far to the north.

Apart from that mistake, a few seconds lost looking for 5 and a moderately poor route choice at 8, the run went about as well as it could have. I started to fatigue, but my average speed was acceptable. With the exception of Erik Nystrom's 10:30, the leaders finished at just over 11 minutes. The navigational difficulty of this course was very low, but a delta of 20% is acceptable at present.

This was also the first time I have ever beaten Brendan (by 3 seconds), who went into this course expecting more navigational difficulty and didn't push his speed as much as he could have. I need to focus on running faster and on making quick route choice decisions in sprint conditions, especially with more challenging navigation than what this course and location presented.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: 200803 NB MT800

Warmup before the preliminary sprint. Legs felt stiff.

Tuesday Sep 23, 2008 #

Biking warm up/down 17:00 [2] 5.1 mi (18.0 mph)
ahr:130 shoes: 200712 NB Absorb EX 11.5

I started my workout with a 15 minute warm up on a stationary bike at my gym. It was relatively uneventful, primarily because stationary bikes are incredibly boring. I started at what felt like a comfortable pace, though it seems to have been faster than I intended for a warm up. I suspect the bike may have been miscalibrated.

Strength training 1:00:00 [4]
shoes: 200712 NB Absorb EX 11.5

I continued my workout with a weight training sequence, with the following (not necessarily orthogonal) components:

- curling
- squatting
- quadriceps machines
- lateral raises
- abdominal and core exercises
- pullups
- lunges

Yeah. One of my favorite exercises is an abdominal contraption where your upper body stays stationary while your legs swing up during exertion. The exercise is demanding, but not as strenuous or painful (for me) as crunches or leg lifts, so I can repeat 50 times in a set readily. Abdominal exercise is not one of my fortes, though I think this is more due to my weight than to weak abs.

Saturday Sep 20, 2008 #

Hiking 2:30:00 [1] 5.0 mi (30:00 / mi) +465m 23:16 / mi
shoes: 200712 NB Absorb EX 11.5

A hike up Upper Rattlesnake Mountain with elements of my undergrad dorm on our annual New Hampshire camping trip. I brought up the rear, helping the kids who weren't really ready for such a hike along. The hike wasn't as long, hard, or fast as I would have preferred - Franconia notch would have been preferrable - but it wasn't totally trivial. The time and distance are estimates.

I recently saw the movie "Miracle" for the first time; I would greatly appreciate having an orienteering coach as demanding as Herb Brooks was of the US hockey team. I'm not adequately diligent to demand that much of myself alone (though I would very much like to try). "Again!" etc.

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