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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iansmith

In the 7 days ending Oct 24, 2009:

activity # timemileskm+mload
  Running3 2:29:15 17.03(8:46) 27.4(5:27)31.6
  Orienteering2 2:28:09 7.02 11.332 /33c96%167.6
  Total4 4:57:24 24.05 38.732 /33c96%199.2

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Saturday Oct 24, 2009 #

Orienteering race 1:43:09 intensity: (50:00 @4) + (53:09 @5) *** 11.3 km (9:08 / km)
spiked:20/20c shoes: 200908 Inov8 X-Talon 212

US Championships Classic course by the Badger Orienteering Club in Greenbush, WI. The medial moraine terrain (as Leif told me) is very technical and difficult; relocation is not trivial. At the "model" local middle distance terrain yesterday, I noted that hills made good attack points because they are easily distinguished and are visible from a distance. I decided that my strategy was to sacrifice speed for accuracy; I wanted a clean run at almost any speed.

I succeeded in that goal; I had an immaculate run. I'm sure I lost time with poor route choices, and I was not as fast as the top runners, but every time I expected to find a control, I found one - usually directly in front of me. There was a cost to moving through the terrain; it required a lot of mental work and focus, but this was one of my best races, and about as good as I can realistically hope to do at present. Simplifying was very challenging. On a few legs, I planned a roughly straight route, then tracked from feature to feature on a computationally intensive path.

I lost 26 minutes to Will. I estimate something like 50-75% of that was from mental challenges (simplifying, e.g.) and hesitations, and the rest was from not running as fast. I was 16 minutes behind Boris, Eric Bone, and Ken.

I think this may be my first 80 point classic run; we'll see how the numbers come out. More analysis later.

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: 200908 Inov8 X-Talon 212

Warming up while reading the model map before the US Classic champs. I mostly visualized running various combinations of the existing controls from the model course. I think running the model map the previous day and spending time getting into the map helped me during the race.

Friday Oct 23, 2009 #

Orienteering 45:00 [2]
spiked:12/13c shoes: 200908 Inov8 X-Talon 212

Running the 4.5 k middle distance course at the Badger Orienteering Club local event; this course was essentially the model event for the US Champs.

I took my time reading the course, stopping to examine features and think in detail about my route choices. The forest is clear, and the contours are both informative and tricky. I only made one mistake, losing about thirty seconds, but I wasn't moving at race pace. The terrain is gorgeous. I was focusing on running cleanly in an effort to simulate tomorrow's race, and I was pretty good at picking good attackpoints to get to the controls. Deciding at a glance which was is down or up in a particular contour region can be difficult, so I may spend more time reading my map tomorrow.

Wednesday Oct 21, 2009 #

Running 1:27:15 [2] 16.0 km (5:27 / km)
shoes: 200908 Inov8 X-Talon 212

Long run in the prairie near Mary's apartment.

Monday Oct 19, 2009 #

Running 42:00 intensity: (33:00 @1) + (9:00 @3) 8.4 km (5:00 / km)
shoes: 200906 NB MT620 BK

Running on the Fermilab bike path at 7 AM. I warmed up for 25 minutes, then ran 3x (3 minutes on, 2 minutes off). The morning was beautiful; in the distance, I saw the very distinctive main building (Robert Rathbun Wilson Hall).

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