Training Log Archive: iansmithIn the 7 days ending Apr 7, 2012:
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Saturday Apr 7, 2012 #
Event: NEOC: Prospect Hill
11 AM
Orienteering race 40:52 [4] 5.88 km (6:57 / km) +223m 5:50 / km
shoes: 201110 Inov-8 X-Talon 212
NEOC Prospect Hill Green course. I was somewhat more engaged with meet logistics than I expected. After a brisk warmup, I started my run aggressively. I think I have been too conservative in competition; I pace myself because I'm worried my stamina will be insufficient. I am experimenting with running hard, and in particular, I'm enamored with the idea of taking each control with the intent to win that leg - not with disjointed execution, but with steady, irresistible momentum.
I felt excellent through control 7 - apart from some hesitation attacking 7, I had navigated cleanly and made good plans. My strength started to wane en route to 8, but I resolved to keep pushing. I concentrated on digging deep, on bringing marginally more effort. This became counterproductive, as my concentration faded. I was about twenty meters off on 9 despite nailing my attackpoint. Before my race, Magnus encouraged me to run up every hill - though unfortunately, I didn't succeed. I checked the wrong boulder at 10. I was clean, though insufficiently energetic into 11. I became confused to 12 and lost contact. Balking at a 13 contour ascent to control 13, I optimistically chose a suboptimal route and got stuck on a nasty hillside with vegetation.
I probably lost three to four minutes to a perfect run, but I'm quite pleased with the effort. I had good flow, generally made good plans (until 13), and pushed hard physically. A good day. Thanks to Dean for directing, and to everyone who helped out with today's event.
I felt excellent through control 7 - apart from some hesitation attacking 7, I had navigated cleanly and made good plans. My strength started to wane en route to 8, but I resolved to keep pushing. I concentrated on digging deep, on bringing marginally more effort. This became counterproductive, as my concentration faded. I was about twenty meters off on 9 despite nailing my attackpoint. Before my race, Magnus encouraged me to run up every hill - though unfortunately, I didn't succeed. I checked the wrong boulder at 10. I was clean, though insufficiently energetic into 11. I became confused to 12 and lost contact. Balking at a 13 contour ascent to control 13, I optimistically chose a suboptimal route and got stuck on a nasty hillside with vegetation.
I probably lost three to four minutes to a perfect run, but I'm quite pleased with the effort. I had good flow, generally made good plans (until 13), and pushed hard physically. A good day. Thanks to Dean for directing, and to everyone who helped out with today's event.
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: 201110 Inov-8 X-Talon 212
Thursday Apr 5, 2012 #
8 AM
Running 37:31 [1] 7.45 km (5:02 / km)
shoes: 201104 Mizuno Waverider 14
Wednesday Apr 4, 2012 #
9 PM
Running 40:00 [1] 7.62 km (5:15 / km)
shoes: 201104 Mizuno Waverider 14
Monday Apr 2, 2012 #
Note
slept:8.0 (rest day)
I had a great time this weekend racing in Kentucky, competing, hanging out with Nikolay, Nate, Jon T, Gerald, Clem (on occasion), and others. My training is coming along, but I still have a long way to go. I have not yet had a perfect race. I apparently tweaked my lower back, though I have no recollection of the trauma - the flight home was uncomfortable. I will rest today and reflect before putting in an aggressive week.
Despite considerable activity on the days leading up to the Flying Pig, I felt fine. While the format (three middles and a sprint) was less demanding than a long course, the total amount of orienteering was about the same. Running every day may have benefits that outweigh the added boon of a rest day. My performance is not up to what I would expect from a member of the WOC team, and the field will be deep next weekend. Even though I'm a long shot, I am in the wonderful position of having nothing to lose.
Despite considerable activity on the days leading up to the Flying Pig, I felt fine. While the format (three middles and a sprint) was less demanding than a long course, the total amount of orienteering was about the same. Running every day may have benefits that outweigh the added boon of a rest day. My performance is not up to what I would expect from a member of the WOC team, and the field will be deep next weekend. Even though I'm a long shot, I am in the wonderful position of having nothing to lose.
Sunday Apr 1, 2012 #
10 AM
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: 201110 Inov-8 Oroc 280
Orienteering 45:55 [4] 6.41 km (7:09 / km) +203m 6:11 / km
26c slept:7.0 shoes: 201110 Inov-8 Oroc 280
Fourth race and third middle at Flying Pig. It was cold and rainy in the morning, but the rain stopped and it warmed to about 10 C when I started. I began the race moving slowly-ish; I should have warmed up for longer than 15 minutes, and I was still sleepy. The trail from 1-3 was muddy, so I decided to take a bold (and dumb) route choice to 4. I think straight (a la Balter) would have been fastest - the lake corner was an easy attack.
After starting slowly and losing 45s at 4, Matthias Eriksson gained 2 minutes on me and caught up at 7. We were together at 8, but took different routes to 9, and I gained 45s (despite my poor exit at 8). I was worried about the sets of parallel erosion gullies on the hillsides, so I was careful at 11-15. I was too low at 15, and Matthias pulled ahead by about 12s. I ran straight to 17; Matthias went around, and I was two seconds behind. I thought I was at 18, so left thinking I was on route to 19, but realized my error quickly. Unfortunately, I didn't really have a plan to 18, and we both stumbled around on the spur for a minute before I found it. He beat me to 19 - I was too low, but I had a better route to 20 and gained a little. I lost it all hesitating before hopping the fence to 22; I took the lead again at 24 and held it until the end.
I was definitely helped by Matthias - no major mistakes except bad route choice to 4, bumbling around at 8 and 9, low at 15, decapitated chicken at 18, and low at 19. Good enough for another fourth; a little sad to finish just outside the medals. Everyone had rough races - lots of small mistakes today. I talked through the course with Wangki; this is his second A-meet, and his progress and enthusiasm are excellent. Also great to see Gerald for the first time in 3 years.
Quickroute.
After starting slowly and losing 45s at 4, Matthias Eriksson gained 2 minutes on me and caught up at 7. We were together at 8, but took different routes to 9, and I gained 45s (despite my poor exit at 8). I was worried about the sets of parallel erosion gullies on the hillsides, so I was careful at 11-15. I was too low at 15, and Matthias pulled ahead by about 12s. I ran straight to 17; Matthias went around, and I was two seconds behind. I thought I was at 18, so left thinking I was on route to 19, but realized my error quickly. Unfortunately, I didn't really have a plan to 18, and we both stumbled around on the spur for a minute before I found it. He beat me to 19 - I was too low, but I had a better route to 20 and gained a little. I lost it all hesitating before hopping the fence to 22; I took the lead again at 24 and held it until the end.
I was definitely helped by Matthias - no major mistakes except bad route choice to 4, bumbling around at 8 and 9, low at 15, decapitated chicken at 18, and low at 19. Good enough for another fourth; a little sad to finish just outside the medals. Everyone had rough races - lots of small mistakes today. I talked through the course with Wangki; this is his second A-meet, and his progress and enthusiasm are excellent. Also great to see Gerald for the first time in 3 years.
Quickroute.