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Training Log Archive: iansmith

In the 7 days ending Mar 25, 2013:

activity # timemileskm+mload
  Orienteering4 5:45:00 27.71(12:27) 44.6(7:44) 826103c165.9
  Running4 2:23:15 16.75(8:33) 26.96(5:19) 7851.3
  Strength training1 1:00:0015.0
  Total6 9:08:15 44.46 71.55 904103c232.2
  [1-5]6 9:08:03
averages - sleep:7

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Sunday Mar 24, 2013 #

Note

At this point, I have run more distance in 2013 than I did in all of 2008. Woo.
10 AM

Orienteering 30:17 intensity: (6:12 @1) + (13:52 @2) + (10:13 @3) 3.4 km (8:55 / km) +84m 7:56 / km
ahr:150 max:162 11c shoes: 201110 Inov-8 Oroc 280

Solo contour only(-ish) O course. Gay City is an excellent area. The terrain was covered with snow, so running was sluggish.

Orienteering 26:31 intensity: (2 @0) + (23:05 @1) + (3:06 @2) + (18 @3) 2.47 km (10:43 / km) +42m 9:53 / km
ahr:136 max:158 shoes: 201110 Inov-8 Oroc 280

Shadowing Tiivo on the window-O course.

Orienteering 38:58 intensity: (11:41 @1) + (10:56 @2) + (9:45 @3) + (6:36 @4) 5.48 km (7:07 / km) +130m 6:21 / km
ahr:146 max:172 shoes: 201110 Inov-8 Oroc 280

Giacomo gathered a posse of Izzy and Johanna, and we set out to run a route choice exercise. We stopped at each control, discussed possible routes, and executed. The girls were energetic and enthusiastic after a tough weekend.

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: 201110 Inov-8 Oroc 280

Group warmup + drills.

Saturday Mar 23, 2013 #

Event: Junior Training Camp
 
8 AM

Orienteering 21:25 intensity: (1 @0) + (6:20 @1) + (5:09 @2) + (5:09 @3) + (4:23 @4) + (23 @5) 2.89 km (7:24 / km) +135m 6:00 / km
ahr:132 max:185 8c shoes: 201110 Inov-8 Oroc 280

Hanging controls at Osbornedale; I suppose I'll keep the count even though I visited them all later in the exercises. I also subtracted 20 minutes of debating whether the features lined up the way the map indicated.

Orienteering 17:53 intensity: (43 @1) + (2:16 @2) + (3:16 @3) + (8:00 @4) + (3:38 @5) 2.62 km (6:50 / km) +64m 6:05 / km
ahr:167 max:198 14c shoes: 201110 Inov-8 Oroc 280

First exercise at Osbornedale, a 2.4 km course free of trails and stone walls.

Orienteering 10:09 intensity: (30 @1) + (28 @2) + (4:02 @3) + (5:09 @4) 1.7 km (5:58 / km) +19m 5:39 / km
ahr:162 max:173 shoes: 201110 Inov-8 Oroc 280

Compass exercise with no information on the map except the position and orientation of the circles relative to each other.

Orienteering 37:35 intensity: (1 @0) + (1:29 @1) + (4:29 @2) + (8:38 @3) + (16:26 @4) + (6:32 @5) 4.84 km (7:46 / km) +136m 6:49 / km
ahr:166 max:182 11c shoes: 201110 Inov-8 Oroc 280

Route choice exercise with Giacomo; some of the legs were so short that there was only one plausible route, but it was a good exercise nonetheless. We each selected a different route and raced.

Running 12:00 [1] 2.4 km (5:00 / km)
shoes: 201110 Inov-8 Oroc 280

Group run warmup.
1 PM

Orienteering 27:50 intensity: (1 @0) + (9:00 @1) + (4:20 @2) + (11:44 @3) + (2:45 @4) 2.94 km (9:28 / km) +64m 8:33 / km
ahr:150 max:168 7c shoes: 201110 Inov-8 Oroc 280

Hanging controls. Ansonia is spatially more consistent than Osbornedale, so it was very straightforward.

Orienteering 56:54 intensity: (34:36 @1) + (19:36 @2) + (2:42 @3) 4.3 km (13:14 / km) +100m 11:51 / km
ahr:133 max:158 10c shoes: 201110 Inov-8 Oroc 280

Memory-O while shadowing Kestrel.

Orienteering 22:39 intensity: (18 @1) + (14 @2) + (8 @3) + (10:43 @4) + (11:16 @5) 3.75 km (6:02 / km) +46m 5:41 / km
ahr:165 max:219 17c shoes: 201110 Inov-8 Oroc 280

Mass start peg race; the first people to the peg controls had to take a peg and run a bonus loop. I ran all but two loops. I forgot to stop my watch after sprinting in against Giacomo, but the log reflects the correct time and distance. I was very impressed with Zac Barker, who hung with Giacomo and I for essentially the entire race. He briefly pulled ahead of me at 13 before he, Giacomo, and Adrian messed up 14.
C • Zac... 4
7 PM

Strength training 1:00:00 [2]

Becky set up an instructional strength session at a cross fit gym. While I was familiar with many of the exercises, it was informative; I imagine that for a junior with no strength experience, the session was useful. Hopefully some of the juniors will implement some strength training in their regimens. Exercises discussed included: running drills (warmup), jump rope, pullups, pushups, squats, box jumps, burpies, bench (one-legged) squats, sit ups, planks, rope climbing, and stretching.

I demonstrated my somewhat novel but otherwise useless rope climbing skills; Giacomo and I had a good bit of fun with box jumps.

Thursday Mar 21, 2013 #

11 PM

Running 53:23 intensity: (12:10 @1) + (17:53 @2) + (5:56 @3) + (6:20 @4) + (11:04 @5) 10.72 km (4:59 / km)
ahr:156 max:179 slept:7.0 shoes: 201104 Mizuno Waverider 14

Tonight's workout was an interval session at MIT. I missed track workout last week, so I was eager to resume. It snowed intermittently today, and the ground was icy in places. I got kicked out of the track about eight minutes into the workout when a DAPER guy wanted to lock the last gate. I decided to run a loop around Briggs, then returned to the track. There was a second open gate; I didn't even have to jump a fence. I eventually decided the track was too icy to give good traction, so I improvised and ran intervals along Vassar St.

The workout plan was 5x1000, 2x400, but the car-free bike path was too short for 1 km, and I settled into 3 minute intervals. My target pace was 3:30/km, but I was a few seconds slow.

5x 820m: 2:54, 2:56, 2:54, 2:59, 2:56
2x 420m: 1:22, 1:28

Running 16:57 intensity: (1:36 @1) + (8:08 @2) + (7:07 @3) + (6 @4) 2.86 km (5:55 / km) +33m 5:36 / km
ahr:152 max:165 shoes: 201104 Mizuno Waverider 14

Cruise home. I carried my jacket. March is going well, and I expect to exceed my 300 km goal. Orienteering has been lacking, but this weekend will help a little. Still, an hour per day is unimpressive.

Tuesday Mar 19, 2013 #

Note

Looks like Tove beat Simone in the Mediterranean Orienteering Champs Long course (Day 2), which I think was mass start: results. Simone won and Tove took second in Day 1's middle distance.

Video. I think Simone's little chuckle to the interviewer's question "Tove... was she a little bit stronger at the end" at 2:23 was one of those polite, humorousless laughs obfuscating an overwhelming desire for vengeance. E.g. Giacomo laughing about losing to Ali. Kudos to Kiril Nikolov laying the smack down on Kyburz, who looks incredibly strong. My impression from 2012 was that Kyburz was a sprinter, but he has had some excellent results on all disciplines. He was born in 1990; he and Lundanes are the heirs apparent to the Gueorgiou - Hubmann dominance.

I am very amused by the apparent contrast between Simone's comments about Tove and Kyburz's comments about Nikolov; Kyburz seemed happy and congratulatory, and while I'm sure Simone doesn't lack for sportsmanship, she seems... less accustomed to losing. Perhaps the Swiss juggernaut will return to annihilate the young whippersnapper in the next competition.
9 PM

Running 22:35 intensity: (6 @0) + (18:05 @1) + (4:24 @2) 3.99 km (5:40 / km) +3m 5:38 / km
ahr:139 max:150 shoes: 201104 Mizuno Waverider 14

Orienteering 27:46 intensity: (1 @0) + (6:05 @1) + (16:38 @2) + (5:02 @3) 4.95 km (5:36 / km) +4m 5:35 / km
ahr:149 max:161 13c shoes: 201104 Mizuno Waverider 14

Orienteering 27:03 intensity: (3:19 @1) + (18:49 @2) + (4:55 @3) 5.26 km (5:09 / km) +2m 5:08 / km
ahr:150 max:162 12c shoes: 201104 Mizuno Waverider 14

Running 28:20 intensity: (25:57 @1) + (2:23 @2) 4.99 km (5:41 / km) +42m 5:27 / km
ahr:140 max:148 shoes: 201104 Mizuno Waverider 14

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