Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: iansmith

In the 7 days ending May 25, 2014:

activity	#	time	miles		km		+m		load
Orienteering	4	5:09:21	24.32	(12:43)	39.14	(7:54)	655	87c	142.9
Running	4	1:50:41	13.17	(8:24)	21.19	(5:13)	102		11.1
Biking	1	40:00							20.7
Total	7	7:40:02	37.49		60.33		757	87c	174.6

3:04

0:00

» now

Sunday May 25, 2014 #

11 AM

Running 5:55 [1] 0.98 km (6:03 / km) +8m 5:48 / km
shoes: 201311 Inov-8 X-talon 212

Quick warmup jaunt. Since I was starting a control pick exercise, I figured I could ease into the course without too much warmup.

Orienteering 1:10:41 [3] 7.89 km (8:58 / km) +135m 8:15 / km
shoes: 201311 Inov-8 X-talon 212

Control pick course at Bear Brook, designed by Alex. I struggled with this part of Bear Brook at the 2013 Classic Champs, especially on Day 2. Bear Brook is interesting terrain - the contour features have much finer detail than the map can realistically show.

I started with two poor controls in the vague area, though the features were questionably distinct. I wasn't overly aggressive - I focused on good exits, maintaining steady flow, and visualizing and understanding the leg. I still made a few errors in the technical area, but my run was much better than previous efforts.

I caught up to Brendan at control 16, and we sparred a little over the rest of the course. He observed that the lines I would ran - the miniroutes, I suppose - were often suboptimal. I think the solution is better vision at ranges of 25-50m.

Orienteering 17:00 [1] 1.54 km (11:02 / km) +39m 9:48 / km
7c shoes: 201311 Inov-8 X-talon 212

Ran back from the start via controls 7-1 backwards. Slowed down to read as much as possible. That particular section of the terrain is sparse.

2 PM

Orienteering 1:10:15 [4] 7.96 km (8:49 / km) +188m 7:53 / km
27c shoes: 201311 Inov-8 X-talon 212

After a lunch break and cake to celebrate Giovanni and Anne's birthdays, we marched to the start of the mass-start butterfly that Alex designed. I didn't want to go out too fast, so I hung with Brendan, Dancho and Kevin through the first few controls. I took a small lead on the route to 4, then pushed my advantage on the climb into 4 and 5-6. I made a 1 and 1.5 error at 13 and 15; Brendan caught up to me at 15. We ran together through 18, where he pulled ahead, but I caught up at the start/finish (19). Control 20 was a long leg across a marsh and through the linear clearings - where I figured I would have the advantage, so I put the hammer down to try to pull away. It seemed to work, as I never saw him again. I took controls 21-24 deliberately and carefully, as they were tricky and I wanted no errors. My worst mistake was about 20s at 23, though I did slow down a lot. The rest of the course was uneventful, though I was tired and thirsty by the end.

Orienteering 20:29 [1] 2.63 km (7:47 / km) +99m 6:33 / km
3c shoes: 201311 Inov-8 X-talon 212

I picked up three streamers and ran back via the trail.

Saturday May 24, 2014 #

Event: CSU Memorial Day training camp

1 PM

Orienteering 50:29 [1] 5.73 km (8:49 / km) +96m 8:08 / km
8c shoes: 201311 Inov-8 X-talon 212

Orienteering 32:24 [1] 4.17 km (7:47 / km) +96m 6:58 / km
8c shoes: 201311 Inov-8 X-talon 212

Friday May 23, 2014 #

Note
(rest day)

I felt very tired today, probably from insufficient sleep this week.

I watched a TED-esque presentation by Matthew Inman, the author of the Oatmeal. The presentation, titled "How to get a buttcrapload of people read what you write" explains his approach to writing and how he attains a wide audience for his comics and content. Understanding how people consume information is fantastically useful even if you aren't a webcomic. I think the Walker Bros have some of the best insights into this subject from the O-community, and it is evidenced by the impact of attackpoint, Shopping Cart Hero, and Catching Features.

Some of my favorite examples of the Oatmeal's creative works:
Why I run Long Distances (aka the "Blerch")
The Tesla Model S
My Dog, the Paradox

Thursday May 22, 2014 #

Event: Boston Park Series: Mystic River Reservation

5 PM

Running 15:04 [1] 2.8 km (5:23 / km) +2m 5:21 / km
shoes: 201304 NB 860

Orienteering (Control setting) 15:00 [1] 2.0 km (7:30 / km)
11c shoes: 201304 NB 860

Orienteering (Control waking) 12:26 [2] 2.48 km (5:01 / km) +2m 5:00 / km
shoes: 201304 NB 860

Orienteering 20:37 [4] 4.74 km (4:21 / km)
23c shoes: 201304 NB 860

Mystic River Park-O. I designed the courses, which consisted of a one-person relay with three loops of 9-11 controls. Kudos to Ed for all the legwork - arranging the courses so they could be printed on one page, taking care of the printing, bringing all the equipment, and running results. The Bermans, as always, were stalwart meet personnel.

After mass starting everyone (and punching a start box to record that time), I waited about a minute before starting myself. The Park-O isn't hard when you have both designed the courses and visited all the locations. I woke up all the controls about fifteen minutes before the mass start. The limiting factor for me was definitely physical endurance, though I did make some bad route choices, like 6-7 on course "A" (my splits 6-7). My legs felt sluggish, possibly from yesterday's weird spinning course. Given the stacked deck in my favor, I'm not surprised I won, though I was hoping it would have been by more. Giovanni finished a few seconds before I did.

Running 16:18 [1] 2.79 km (5:51 / km) +30m 5:33 / km
shoes: 201304 NB 860

ACB - Splits

Wednesday May 21, 2014 #

8 AM

Running 43:00 [1] 8.61 km (5:00 / km) +31m 4:54 / km
shoes: 201304 Asics Gel Cumulus 13

Running to and checking out Mystic River controls.

7 PM

Biking 40:00
ahr:108 max:176

Spinning class with Megan and Kevin. I wore my heart rate monitor to provide some context for the intensity. I started the HRM late and failed to stop it when we were done.

Monday May 19, 2014 #

10 PM

Running 30:24 [1] 6.02 km (5:03 / km) +31m 4:56 / km
shoes: 201304 Asics Gel Cumulus 13

« Earlier | Later »