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Training Log Archive: iansmith

In the 7 days ending Oct 13, 2014:

activity # timemileskm+mload
  Orienteering4 3:14:23 15.53(12:31) 25.0(7:47)88c201.1
  Running4 1:12:00 6.84(10:32) 11.0(6:33)7.2
  Total4 4:26:23 22.37(11:55) 36.0(7:24)88c208.3

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Monday Oct 13, 2014 #

11 AM

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: 201408 Inov-8 Bare-grip 200

Orienteering 18:49 [4] 4.0 km (4:42 / km)
22c shoes: 201408 Inov-8 Bare-grip 200

Holy cow, I am slow. More later.

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: 201408 Inov-8 Bare-grip 200

12 PM

Orienteering 15:41 [5] 3.0 km (5:14 / km)
16c shoes: 201408 Inov-8 Bare-grip 200

I was hugely disappointed by my sprint result, which despite some mistakes, was more a consequence of being really slow rather than technical accuracy. I was eager for another crack at it, and I was very happy to be selected for the sprint relay teams. My team was Kseniya, me, Wyatt, and Angelica. Kseniya came in quickly, a minute back of Alex. I started just behind Damian, Boris, and Schirm. The course wasn't overly technical. Everyone immediately split up for their forks, and I settled into running my own course; I was alone for 1-3. I saw Boris punch my 4 just ahead of me, and tried to reel him in on 5-6. We had separate 7s, and he disappeared, only to reappear just behind me as we ran into the field to 8. We again had different 8s, and soon he, a Canuck (Trevor Bray?) and I were bashing down the beach to 9. I bobbled 13 by about 5 seconds and Boris pulled ahead, but I ran him down in the chute and we finished together.

Overall, I'm satisfied with my effort; I was clean and solid on all controls. I lost 5s on 13, and perhaps 15s from hesitation on 5-6. While there are people who are faster than I, I believe I justify my selection by being very solid and reliable. US team 7 finished 4 minutes behind the lead Canadian Team; ignoring forkings, Kseniya and Angelica finished about 40s ahead of Tori and Kerstin. This of course implies that Wyatt and I lost almost five minutes to Damian and Will over 6 km. This is totally unacceptable. I must get faster.

Running 7:30 [1] 1.0 km (7:30 / km)
shoes: 201408 Inov-8 Bare-grip 200

Sunday Oct 12, 2014 #

12 PM

Running 12:00 [1] 2.0 km (6:00 / km)
shoes: 201410 Inov-8 Oroc 280s

Warmup jog to the start. I was one of the last starters. I didn't push too hard - just enough to wake up, as I wanted to be as fresh as possible.

Orienteering race 1:46:11 [4] 12.1 km (8:47 / km)
24c shoes: 201410 Inov-8 Oroc 280s

Today's run was steady - unspectacular, but with far fewer disasters than the rest of the field on a tough day. My fitness isn't where I want it to be, but my results have been a safe bet - consistent but unremarkable. I finished third US after many better orienteers were trashed by today's minefield, and I'm delighted to have counted for NAOC scoring. Still, finishing eighteen minutes behind Randerson (to say nothing of the Euros) is pathetic.

The 1:15 scale never caused me serious problems; it was very clear and intuitive to me. I bobbled 1 by 30s when I missed right trying to get around the marsh. I executed 2 well - a little slow on my final approach, but always solid. I made a 90s error drifting off my compass at 5, and completely blew six minutes at 6, in an essentially identical leg as control 8 from yesterday. I made an idiotic 40s mistake on the spectator control when the paths leading away from 8 didn't make sense, and I came through in 46 minutes, which I knew to be 3 minutes behind Ross and 15 behind the Euros.

The second half of the course was dramatically different - more distinct; smaller, clearer features; and many more trails. I started to get tired about halfway through the second half, and it took concentration to push. At this point, I didn't my result was going to be any good. I was clean on 11-13, and executed 14 particularly well. I was a little uncertain after punching through the marsh on 15, and I lost maybe 30s confusing a stream bed for a trail while running to 16. Apparently I was fairly clean and consistent on 11-22; I hesitated a little on the trail to 23, but was just slow and tired. I was quite surprised to run into Patrick Goeres, who started 6 minutes before me, leaving 23.

There are a few lessons to be gleaned from this race. Especially in tricky areas, clean execution can be more decisive than absolute speed. Controls 2 and 6 were the decisive controls on this course. On 2, while I wasn't overly quick, I was solid, and finished 25% back of the fastest North American. If I had avoided a mistake on 6 and run sub 1:40, it would have been an excellent run for me. Second, my fitness was lacking. The first half of the race was more technique than speed, but the second half was very much speed. I lost six minutes to Ross after control 10 despite only about a minute of error. Third, and perhaps most importantly, even if you feel like your race isn't going well, it's important to be able to mentally recover and race hard. I thought I was having a bad race through 10 - and if 2 and 6 hadn't been so murderous, I would have been much lower, but excluding Robbie, I was only a few minutes behind the top North Americans.

Saturday Oct 11, 2014 #

11 AM

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: 201410 Inov-8 Oroc 280s

Warmup jog to the start. I arrived at the start with about twelve minutes before my callup.

Orienteering 10:00 [1] 1.0 km (10:00 / km)
5c shoes: 201410 Inov-8 Oroc 280s

Jog around on the model map next to the start triangle. I took five controls to get my mind working and get a feel for the terrain. It was subtle.

Orienteering race 43:42 [4] 4.9 km (8:55 / km)
21c shoes: 201410 Inov-8 Oroc 280s

NAOC Middle Distance race. My goals were straightforward: take the first control cleanly (unlike US Champs middle and long last week), get into a rhythm, and navigate precisely. I nailed the first two controls which felt excellent. The wheels slipped off a bit on controls 4 and 5, where I lost 20s and two minutes respectively, the latter by completely misinterpreting the vegetation on the map. I recovered for 6 and 7, but massively blew up on the hardest leg on the course, control 8, for a loss of about four minutes. I tried to mentally reset at 8, and I was clean but slow for the rest of the course.

On a very difficult day for everyone in tricky, vague terrain, clean navigation trumped speed. Brian May and Jeff Teutsch were not particularly fast, but they executed very well. I really need to work on my mindset for middle distances to be able to cope with legs like 8. I knew as I started that leg that it would be very difficult, but I still flailed and wandered. There were easily two dozen North Americans who had the capability to win that race, and technique dramatically trumped physicality on this particular course.

Running warm up/down 7:30 [1] 1.0 km (7:30 / km)
shoes: 201410 Inov-8 Oroc 280s

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