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Training Log Archive: iansmith

In the 7 days ending Jan 3, 2016:

activity	#	time	miles		km		+m		load
Orienteering	5	7:04:18	26.54	(15:59)	42.7	(9:56)	1800	142c	146.2
Running	5	2:02:20	14.4	(8:30)	23.17	(5:17)	286		12.2
Running - Trail	2	1:41:13	9.61	(10:32)	15.46	(6:33)	222		10.1
Total	8	10:47:51	50.54	(12:49)	81.34	(7:58)	2308	142c	168.5

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Sunday Jan 3, 2016 #

10 AM

Orienteering 7:02 [1] 0.68 km (10:18 / km) +68m 6:53 / km
shoes: 201510 X-Talon 212

Warmup jog to the start. Felt a bit sluggish.

Orienteering intervals 1:25:06 [4] 8.25 km (10:19 / km) +257m 8:55 / km
24c shoes: 201510 X-Talon 212

The final exercise of the weekend was an O-tervals course on Surebridge of my design. I had had some scale issues in OCAD, and the course was 50% longer than I expected. The original design had six ~750m intervals, but they were actually a little over a full kilometer. In principle, I don't see anything wrong with this - on a track, 200m through 1600m intervals are common - but doing six after two long days is tough. As I had hung streamers the day before (backwards), I was familiar with the terrain. I was running about 6:00/km for several of the bouts, but I really faded on the last two.

We ran as a large group: Boris, Misha, Kseniya, Hannah, and Kevin, the patron saint of Chocolate Milk and board games. We twice started at 10-15s intervals, one as pairs, and three mass starts. Boris and I had a spectacular miss at split 16 where we missed about 10m right but then overcorrected and ran by the control before doubling back. My ankles in particular were exhausted after this weekend. I had a 6.5 km long leg exercise and a 4 km middle distance in reserve, but we were all satisfied after one exercise.

Quality workout 1 of the year.

Saturday Jan 2, 2016 #

10 AM

Running - Trail 11:06 [1] 1.6 km (6:57 / km) +53m 5:57 / km
shoes: 201510 X-Talon 212

Jog to the start of the morning's exercise on Rockhouse with Balter, Boris, Misha, Kseniya, Lina, Kevin, and Hannah. I won? Apparently there was route choice on the run to the start, which I did not expect. It was initially quite cold, and the wind on the beach was unpleasant.

Orienteering 46:27 [2] 5.16 km (9:00 / km) +163m 7:46 / km
14c shoes: 201510 X-Talon 212

For the first training of the day, I designed a 5 km no-compass training. The objective was to orient exclusively based on features and to look up more often to examine the terrain. I found it constructive despite some regions of mountain laurel.

Running 4:30 [1] 0.64 km (7:00 / km) +10m 6:30 / km
shoes: 201510 X-Talon 212

Jog back to the cars with Boris.

12 PM

Orienteering 1:02:48 [2] 6.83 km (9:12 / km) +331m 7:24 / km
12c shoes: 201510 X-Talon 212

The second exercise of the day, after a short break eating and warming up in the cars, was a rerunning of the 2010 Team Trials Red long course. There were no streamers, which was unfortunate. I designed a ~6 km Green variant that excluded a few controls. I had decided to streamer tomorrow's o-tervals this afternoon, so I ran the shorter version. I didn't have much oomph and made a huge mistake at control 6 (correct location = split 7, initial guess = split 6). My execution of the route into control 12 (split 14) was wide left. I felt a bit tired during and after the training.

Orienteering 1:30:04 [1] 8.79 km (10:15 / km) +354m 8:32 / km
36c shoes: 201510 X-Talon 212

Streamering the O-tervals for tomorrow; I hung 24 controls and six start/finishes. I was already quite tired from the earlier activities, and I was really digging deep on this jaunt. It took a fair bit of time at each location to verify it was correct, find or create a suitable location for the streamer, and tie the streamer. I love this part of Surebridge, but I was extremely happy to be done. The total length of the exercise is apparently about 7.5 km with 6 o-tervals. The designer is a masochist. I deducted an estimate of 45 minutes of unproductive time, though it's questionable how much benefit I gained from this session.

Friday Jan 1, 2016 #

10 AM

Running 6:23 [1] 0.81 km (7:51 / km) +19m 7:02 / km
shoes: 201510 X-Talon 212

Run to the start of the first training camp exercises with Kevin, Hannah, and Misha.

Orienteering 48:02 [1] 5.16 km (9:18 / km) +158m 8:04 / km
20c shoes: 201510 X-Talon 212

The first exercise was a control pick/line-O mix that I designed a few years ago on Jackie Jones. I was not appropriately mentally prepared at the start, and botched control 4 severely. It took a little time to start navigating intelligently.

Orienteering 26:54 [3] 3.15 km (8:32 / km) +83m 7:32 / km
19c shoes: 201510 X-Talon 212

The second exercise was a control pick on the map west of Jackie Jones, again of my design from some years ago. I started last and instructed everyone to run it more aggressively, hoping to apply the techniques of the first exercise under more stressful conditions. Control pick is hard to do well without streamers.

1 PM

Running 8:29 [1] 0.77 km (10:59 / km) +172m 5:12 / km
shoes: 201510 X-Talon 212

After a 45 minute break for lunch, I set out before the group to the start of the third exercise to hang streamers. This exercise was a 4.2 km middle distance-y course on a contour-only map of Surebridge, with the training objective of navigating on the simplified map and paying attention to contour features. It was a bit chilly.

Orienteering 57:55 [1] 4.67 km (12:25 / km) +386m 8:47 / km
17c shoes: 201510 X-Talon 212

Contour only with frequent breaks to hang streamers.

Wednesday Dec 30, 2015 #

8 PM

Running - Trail 1:30:07 [1] 13.87 km (6:30 / km) +169m 6:08 / km
shoes: 201410 Inov-8 Oroc 280s

Evening reservoir loop run. This was noteworthy for three reasons: (1) the first snow was yesterday, and the trail was covered with 4-8 cm of ice and crusty snow, (2) I successfully ran the trail at night with only one moment of confusion (at 1:02), and (3) my headlight ran out of energy after 43 minutes - leaving me somewhat distant from das auto and far from any roads. There was sufficiently ambient light and albedo off the snow that I was able to continue at reduced speed. I wore O-rocs to deal with the ice, and they were sufficient. I've also learned that when run correctly, my loop is only about 11.5 km - the same length as the Skyline. Lame.

Tuesday Dec 29, 2015 #

10 PM

Running 35:09 [1] 7.14 km (4:55 / km) +42m 4:47 / km
shoes: 201506 Asics Fuji Attack 4

First snow of the year! There was some ice that required caution traversing. -3 C, SL/SL + gloves.

Monday Dec 28, 2015 #

3 PM

Running 1:07:49 [1] 13.8 km (4:55 / km) +43m 4:50 / km
shoes: 201507 Mizuno Wave Inspire 11

River run. I didn't feel great - some stomach discomfort. Today was cold: -2 C, with a mild breeze and clear skies. I wore SL +3/4 and gloves, and parts were chilled. Most importantly, I need to adjust to breathing cold air. My back still feels strange.

C • Back feels strange 1

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