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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Mar 28, 2009:

activity # timemileskm+mload
  Orienteering2 1:45:18 8.14(12:56) 13.1(8:02) 47557c210.6
  Running2 1:08:07 8.35(8:09) 13.44(5:04)34.1
  Total4 2:53:25 16.49(10:31) 26.54(6:32) 47557c244.7
averages - sleep:5.5

» now

Saturday Mar 28, 2009 #

Orienteering race 50:21 [5] *** 5.2 km (9:41 / km) +215m 8:01 / km
15c slept:8.0 shoes: 200811 NB MT800

The Blue Middle at the QOC "Ran-it Granite" A-meet in Patapsco Valley State Park, Marriottsville, MD. Conditions were dreary; there was a perpetual light mist coming down, and it had rained the night before.

The course had many legs which involved descending from a hill through a stream reentrant and up another hill. This made some of the legs rather trivial navigationally, because you sometimes just had to aim up a hill. The leg to control three, which was the longest at about a kilometer, had a parallel field a short distance away for about 80% of the length of the leg. This was one of the easier navigational middles I have run, but one of the most physically demanding.

I messed up the first control via a parallel error on a stream - costing perhaps 3-4 minutes. The other errors the attackpoint analysis indicates - controls 6 and 10 - were just hesitation and extreme sluggishness charging up a hill respectively. Otherwise, my course was clean (if slow).

I ended up with a pace of just under ten minutes per kilometer, but given how easy the navigation was relative to my expectation for a middle, I hoped I would have been faster. Emily Kemp, who invaded my country, age group, and gender (and necessarily course), beat me by about five minutes (which is unsurprising); I was 1/4 against her on courses we had in common.

The other blue runners I spoke to agreed that the course was somewhat trivial, and that while the terrain was very limiting, expressed dismay. Erik Nystrom won with a time of 32:52.

Orienteering race 21:39 [5] *** 3.0 km (7:13 / km) +90m 6:17 / km
15c shoes: 200811 NB MT800

The Sprint Relay at QOC Ran-it Granite; the courses comprising the relay were intended such that a combination of any three individuals could form a competitive relay team. More precisely, this theoretically meant that the fastest times on each of the courses would be approximately equal. It is clear from the results that this was not the case; the shorter, easier classes were invariably significantly faster. For instance, the fastest time on the blue course - with such meaningful participants as Jon Torrance, Ross Smith, and Will Hawkins - was 17:26. The fastest time on the easiest course (Orange/Brown) was 13:04, set by Carl Underwood. Clearly the optimal strategy was to combine the fastest runners eligible for the shortest course - any three of the fastest nine runners on the Orange/Brown course would have beaten the winning team. In contrast, the three fastest blue runners would have finished fifth.

In any case, the event was still modestly entertaining. My teammates were Gerald Yip and Vladimir Gusiatnikov; we were hoping to have fun. Gerald had a fantastic starting leg, finishing 14 seconds behind Jon Torrance, who would have the fastest blue course time. No one starting with me was running blue, so I navigated alone through control 8, at which point Will Hawkins, who had started two minutes back, caught up. I tried to keep up with both him and some cadets I encountered, but my legs would not move. I'm not overly discouraged about my finish (four minutes slower than Gerald) given the Middle earlier, but this further highlights my inadequate fitness (which I must try to remedy for West Point). I finished 12/18 on the blue course, at the trailing end of the distribution.

Because all the short course runners finished so quickly, we were in 12th after Gerald's leg; after mine, we were in 13th. Vladimir had an excellent finish leg and passed five teams, putting us in a comfortable 8th of 38 teams, 9 minutes behind the winning Canadian team of Jon Torrance, Eric Kemp, and Emily Kemp.

Friday Mar 27, 2009 #

Orienteering race 18:19 [5] *** 2.5 km (7:20 / km) +95m 6:09 / km
16c slept:3.0 shoes: 200811 NB MT800

The QOC A-meet sprint 1 (which was not an A event). Overall, I finished 33/144, but discouragingly five minutes back of the winner - Jon Torrance, 13:24. Other notable benchmarks include Ross Smith at 14:06, Nate Lyons at 15:14, Emily Kemp at 16:03, Sam Saeger at 16:30, and Gerald Yip at 17:49.

Achilles was a little tight at the end, but nothing debilitating.

Orienteering race 14:59 [5] *** 2.4 km (6:15 / km) +75m 5:24 / km
11c shoes: 200811 NB MT800

QOC A-meet sprint 2 (not an A event). I was pleased with my performance compared to sprint 1; the course was navigationally simpler and had less climb. I passed a number of people in the course of my run, which always feels good. I spotted Tom Overbaugh ahead of me (I think) as I approached control 5, and managed to chase him down by the end. We sometimes diverged on our route choices, but he managed to stay just ahead of me until I mustered my last bit of stamina for the go control leg and the finish chute.

Notable benchmarks include Erik Nystrom at 12:11, Ross Smith at 12:20, Gerald Yip at 14:02, and Emily Kemp at 15:10 (for what I believe is my only victory against her thus far).

Thursday Mar 26, 2009 #

(rest day)

Wednesday Mar 25, 2009 #

(rest day)

Resting so my poor left achilles can recover a bit. Some stretching, ice, massage.

Tuesday Mar 24, 2009 #

Running 34:15 [3] 6.96 km (4:55 / km)
shoes: 200809 NB Absorb EX 12

CSU street-O with Lori, Brendan, and (at the beginning) Dean. A fun run, but my left achilles was increasingly bothersome throughout the run; at the end, I decided to abort the Harvard-O to rest it. I'm hopeful that the problem is my (somewhat old) running shoes, because the discomfort in my achilles tendon has increased since it first appeared on Saturday night. I have discarded NB Absorb Beta, and I have a relatively new pair that I will employ. Also, I will take a rest day with RICE on Wednesday to allow my left to recover as much as possible. I really want to avoid physical therapy; I was able to run competently today, but I assume the probability of severe injury is escalating with time. At the moment, sprinting is virtually out of the question.

One comforting thought is that on Thursday, when I first put on my O shoes (trail runners) again, I noticed no discomfort. It is my hope that the O shoes did not prompt this problem.

Monday Mar 23, 2009 #

Running 33:52 [3] 6.48 km (5:14 / km)
shoes: 200809 NB Absorb EX 12

Gentle run at exactly the pace I planned. Breathing was 4/4 throughout, route was Elm St - Cambridge st loop. I raced a street cleaner running down Beacon St. Temperature was -5 C with clear skies and 16 kph winds. I wore two shirts, long shorts, a sweatshirt, gloves and a hat. For interested parties, I ran at 12:30 AM.

Discomfort in my left achilles was moderately noticeable, increasing at the end. I would never describe what I felt today as pain, but I am displeased with my state. Also, my right hamstring was tight and bothersome during my run. I'm hopeful that these are correlated, and that the root cause is as simple as nutrition.

In any case, I attempted some brief strides midway through my run without significantly adverse effect. I will be ginger in my running this week, but barring some significant change in my condition, I will run the Ran-it Granite (with a gentler approach to the sprints than is my usual fare).

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