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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending May 20, 2010:

activity # timemileskm+mload
  Running4 2:24:51 18.53(7:49) 29.82(4:51)31.0
  Biking1 40:00 8.7(13.0/h) 14.0(21.0/h)20.0
  Orienteering1 37:40 3.29(11:26) 5.3(7:06)46.8
  Total4 3:42:31 30.52(7:17) 49.12(4:32)97.9

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Thursday May 20, 2010 #

6 PM

Biking (Commute) 40:00 [3] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX

Biking to and from Bellevue Pond at the southeastern end of Middlesex Fells.

Running 35:27 [2] 7.0 km (5:04 / km)
shoes: 201004 Inov8 X-Talon 212

Distance is a guess; to get to the Park-O at the sheepfold, I decided to bike to Bellevue Pond, then run the ~ 3 km to the Sheepfold. I ran more aggressively than easy pace, but below threshold. My right calf was discomforted and tight at first, but it started to loosen up. I'm not really sure what the source of the injury is - it's been bothering me for over a week, but it's not severe enough to warrant logging as an injury. I can still race reasonably well on it, particularly when I get a good warmup.

Running on the trails through the Fells is gorgeous; I really should get out more often. Despite a temperature of 80 degrees in Somerville, conditions were pleasant in the woods. The time includes the trip to the sheepfold and the return after the Park-O. I didn't have a complete map, so I took the skyline trail for much of the way on the return (as I know its route).

Orienteering race 22:40 [5] 3.3 km (6:52 / km)
shoes: 201004 Inov8 X-Talon 212

The 6th Park-O of the season was at the Sheepfold. Brendan set an excellent course - the first ten controls were technical, with only one trail leg from 6 to 7. The route to Control 11 was a 600m trail run, but I think ending a course, particularly a sprint, with hard trail running is quite reasonable. The Fells also make it very difficult to set even a 3 km course without using trails. Starting a course with trivial legs is undesirable, of course.

Given my concerns with respect to my right calf, I was moving well. The plateau between the skyline and the reservoir was difficult; I lost time off trail going to controls 2 and 4. I had a bobble at control 9, where I hesitated (perhaps 15 seconds), but the rest of my run was clean. I narrowly edged Audun (22:50?) and was in turn beaten by Dancho (22:18) and Ross (21).

The crowd was respectable given how difficult it is to get to the Fells, with perhaps 16-18 runners. Two beginners and their mighty dog, who hiked the entire Appalachian Trail, tried the advanced course and completed the first 9 controls at walking pace.

Orienteering (Control pickup) 15:00 [1] 2.0 km (7:30 / km)
shoes: Trek 7.1 FX

I retrieved controls 2 and 3; this was largely trail running, though I got to try the route from 2 to 3 again. I did better during the race.

This outing was very successful - I invested about 3 hours, 15 minutes into the expedition (including showering), was active for about 2 hours, and socializing for most of the rest. A pleasant evening.

Tuesday May 18, 2010 #


In the vein of attackpoint's usual committee decision-making efforts, I pose the following question to the my community:

Ignoring the top level domain (.com, .info, .net etc), what domain should I obtain for my personal use?

I'm a big fan of acronyms of my name (e.g. iamsinht), and some options are:
- iamsinht (distinctive, but less convenient to those unfamiliar with hyperbolic trig functions)
- isthmian
- thiamins (non-sensical, but pronounceable)

A few other options:
- supafishi
- thesalvadoran
- htimsnai
- iamsmith
- Perhaps a word ending in -ian, e.g. 'tellurian'
- discipulus

Monday May 17, 2010 #


Attackpoint is a powerful training tool. It enables thorough analysis of training activities, identifies patterns and trends, and stores useful information, like splits, gps tracks, distances, and paces. It has had an invaluable impact on my life much like orienteering has become increasingly more important to me. But in its most important role, attackpoint is a community.

Orienteering has proven itself to be a great way to make friends. The people are amiable, interesting, and encouraging. That the community is small can be an advantage - it's easy to know a majority of the individuals racing at a local meet or an A-meet. I see many of the friends I have made through orienteering seldom, but attackpoint enables feedback and some measure of interaction. Perhaps that interaction is a motivating force for the complexity of many discussion threads on AP - the notion of interacting, dialog, and exchange is appealing.

I hope and trust that the next few years will be at least as wonderful as the past few have been. To everyone who has impacted my life in some way through orienteering: I thank you with the fullest measure of sincerity (unless you're a Canadian).
9 PM

Running 49:50 [1] 9.92 km (5:01 / km)
shoes: 201002 Asics T918N

Given that I was planning on going on an evening run, I checked in with Lori to see if Presto had gotten his daily exercise. She had decided to take a day off after her bike ride, so I stopped by her apartment to pick him up. As we departed, he urgently scampered to the yard in front of the building to urinate, then moved to go back into the apartment. While I took several detours to pass over grass and dirt, Presto decided a sidewalk at an intersection was the optimal place to defecate. After a lackluster start, he brightened up a bit after I did some strides and we passed a flock of geese. And, for unexplained reasons, after we cross Mem Drive to the inland side and started going north at Western Ave, he broke into a run. I estimate the pace was somewhere around 4:30 / mile. I let him run a bit before reining him in. While running with a dog demands some attention I would otherwise expend musing on life and interesting problems, it is pleasant.

My right calf has a bit of a twinge; I will treat it gingerly leading up to the ARDF Champs this weekend.

Sunday May 16, 2010 #


Congratulations to the 2010 US WOC Team, especially well deserved first-timers Ali Crocker and Nikolai Nachev!!

As per the latest OUSA Rankings update, I'm now an 80 point runner! Woohoo! My ranking improved from 76.79 in April to 80.85 because of some solid runs at West Point and WCOC and dropping some lowish scores from April and May 2009. Also noteworthy is Brendan's 89 point ranking, up 11 points from one year ago.

My results have been buoyed by 4 80+ point runs (of 8) in 2010:
- BOK Middle (81.43)
- West Point Middle (89.59)
- WCOC Middle (84.42)
- WCOC Long (80.82).

It greatly amuses me that my best results are on middle distance courses, and that only on the sprint distance have I failed to break 80 points. I think this is because the two sprint courses I have run in the past 8 months have followed middle distance races on the same day; I do systematically worse on the second race of the day compared to the field.

I still have a very long way to go; heuristically, my speed is only 80% of that of an orienteer like Ross or Patrick. Nevertheless, I'm very encouraged. If I can average 85 point runs at the Fall A-meets, I will be an 85 point runner at the end of the year.
11 AM

Running 28:06 [3] 6.45 km (4:21 / km)
shoes: 201002 Asics T918N

I went for a morning run along the same route I did yesterday (my standard, 30 minute run) - and finished 3.5 minutes faster (speed was 12.5% faster). I suppose I was running at a harder intensity, but it didn't feel particularly difficult - I held to 4/4 breathing for most of the run. I suppose this sense of freshness and speed comes from taking an entire week off.

Saturday May 15, 2010 #

12 PM

Running 31:28 [1] 6.45 km (4:53 / km)
shoes: 201002 Asics T918N

I went for an early afternoon run before my performance at a nursing home with my chamber group from the Harvard Medical School chamber society. I'm playing the Brahms Horn trio with Andrew Noll and Reid Merryman, both of whom are students at HMS. Naturally, my thoughts are at the Team Trials with those who are competing.

I finished The Name of the Wind, and I was chagrined to find that the subsequent two books in the trilogy have not yet been published. I do recommend it for anyone who enjoys well written fantasy not unlike The Wheel of Time or the Harry Potter series. It's much less frustrating than the former and darker and more mature than the latter.

Anyway, I purchased an audiobook that Amazon recommended to those who liked Name... called The Blade Itself. Unfortunately, the book on audible was by a different author, and the book was not of the genre I expected. So, a disappointing flop.

I have many thoughts and observations about the human condition. We have such a fascinating existence with this strange axiomatic set of physical phenomena and properties, social contracts, complex behaviors and evolution in time, and so on. Seeing the many residents of the nursing home was a bit disheartening, though my fate will not be the same as theirs. I will take much better care of my mind and body and take whatever precautions I can to have a full, meaningful life as unencumbered by limitations as possible. I mused that behind each of those often expressionless faces was a lifetime of experiences, memories, joys, sorrows. Obvious legacy and remembrance is not the best measure of the impact of a life, but I was overwhelmed to consider the collective lives of the people before me, the people whom I would touch ever so briefly before drifting away to my own fate. I cannot help but be moved and remember those who have come before me. Similarly, I hope to encourage and enrich the lives of those whom I affect now, and nurture those who will come after.

What a fascinating existence we have.

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