Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Apr 4, 2011:

	activity	#	time	miles		km		+m		load
	Orienteering	4	4:39:11	18.79	(14:52)	30.24	(9:14)	611	100c	226.1
	Running	3	1:28:42	10.39	(8:32)	16.73	(5:18)	29		19.8
	Strength training	1	30:00							30.0
	Bowling	1	4							0.0
	Total	7	6:37:57	29.18		46.96		640	100c	275.9
	[1-5]	7	6:36:34
averages - sleep:12

2:31

0:00

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Monday Apr 4, 2011 #

Note
slept:12.0 (rest day)

My legs felt worn out, though uninjured, from the weekend's activities. On Saturday, I went to the BSO and saw Evgeny Kissin perform Chopin Piano Concerto #1 and the Grieg Piano Concerto, and I did not get much sleep over the weekend.

Sunday Apr 3, 2011 #

Event: CSU Rocky Woods

8 AM

Orienteering (Control setting) 1:55:30 9.98 km (11:35 / km) +186m 10:35 / km
ahr:120 max:167 16c shoes: 201006 Inov-8 X-talon 212

Setting controls. This captures two control loops I set out on, with eight controls each time, and my water setting expedition. I ran back to the start to make sure the event was starting properly, ran to my car to set the water, then ran back to the start to make sure I knew which was the water control. I then drove a bit and noticed my watch was still going. I walked about five hundred meters with four gallons of water after stopping my watch. I should have set a second water control - given that the water control on the Green course was the penultimate control. Even on a cool day (50 F), the rule of a water stop for each 3 km of course is a good one. [N >= floor(length(course)/3)] My apologies to all adversely affected.

C • formula 3

2 PM

Orienteering 11:03 [5] 1.99 km (5:34 / km) +29m 5:11 / km
7c shoes: 201006 Inov-8 X-talon 212

I started control pickup by running the white course hard. I grabbed the five controls I was confident were not used by any of the courses with people still out (though I could have gotten six). I was tired after a weekend of orienteering; I estimate Ross could have run 8 minutes.

Orienteering (Control pickup) 25:00 [1] 2.5 km (10:00 / km) +27m 9:29 / km
7c shoes: 201006 Inov-8 X-talon 212

I grabbed controls 104 and 105 on the far eastern edge of the map, dropped them off at the start, then started my Garmin for the last five. Brendan, Sam and Ross graciously picked up the rest.

White - Splits

Saturday Apr 2, 2011 #

10 AM

Orienteering 1:37:15 9.99 km (9:44 / km) +282m 8:32 / km
ahr:168 max:204 33c shoes: 201006 Inov-8 X-talon 212

3 PM

Orienteering 3:16 0.76 km (4:19 / km) +11m 4:01 / km
ahr:172 max:193 5c shoes: 201002 Asics T918N

Orienteering 3:36 0.77 km (4:41 / km) +13m 4:19 / km
ahr:182 max:201 6c shoes: 201002 Asics T918N

Orienteering 4:49 0.95 km (5:04 / km) +22m 4:33 / km
ahr:178 max:185 7c shoes: 201002 Asics T918N

Orienteering 18:42 3.31 km (5:39 / km) +41m 5:19 / km
ahr:167 max:180 19c shoes: 201002 Asics T918N

Running 15:42 [1] 2.33 km (6:45 / km) +29m 6:21 / km
ahr:161 max:199 shoes: 201002 Asics T918N

Friday Apr 1, 2011 #

11 PM

Bowling 4 [1]

Dismal. My shots were very imprecise, as best reflected by my spare percentage. Maybe I was tired or distracted; I cannot account for my performance. I hit only 4 of 10 nine-pin spares (where you only have to hit one pin standing), which is one of the best indicators of precision and accuracy. I failed to exceed my 2011 average score of 128.8.

Game 1: 5/ -7 9- 81 X 1/ 8/ 32 X 9/6 = 127
Game 2: 81 62 9- 9- 62 7- 35 X 71 35 = 92
Game 3: 36 7/ -8 X 9- X 63 8- X 9/7 = 128
Game 4: 7/ 7- 9- 7- 9/ 3- 9- 72 9/ 3/X = 107

Strike percentage: 7/43 = 16.3%
Spare conversion: 10/34 = 29.4%
First-ball pins: 6.9

Thursday Mar 31, 2011 #

9 AM

Running 23:00 [2] 4.4 km (5:14 / km)
shoes: 201003 Nike Lunarlite

A twenty minute warm up on a treadmill, peaking at eight mph, followed by three minute cool down. The left shin felt a bit weird, though I didn't do the baby-step heel dance Neil has recommended. I continued The Wise Man's Fear.

Strength training 30:00 [4]
shoes: 201003 Nike Lunarlite

Two cycles of:
- 20x squats, + 80 lbs barbells
- 20x calf raises, + 80 lbs barbells
- 25x leg press, 160-200 lbs; machine
- 25x leg curl, 80 lbs; machine
- 25x leg extension, 80 lbs; machine
- 25x chest fly, 80 lbs; machine
- 25x lat pull down, 80 lbs; machine
- 25x L/R oblique side bends, 40 lbs

No core today (apart from the side bends); I wanted to focus on legs, with some upper body for flavoring.

C • But but... 1

Tuesday Mar 29, 2011 #

7 PM

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: 201002 Asics T918N

CSU training - Stephen set a line-O course around the streets of Cambridge. It was an innovative perspective that required focus to stay in contact. I was so excited to try a line-O that I immediately ran off the map, and while I have basically lived in Cambridge for eight years, I was unable to parse the streets and reacquire the course. After testing a few hypotheses, I ran back to the start and was henceforth successful. Good pizza and camaraderie followed. Time and distance are a guess.

Early in my adventure, when I was trying to fit the course to my knowledge of Cambridge, I ran to Central Square and looked at the local street structure to try to map it to the line-O. Note that I know Central Square and the vicinity very well, but I was standing there in my running "kit" with my headlamp gazing intently at the map in confusion. A helpful young woman came up to me and asked if I needed directions. As I replied that I was running an exercise and didn't need help, she glanced at the map and her kindly expression turned to one of horror. She laughed and wandered off.

C • I think your distance is a ... 1

C • Parsing the course 1

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