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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending May 26, 2012:

activity # timemileskm+mload
  Orienteering5 3:05:20 16.1(11:31) 25.9(7:09) 74275c163.2
  Running6 2:45:53 18.63(8:54) 29.98(5:32) 6799.4
  Biking1 20:00 4.97(14.9/h) 8.0(24.0/h)2.0
  Strength training1 12:006.0
  Total9 6:23:13 39.7 63.89 80975c270.6

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Saturday May 26, 2012 #

10 AM

Orienteering race 34:25 [4] 4.7 km (7:19 / km) +177m 6:10 / km
16c shoes: 201110 Inov-8 Oroc 280

Day 1 of the Western MA 5-day: Blue Middle Distance. I started the race quite well, but I started to fade as the climb increased. I bobbled control 9; I missed right after checking off my attackpoint - the hill left of the line. I overshot ten and had to double back after hitting the major trail. I struggled during the charge up the hill to 12 and 13, but was reasonably clean.

My big error was on the long leg at 15. I had a reasonable plan - going essentially straight, though slightly left of the line. I had passed Andis at 14, and in my effort to hold him off, I didn't pay enough attention as I entered the trail networks. It turns out that I had executed a slightly better variant of my plan, but I wasn't sure of where I was. The trails weren't bending the way I expected, and I hesitated. As I neared the circle, I thought I was 200 meters north on the spur; I saw the major trail and the finish field, realized where I was, and had to double back to the control. It was a disappointing way to finish an otherwise solid race. I really need to focus on having a clear sense of where I am in networks of small trails and not focusing on trails to the exclusion of other terrain clues.

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: 201110 Inov-8 Oroc 280

I ran to the start plus jogging around. GimpyFoot felt pretty good, but oddly enough, HealthyFoot felt uncomfortable around my shin. My tibia felt ok when I pressed on it from various angles, and given my recent workouts, I would be unsurprised if there were connective tissue damage and ligament pain from overdoing the 400m intervals.

Anyway, after the warmup, my legs felt pretty good, so I decided to compete.
2 PM

Orienteering race 38:19 [4] 4.71 km (8:08 / km) +183m 6:49 / km
16c shoes: 201110 Inov-8 Oroc 280

Day 2 of the WeMa 5-Day: Blue Middle distance

While it was clear that my energy had been somewhat depleted by the first race, after some lunch and good company, I felt strong enough to be competitive. I started strongly and spiked the first control, but perhaps began too aggressively. I missed 3 to the left attacking from a somewhat vague trail bend, though I think I was close on my first pass - the visibility at the control was poor. I tried to take the trail to 4 instead of the superior straight line + contour reading route, miscounted the trails, and ascended too high. After some debate, I decided to go straight to 5, ran acceptably up the hill and spiked it. My route to 6 was solid, but slow - I hit the big trail, ran up it to make sure I knew where I was, then attacked from the bridge. I should have aimed off leaving 5 to the right to hit the trail bend.

I caught up to Andrew at six; he bobbled seven, so I took the lead there. I ran hard into 8 to try to lose him. I drifted slightly right of the line to 9 and went over the hill with cliffs halfway through the leg. I attacked from the saddle on the line - while my execution was fine, I was sluggish.

I lost a little time at 12 both by running too far to the right to pick up the trail and by checking the first hill just west of the control. My route to 13 was good, but sluggish. I ran to and on the big trail to 14, and attacked from the bend. I was too high and too reluctant to descend, so I hit the knoll by the trail SW of the control; I briefly led a pack there. 14-15 was similar to part of the long leg from the morning, and I was prepared. I executed well up to the point where I attacked the circle. I misjudged which hill was mine and checked the southern hill first before realizing my error.

Overall, I lacked the fitness to compete again - my fatigue noticeably showed in my numerous navigational bobbles and my sluggish running speed. The variance of my split placings is unacceptably high. I suppose I'm happy that I wasn't horribly outside of the pack, but I believe I can do better. There are few things as motivating as a good set of A-meet races against a solid field.

Running 10:00 [1] 1.6 km (6:15 / km)
shoes: 201110 Inov-8 Oroc 280

Warmup to the start.
6 PM

Orienteering race 18:07 [5] 3.73 km (4:51 / km) +82m 4:22 / km
18c shoes: 201104 Mizuno Waverider 14

Day 3 of the WeMa 5-Day: Long Sprint at the University of Massachusetts. Decisively nemesised.

After helping take down and move the arena set up at Earl's Trails, I moseyed over to U Mass for the sprint. I neglected to change into shorts at the cars and lacked time to rectify that when I arrived at the start; I ran in running tights and my Mizuno running shoes.

The devious powers that be had deliberately or accidentally given me a start time of two minutes before Ali. There was some concern (and heckling by PG) the due to lack of recent training, two races earlier in the day, and general noobness, I would fail to hold her off, so my sole focus was to stay ahead of Ali.

I raced reasonably well - checked my codes, had good flow, read ahead - but I was drained and sluggish. I hesitated for perhaps 5s at control 4 before dashing past Ken Sr. up and down the stairs, through the breezeway, and into the flag. I very nearly ran into a parked car while reading my map on the run to 6. I thought I was making a poor decision running around the south to 8, though I had read the description ahead. I'm not certain which way was faster.

My sluggishness became increasingly apparent - I lost 1:14 to Ali between controls 4 and 12 without any mistakes. I saw Ali behind me (only 40s) as I was approach 12, so I dug deep and pushed to 13 and 14. I took the northern route to 16 through the narrow corridors. When I hit 16 without seeing her, I was comfortable that she wasn't going to pass me and the moral (albeit Pyrrhic) victory was mine.

After control pickup, taking the arena down, and helping Joanne with some directions, I made my way over to Bub's for some excellent barbecue and company. Overall, this was not a good race, but I'm not terribly dissatisfied with my performance under the circumstances.

Orienteering 9:44 [1] 1.02 km (9:31 / km) +52m 7:35 / km
4c shoes: 201104 Mizuno Waverider 14

Control pickup, +1 saw horse of the Apocalypse.

Thursday May 24, 2012 #

(rest day)

A mighty company.

I decided to take a rest day in lieu of the Park-O. My legs weren't feeling fantastic after Tuesday and Wednesday, and a hard sprint would be taxing leading into the 5-day.

Wednesday May 23, 2012 #

11 PM

Running 43:40 intensity: (18 @1) + (14 @2) + (41:38 @3) + (1:30 @4) 8.07 km (5:25 / km) +38m 5:17 / km
ahr:148 max:162 shoes: 201108 Asics GT-2150

Easy run around the Charles. Gimpyfoot felt ok, but left leg was tight, and left knee felt a little strange. My local running density should probably not be as high as it has been the past two days. It felt great to get out; I saw at least five rabbits and a possum or badger-like creature. I hope the rabbits have better reflexes when they encounter Presto, because I could have nearly kicked two of them.

Strength training 12:00 [3]

Core session, 1 minute per exercise:
Tuckups, kayakers, plank, oblique crunches, leg lifts, tuckups, side plank (x2), single leg bridge (x2), cherry pickers, oblique crunches. I overlooked bicycles.

I managed to get nearly everything done tonight that I planned.

Tuesday May 22, 2012 #

6 PM

Running warm up/down 21:27 intensity: (24 @1) + (20 @2) + (19:51 @3) + (52 @4) 4.14 km (5:11 / km) +20m 5:04 / km
ahr:149 max:160 shoes: 201104 Mizuno Waverider 14

Warm up and run over to MIT. GimpyFoot at first felt somewhat uncomfortable, but the various tissues seemed to loosen up as I ran along. I considered aborting the track workout, but when I arrived at MIT, it felt good enough.

Running 30:49 intensity: (30 @1) + (2:58 @2) + (7:53 @3) + (11:39 @4) + (7:49 @5) 5.99 km (5:09 / km)
ahr:161 max:190 shoes: 201104 Mizuno Waverider 14

First track workout since the rise of GimpyFoot! I joined the CSU crew at the MIT track on a drizzly day for 12x400 at alternating 5k, 3k pace. Only five were in attendance: Giacomo, Terry, SGB, Patrick, and me. I had planned to run 8, but I missed the first two due to tardiness and felt like staying with the group. My target times based on my recent running time trials were 87 for 5k pace and 84 for 3k pace, and I deliberately backed off to try to hit those. Doing so took great restraint, especially with Giacomo blasting 79/72s. He ran 65s for the last 400.

Splits: 84, 81; 87, 83, 88, 83; 85, 82, 87, 77

Running warm up/down 11:17 intensity: (2:36 @1) + (1:39 @2) + (6:54 @3) + (8 @4) 1.18 km (9:31 / km)
ahr:135 max:167 shoes: 201104 Mizuno Waverider 14

Run around Briggs' field; I chatted with Giacomo about NEOC meets and our summer plans.
9 PM

Running 18:40 intensity: (59 @1) + (10 @2) + (1:05 @3) + (7:44 @4) + (8:42 @5) 4.0 km (4:40 / km)
ahr:160 shoes: 201104 Mizuno Waverider 14

Run home; I was motivated to hurry home, and pushed into tempo pace. As my glasses were obscured by drizzle, and I lacked a light, I was wary of bad footing. However, I stopped for a bit at traffic lights and still ran comfortably under 5:00/km. GimpyFoot felt ok.

Monday May 21, 2012 #


It turns out Ali may be the single greatest motivation among the M21s in the US. On an entirely unrelated note, I need to resume track workouts.

Miscellaneous items:
So much adorableness.
Kid has skillz.
The Buckliball.

My vitals when I donated platelets this evening were rhr = 52, BP 140/50, Hemoglobin = 15.0. I think the hemoglobin measurement is grams per deciliter; my PR is 15.4, and they won't let you donate if the reading is below 12.5. The blood pressure reading is odd; I usually hover around 120/70. My diastolic blood pressure was surprisingly low.

Biking 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX

Biked home at moderate intensity after donating platelets. I stopped by the grocery store to procure yogurt, olive oil, and garlic.

Sunday May 20, 2012 #

11 AM

Orienteering 49:45 [4] 7.48 km (6:39 / km) +199m 5:52 / km
15c shoes: 201110 Inov-8 Oroc 280

I ran the Red course at NEOC's Breakheart meet, set by Alex Jospe, and a US Team fundraiser. I helped out a bit in the morning - procured refreshments, brought registration equipment, and worked the meet for about an hour.

I ran aggressively; I wanted to win every split and to have a clean race, though I didn't set out a specific objective for this course. Trail options were plentiful, and I was not quite as effective taking them as I should have been. I took a dumb route to 2 (and realized it even as I began it); I should have run to the trail on the right. On the way to 3, I drifted farther to the north than I planned because of an aversion to climb; I meant to run south of the marsh halfway through the leg. I hesitated near the circle at 5, though I was pretty confident of my location. I checked the wrong boulder at 12 at first, and initially thought I was on a different road on my way to 13. Overall, I was precise and clean, and I kept the intensity reasonably high. I felt sluggish running on the trails; I didn't have the spring in my step that I'm used to. I managed to win the course, though some of the usual suspects were absent, organizing, or running different courses.

I glanced at my watch after 12 and realized sub 50 was attainable, so I kicked into a high gear for 14, 15, and the finish. I startled a few innocent bystanders when I busted out of a swamp onto the road at full speed.

Note: I am very sad to hear of Daniel Hubmann's Achilles tear at the EOCs; he is a titan, and it is devastating to see them fall.


Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +9m 5:54 / km
shoes: 201110 Inov-8 Oroc 280

I ran for about five minutes before the race to wake up the feet and warmup, and for about ten minutes afterward to cool down. I only recorded part of the cool down.
2 PM

Orienteering (Control Pickup) 35:00 [1] 4.25 km (8:14 / km) +49m 7:47 / km
6c shoes: 201110 Inov-8 Oroc 280

Control pickup of six controls.

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