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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Sep 9, 2013:

activity # timemileskm+mload
  Orienteering5 12:45:28 35.32(21:41) 56.83(13:28) 92255c117.3
  Total5 12:45:28 35.32(21:41) 56.83(13:28) 92255c117.3

» now

Monday Sep 9, 2013 #


It seems my respiratory infection is effectively over, though a few minor symptoms are lingering. I need to make sure I get lots of sleep over the next week, but I will resume workouts. The cost of my ailment was about six days or about one interval workout.


I have registered for the Highlander; I'm woefully undertrained (so what else is new), but I look forward to testing my mettle nonetheless. On the plus side, my 'training' for September is going ok, though it's been chiefly at something like hr = 120.

Sunday Sep 8, 2013 #

7 AM

Orienteering 1:00:00 [1] 5.97 km (10:03 / km) +91m 9:20 / km
8c shoes: 201206 Inov-8 X-talon 212

Setting the last remaining Sunday controls from Pete's vast and highly populated sector. The first part of this excursion was hauling three gallons of water out to the blue/red/green control in the middle of no where. Fun times.

Thanks for all the hard work of a great team of people - the Bundschuhs for running the show and setting controls; Alar, Alex and others for hanging and retrieving controls; Ernst for the Night-O; and all the UNO staff and volunteers who helped out. I'm fairly satisfied with my courses, though as usual, the orange course was tough.

I retired my first pair of Orocs from November 2011 after 101 hours, 709 km, 14 vertical km, 84 sessions, a handful of softball games and over 1000 controls. It was a good run.

Saturday Sep 7, 2013 #

11 AM

Orienteering 45:00 [1] 3.5 km (12:51 / km)
15c shoes: 201110 Inov-8 Oroc 280

Hanging sprint relay controls with Ed. At the end of the day, we had 12 teams sign up, which was fantastic! Ed did a magnificent job working results, hanging controls, setting everything up, and generally being clutch. The courses were 1.7 - 2 km, and in Pawtuckaway, the winning times by national team folks were typically 14-15 minutes. I think that on days with many events, like Camping Weekend, shorter legs (w.t. 10-12 minutes) are more appropriate. Still, everyone was finished less than 2 hours into the event, and 28 people participated. Thanks to all the participants for coming out!
4 PM

Orienteering 2:36:33 [1] 11.73 km (13:20 / km) +223m 12:11 / km
20c shoes: 201110 Inov-8 Oroc 280

After a very successful sprint relay, I ran off into the void to move my ten controls from their Saturday locations to Sunday. Alar, Lex and Pete were an excellent setting team, so I had a manageable chunk of controls - ten - to move. UNO brought 52 controls for the weekend, which unfortunately was not enough to set Saturday and Sunday simultaneously. I moved four controls within the same sector at the north part of the map, and six from the rockfield way over to Big Island. I started at around 4:50 PM, and finished just as darkness fell (without a light) at around 7:25. My perceived effort was a steady cruising speed.

Orienteering 1:41:46 [3] 9.38 km (10:51 / km) +190m 9:51 / km
12c shoes: 201110 Inov-8 Oroc 280

I returned to the pavilion about 35 minutes before the WHNO was slated to start. Lex had very kindly saved me some food, so I wolfed down two cheeseburgers, drank about a liter of water, and prepped my night gear. I felt weary from my setting expedition, so I figured I would do some of the night-O at a relaxed pace, and then bail. I had seen one of the Night controls at the extreme north end of the map in daylight, and didn't really want to run that far.

However, once the race started, my competitive juices kicked in a bit. I wasn't able to push hard, but the time I have spent in Pawtuckaway lately left me feeling very comfortable running in the terrain. After some uncertainty on the approach to one, I found myself running near Ethan and Brendan. ("Hey, Ethan: is this the lead?") I was more confident at 2 than they, found it first, and took off toward 3 with about a 75m lead. Note than the split locations are off by about 1:40 in the GPS track because of bad satellites at the start.

I seemed to cross six marshes instead of the expected two getting to 3, but my direction wasn't as random as I had feared. Ben and Ethan took a better route to 3 (pfft), and Brendan and I punched 30s behind them. Brendan led me into 4, and we diverged when I took a lower route to 5. I reached 5 alone, though I could see a headlamp in the distance closing. I ran to 6 and 7 alone, though Ethan caught up to me perhaps 200m from 7 and punched 20s behind. He passed me on the way to 8, and we reached 9 together. I took a slightly faster route to the trail to 10, but I couldn't keep up with him when we met up on the trail. I crossed at the beaver dam to 10, and the rest was a death slog, trying to stay ahead of Alex and Zan. I finished in second, two minutes back of Ethan and one ahead of Alex.

It was a fun course, but I was just too tired to put much of an effort. I'm happy I persevered through the course, though my legs felt like jello that was on fire at the end.

Friday Sep 6, 2013 #


I listened to a delightful NPR "On Point" interview with economist Emily Oster about her book about analyzing data concerning what actions should and should not be taken by pregnant women. Also in attendance was Dr. Jeanne Conry, the president of the American Congress of Obstetricians and Gynecologists. In general, I found Oster's reasoning much more compelling and substantive than Conry's. For instance, concerning whether to consume deli meat and the risk of listeria, Conry cited a 20x increase in pregnant women in the chance of infection over non-pregnant people as an argument for avoiding deli meat. Oster's reply essentially remarked that the probability is a product of likelihood and the prior, and for sufficiently small priors, an increase in likelihood has negligible effect on expectation value. Pwn'd. My n = 1 conclusion is that economists are better at decision theory than obstetricians.
2 PM

Orienteering 3:00:00 [1] 12.0 km (15:00 / km) +176m 13:59 / km
shoes: 201206 Inov-8 X-talon 212

Wednesday Sep 4, 2013 #

6 AM

Orienteering (Secret Ninja Vetting) 3:42:09 [1] 14.24 km (15:36 / km) +242m 14:23 / km
shoes: 201110 Inov-8 Oroc 280

I shall refer to this session as what Dr. Ndobbs would prescribe for recovering from illness.

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