Training Log Archive: iansmithIn the 7 days ending Nov 9, 2015:
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Monday Nov 9, 2015 #
10 PM
Biking 40:00 [1] 21.0 km (31.5 kph)
Stationary biking while catching up on le football. I considered adding 4x800 treadmill intervals, but I wasn't feeling up to it. My throat has been irritated since Baldwin - perhaps a resurgence of illness, perhaps irritation from breathing coldish air.
Strength training 20:00 [3]
Various core.
Sunday Nov 8, 2015 #
Event: NEOC: Baldwin Hill
11 AM
Running 7:30 [1] 1.5 km (5:00 / km)
shoes: 201506 Asics Fuji Attack 4
Quick warmup with two laps of the high school and some drills.
Orienteering 1:02:42 [4] 6.94 km (9:02 / km) +260m 7:36 / km
17c shoes: 201408 Inov-8 Bare-grip 200
Red course at Baldwin. The day was perfect: 10 C, clear skies, slight breeze. I arrived at 11:15 - about an hour later than planned because waking up was a slow process.
While the terrain was as interesting as it always is, the ground was covered with a dense carpet of fallen leaves. Footing was challenging, especially in the areas of dense rockfall. In a nutshell, I was disappointingly slow. I recently saw a quickroute Thierry posted in which he called a fifteen degree course adjustment on a leg an error. I had some mistakes:
- C1: 1 minute, missed by about 50m on my ascent, hesitated, bounced off some rocks
- C4: 10s, little hesitation getting confused reading the depressions
- C5: spike, but climbed very slowly
- C6: probably bad route choice; I went right rather than cutting left to a trail. I also lost about a minute in the circle when I misinterpreted the features and they were subtler than I expected.
- C10: bad route choice the other direction; I again went straightish rather than taking a trail
- C11: 45s, missed right, bounced off a wall
While the terrain was as interesting as it always is, the ground was covered with a dense carpet of fallen leaves. Footing was challenging, especially in the areas of dense rockfall. In a nutshell, I was disappointingly slow. I recently saw a quickroute Thierry posted in which he called a fifteen degree course adjustment on a leg an error. I had some mistakes:
- C1: 1 minute, missed by about 50m on my ascent, hesitated, bounced off some rocks
- C4: 10s, little hesitation getting confused reading the depressions
- C5: spike, but climbed very slowly
- C6: probably bad route choice; I went right rather than cutting left to a trail. I also lost about a minute in the circle when I misinterpreted the features and they were subtler than I expected.
- C10: bad route choice the other direction; I again went straightish rather than taking a trail
- C11: 45s, missed right, bounced off a wall
1 PM
Orienteering 20:00 [1] 2.67 km (7:29 / km) +105m 6:15 / km
5c shoes: 201408 Inov-8 Bare-grip 200
Earlier, Magnus and I walked the white course picking up controls and chatting about life and cloud computing. I grabbed the first five controls of the red course before scooting home to make the US Team phone call.
Saturday Nov 7, 2015 #
9 AM
Running - Trail 1:00:00 [1] 10.0 km (6:00 / km)
shoes: 201506 Asics Fuji Attack 4
Woke up to run most of the Skyline with Lori. Left foot felt ok.
7 PM
Orienteering 30:00 [3] 3.7 km (8:06 / km)
shoes: 201408 Inov-8 Bare-grip 200
Night-O by Aims at Pine Bluffs. Course was orange difficulty. The woods were vague and had some dense vegetation, but I'm very disappointed that I didn't run faster - say sub 25.
Running 7:30 [1] 1.5 km (5:00 / km)
shoes: 201408 Inov-8 Bare-grip 200
Warmup.
Friday Nov 6, 2015 #
11 PM
Running 38:00 [1] 7.2 km (5:17 / km)
shoes: 201506 Asics Fuji Attack 4
Easy run after dinner with Ben, Laura, Zach, and Lori.
Wednesday Nov 4, 2015 #
Note
It's always good to have a supersoaker ready.