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Attackpoint - performance and training tools for orienteering athletes

Training Log: Nadim

In the last 7 days:

activity # timemileskm+m
  Orienteering1 1:44:35 9.5(11:01) 15.29(6:50) 330
  Bicycling2 1:28:45 24.94(3:34) 40.13(2:13) 208
  Total3 3:13:20 34.44(5:37) 55.42(3:29) 538
averages - sleep:5.8 weight:185.5lbs
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Saturday May 20 #

11 AM

Orienteering (Foot) 1:44:35 [4] 9.5 mi (11:01 / mi) +330m 9:56 / mi

QOC: Fountainhead West. I enjoy this area with its challenging terrain and increased technical requirement for navigating. I'd been worried about being tired a lot, going into this. However when I got started, my feet felt relatively light. I moved well, but not strongly, for a good while.

S-1 - The first control was a very short leg in the same area that I'd started the US Ultralong Championships from in 2015. I got sucked into the reentrant that I'd started people from in 2015, rather than the larger one, further down the larger reentrant. The map didn't show the upper one (close to the road) very distinctly. I think a few others did the same as I did.

1-2 - This was very close to a leg I'd set in 2015 so I had no problem with it. I stayed on the road side of the stream until crossing the power line ride. Reading contours as I jogged and walked up the steep ridge, I hit the diagonal ride a little past where it intersected the trail on the ridge, so I was sure about coming down to the control on the correct spur.

2-3 - I started well crossing the bridge and sticking to the trail until it bent back east with the creek. I hopped over to the main trail again to get me up the hillside. From there I got on the ride. It was messier than I remembered it. Deadfall kept forcing me left or right. I'd come back only to find more. As I hit a good speed on an open stretch, I should have read my map and compass. I was under the memory impression that the ride too me to an inlet but it bent left as I followed it. Nearly getting to the water before realizing it, I had to cut right sharply. This cost me about 90 seconds or more. From the inlet, I ran up straight and spiked the control--it came up a little sooner than expected so I'm glad I saw it.

3-4 - I ran straight at it and recognized the correct spur. It seemed hung in a flatter place than expected but I was happy I found it.

4-5 - I thought for a second to go around, having remembered the reentrant before but then I thought that'd be silly. Some deadfall did get in my way though.

5-6 - I ran to the trail and only stayed on that for a brief moment. Going further, I lost contact with how high and low I was, but now which reentrant I was crossing. I could see the reservoir too close on my right so I cut up a little. Recognizing the light green helped me zero-in on it.

6-7 - I got a little too far right but corrected without much lost, if any.

7-8 - I ran straight and eventually planned and executed well, coming up the reentrant south of the control. I wasn't sure getting into that reentrant, since I had to climb before seeing it--the formline helped.

8 - 9 - Straight, and it was visible from a good distance.

9-10 - Straight. Some trash was distracting me but I kept going where I needed.

10-11 - I went straight but used a gully and ditch while climbing to keep me on track. With the slope change after crossing the trail, my tendency was to be off-line but a compass check and visual inspection of the reentrants ahead kept me true.

11-12 - I backtracked to the main trails, then turned left. I turned left again and eventually left the trail to be on the ridge all the way to the control.

12-13 - I dog-legged rather than cross the reentrant--I was already tired. As I got near the top, I kept to reentrant tops but came over too far left. I got close to one reentrant I hadn't expected to see so my count was off. I hadn't seen the ride to my left but in the next reentrant I stopped short and started searching. I realized that I hadn't crossed the main trail yet, so I went on and hit it well. The time lost, looking early was probably 2:20.

More later....

Friday May 19 #

7 AM

Bicycling (Commute) 41:34 [3] 12.45 mi (3:20 / mi) +33m 3:19 / mi
slept:5.75 weight:185.5lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. via Woodmont Ave. It was the annual Bike to Work Day in the metro area. I detoured to the Bethesda pit stop to get my free t-shirt. I scanned the swag that many vendors and service groups had brought out but I didn't feel like waiting around for discussions or to enter raffles to get any of the items. On the trail, I rode alone and steadily. I passed A lot of other riders. There was a slight headwind with grew stronger. I felt tired but much better than I had when running yesterday.
5 PM

Bicycling (Commute) 47:11 [3] 12.49 mi (3:47 / mi) +175m 3:37 / mi

From 13th & C St. SW, Washington, D.C., to the Bethesda Metro Station, then to Northfield Rd. I had a nice tailwind heading home and got through most of the traffic efficiently. I focused on keeping a good cadence and that worked well. No on passed me, even when I slowed down. At Falls Rd., I stopped to talk with David Onkst, who was running the other direction. I also stopped in Bethesda to get dinner. Rain had been approaching and it broke just as I was inside getting dinner for Peggy and Samantha. It was still raining when I left to finish-up but that was much lighter. Our dinners were in a paper bag, so I wondered if I would have a minor disaster. After getting home safely, we did discover that the paper bag had been starting to break. I'd just made it home without losing dinner on the road.

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