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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jul 2, 2003:

activity # timemileskm+m
  Orienteering4 4:08:51 16.88(14:45) 27.16(9:10) 28018 /22c81%
  Hiking1 2:48:00 4.5(37:20) 7.24(23:12) 450
  Running4 30:44 3.65(8:25) 5.88(5:14)
  Swimming1 5:00
  Total5 7:32:35 25.03 40.28 73018 /22c81%

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Wednesday Jul 2, 2003 #

Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)

Warm-up on the Round Mountain, CO map to get ready for the Prologue. The elevation was around 8,200ft. and I felt it some.

Orienteering (Competition) 17:54 [4] 2.9 km (6:10 / km)

Prologue sprint on Round Mountain, CO. I started almost 34 minutes in and had a long line of people to chase almost the whole way. I lost some time at Puma Rocks on #4 but was pleased--running straight mostly seemed to work.

Running (Warm-up) 5:00 [2] 0.4 mi (12:30 / mi)

Warm-up for the Chase on Round Mountain, CO. I didn't need to warm-up much due to waiting around in the heat of the day for the noonish start.

Orienteering (Competition) 1:01:37 [4] 8.16 km (7:33 / km) +280m 6:27 / km

On the Badger Gulch map in CO adjacent to the Round Mountain map; I started the Chase in 7th almost 2 minutes behind Eric Bone and 2nd or 3rd in M40. I lost one spot to Eddie and gained another from one of the M40's to finish in 7th again. I ran w/Natalia Faye at a few controls and almost got caught by Randy and Ted but pulled away from them at a water stop and ahead of Natalia in the last 3 controls. I felt the altitude. I also got a bad blister from using a new but too thin sock that let my foot move around too much in my shoes which I was still breaking-in from the time of the QOC Beer Chase.

Tuesday Jul 1, 2003 #

Orienteering (Training) 26:23 [2] 2.7 km (9:46 / km)

At Lake George, CO. After flying in from Idaho, Peggy and were just loosening-up so that we could get used to the mapping in the area.

Monday Jun 30, 2003 #

Swimming (River) 5:00 [1]

On the South Fork of the Payette River (Class IV?-II). On a raft trip with Mary Jones, Mike Eglinski, Dan Meenehan and Dick Neuburger we paused to splash around a bit. Dan had the initiative to jump off a 15ft. cliff into the 60F river and I followed. It was very fun!

Running (Street & Trail) 7:44 [3] 1.1 mi (7:02 / mi)

In Boise, ID, a small loop from the hotel near the airport just to loosen-up. It was hot.

Sunday Jun 29, 2003 #

Running (Warm-up) 4:00 [2] 0.4 mi (10:00 / mi)

Warm-up in Ponderosa Pine State Park near McAll, ID. I had waited about 3 1/2 hours for my start in the relay, anchoring on a red course. It was already getting hot so I didn't warm-up much. I stopped just in-time for Nancy Koehler to hand off to me.

Orienteering (Competition) 1:11:00 [4] 6.2 km (11:27 / km)

US Relay Championships in Ponderosa Pine State Park near McAll, ID. I ran on a 12 point team with Gail Gagarin, Rachael Koehler and Nancy Koehler. Rachael was being very sporting to do the Orange/Yellow 3.2K leg when she had only done White previous to this. She go a little frighted by some elk and a fox but finished in 1 1/2 hours. I got to start 3.5 minutes ahead of the 4th leg mass start. Though I flubbed the first control, I thought I was running better than I did. Some map problems caused me time as it did others. I had 2 bad route choices too. The park was very green and had some physical legs.

Hiking (Day Hike) 2:48:00 [3] 4.5 mi (37:20 / mi) +450m 28:29 / mi

From Lick Rd. parking near McCall, ID. Peggy and I hiked to Duck Lake and then up to the ridge for a view of the surrounding mountains. We probably only got to just under 8,000 ft elevation. I hiked up to a knob with a little rock scrambling. The hike was beautiful! It went through an area recovering from a forest fire 9 years back. The visibility was to the the next mountains. The rocks were bleached white and it felt like going through a garden.

Saturday Jun 28, 2003 #

Running (Warm-up) 9:00 [2] 1.25 mi (7:12 / mi)

In Bear Basin Park, near McAll, ID. Warm-up for the A-meet. From the parking to the start and along the road.

Orienteering (Competition) 1:11:57 [4] 7.2 km (10:00 / km)

PNWOF, in Bear Basin Park, near McAll, ID. I started off 2 minutes behind Spike and he caught me by the first control. This was partly due to no one telling me that the actual start triangle was not where they started us from. After that I ran okay but felt the altitude ~5200ft. I made some other mistakes but that only accounted for about 9 minutes. It was fun and pretty with much open running.

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