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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Aug 8, 2004:

activity # timemileskm+m
  Orienteering6 6:56:52 27.18(15:20) 43.75(9:32) 109565 /90c72%
  Hiking2 3:03:45 4.25(43:14) 6.84(26:52) 120
  Running4 21:30 2.05(10:29) 3.3(6:31)
  Total7 10:22:07 33.49(18:35) 53.89(11:33) 121565 /90c72%
averages - sleep:9.6

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Sunday Aug 8, 2004 #

Orienteering (Competition) 1:14:55 [4] 9.18 km (8:10 / km) +300m 7:01 / km
spiked:9/12c slept:8.0

RMOC 1000-Day east of Laramie, WY: Day 5. The cummulative 4-day time chase start format had me go at 9:06am. Peter Gagarin lead off at 8:50, Jeff Watson was about 9:00, Steve Gregg around 9:04, Erin Olafsen was at about the same but started late (and sick) at 9:05; young Will Enger started about 20 seconds in front of me. Early small blunders kept me trading leads with Will--we often took different routes. Finally he made an error and I got ahead for good with 2 controls to go. It was a physical day at around 8,000 ft. elevation with icky deep marsh crossings and long runs up reentrants. I'm glad I finished on a higher note with the second fastest time on Red for the day (a European in my age group, here for only one day was 8.5 minutes faster). Overall, I was 2nd in +M40 to Jeff and 5th overall. See the Split List.

Saturday Aug 7, 2004 #

Orienteering (Competition) 31:59 [4] 5.33 km (6:00 / km) +110m 5:26 / km
spiked:11/12c slept:7.0

RMOC 1000 Day: Relay. On the Diamond Bay map east of Larimie, WY at about 8,000 ft. elevation. I ran the first short Red leg for QOC and finished 7th right behind Syd Reader (BAOC 1) and Boris Granovskiy (CSU). Jan Ingebristen (RMOC) was right behind me. The other members of QOC's team were Andy Strat (Orange-2.7k), Piers Newbury (Orange 2.3k) and anchor Ted Good (Red-7k). We finished as the 5th official club with CSU's entry being disqualified for lacking a complete list of official primary club members. The course was fast with lots of open ground between pine forests. After control #2, there was a required road run to an extra control, hastily added because a group setup camp on the planned course. I felt tired much of the run and couldn't muster much speed. I was with a group of people, mostly Syd, Boris and Jan, the whole way.

Friday Aug 6, 2004 #

Running (Warm-up) 5:00 [2] 1.0 km (5:00 / km)

Warm-up from the Visitor Center off off Happy Jack Rd., east of Laramie, WY, to the start of the Rocky Mountain 1000-Day: Day 4. About 8,500 ft.

Orienteering (Competition) 1:04:36 [4] 6.96 km (9:17 / km) +265m 7:48 / km

Rocky Mountain 1000-Day: Day 4. On the Happy Jack map off Happy Jack Rd. east of Laramie, WY. I had fewer errors and felt okay running. The area was much more like QOC terrain with few rocks, wooded reentrants, some fields, trails and marshes. See the Split List. I think I was 5th fastest on the course.

Hiking (Day Hike) 1:18:45 [2] 1.75 mi (45:00 / mi) +120m 37:06 / mi

Hiking up Turtle Rock in the Medicine Bow National Forest(?), WY, Vedauwoo area to take more photos of the huge balanced boulders. There were no blazed trails after a point so much of the time was scrambling around to find a safe route. I got up on two different ridges before running out of time and having to head back for the disc golf game back in Laramie.

Thursday Aug 5, 2004 #

Hiking (Day Hike) 1:45:00 [1] 2.5 mi (42:00 / mi)

Vedauwoo Park, WY. For our day off from the 1000 Day, Peggy and I walked around the Ames monument and Turtle Rock snapping photos of the odd boulders. The many balanced rocks set on ridge tops, in the woods and on the plains were very cool. I guess the freezing and thawing in the 0-3 ft. range helped create the top heavy wonders.

Wednesday Aug 4, 2004 #

Running (Warm-up) 5:00 [2] 0.7 km (7:09 / km)

Warm-up for the Rocky Mountain 1000-Day: Day 3. On the Pelican Bay map off Happy Jack Rd. east of Laramie, WY.

Orienteering (Competition) 1:26:43 [4] 9.46 km (9:10 / km) +210m 8:15 / km

Rocky Mountain 1000-Day: Day 3. On the Pelican Bay map off Happy Jack Rd. east of Laramie, WY. I had significant trouble on #3 and #4 along with bobbles on numbers: 2, 5, 8 and 12. I felt okay with the distance and speed but if I were more confident about my navigation, I think I could have run faster. The course, terrain and map were nice.

Tuesday Aug 3, 2004 #

Running (Warm-up) 4:30 [2] 0.6 km (7:30 / km)

Warm-up for the Rocky Mountain 1000-Day: Day 2. On the First with the Most map off Happy Jack Rd. east of Laramie, WY.

Orienteering (Competition) 46:42 [4] 4.85 km (9:38 / km) +170m 8:12 / km
spiked:7/13c slept:7.25

Rocky Mountain 1000-Day: Day 2. On the First with the Most map off Happy Jack Rd. east of Laramie, WY. The map was 1:10,000 today instead of 1:15,000 used for all the earlier runs except The Prologue. I lost concentration going to #4. I thought I was leaving #4 headed to #5 when in fact I was only leaving #3. Some parallel features lead to an over 4 minute error. Other trouble at #7 and #11 made for a bad day on a short course. See the Split List.

Orienteering (Control Pickup) 1:31:48 [2] 5.25 km (17:29 / km)

On the First with the Most map off Happy Jack Rd. east of Laramie, WY. I had eaten after racing and felt it trying to run. Though I picked-up mostly Green and Yellow course controls, they were farthest away on the map. On the way I checked some control locations from the Blue and Red course. I figured the practice with the rock detail would help.

Monday Aug 2, 2004 #

Running (Warm-up) 7:00 [2] 1.0 km (7:00 / km)

On the Twin Boulders Map off Happy Jack Rd. east of Laramie, WY. Warm-up from the parking area to the start with Alexi.

Orienteering (Competition) 20:09 [4] 2.72 km (7:24 / km) +40m 6:54 / km
spiked:8/11c slept:7.0

Rocky Mountain 1000-Day: Superbum Sprint. With fewer rock detail than The Prologue, I did okay. With Peter Gagarin starting a minute behind me, I pulled-up short on the first control and he caught me. I got to the next 2 controls just ahead of him then pulled away when he made a rare mistake. See the Split List. Later after my run several of us went back out on the course to find Mike Minium's teeth. He took a bad face plant fall knocking out 5 which we found. Mike made it to the finish on his own and is now doing okay.

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