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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jan 17, 2005:

activity # timemileskm+m
  Orienteering3 2:29:48 10.02(14:57) 16.12(9:18) 88533 /44c75%
  Running4 53:00 1.74 2.81
  Calisthenics4 9:00
  Total7 3:31:48 11.76 18.93 88533 /44c75%
averages - sleep:6

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Monday Jan 17, 2005 #

Running (Warm-up) 8:00 [3] 0.5 mi (16:00 / mi)

Warm-up for the VOC/US Team Fund Raiser Sprint at Oak Mountain State Park, AL. It was cold and I wanted to be ready for the Sprint so I jogged to the start area and did some repeat 50m sprints while waiting my turn.

Orienteering (Competition) 22:21 [4] 2.9 km (7:42 / km) +130m 6:18 / km
spiked:7/13c slept:7.5

VOC/US Team Fund Raiser Sprint. I got off to a decent start but fell apart. After making a slight error at #7 and being a little luck on #8, I broke my concentration with the map in exchange for focusing on running--a bad thing. Getting flustered, I also found the light purple course on the map hard to read. The lines were too thin as well as light. In the technical area (#10-#13) I continually had to try to relocate my position on the map on the last loop. See the Split List.

Sunday Jan 16, 2005 #

Running (Warm-up) 7:14 [2] 1.0 km (7:14 / km)
slept:7.0

In Oak Mountain State Park, AL. Warm-up for the VOC/US Team Fund Raiser. I finished right at the start as they were calling-up my name to be on the line.

Orienteering (Competition) 1:13:04 [4] 7.69 km (9:30 / km) +380m 7:37 / km
spiked:13/16c

VOC/US Team Fund Raiser on the Double Oak Lake map in Oak Mountain State Park in Alabama. It wasn't as good a day as yesterday. I was slow in the earlier, flatter contours. After Mathias caught me at the spectator control, we had a good race on the second loop. I made several less than optimal route choices nearing the end. See the Split List.

Saturday Jan 15, 2005 #

Running (Warm-up) 7:46 [2] 1.0 km (7:46 / km)

In Oak Mountain State Park near Birmingham, AL. Warm-up around the parking lot with Dave Onkst.

Orienteering (Competition) 54:23 [4] 5.53 km (9:50 / km) +375m 7:21 / km
spiked:13/15c slept:7.0

VOC/US Team Fund Raiser on the Tranquility Lake map near Pelham, AL. I made few mistakes-mostly route choices. I was tired from the lack of training. The woods were nice and open but the 375m climb was a bit much. I'm fairly pleased with the result considering.

Friday Jan 14, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0

After flying to DC going home for half an hour and getting back BWI to catch a plane to Birmingham w/Peggy our plane was delayed. I did 45 situps on the floor while waiting at the plane gate just before 11pm ET.

Thursday Jan 13, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.5

Yet another long day of meetings in Kansas City left me the same choice of being hungry and going out into the unfamiliar icy streets or eating. I ended up eating and coming back to do 45 situps.

Wednesday Jan 12, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0

Another long day of meetings in Kansas City left me a choice of being hungry and going out into the unfamiliar icy streets or eating. I ended up eating and coming back to do 45 situps.

Tuesday Jan 11, 2005 #

Calisthenics (General) 3:00 [3]
slept:6.0

In my Overland Park, KS hotel after another long day of meetings I did 45 situps and 5 pushups. My right shoulder still hurts a lot when I do pushups or pull hard so I stopped.

Running (Treadmill) 30:00 [3]

My hotel had a small workout room. Since it was late and rainy/icy, I ran on a treadmill. I've never found these very fun but I started slow and got the coordination of pacing smoothed-out. I found it like to be riding rollers.

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