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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Apr 10, 2005:

activity # timemileskm+m
  Orienteering1 2:24:58 8.26(17:33) 13.29(10:54) 64014 /0%
  Running2 1:29:03 12.99(6:51) 20.9(4:16)
  Bicycling1 1:04:35 12.56(5:09) 20.21(3:12)
  Calisthenics3 6:00
  Total7 5:04:36 33.81 54.41 64014 /0%
averages - sleep:5.7 weight:172lbs

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Sunday Apr 10, 2005 #

Orienteering (Goat) 2:24:58 [4] **** 13.29 km (10:54 / km) +640m 8:47 / km

The Billygoat at Mt. Norwattuck, MA. I went into the race with little more plan than to pace myself and try to stay in contact w/the map. The pre-race notes indicated this would be one of the most difficult of the series. Besides the climb (The course notes said it was 640m but Greg Balter's altimeter said he'd done 765m--I did more due to my bad route to #16) and difficult navigation there were reports of map problems and thicker vegetation than mapped. Through the first 7 controls I was definately running faster than I could navigate there by myself. Early on I was near Randy and Dave Onkst. I guess due to our speed similarities I found myself chasing Ted through #6. Ted and one other unknown voice saved me from passing #6 on a fast downhill run when I was confused and blasting toward #7. Number 7 was a technically difficult and long leg that I got behind Greg Balter on. Greg did all the hard work navigating this. We blasted away but boomed far enough left to be in the vicinity of #8 before he got us into the circle and I spotted it. At #9 Greg and I were hunting and split. I made an error coming out of #9 trying to catch up and found myself alone through #18. I was slow to #10 and boomed #11 going low. At the manned control #13 they told me I was next behind Greg and that I was in 22nd place. I skipped #15 but went slowly over the top of the huge knob instead of going around it on the way to #16). Fortunately for me the navigation was easier all the way to the finish. I cramped on the steep hill coming out of #16 but this went away once on the trail again. Around #18 I caught-up to Eric Osborn and then Ted Good who wished us well as we passed. Eric got to #19 first by using the trail more than I did and perhaps pushing harder. Taking trails the long way around to #20, Eric and I suddenly found ourselves near the head of a strung-out pack with Earnst Linder and Peter Gagarin just ahead. I spotted and got into the Go control just ahead of Peter and just behind Eric. I tripped leaving it and went wide-right to the open area but managed to stay ahead of Peter and place 14th--first ever Lifetime Points and once again an improvement in Billygoat place. See the Split List.

Saturday Apr 9, 2005 #

Bicycling (Mountain) 1:04:35 [3] 12.56 mi (5:09 / mi)
slept:6.0 weight:173.5lbs

Out for an early leisurely ride with Bob Angell and Ben Ficks. Ben got a flat and quickly turned back. Bob and I went up the Rock Creek Trail, into Garrett Park then back through the Bethesda Trolley Trail and NIH. I'm surprised to feel this in my hamstrings.

Friday Apr 8, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.0 weight:173.5lbs

We went to see the Groovelilly concert--fun! 45 situps. I'm surprised by the weight gain and am usure if it's just eating too much (I ate about the same as other days) or muscle/water gain.

Thursday Apr 7, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:170.5lbs

45 situps. A little behind schedule, I opted to eat rather than run.

Wednesday Apr 6, 2005 #

Running (Trail) 38:56 [4] 5.57 mi (6:59 / mi)
slept:5.0 weight:171lbs

In Greenbelt Park, MD. My last run here was March 11 when I had to pickup Tango from the specialist vet in Bowie and today was the same. I again ran the Perimeter Trail. Though sunny this time as well as last time, it was in the 70's F this time, not the 50's F. I ran without sweats and felt a bit too warm. The trail was still mushy in places but there were fewer downed trees. I ran much more unimpeded. I pushed some and was definately feeling yesterday's workout when going uphill. Without the weight gain I'd have been faster instead of 5 seconds slower.

Running warm up/down 9:38 [3] 1.2 mi (8:02 / mi)

In Greenbelt Park, MD. Once around the Azaelea Trail.

Tuesday Apr 5, 2005 #

Running warm up/down (Street & Trail) 8:32 [3] 1.19 mi (7:10 / mi)
slept:6.25 weight:171.5lbs

From Rosedale Ave. to Connecticutt Ave. via the Georgetown Branch Trail as a warm-up. This bordered on a 2 Intensity. My weight this morning was high reflecting bad eating while on travel.

Running intervals (Trail) 22:02 [5] 3.84 mi (5:44 / mi)

On the Georgetown Branch Trail: 6 x 0.64 miles in between Connecticut Ave. and Jones Mill Rd. with 3 minutes rest each. I was inspired to do more intervals by the great sunny 70F day and the out of shape feeling during the races over the weekend. I missed most of the sun despite the later sunset and ran mostly in the dark. Going toward Jones Mill Rd. was more downhill (the RR grade was mostly flat--25ft. drop). I last ran this workout on 10/26/04 and was faster but only did 4. Splits: 3:30, 3:40, 3:40, 3:46, 3:42, 3:44. I was wobbly on the last one. Like last time my arms and hands hurt.

Running warm up/down (Street & Trail) 9:55 [2] 1.19 mi (8:20 / mi)

From Connecticut Ave. to Rosedale Ave. via the Georgetown Branch Trail.

Monday Apr 4, 2005 #

Calisthenics (General) 2:00 [3]
(rest day)

Back home in Bethesda, MD; my evening was full and a day off makes sense. 45 situps.

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