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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Apr 16, 2005:

activity # timemileskm+m
  Orienteering2 5:18:12 11.99(26:33) 19.29(16:30) 64028 /15c186%
  Running2 1:03:01 9.2(6:51) 14.81(4:15)
  Hiking1 10:00 0.47(21:27) 0.75(13:20)
  Calisthenics4 9:00
  Total7 6:40:13 21.65 34.85 64028 /15c186%
averages - sleep:5.1 weight:171lbs

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Saturday Apr 16, 2005 #

Orienteering (Course Setting) 2:53:14 [2] *** 6.0 km (28:52 / km)
spiked:14/15c slept:5.25 weight:173lbs

Patuxent River Park, MD: Jug Bay Natural Area. As course consultant to first time QOC course setter John Stith, I helped choose control locations and visited the park to hang controls and e-punches. The weight of running with a pack felt like it was good training that would make me feel light and springy later. I needed some of that being down about losing Tango early in the morning. No ephiphanies this time; a bright sunny ~62Fday in the beautiful open woods helped. I flushed a big wild turkey at the first control I hung at the car wrecks.

Hiking (Course Setting) 10:00 [2] 0.75 km (13:20 / km)

In Patuxent River Park, MD. I hauled some water and cups to a water stop.

Friday Apr 15, 2005 #

Calisthenics (General) 2:00 [3]
slept:3.5 weight:170.5lbs

Working-off Peggy's Birthday cake--45 situps.

Thursday Apr 14, 2005 #

Calisthenics (General) 3:00 [3]
slept:4.25 weight:169lbs

Spending some time with Tango. 45 situps, 10 pushups; right shoulder still hurts when doing pushups.

Running (Street & Trail) 9:09 [3] 1.28 mi (7:09 / mi)

Roads around E. Bethesda.

Wednesday Apr 13, 2005 #

Running (Street & Trail) 53:52 [4] 7.92 mi (6:48 / mi)
slept:5.25 weight:170.5lbs

From Rosedale Ave. Battery La. to the trolley trail to Glenbrook Rd. to Kennedy Rd. to the Capital Crescent Trail to the Little Falls Trail near Sangemore Rd. to Massachusetts Ave. and the Capital Crescent Trail to Bethesda and through the tunnel to Pearl St./Maryland Ave. to Rosedale Ave. It seems like it's been ages since I went running. Conditions were ideal; sunny in the 50's F. I felt good starting. The Cherry blossoms in Kentwood were at their peak. Past the turnaround on the LF Trail I had a young woman come in from the side a few paces back who tried to catch me. She provided incentive to hold my pace and I held her off till she turned-off. I faded on the long grade back to Bethesda. Available half mile splits: 3:21, 3:21, 3:23, 3:26, 3:27, 3:27.

Tuesday Apr 12, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.25 weight:170.5lbs

45 situps. I really should have worked out today but I took some time out hanging with poor kitty Tango.

Monday Apr 11, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.0 weight:172.5lbs (rest day)

45 situps. Probably should have run but I took some time out staying at home.

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.

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