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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending May 1, 2005:

activity # timemileskm+m
  Orienteering3 4:07:10 14.58(16:57) 23.47(10:32) 87036 /56c64%
  Running5 2:38:38 19.82(8:00) 31.89(4:58) 115
  Calisthenics1 2:00
  Total7 6:47:48 34.4 55.36 98536 /56c64%
averages - sleep:6.5 weight:171lbs

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Sunday May 1, 2005 #

Running warm up/down (Warm-up) 10:00 [3] 0.8 km (12:30 / km) +60m 9:05 / km

Jogging from the USMAOC West Point meet bus drop-off to the start. Peggy and I were once again confused on timing and missed the adjusted start.

Orienteering race (Foot) 1:25:04 [4] *** 8.64 km (9:51 / km) +405m 7:59 / km

Day 2 of the USMOC West Point Meet in NY on the Deep Hollow map. With another late and rushed start but a clearing day, I felt better. Though billed as a tougher day than Day 1 due to the climb, I thought it was a little easier--perhaps it was the weather. I made two main errors when not being careful running over ridges to controls on the other sides--#'s 2 and 6. Just as I recovered at #6, Andy Hall caught me. I had chaned my start time to avoid running a close race with Spike who's starting time was originally right behind mine on both days but ended-up running a close race with Andy from 6 through the finish; similar to what happened to me and Spike in Ohio. I felt I pulled my weight getting to some controls first. Andy paused less than I and his presence pushed me to run harder, perhaps straighter. Neither of us could pull away from the other enough. For the weekend with both races combined I managed to luck into winning M40+. This I attribute to some DNF's, others running-up on Blue, and errors others made. I hadn't even known I had won +M40 on Day 1 until after finishing Day 2. Winning anything in the NE is new to me so I guess I need to take it anyway I can get it... Several M45's and older beat my times both days so next year when I'm in that category it won't get much easier. See the Split List.

Saturday Apr 30, 2005 #

Event: West Point

Running warm up/down (Warm-up) 4:00 [2] 0.35 km (11:26 / km) +55m 6:24 / km

After getting off the bus ride, Peggy and I jogged and walked to the start area for the USMOC West Point meet. It seemed like the rain was clearing-up.

Orienteering race (Foot) 1:27:22 [4] **** 7.8 km (11:12 / km) +365m 9:05 / km

USMOC West Point Meet: I had one of the last starts. I ran okay but on the way to the second control could feel some tiredness from my workouts from earlier in the week. I kept pulling-up short early on and I found running on wet rocky ground laborious. The rain and fog didn't help. The main errors were at #'s 5, 12, and 13. On #12, the unmapped rock contributed to the errors. See the Split List.

Running warm up/down (Warm-up) 8:00 [1] 0.25 mi (32:02 / mi)

After running the Red Y course, getting soggy and a bit tired and then getting misted on the truck ride back to Camp Bruckner I was cold. I shuffled around the parking lot until I was sufficiently warm-enough to take my rain jacket off in the rain.

Orienteering race (Sprint) 25:46 [4] *** 2.92 km (8:49 / km) +100m 7:32 / km

West Point Camp Buckner Sprint: I felt better physically when running this than I did when running the the Red Y course. I bobbled #3 like many probably did. I also bobbled #4, #12 and #16. Overall it was fun. See the Split List.

Friday Apr 29, 2005 #

Calisthenics (General) 2:00 [3]
slept:6.25 weight:172lbs (rest day)

45 situps in the hotel after driving up to NY.

Thursday Apr 28, 2005 #

Orienteering (Training) 48:58 [3] *** 4.11 km (11:55 / km)
spiked:8/10c slept:5.25 weight:171lbs

Leaving work from Beltsville I once again had a car and rushed out to train. This time I made it through traffic to Great Falls National Park, MD. Starting from the Old Angler's Inn parking area I re-ran some of the controls (via different attacks) from a QOC meet here 2 years back. I wanted to break-in my new Jalas and found them just a little tight. I got a late start around 7:20pm. The failing light, tight shoes and trees full of leaves seemed to combine to disorient me much of the time. I ran poorly on riskier routes and boomed one leg for a 4-5 minute error. I hope the training will help me adjust for this weekend.

Wednesday Apr 27, 2005 #

Running warm up/down (Track) 6:15 [2] 1.0 km (6:15 / km)
slept:6.25 weight:171lbs

I rushed over to Montgomery College in Rockville, MD just in time to jump out of the car and get a short warm-up before the MCRRC Wednesday track practice.

Running (Track) 31:34 [5] 7.55 km (4:11 / km)

At Montgomery College Track, Rockville, MD. Running with MCRRC I did 6x800m with a +400m jog. Having gotten there late I was still warming-up on the other side of the track when I saw my group approaching the start line. I rushed over and got in behind them on the first one, having to weave may way up. Splits: 2:45 (estimated) (2:39), 2:42 (2:52), 2:42 (3:02), 2:43 (3:05), 2:46 (3:32), 2:38. I ran with young Oscar and older Oscar. I wasn't sure with the 1,000's last week but the 800's were definately slower than just 2 years ago. Though I ran them mostly by myself at UMD I was 4-5 seconds faster on average. It could have been the jog--I usually had taken rest stationary but for only 3 minutes and usually fewer in the set. Temperatures were lower than the previous week, being in the 60's F and breezy. 400m splits for the 1,000's from the previous week (79) were oddly faster than today's average (81).

Running warm up/down (Track) 17:47 [3] 3.62 km (4:55 / km)

Warm-down by myself; increasingly faster.

Tuesday Apr 26, 2005 #

Running (Trail) 30:15 [3] 4.0 mi (7:34 / mi)
slept:6.25 weight:171lbs

Working in Beltsville, MD today, I got off with just enough time to get to Colesville Rd. and head up the Northwest Branch Trail. I ran up to the cliffs just past the 4th stream crossing before turning around. The views were picture perfect; the trail not muddy.

Monday Apr 25, 2005 #

Running (Street & Trail) 50:47 [4] 7.29 mi (6:58 / mi)
slept:6.0 weight:170lbs

From Old Georgetown Rd. and Montrose Rd. to Randolph Rd. to the Rock Creek Trail to Cedar Ln. to Rockville Pike, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I last did this run about a month ago when I had the day off and a zoning variance hearing. Unfortunately I heard today that our request for variance was rejected. Peggy again dropped me off at a fabric store and I ran back home from there after 8pm. It was drier, 50F, calm and dark this time. I felt good and used my good shoes and socks--I was about 4 minutes faster. I expected to feel bad from the run yesterday which I had been feeling when walking about earlier. Recorded splits on the trail: 6:53, 13:57. It felt on the easy end of a 4 intensity.

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