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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Oct 15, 2005:

activity # timemileskm+m
  Orienteering2 2:40:51 9.28(17:20) 14.94(10:46) 50522 /30c73%
  Running4 1:27:38 12.16(7:12) 19.57(4:29) 73
  Calisthenics3 6:00
  Total7 4:14:29 21.44 34.51 57822 /30c73%
averages - sleep:6.8 weight:168.2lbs

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Saturday Oct 15, 2005 #

Event: Boulder Dash

Running warm up/down (Street & Trail) 7:00 [2] 0.75 mi (9:20 / mi)

Beaver Brook Assoc. Maple Hill Farm near, Nashua, NH. Trying to warm-up on the way to and around the start in the steady rain with my jacket on. The air was in the 70's F.

Orienteering race (Foot) 1:23:02 [3] ***** 7.14 km (11:38 / km) +315m 9:32 / km

Boulder Dash, Beaver Brook Association Farm, NH. I started off okay tenatively to #1. I had slight bobbles at #2 and #4 but lost a bunch on #3 by not dropping down far enough. On #6, I passed my planned attack point on the trail and came around the back way from another trail. Through the most technical area of #6, #7 and #8, I alternated slowish and faster paces but knew where I was most of the time. I was really glad to get out it without serious errors. I hesitated long in deciding how to go from #11 to #12 and in the end stuck to the trails as much as possible. Generally, I used very safe attack points that took me out of the way through most of the race and it paid off. There was plenty of room for improvement but I felt pleased with the result. The constant and sometimes heavy rain didn't bother me much though I was worried crossing the stream on the way to #4. I didn't stop to drink the whole race.

Friday Oct 14, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.75 weight:168lbs

45 situps after flying to NH.

Thursday Oct 13, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:169.5lbs

45 situps after dinner with my family.

Wednesday Oct 12, 2005 #

Running (Street & Trail) 13:34 [3] 1.91 mi (7:06 / mi)
slept:6.2 weight:165.5lbs

From Rosedale Ave., the Two Mile Loop through the neighborhood. With another busy day, Tim's Good's late night runs inspired me just enough to get out after 11:30pm too. Burritos aren't much fun to run on either. My left hip hurt walking about today and a little on this run.

Tuesday Oct 11, 2005 #

Running (Street & Trail) 57:05 [4] 8.3 mi (6:53 / mi) +73m 6:42 / mi
slept:6.0 weight:170lbs

From Rosedale Ave., Battery La. to Glenbrook Rd. to Kennedy Rd. to the Capital Crescent Trail (CCT) to the MacArthur Blvd. tunnel, back up the CCT to Woodmont Ave. to Cordell Ave. to Maple Ave. to Rosedale Ave. I worked late, ate, and watched the Amazing Race. I didn't get out to run until 10pm. I really enjoy running in the fall weather. It was cool but a little humid. My toes felt a little numb before starting like after the Highlander. I almost made it the whole way along the CCT w/o seeing anyone. It was so dark that I missed some of the mile and half mile markers for splits: 3:22, 7:01, 3:26, 3:30, 3:29, 3:29.

Monday Oct 10, 2005 #

Calisthenics (General) 2:00 [3]
slept:8.5 weight:167.5lbs

45 situps after a long day of shopping appropriate for the season. I even stepped into a scary baby store...

Sunday Oct 9, 2005 #

Orienteering race (Foot) 1:17:49 [4] *** 7.8 km (9:59 / km) +190m 8:54 / km
spiked:8/12c slept:7.8 weight:168.5lbs

Rocky Ridge State Park, PA; north of York, PA. With all the rain recently it didn't seem like going to QOC's meet at Kings Landing would be wise. I also can use more work in the technical areas which SVO's meet at Rocky Ridge had more of. Red was the longest course offered so I ran that. I made a goof trying to use trails to get to #3 by not watching my compass enough and believing that the map had errors/missing trails (I was warned about these)--I hit a trail in the wrong place and made a long parallel error. It was parallel enough that I recovered without understanding what happened until I'd finished. I also had an error around #10. Course setter Brad Whitmore had shown-up in the area after Francis had said the control was missing and Brad's presence saved me a little time. That error was at least partly induced by some extra trails. Overall, I was pleased and enjoyed Brad's course. I had better map contact, ran a little slower, read rocks along the way, read vegetation, read codes instead of ran to the center of the circles, followed bearings well to charcoal platforms, generally planned and executed routes better, and enjoyed things like an orienteer should.

Running warm up/down (Warm-up) 9:59 [2] 1.2 mi (8:19 / mi)

Warm-up around the parking lot for the SVO meet at Rocky Ridge, north of York, PA.

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