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Training Log Archive: Nadim

In the 7 days ending Nov 11, 2005:

activity

time

miles

Orienteering

3:15:23

12.22

(15:59)

19.67

(9:56)

653

42 /

49c

85%

Running

1:21:33

11.27

(7:14)

18.14

(4:30)

Calisthenics

4:00

Total

4:40:56

23.49

37.81

653

42 /

49c

85%

averages - sleep:6.4 weight:169.6lbs

1:43

0:00

» now

Friday Nov 11, 2005 #

Event: US Long Course Champs

Running warm up/down (Warm-up) 8:00 [2] 1.0 mi (8:00 / mi)
slept:6.0 weight:170.5lbs

Fair Hill State Park, MD. Warm-up for the DVOA Fair Hill Chapel Sprint.

Orienteering race (Sprint) 14:45 [4] ** 2.67 km (5:31 / km) +80m 4:48 / km
spiked:10/13c

DVOA Chapel Sprint at Fair Hill State Park, MD. It was a bit cool and windy. The open ground was nice but I didn't feel I was running that well. At least I didn't make any big errors.

Chapel Sprint - Splits

Thursday Nov 10, 2005 #

Running (Street & Trail) 19:45 [3] 2.84 mi (6:57 / mi)
slept:7.0 weight:169lbs

From Rosedale Ave., Battery La. to Glenbrook Rd. to Old Georgetown Rd. to the NIH Trail to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Trying to loosen-up in the windy 46 F, 32% humidity weather--a big change from the windy weather yesterday.

Wednesday Nov 9, 2005 #

Running (Street & Trail) 41:45 [4] 6.03 mi (6:55 / mi)
slept:5.25 weight:171.5lbs

From Rosedale Ave., Chestnut Rd. to Lynnbrook Dr. to Jones Bridge Rd. to Kennsington Pkwy. to the Rock Creek Trail to the Old Georgetown Branch Trail to Kentbury Rd. to Rosedale Ave. I felt a bit heavy and thought I was going faster. My right side hurt a slight bit. It was 63 F at 8pm and 71% humidity. In the dark, the trail was hard to see in a few spots because of the leaves. This caused me to run off of it despite the quarter moon. Split on the trail: 6:56.

Tuesday Nov 8, 2005 #

Calisthenics 2:00 [3]
weight:170lbs

45 situps. A busy schedule limited my opportunities to workout.

Monday Nov 7, 2005 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:168.5lbs (rest day)

45 situps.

Sunday Nov 6, 2005 #

Running warm up/down (Street & Trail) 12:03 [2] 1.4 mi (8:36 / mi)
slept:9.25 weight:168lbs (sick)

Pohick Bay Regional Park, VA. Warm-up around the parking lot for the QOC meet. I have a slight head cold.

Orienteering race (Foot) 1:17:00 [4] *** 7.9 km (9:45 / km) +280m 8:17 / km
spiked:16/20c (sick)

QOC at Pohick Bay Regional Park, VA. I felt a bit tired from a longer week of working out so I started off at a steady pace. I made a bonehead error going up the wrong big reentrant to #5. I blew #9 first mis-reading the vegetation boundary as a ditch, then getting caught-up in unmapped green. I lost a bit more time just as I was catching-up to Peggy and wasn't careful enough about noticing how high I'd gotten while sidehilling. Altogether, I probably lost around 11 minutes. At least it was a nice day out. See the split list.

Blue - Splits

Saturday Nov 5, 2005 #

Orienteering (Foot) 55:00 [2] 4.2 km (13:06 / km) +160m 11:00 / km
spiked:7/7c slept:4.75 weight:170lbs

Broad Creek Boyscout Camp, MD. On the Finney Saffran map I jogged around checking some control locations and then videoing the lost scouts. Some did rather well. The woods were still leaf covered and thorny in places. Before going out, my legs were tired from standing around running the finish line for the "Super Advanced" scouts who did a semi-tough Orange course that Peggy had set.

Orienteering (Control Pickup) 48:38 [3] ** 4.9 km (9:56 / km) +133m 8:44 / km
spiked:9/9c

Broad Creek Boyscout Camp, MD on the Finney - Saffran map. I picked-up controls from both the "Super Advanced" Orange course and from the Score-O. I tripped toward a tree and scraped my side with it pretty good. The 1:6,000 scale felt odd to use. The hills in the park were steep and often thorny. It got to well above 70 F and was a beautiful Fall day.

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