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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jan 29, 2006:

activity # timemileskm+m
  Orienteering3 5:44:37 17.96(19:11) 28.9(11:55) 28254 /69c78%
  Running6 2:34:18 20.72(7:27) 33.35(4:38)
  Total7 8:18:55 38.68(12:54) 62.25(8:01) 28254 /69c78%
averages - sleep:6 weight:172.6lbs

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Sunday Jan 29, 2006 #

Running warm up/down (Street & Trail) 5:00 [2] 0.5 mi (10:00 / mi)
slept:8.75 weight:171.5lbs

After learning earlier in the week that most of the regular courses had been cancelled due to lack of park permit (environmental reasons), I wasn't too keen on going to the meet. The overnight showers made it seem cooler out and this didn't help. However, I got to the meet late and was reminded at one point that starts close in 15 minutes. After quickly finishing getting ready, I felt energized and took off for the start. I didn't feel soreness from the long time outside yesterday.

Orienteering race (Foot) 27:28 [4] **** 3.55 km (7:44 / km) +105m 6:44 / km
spiked:4/8c

QOC at Great Falls, MD. Since all advanced courses above Brown had been cancelled, I ran Brown. Peggy suggested that we run it as a sprint. I felt strong starting out. I didn't take the time to read the leg carefully and made a 1:30 parallel leg error right out of the start on a 140m leg. I was looking at the map as if I was running from #8 to the finish. I did okay the next couple legs but mistook #5 and #6 in my mind; going to #6 first--another parallel leg error (#7 to #6).

I suppose overall I ran too fast. Sometimes I have to relearn things over and over. That's why I need to practice. I was glad to be feeling physically strong and actually kept in map contact much of the time at high speed. However by doing so, I just got confused about which controls on the map to go to and didn't plan ahead.

Saturday Jan 28, 2006 #

Orienteering (Course Setting) 51:22 [2] **** 1.91 km (26:54 / km)
spiked:8/9c slept:5.0 weight:172.5lbs

Great Falls, VA. Peggy and I set controls for a training exercise and US Team fundraiser that started out of the Difficult Run parking area in the south of the park. It was a bit above freezing when we started but warmed-up fast. It took me a while to get into the map and I was trying to be extra careful checking surrounding features to be sure I set the controls correctly. I appreciated the 1:10,000 scale, different from last week. It made things come-up much quicker.

Orienteering (Foot) 34:46 [3] **** 2.61 km (13:19 / km)
spiked:6/8c

Great Falls, VA. Peggy's first training exercise, Handrails/Leap Frog involved pairing up and taking turns trying to use advanced handrails only to get to controls. I paired with Dave Onkst and we discussed routes before each leg. We took routes we normally would not both to try to follow the exercise and to raise the difficulty level. On a pit that I lead on I missed slightly. On a longer leg that Dave led on, we got into the wrong big reentrant and neither noticed for a long way. It was a good exercise to get the mind used to thinking of safer routes that are only slightly more out of the way. There were 13 trainees.

Orienteering (Foot) 26:55 [3] **** 2.06 km (13:04 / km)
spiked:4/8c

Great Falls, VA. I had suggested Peggy's second training exercise zig-zag over a ridge such that one had to rely a lot on compass bearings. She set it up over a variety of legs such as crossing a ridge, running a hillside, and going through some green. Trying to just go straight and not correct so much on contours I saw, I saw how inaccurate I can be at times. Going through green areas, always gave me difficulty and this showed again today. I was a bit surprised how far I was getting drawn off running along a hillside. Crossing ridges I was okay. It was good practice.

Orienteering (Course Setting) 48:22 [1] ***** 1.67 km (28:58 / km)
spiked:6/8c

Great Falls, VA. While others got lunch, I set controls for the 3rd and 4th exercises which mostly went through a very technical flood plain area. The third exercise was a line-o that Peggy designed. I put 6 controls along the line-o and two others off it so that people could come back and report how many they saw. Though the courses kept very near the many trails it didn't help much. The trails didn't really match the map well. Some new ones were added and others changed a bit. This really forced an attention to detail. I had difficulty distinguishing mapped boulders and rock dot knolls from unmapped ones. The vegetation didn't match-up either--the area probably wasn't really mapped for 1:5000 but the maps were printed that way. The forth exercise which I skipped because I had designed it and setout the courses involved Memory-O routes to the same controls that I had setup. I didn't match the line-o so people got different approaches some of which were easier. It probably also helped that many had been there before. Afterward I ate a lunch of Smart Zone bars, crackers and water.

Running (Trail) 10:00 [2] 0.75 mi (13:20 / mi)

Great Falls, VA. Other running around for setup, control verification and replacement, etc...

Orienteering (Course Setting) 43:05 [2] **** 2.76 km (15:37 / km)
spiked:12/14c

Great Falls, VA. While others finished the Memory-O exercise, I ran back to the uplands to setup controls for a mini-course. These were all pretty close together. I rushed through so that I'd finish before others got to the start. I misread one control putting it on the wrong side of a broken tree/thicket. On another, a mis-mapped dot knoll that I found drew me off for the next control. I finished with a jog back to the Difficult Run parking lot where others had just arrived.

Orienteering (Foot) 13:31 [3] *** 1.71 km (7:54 / km)
spiked:14/14c

Great Falls, VA. The last exercise was the mas start mini course that Peggy designed and I had set out controls for. Except for the first 280m leg, the controls were all between 180-60m apart. It was setup to force people to concentrate at the end of a long effort and not be confused by other people. We all had different but slightly similar courses. As it turned out, many of my controls were in very near the same order that I put them out in. I did have a little trouble at first getting into reading the map at speed and was slow to the first control--I spiked it. Others were kind enough to pickup controls after this. It was a nice sunny day (near 60 F) with good training. Glad I didn't do all this with the MD Championships the next day; the championship has been postponed to Little Bennett the next weekend. I was fairly tired after all this and the balls of my feet hurt. PBR

Friday Jan 27, 2006 #

Running (Street & Trail) 47:50 [3] 6.8 mi (7:02 / mi)
slept:6.1 weight:174lbs

From Rosedale Ave. Kentsbury Rd. to the Georgetown Branch Trail to the Rock Creek Trail to Cedar Ln. to Rockville Pike via the Elmhirst Trail, to Jones Bridge Rd. to Maryland Ave. to the Rosedale Ave. It was a nicer mostly calm night and in the 40's F. I started off feeling pretty good but didn't push it. Going up the hills the last two miles I tired a bit. I had relatively few body parts complain.

Thursday Jan 26, 2006 #

Running (Street & Trail) 26:29 [3] 3.69 mi (7:11 / mi)
slept:6.25 weight:171.5lbs

From Rosedale Ave., Battery La. to Glenbrook Rd. to Edgemoor La. to Arlington Dr. to Bethesda Dr. to the Georgetown Branch Trail to Kentbury St. to Rosedale Ave. I felt slow from yesterday and favored my left shin/knee going downhill. Yesterday also had done more damage to my left big toenail--the toe was bruised up from my shoes last Sunday. I'll probably lose the toenail. It was rather windy out. I was bundled pretty good and got to contemplating the cancellation of most of the Great Falls meet this weekend. It seems the park service didn't do what they were supposed to do (environmental study) and we suffer or are made an example of for the administrators to get out of hot water. Time to write a Congress person?

Wednesday Jan 25, 2006 #

Orienteering (Scouting) 1:39:08 [2] 7.85 mi (12:38 / mi) +177m 11:48 / mi
slept:6.25 weight:171.5lbs

Greenbelt National Park, MD. Fortunate to have gotten out of work for the afternoon for an adoption errand, I had enough time to get to Greenbelt before it got dark. I started at the Dogwood parking lot on a terrain run and went W/SW then along the southern borders of the park to Good Luck Rd. Using that to cross the B.W. Parkway, I got into the little visited eastern third of the park. Virtually no one goes in this area except the deer and a red fox that I saw. Greg Lennon had suggested I checkout the area for mapping potential.

From Good Luck Rd., a dirt and gravel road over a water pipe leads into the park and was in good maintenance. It roughly bisects this section of the park north to south. I got off the road quickly, continued north and found some similar to slightly better conditions along the parkway (when compared to the well used western part of the park). There were small streams, pine trees with some blowdown areas, good ditch and gully systems, some open woods a depression or two and a very small boulder. The only trails besides the road were intermittant deer trails.

Still Creek bisects the north and south portions. I got across dry but with only after finding the right spot. Continuing north paralleling the parkway to the beltway, there were more gullies, a water pit on top of a hill and some scattered downfall with thorns--light green to green mostly. At the beltway was a pile of a couple hundred tires--someone seems to be dumping them from the exit ramp. Going east, things got better. Oak forest wtih scattered mountain laurel and few downed trees gave way to open oak forest. A road from a dead end neighborhood in the extreme NE of the park provides public access that I never knew of even though had passed it once when I lived in Greenbelt.

Generally going south there were intermittant blowdown areas, open woods, some holly stands and some messier mountain laurel areas. Crossing Still Creek I was able to maneuver to just the right position to where I could just barely see westward to the parkway on the other side of a large marsh, and houses at the park boundary on the east. Hills were generally smaller but with somewhat interesting shallow to deep ditches. A smaller marsh could be found in the SE.

To get back to the western 2/3rd's of the park, I used the road to go to Still Creek, climbed over some flotsam then ran through the drier looking of two tunnels under the parkway--no way to stay dry at all unless you can walk on water 1-2" deep and flowing steady--okay, Goretex socks might work. A second similar set of tunnels with flotsam at the entryway had to be passed to get under the other part of the divided parkway. Crossing above could be done but with either 70 mph weekend or 10-15 mph rush hour traffic, it wouldn't be very safe.

It was fun run. The lack of trails and generally better woods than the mapped western part made for a nice run. A 1:7,000 map would be good if the ditches were mapped correctly along with the vegetation. It's still hard getting into and out of this part of the park; I suppose that's why it's still nice and not filled with parking lots or trails. Courses if they are ever made just for this part of the park would be slow and likely to need looping to get the distance. PBR

Tuesday Jan 24, 2006 #

Running (Street & Trail) 25:54 [3] 3.59 mi (7:13 / mi)
slept:4.25 weight:173lbs

From Rosedale Ave. to the Georgetown Branch Trail to Connecticutt Ave. to Thornapple St. to Lealand St. to 46th St. to the Georgetown Branch Trail to Pearl St. to Rosedale Ave. This is a short and somewhat hilly route through nice neighborhoods. I gradually and continually picked-up the pace. My left shin and knee felt a bit strained.

Monday Jan 23, 2006 #

Running (Street & Trail) 39:05 [3] 5.39 mi (7:15 / mi)
slept:5.5 weight:174lbs

From Rosedale Ave., Battery La. to Keystone Ave. to Old Georgetown Rd. to Huntington Pkwy., to Garfield St. to Hempstead Ave., into a deadend and back, to Burley Dr. to Singleton Dr. to Old Georgetown Rd. to the NIH Trail, to Maryland Ave. to Rosedale Ave. It was damp and cool out. I was tired and ran slowish. My left toe was fine when running but throbs from the tight shoe yesterday. This makes the numbness in my toes that I've had since the Hudson Highlander ache all the more.

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