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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 31, 2007:

activity # timemileskm+m
  Orienteering2 2:37:30 12.79(12:19) 20.58(7:39) 68044 /51c86%
  Running4 2:06:52 15.88(7:59) 25.56(4:58) 133
  Calisthenics2 4:00
  Total7 4:48:22 28.67 46.14 81344 /51c86%
averages - sleep:5.7 weight:175.1lbs

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Saturday Mar 31, 2007 #

Running warm up/down (Trail) 5:00 [2] 0.5 mi (10:00 / mi)
slept:6.25 weight:177lbs

DVOA's Fox Chase at Fair Hill State Park, MD. I ran red and probably ate too much the day before. I warmed-up with Peggy on the way to the start, then back and forth a bit till it was time to go.

Orienteering race (Foot) 1:05:57 [4] *** 8.4 km (7:51 / km) +350m 6:30 / km

DVOA's Fox Chase at Fair Hill State Park, MD. I ran the Red course and felt surprisingly well as I started off. My concentration was good most of the way. I had got caught up in the green just a bit going the short way to #1. I couldn't count the trails that I passed on the way to #5, I changed my route mid-way to #9 for some lost time, and I misread the map going to #20 (expecting a root stock). At the end, I couldn't help thinking not to run too hard so that I'd have enough for the sprint. I made relatively few errors which always helps. The other M45+'s didn't have great days or ran Blue. It was nice to do reasonably well while still being a bit out of shape.

Orienteering (Foot) 16:32 [4] *** 2.7 km (6:07 / km) +60m 5:31 / km

DVOA's Fox Chase at Fair Hill State Park, MD. After a break, I ambled over to do the sprint. I ran this pretty well both in execution and effort. I certainly felt being tired from already racing 8.4K. While waiting for the start, several friends were there. Pavlina Brautigam watched Max for Peggy and I. Bradley Hutchison was there. Peggy took off ahead of me about a minute. I was followed by Cristina Luis and then Daniel Schaublin. I caught Peggy on the way to #4 and went straight to most things. Leaving #6 I passed Susie Dewitt. Still on the way to #7, I was looking for a rootstock on the left side of the trail. I never saw it so I got worried about being off. In reality I was on target. When I saw a bunch of people going from my left at a root stock to my right, I thought I must have been off so I veered away toward them. After I got there and found nothing, I turned back and saw it. Susie got there ahead of me and I lost about 30 seconds. On the climb back, I didn't read the route to the right until already committed going the longer way to the left. I passed Rick Dewitt going down to #10. It was fun but I havent' trained enough to be running fast yet.

Friday Mar 30, 2007 #

Running (Street & Trail) 14:41 [3] 1.9 mi (7:44 / mi)
slept:5.75 weight:176lbs

From Rosedale Ave. roads around East Bethesda. I basically was doing a diaper run. I ran around the neighborhood at a 2-3 intensity after dinner, stopped in for some diapers and other things, then jogged the rest of the way home with them.

Thursday Mar 29, 2007 #

Calisthenics (General) 2:00 [3]
slept:4.5 weight:173.5lbs

45 situps. I got busy and didn't make time to workout.

Wednesday Mar 28, 2007 #

Running (Street & Trail Commute) 57:01 [3] 7.4 mi (7:42 / mi)
slept:4.5 weight:175.5lbs

Washington, D.C. From 14th & Independence Ave., SW, down the mall to the Lincoln Memorial past the Viet Nam Memorial to the trail along the river. Past the Kennedy Center and Thompson Boathouse to the Rock Creek (RC) Trail. Up the RC Trail through the zoo (open past the posted hours) to the Melvin Hazen Trail. Up to Connecticut Ave. to the Van Ness Metro Station.

It was in the 70's F. I was tired almost from the beginning and had intended to do a shorter run. Cherry blossoms were well underway. I carried a backpack with some of my clothes.

Running warm up/down (Street & Trail) 5:10 [3] 0.69 mi (7:29 / mi)

After running up the long escalator, from the Bethesda Metro Station to Rosedale Ave., still with my backpack.

Tuesday Mar 27, 2007 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:174lbs

45 situps. I intended to go for a short run but ran out of time and energy. I even had gotten dressed and out the door. I was going to get my hair cut but it was closed; I was too full from dinner to run then.

Monday Mar 26, 2007 #

Running (Street & Trail Commute) 45:00 [3] 5.39 mi (8:21 / mi) +133m 7:45 / mi
slept:5.5 weight:175lbs

Washington, D.C., From the Foggy Bottom Metro Station at Washington, Circle, Pennsylvania Ave. to M St., to 29th St. to the C&O Canal Towpath, to the Glover Archbold Trail, to Van Ness St. to Wisconsin Ave. to the Tenleytown Metro Station. I felt a bit tired from yesterday and slower from carrying my backpack. Running the rush hour packed sidewalks on Pennsylvania Ave. was a bit like specificity training. Glover Archbold Park appeared different to me--it was like I didn't recognize some places. There's a lot more visibility now. It'd still be terrible to orienteer through.

Sunday Mar 25, 2007 #

Orienteering (Foot) 1:15:01 [4] *** 9.48 km (7:55 / km) +270m 6:56 / km
spiked:13/16c slept:8.0 weight:175lbs

QOC: Little Bennet Regional Park, MD. Sam Listwak set a nice Blue course emphasizing route choice. It was a very nice day to run--sunny and around 60-70F. We got east of Clarksburg Rd. Not having orienteered there before (just some previous trail running), I enjoyed it. There were a few places with thorns and deadfall. I ran a steady pace. I made early errors but kept things going. Some routes chosen were not optimal but enough did not produce errors for a decent result. I think my recent running training has been paying off--I ran up most hills albeit slowly at times. I had a touch of a cold but the running seemed to help burn some of it out. See the Split List and Route Gadget.

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