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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Oct 30, 2011:

activity # timemileskm+m
  Orienteering3 2:49:45 2.11 3.413 /15c86%
  Running3 44:15 5.43(8:09) 8.73(5:04)
  Bicycling4 34:00 6.0(5:40) 9.66(3:31)
  Calisthenics1 2:00
  Total10 4:10:00 13.54 21.7913 /15c86%
averages - sleep:5.9 weight:173.5lbs

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Sunday Oct 30, 2011 #

1 PM

Orienteering race (Foot) 34:15 intensity: (12:00 @3) + (22:15 @4) 3.4 km (10:04 / km)
(injured)

SLOC: US Relay Championships, Creve Coeur Lake. With QOC's Valerie Meyer matched-up against RMOC's Sharon Crawford in the 12 point category, we were very close after the first leg. Kathleen Lennon captured and got a good lead over RMOC's second leg. Greg Lennon extended this. I went off with at least a 6 minute lead and was hitting controls well. However at the spectator #6 and #7 controls, I went to #7 first--a slight loss of concentration as I'd gotten ahead of Anna who was running another course with all the same legs so far. Anna followed me to the wrong control but corrected faster.

The next couple of controls were okay. I'd caught Anna but slowed with tricker navigation. Trying to get ahead again, I left #10 or #11 and hurt myself while jumping a log. It was wierd. My left foot had tagged the back of my right calf slightly but it resulted in a pull. The pull was much like injuries on my left calf that have kept me with low running mileage the last 2 years. I slowed and was concerned about finishing at a walk. I kept a slower pace and let Anna get ahead.

Unkownst to both of us, our next controls were different; Anna was running the Red course and being on a 12 point team, I was anchoring on a Green course. Anna moved right and I kept my bearing to the left of her. Mike Minium had been at the same last control but was going to the one Anna had too, not far behind me. I saw the root stocks and then punched the control as Anna went on to the right. My injured calf was tightening so I slowed more. Crossing the cinder block-like causeway, I went extra slow. Fortunately, the end was on clearer ground. I passed by Dan Menehan, a.k.a, Snorkel who was warming-down; first time I'd seen him in the woods in many years. I finished up steadily and our QOC team "All Scratched-up" won; that was a nice birthday present.

Later-on, after lunch, Peggy, Max, and the Lennons all went to the City Museum--it was our second time this weekend (got caught in World Series Celebraton/Parade traffic) and we still found many interesting, very unique things to explore. There was a rather large spiral slide considered the largest in the world and most of us went down it in the dark. It was a neat place with lots of wild nooks for kids and adults to crawl through. They sold shirts saying "No Map" and "Get Lost" to inspire adventuring.

IMG_7797

Saturday Oct 29, 2011 #

8 AM

Running warm up/down (Street & Trail) 6:00 [2] 1.0 km (6:00 / km)
slept:7.0

Cuirve River State Park, MO. Warm-up jog from the parking area, to the start. There weren't any streamers; though I'd passed something that looked like it'd be the start, I wasn't sure of it toward the end. Fortunately it was about where I thought it would be and I got plenty of time to be ready to run before my start.
9 AM

Orienteering 35:14 intensity: (35:03 @4) + (11 @5) ***
spiked:13/15c

SLOC: A-Meet Middle, Cuirve River State Park, MO. With better sleep, a later start than most, nice sunlight, and reports of more open terrain than the night before, I went into this feeling better. I ran better too though much of the way I felt more out of breath and tired than I felt appropriate. My result was pleasing, even with some room for improvement. See the Split List.

Friday Oct 28, 2011 #

6 PM

Running warm up/down (Street & Trail) 7:00 [2] 1.2 km (5:50 / km)
slept:4.0 weight:172.5lbs

Cuirve River State Park, MO. Warm-up jog from the top of the hill near the parking area, to the start. This was essentially in the dark and trying to follow a few glow sticks. I was trying to conserve the batter power of my headlight for later. It was hard to see the glow stick and I think I only saw one of the streamers but I eventually got there.
7 PM

Orienteering race (Night-O) 1:40:16 intensity: (10:00 @1) + (30:00 @3) + (1:00:16 @4)

SLOC: Night-O Championships, Cuirve River State Park. This wasn't a great run for me. I had some mistakes and places where I lost track of where I was. The terrain was greener than I would consider to be white with lots of somewhat low scratchy vegetation (my upper thighs resembled the results of a self-flagellation). In the daytime I probably would have found a way around the vegetation but it was hard to do that at night. I was using an extended cable from my headlamp to a battery in a belt pack in the small of my back like I've done in the past. However this time, the cable kept disconnecting. It happened at least 8 times and each time it took me about a minute to fumble in the dark to locate the cable and orient it into the battery correctly. I finally wasn't able to get it to go in correctly at all, just about 400m before the end. This area happened to be the worst of the green encountered on the map so far. I resorted to my very small backup LED headstrap light. I could barely see the map with it but I did get out of the green and eventually found the finish after punching a randome control along the way (because I couldn't see the map very well). All in all, it was a somewhat disappointing outing for me. I like night-o more than this. See the Split List.

Thursday Oct 27, 2011 #

Calisthenics (General) 2:00 [3]
weight:173lbs

45 situps.

Wednesday Oct 26, 2011 #

7 AM

Bicycling (Commute) 8:30 [3] 1.5 mi (5:40 / mi)
weight:174lbs

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max on his trail-a-bike, then to the Bethesda Metro Station.
9 PM

Bicycling (Commute) 8:30 [3] 1.5 mi (5:40 / mi)

From the Bethesda Metro Station, to Arlington Rd. to pickup Max's trail-a-bike then to Northfield Rd. in the dark

Running (Street & Trail) 31:15 [3] 4.06 mi (7:42 / mi)

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to to Singleton Dr. to Bulls Run Pkwy., to the trail along the school to Bradmore Dr. to Folkstone Rd. to Hartsdale Ave. to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. Since Max was already asleep when I got home, I forewent dinner and got out to run before I was too tired. It was damp from recent rains and in the mid 50's.

Tuesday Oct 25, 2011 #

7 AM

Bicycling (Commute) 8:30 [3] 1.5 mi (5:40 / mi)
slept:6.0 weight:174.5lbs (injured)

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max on his trail-a-bike, then to the Bethesda Metro Station. A busy and late work day is anticipated so I didn't ride all the way in. Max rode vigorously.
8 PM

Bicycling (Commute) 8:30 [3] 1.5 mi (5:40 / mi)
(injured)

From the Bethesda Metro Station, to Arlington Rd. to pickup Max's trail-a-bike then to Northfield Rd. in the dark.

Monday Oct 24, 2011 #

Note
slept:6.5 (injured)

It was mostly a travel day. My ankle is much better already. I mowed the lawn and accompanied Max on a trip to the playground. After that, I was probably more lazy than anything else so I didn't run as I had earlier hoped.

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