Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Running6 2:17:45 17.01(8:06) 27.38(5:02) 86
  Orienteering2 2:07:32 8.45(15:05) 13.6(9:23) 41026 /30c86%
  Bicycling1 30:00
  Calisthenics1 2:00
  Total9 4:57:17 25.46 40.98 49626 /30c86%
averages - sleep:6.2 weight:176.3lbs

» now

Sunday Feb 12, 2012 #

11 AM

Running warm up/down (Terrain) 7:16 [2] 0.71 mi (10:14 / mi) +6m 9:58 / mi
slept:8.0 weight:175.5lbs

Greenbelt Park, MD. I warmed-up with 2 laps in the windy field, and my down jacket on. I felt a bit bad with Max hanging out but he was bundled-up and seemed to be okay with being outside.

Orienteering race (Foot) 1:17:20 intensity: (30:00 @3) + (47:20 @4) *** 8.1 km (9:33 / km) +230m 8:22 / km

QOC: Greenbelt Park. Still planning for an-ultra marathon in March, my goal today was mostly about getting in a decent training distance. I planned to run 2 courses, Green and Blue. I started off by running the Blue course and I started it badly. I made a rookie mistake on #1, going up the wrong creek. I settled down after that. I felt the #1-2 leg was not so appropriate since it crossed private property. The map hadn't shown it out of bounds so those who took the nice short way across can hardly be faulted either. Maybe there was something in the notes about it but I hadn't looked for notes before the meet. The rest of the course was mostly fun, except for #7. I felt the mapping in this area to be too out of date. I must have been too high and went past the control going along what I thought was the edge of the green. When I hit the road, I came back lower and found it. I like the #13 to #14 leg. Not many had used that one before. I flubbed the GO control, coming out too far to the left; the map was again out of date here with hardly any distinct trees. The backstop didn't have the fence symbol on and that may have contributed to me going past it--I didn't see it on the map. See other comments in the Split List.
12 PM

Orienteering (Foot) 50:12 intensity: (35:12 @3) + (15:00 @4) *** 5.5 km (9:08 / km) +180m 7:51 / km

QOC: Greenbelt Park. After downloading my Blue course, changing maps and epunches, and after a drink, I went out again. On this effort, I was calmer and more accurate. My energy level hadn't deteriorated much though my feet were wet and numb. When I hit pavement, the spikes on my shoes would create painful pressure points on the balls of my feet. I missed a little bit on #2, being a bit too low and dropping lower before correcting. The short #6, #7, #8, #9, and #10 legs were okay but would have been more fun it weren't so green in that area. I missed a bit on #10, letting myself get suckered back toward the main reentrant when I hadn't seen the second ditch when I thought I should--it was just deeper than expected and I pulled-up short. See the Split List for more. It took more than just a hot shower to warm my feet back up afterward. The blood just wouldn't go back in for a while.

Saturday Feb 11, 2012 #

2 PM

Running (Street & Trail) 29:44 [3] 3.75 mi (7:56 / mi)
slept:8.0 weight:176lbs

From Coquelin Terrace, Jones Mill Rd. to the Georgetown Branch Trail, to Bethesda Ave. to Exeter Rd. to Battery Ln. to Park Ln. to Custer Rd. to Northfield Rd. After having watched a movie with Max and Peggy's brother Paul, I had them drop me off near Rock Creek Park so I could run home. It had turned colder and windier. What's more, the lunch in my gut was giving me trouble. I took it fairly climbing my way gently out of the valley easy, and plodding my way home.

Friday Feb 10, 2012 #

6 PM

Running (Street & Trail) 38:07 [3] 4.82 mi (7:54 / mi) +80m 7:31 / mi
slept:4.5 weight:176lbs

From Rosedale Ave. to Maryland Ave. to Jones Bridge Rd. to Rockville Pike, to Cedar Ln. to the Elmhirst Trail, to Cedar Ln. to the Rock Creek Trail, to the parking lot off Garrett Park Rd. I felt tired running along. There was cloud cover but the trail was fairly visible in the dark. It seemed a bit bumpier than usual which probably meant the my legs were just feeling heavy. Available Mile splits: 7:56, 7:48. Peggy and Max met me at the end and later we went to dinner with Peggy's brother Paul.

Thursday Feb 9, 2012 #

Bicycling (Rollers) 30:00 [3]
slept:5.0 weight:176.5lbs

Spinning and watching more Monty Python's Flying Circus. This portion was closed captioned making it easier to follow along than last time.

Wednesday Feb 8, 2012 #

Running (Street & Trail) 10:26 [3] 1.33 mi (7:51 / mi)

From Rosedale Ave. to Battery Ln. to Old Georgetown Rd. to Northfield Rd. I was even more tired going back.
11 PM

Running (Street & Trail) 10:12 [3] 1.33 mi (7:40 / mi)
slept:5.0 weight:176lbs

From Northfield Rd. to Old Georgetown Rd. to Battery Ln. to Rosedale Ave. I combined a little test run with an errand. The good news was that a day of rest helped a lot. I barely felt a trace of my calf/tendon aching or feeling like it was pulled. I went slowly and was tired for it being late.

Tuesday Feb 7, 2012 #

Calisthenics (General) 2:00 [3]
slept:6.5 weight:177lbs (rest day)

55 situps. I'd wanted to do a short run but my left calf was not feeling right all day. I worked on drafting the Cabin John map and got a bit lazy. A rest day instead of some roller cycling was probably better anyway.

Monday Feb 6, 2012 #

6 PM

Running (Street & Trail) 42:00 [3] 5.07 mi (8:17 / mi)
slept:6.5 weight:177lbs

From the Silver Spring Metro Station, to 2nd Ave. to Grace Church Rd., and following the Georgetown Branch Trail over the road portion, (Talbot Ave. Pennsylvania Ave., Kansas Ave. and Stewart Ave.) to the unpaved portion, to Woodmont Ave. in Bethesda, to Edgemore Ln. at the Bethesda Metro Station. Going up the initial hill from Colesville Rd. I felt a bit tired but after that I felt okay. It was really hard to tell what pace that I was doing. The pavement started to bother my left calf a bit. I slowed when this would happen and it would seem to get better each time. At one point, moving to the side of the road for some cars, I turned my ankle on uneven pavement. It hurt for a little while but I shook it off. My right knee had some discomfort toward the end of the long run last weekend so it too seemed to hold me back today at one point. My legs were generally heavy feeling and I'm hoping that all of these aches and pains are just temporary stresses. I had to estimate my time since in the dark I must of hit a wrong button on my watch at some point.

« Earlier | Later »