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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Dec 2, 2012:

activity # timemileskm+m
  Orienteering4 6:13:09 17.65(21:09) 28.4(13:08) 530
  Bicycling4 38:09 4.5 7.24
  Calisthenics1 2:00
  Total9 6:53:18 22.15 35.64 530
averages - sleep:5 weight:176lbs

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Sunday Dec 2, 2012 #

9 AM

Orienteering (Foot) 3:14:46 [3] 14.5 km (13:26 / km) +530m 11:21 / km
slept:6.0 (injured)

OCIN A-Meet US Ultra-Long Championships at East Fork Park, near Batavia, OH. I stuck with running the Red course despite more aching in my calf and the start of a cold. Before the race the rains were falling and I got soaked as well as cold. I knew it'd be a long day when I started off falling behind in the mass start while still on the road. The uneven terrain was hard on my calf and I had trouble reading the map with the rain. To make matters worse, I made an error going to the right on #1. The worst was going for the trail route to the right on the way to #7 but missing the trail and finding myself crossing deep reentrants and finding my way around. I lost a lot of time. I did end up running with Peter Wentzel for several legs. We weren't trying to run together initially but between my mistakes an his runnig a little slower we settled in together. We both made another mistake going to #11. It wasn't until after #17 that we split again. I ran faster then made a terrible error running up along the wrong reentrant to #18. I caught him at #19 then moved out well toward #20. I finally caught Peggy at the creek crossing before #20 and got ahead. A slight error along with Carol Cross let Peggy get ahead by a few seconds. When leaving, I jumped over the top of a reentrant. I was planning a fast escape from both Peggy and Carol but the slope and my landing did my calf in--I'd pulled something and was left limping the rest of the way instead of just moving in restricted movement. Carol and Peggy beat me in. It wasn't until the next day at home when Peggy told me enough people had dropped out or didn't start that I got second in M45+. I was a full hour behind first and really orienteered poorly this day. I ran over 13.1 miles.

Saturday Dec 1, 2012 #

Orienteering (Foot) 1:01:15 [3] 5.4 km (11:21 / km)

OCIN A-Meet, US Relay Championships at Mt Airy Forest, Cincinnati, OH. I ran on the QOC 8 point team of David Onkst, Heidi Onkst, myself, and Ted Good (in that race order). None of us had stellar races and we' d of needed that to beat the OK team. I myself made a 6 minute error on what should have been an easy control #2. I guess I was just a bit too excited but I'm not sure how the error occurred--no GPS track. I errored on the way to #7 too, when I crossed a trail without recognizing it. I did better after that staying with or ahead of Carol Cross, and then Alison Crocker for several controls. Some of that was made possible by choosing routes out of the green but Allison may have been running sloe than her usual self at this point. I made a slight error leaving #15 and on the more open ground, Allison and one other guy got ahead. QOC was fortunate to place 3rd in the 8 point category.



Friday Nov 30, 2012 #

12 PM

Orienteering (Foot) 51:00 [1] 2.0 km (25:30 / km)
slept:4.0 weight:175lbs

Sharon Woods Hamilton County Park, Cincinnati, OH. Peggy and I did a map walk to the training controls for the OCIN A-Meet. The map left a lot to be desired. The vegetation, trails, and contours all were not up to A-meet and even local meet standards. About the best thing that worked was going on a straight bearing. It was still good to get out on a map because a it got our minds in the right frame.
7 PM

Orienteering (Foot) 1:06:08 [4] 6.5 km (10:10 / km)

OCIN A-meet, Mt Airy Forest,, Cincinnati, OH: US Night-O Championships. I prefer running longer events even though my right calf has been ailing me, and this being a championship. I ran M45+ instead of M50+ because I thought it'd be fun. I went into this not knowing what to expect because of my lack of recent training and calf injury. The injury itself was probably due to being a weekend warrior--no training during the week, then racing on days off. About the only thing I had going for me was getting a new headlamp. I splurged on it. The light was bright but I didn't even use the full power. The nicest thing with it was that the headband worked without the light bouncing as in the past.

I got to the meet a bit late and missed my start by a minute. I had gone into the weekend calmly so the rushed start didn't frazzle me, The course was not technically difficult but it was physical. I expected to lose a minute taking the road around to #5 but figured it best to save energy and to save my calf. AP shows an error for me on #6 but I hit it right on--I just got hung-up on some deadfall and thorns. I got mixed-up going to #11; I'd initially planned to to around to the right and did on the trails but along the way I fixated on control #17. I cut left back through the field, went down, and up perfectly to #17. It wasn't that far out of the way. The last quarter of the race, my calf started bothering me. Going over a steep ridge probably did it in. I slowed down but hit everything pretty well including #17 which was causing others around me some problems. I got second place in my age group which was somewhat unexpected. :)

Wednesday Nov 28, 2012 #

7 AM

Bicycling (Commute) 11:00 intensity: (9:00 @1) + (2:00 @3) 1.5 mi (7:20 / mi)

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
8 PM

Bicycling (Commute) 7:30 [3] 1.5 mi (5:00 / mi)

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max's bicycle.

Tuesday Nov 27, 2012 #

7 AM

Calisthenics (General) 2:00 [3]

45 Situps. Resting my calf to get better for the weekend.

Monday Nov 26, 2012 #

7 AM

Bicycling (Commute) 11:48 intensity: (9:56 @1) + (1:52 @3)

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
8 PM

Bicycling (Commute) 7:51 [3] 1.5 mi (5:14 / mi)

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max's bicycle.

During the day, my right calf continued to feel tight though it was better than yesterday after the orienteering training. It's somewhat a dilemma to need to rest and be ready to race 3 days in a row this weekend when some training would help me be less likely to get hurt during the weekend.

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