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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Apr 16, 2016:

activity # timemileskm+m
  Orienteering5 5:27:36 9.1 14.65 7035 /35c100%
  Bicycling3 25:05 5.65(4:26) 9.09(2:46)
  Running1 4:00 0.31(12:52) 0.5(8:00)
  Total8 5:56:41 15.06 24.24 7035 /35c100%
averages - sleep:5.4 weight:191.5lbs

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Saturday Apr 16, 2016 #

11 AM

Orienteering race (Foot) 37:42 [4] **** 2.7 mi (13:58 / mi)

NEOC Troll Cup Prologue. I started okay spiking the first control, drifting then correcting well to the second. On the third I was getting distracted by others, and a little unsure on the trails. Sticks and other stuff on the ground kept me from running smoothly. I used the trail coming under rocks then hooking back up to #4. I spiked the next control only it was #6 instead of #5--I'd just gotten confused en-route with the leg parallel leg lines on the map. I ran over to #5 which was only a short way away, and ran with confidences to #6 a second time. Carl passed me back during this. I got to #7 okay but not in a great way. Leaving #7, I did just about a 180 error, then corrected from there. I used the trail to get down the hill, and angled up to the control. Tim Parsons and I crossed paths, then converged going up the same hillside. I went on memory rather than look at my map again, so I got past the control. Tim went more directly. Going toward #8, he pulled away steadily--I'm just too out of shape. I hit #8, #9, and #10 well. For #11, I fumbled after crossing the road by staying too high too long. Going up to #12, I got too low and off to the left before correcting. I was tired getting to the Go control and didn't push the run-in. For much of the race, I abandoned what I do in QOC races. The terrain was much more rocky but I could have used the contours better. I rushed things too much, forcing the errors.

Running warm up/down (Trail) 4:00 [2] 0.5 km (8:00 / km)

Warm-up to the start of the Troll Cup Preliminary.
2 PM

Orienteering race (Foot) 45:53 [4]

NEOC Troll Cup. With a backward chase start, I did better. The terrain was slightly easier to run through and there were more trails to use. I hit #1 okay, though it didn't feel very efficient. I spiked #2 feeling good on this short leg that troubled several others. I took the trail going toward #3 but got impatient. It was my physical shape again that tempted me to leave the trail too early. I could have gone around all the way but I tried to cut some off going past #11. As I got close to #11, I had gotten confused and had to stop. Finding #11 set me straight again, but only for a short while. I crossed the next trail without checking where I was closely enough. I hit the wrong knoll, then ran over to the next. The problem was the I ran the wrong direction to the next knoll. Eventually, I got on the trail again and hit it from a bend. I got through the next couple of controls doing better on each, then went brain dead again. I started reading the leg for #8 when I was on #7. Fortunately, I was headed in the right direction and woke-up enough to make adjustments. Going to #9 Tony Muffatti and I converged. We ran the next few controls together. He started pulling away with a slight error I made on #10. We both took the trail to the right going to #11 but he cut off earlier than I did. Having been to #11 already, I went straight to it sticking to the trail longer, and I got ahead of him. He passed me dog-legging back to the trail toward #12. I saw him go left around a cliff and I went up the right side to use the trail longer. I never saw him again but apparently he got there first. I hit #13 and #14 well by going straight at them. Getting to the Go control, I had drifted to the right a lot. Like others, I didn't want to cross the run-in tape, so I followed it to the control from outside of the chute. My run-in was slightly better than the morning run. Once again it was disappointing not running calmly on this race, and making mental errors. Poor physical shape did me in.

Friday Apr 15, 2016 #

7 AM

Bicycling (Commute) 6:15 [3] 1.41 mi (4:26 / mi)

From Northfield Rd., to the Bethesda Metro Station.
7 PM

Bicycling (Commute) 6:15 [3] 1.41 mi (4:26 / mi)

From the Bethesda Metro Station to Northfield Rd. There were some headwinds.

Thursday Apr 14, 2016 #

7 AM

Bicycling (Commute) 6:15 [3] 1.41 mi (4:26 / mi)

From Northfield Rd., to the Bethesda Metro Station. I had intended to run but instead, I worked late.

Bicycling (Commute) 6:20 [3] 1.42 mi (4:28 / mi)

From the Bethesda Metro Station to Northfield Rd. I had headwinds an I was carrying a small grocery bag.

Monday Apr 11, 2016 #

slept:5.5 weight:190.5lbs

I was somewhat busy but also tired. Threatening rain in the AM and generally being late kept time from cycling.

Sunday Apr 10, 2016 #

8 AM

Orienteering long (Course Setup) 2:10:00 [2] *** 3.0 km (43:20 / km)
spiked:18/18c slept:5.0 weight:192lbs

Seneca State Park, MD. From Kingfisher Overlook I set out White/Yellow/Orange controls including one water stop. On the way I discovered a big fence creating a barrier on the way to the first Blue and Beige control. I believe it was some kind of sewage work. It was right along a ride that I'd mapped earlier and right where a White course control was. I later warned all of the Blue course runners that I could about it including our meet director.
11 AM

Orienteering (Foot) 57:01 [2] *** 2.5 km (22:48 / km) +70m 20:00 / km

Seneca State Park, MD. From Blue Jay pavilion I went on a course with Samantha. Anna Campbell accompanied us and it was fun talking to her along the way. She was very encouraging to Samantha to keep her going and Samantha was somewhat more responsive with her than she would have been with me alone. Samantha actually did better than previous outings. She sometimes used the map and usually got the direction to go correct after me orienting the map to north. Samantha was running in between controls but did so too fast; she'd tire and have to stop often.
3 PM

Orienteering (Control Pickup) 45:00 [3] *** 4.0 km (11:15 / km)

Seneca State Park, MD. From RiffleforD are I picked up controls to the west, then came back to east of the road to help Ted. Both of us were converging on a water stop.

Orienteering (Control Pickup) 12:00 [2] *** 0.5 mi (23:59 / mi)

Seneca State Park, MD. From Galesville Dr. I picked up 2 controls that got left out due to some miscommunificatiin.

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