Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 31 days ending Oct 31, 2002:

activity

time

miles

Orienteering

14:11:39

33.32

(25:34)

53.62

(15:53)

62 /

87c

71%

Running

11:33:44

92.47

(7:30)

148.82

(4:40)

Bicycling

3:48:44

59.76

(3:50)

96.17

(2:23)

Skating

1:14:00

10.0

(7:24)

16.09

(4:36)

Racketball

55:00

Weights

30:00

Total

32:13:07

195.55

314.7

62 /

87c

71%

4:07

0:00

» now

Tuesday Oct 29, 2002 #

Running (Street & Trail) 47:22 [3] 6.65 mi (7:07 / mi)

From the UMD Track; Adelphi Rd. to Wells Pkwy, across Rte. 1 to the College Park Metro Station, to the 94th Aero Squadron, back to UMD via the Paint Branch Trail. Dark, raining and cold. It was very nice to have Goretex. The trail had water 3" deep in several places. I guess it's good preparation for the US O' Championships this weekend.

Monday Oct 28, 2002 #

Running (Street & Trail) 43:15 [3] 6.4 mi (6:45 / mi)

From the Greenway Shopping Center in Greenbelt, MD: Rte. 193 to Springhill Lake Apts. to Cherry Hill Dr. to Buddy Attic Park, to the town center to ERHS, to the Greenway Shopping Center. Felt pretty good and strong on hills. It must have been the weight savings from my haircut.

Sunday Oct 27, 2002 #

Running (Warm-up) 5:00 [2] 0.55 km (9:05 / km)

Warm-up at Kings Landing for QOC's meet.

Orienteering (Competition) 51:07 [4] 4.22 km (12:07 / km)
spiked:8/13c

QOC at Kings Landing Park, MD. Started badly but after getting used to the 1:5000 scale, I did better. See the Split List for comments. Splits lost.

Orienteering (Control Pickup) 25:00 [2] 1.9 km (13:09 / km)
spiked:4/4c

Control pickup at Kings Landing. Fell crossing a steep reentrant & bruised my right arm.

Green - Splits

Saturday Oct 26, 2002 #

Running (Street & Trail) 36:30 [4] 5.4 mi (6:46 / mi)

From Buddy Attic Park in Greenbelt, MD., the Greenbelt Woods Loop. Ran with Jim from PGRC. Arms tired from weights earlier in the week.

Racketball (Workout) 55:00 [4]

Played with Lawrence Ong at UMD. Got off to a slow start with a 10-2 deficit, then came back to lose 15-9. The second game was much closer, going to game point twice before I won. I was behind in the third when we ran out of time, though Lawrence was getting much slopier with time due to being out-of-shape.

Orienteering (Course Setting) 2:36:25 [1] 4.5 km (34:46 / km)

In Fran Uhler Natural Area, setting courses for the meet December 8. Learning to read the interpretation of the technical areas better.

Thursday Oct 24, 2002 #

Running (Street & Trail) 14:05 [3] 2.1 mi (6:42 / mi)

Random roads around Northridge, Bowie.

Weights (Dumb Bells) 10:00 [3]

Push-ups, sit-ups, upper body dumb bells.

Wednesday Oct 23, 2002 #

Running (Street & Trail) 31:46 [3] 4.55 mi (6:59 / mi)

From Quill Point Dr., Fletchertown Rd. to High Bridge Rd. to the WB&A Trail to Hillmeade Rd. to Prospect Hill Rd. to Quill Point Rd. In the dark after dinner. Opposite direction of Monday's run. 6:47 mile pace on the WB&A.

Tuesday Oct 22, 2002 #

Running (Street & Trail) 1:25:03 [2] 9.8 mi (8:41 / mi)

From UMD Track, the North by Northwest route - NW Trail to the NE Trail to UMD. Temp in the low 50's. I was sore on the glute and back from the weekend so I did this in the dark with Bob Grumbine at his pace. On the trail, half-miles were 4:20 to 4:22. I did almost an identical route 2 weeks back in 69 minutes.

Weights (Calisthenics) 5:00 [3]

Push-ups & Sit-ups.

Monday Oct 21, 2002 #

Running (Street & Trail) 32:32 [3] 4.55 mi (7:09 / mi)
max:126

From Quill Point Dr., Bowie, MD: Prospect Hill Rd. to Hillmeade Rd. to the WB&A Trail to High Bridge Rd. to Fletchertown Rd., to Quetzal Rd. to Quill Point Rd. Started slow and a little tired from yesterday. Just under 7:00 miles on the trail and a faster uphill finish.

Weights (Dumb Bells) 15:00 [3]

Sit-ups, push-ups, and mostly upper body work with dumb bells.

Sunday Oct 20, 2002 #

Running (Warm-up) 5:00 [2] 0.3 mi (16:40 / mi)

At Trout Brook Valley, Easton, CT. Jog to the start from the parking lot and some light sprints.

Orienteering (Competition) 1:27:40 [4] 6.7 km (13:05 / km)

Trout Brook Farm, Easton, CT. Sloppy early and despite efforts not to be, I got distracted by Mark Dominie on a long leg and made a big mistake. Overall it felt better than the day before and my head cold was less a factor. See the Split List.

Red - Splits

Saturday Oct 19, 2002 #

Running (Warm-up) 8:00 [2] 0.5 mi (16:00 / mi)

Warm-up around the parking area for WCOC A-Meet at Session Woods.

Orienteering (Competition) 1:40:47 [4] 6.9 km (14:36 / km)

Session Woods, north of Waterbury, CT. WCOC A-Meet. I made all the usual mistakes and threw in more for good measure. Ted explained it well saying I had an economical run. A head cold kept my head spinning and legs weak. See the Split List. Left ankle was aggrivated afterward.

Red - Splits

Friday Oct 18, 2002 #

Running (Street & Trail) 15:54 [3] 2.4 mi (6:38 / mi)

In Washington, D.C., from 14th & Independence Ave. to the Lincoln Memorial, around the reflecting pool and back via the Washington Monument. Construction detoured me around the WWII memorial site. It was cool but much cooler by the Reflecting Pool. Achy from a head cold but felt much better after the run.

Wednesday Oct 16, 2002 #

Running (Street & Trail) 29:39 [2] 3.5 mi (8:28 / mi)

Roads and Trails around Northridge; Bowie, MD. Running in the dark. The rain had stopped but it was wet everywhere. I used my LED night light in places. The light made a glare right in front of me but was good enough for the trails. I was tired from yesterday and now have a cold.

Tuesday Oct 15, 2002 #

Running (Track) 57:48 [5] 10.3 km (5:37 / km)

At UMD Track. Warm-up 3500M. 10x400M with 90 seconds rest. Miss-timed the first but it was no more than 80. Others: 79, 77, 78, 77, 80, 80, 78, 78, 78. Kicked-off the track since the lights are broken. Warm-down of about 2.8K through the UMD campus in places I had not been before (helpful for Vytenis' O'meet on the UMD campus?).

Monday Oct 14, 2002 #

Bicycling (Mountain Bike) 2:29:10 [3] 34.0 mi (4:23 / mi)

Rode w/Steve Delman and Clint who were riding hybrid bikes. Starting at Shirlington, we went to the C&O Canal, Bethesda, Rock Creek, the waterfront, National Airport and Four Mile Run. We used the following (mostly paved) trails: Four Mile Run Trail, W&OD, Custis Trail, C&O Canal, MacArthur Blvd. Trail, Little Falls Trail, Crescent Trail, Battery Lane Trail, Rock Creek Park Trails, Mt. Vernon Trail. It was windy w/temps in the 50's. The pace seems slow but there were many steep hills throughout most of the course.

Sunday Oct 13, 2002 #

Running (Warm-up) 6:44 [2] 0.7 mi (9:37 / mi)

Warm-up at Pohick Bay Regional Park Group Camping area.

Orienteering (Competition) 1:24:32 [4] 8.7 km (9:43 / km)
spiked:17/19c

QOC Pohick Bay Meet: Blue Course. Ran okay but had bad errors at 1 and 6. Otherwise I felt I did okay. My head wasn't in it early. See Split List.

Blue - Splits

Saturday Oct 12, 2002 #

Running (Trail) 38:17 [3] 5.57 mi (6:52 / mi)

Greenbelt Park Perimeter Trail from the Sweetgum parking lot. Ran with Tim. Hadn't intended to run w/the PGRC but the Kathy's Run race we were to work the finish line/results for was cancelled due to fear about the sniper.

Friday Oct 11, 2002 #

Running (Street & Trail) 58:37 [3] 8.4 mi (6:59 / mi)

From Quill Point Dr., Fletchertown Rd. to Bell Station Rd. to the WB&A Trail, to Rte. 450, turn around and go to Hillmeade Rd. to Fletchertown Rd. to Quill Point Rd. Started slow. I was feeling lazy, perhaps from the rainy weather the last 2 days. It wasn't raining when I ran but was warm and very humid. I picked it up before getting to the trail and got faster all the way back. The last mile was in the 6:30's.

Wednesday Oct 9, 2002 #

Orienteering (Training & Course Setting) 1:15:33 [2] 3.0 km (25:11 / km)

In Fran Uhler, Southern Section, Bowie, MD. Late in the day, I carried my LED headlight and did some night-O as it got dark. It started to rain.

Tuesday Oct 8, 2002 #

Running (Street & Trail) 1:09:12 [3] 9.9 mi (6:59 / mi)

From UMD Track, the North by Northwest route - NW Trail to the NE Trail to UMD. Temp in the upper 50's to low 60's. Lots of people walking about quietly and enjoying it. I was still a bit tired from Sunday so I did this instead. On the trail, half-miles were 3:31 to 3:22. Coming back up the Quad at UMD I slowed a bit.

Monday Oct 7, 2002 #

Bicycling (Commute) 21:08 [3] 6.46 mi (3:16 / mi)

Bowie to New Carrollton. Headwind and tired from yesterday. Nice cool weather.

Bicycling (Commute) 20:47 [3] 6.43 mi (3:14 / mi)

New Carrollton to Bowie. Tired and riding back well after sunset w/a headlamp. Again I had a headwind--twice in one day! What's wrong here? At least the weather was delightful.

Sunday Oct 6, 2002 #

Orienteering (Competition) 2:58:35 [4] 13.7 km (13:02 / km)
spiked:33/51c

QOC: Greenbelt Park. 51 control blue course set by Vytenis that included memory-O and two window sections. See split list. Confidence in my familiarity with the park eroded with some sloppy legs. However, I ran well throughout.

Blue - Splits

Saturday Oct 5, 2002 #

Skating (In-line) 1:14:00 [2] 10.0 mi (7:24 / mi)

One loop around Lake Artemesia, then out the Paint Branch Trail to Cherry Hill Dr., then back to the lake with an out-and-back dog-leg to the Paint Branch Pkwy on the new trail segment, then finish with a loop around the lake. Much faster coming back.

Friday Oct 4, 2002 #

Orienteering (Relocation) 1:32:00 [2] 4.0 km (23:00 / km)

In Great Falls, MD. From Angler's Inn parking to Bear Island, then relocation exercises with Peggy and myself alternating leads, the back to the parking lot.

Thursday Oct 3, 2002 #

Bicycling (Commute) 18:35 [4] 6.45 mi (2:53 / mi)

Bowie to New Carrollton. Cool morning. Winds felt calm but I moved along good. I had a couple traffic light stops. Perhaps it was because I was lighter or there really was a tailwind (from cars at least) helping me set a new PR on this route.

Bicycling (Commute) 19:04 [4] 6.42 mi (2:58 / mi)

New Carrollton to Bowie. Started a little slower due to traffic and I didn't want to push it since I've been doing a lot of that lately. I ended-up pushing toward the end anyway and got a PR in this direction.

Wednesday Oct 2, 2002 #

Running (Street & Trail) 53:13 [4] 7.8 mi (6:49 / mi)

Bowie, MD. From Quill Point Dr. to Fletchertown Rd. to the WB&A Trail to the end at Race Track Rd. and back. I worked late. It was once again a pleasant, cool but humid night. I pushed a little harder on the uphills returning.

Tuesday Oct 1, 2002 #

Running (Track) 55:47 [5] 11.6 km (4:49 / km)

At UMD Track. Warm-up of about 1.9K, 4x1500M with ~600M jog in-between, and a 1.9K warm-down. I ran 5:25, 5:22, 5:29, 5:26. Felt tired starting out and ran by myself. Better than last week but not by much.

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