Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 31 days ending Jan 31, 2005:

	activity	#	time	miles		km		+m
	Orienteering	7	13:07:10	20.9	(37:40)	33.63	(23:24)	885	33 /	116c	28%
	Running	13	6:20:19	44.52		71.65
	Bicycling	4	2:36:22	16.81		27.05
	XC Skiing	1	1:46:45	6.52	(16:22)	10.49	(10:10)
	Other	2	1:43:00	0.12	(14:14:27)	0.19	(8:50:56)
	Calisthenics	11	27:00
	Total	31	26:00:36	88.87		143.02		885	33 /	116c	28%
averages - sleep:6.4 weight:171.5lbs

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Monday Jan 31, 2005 #

Bicycling (Mountain) 1:05:15 [3] 11.38 mi (5:44 / mi)
slept:6.0 weight:173.5lbs

From Rosedale Ave. through NIH to the Bethesda Trolley Trail, down to Rock Creek Park almost to East West Hwy., up to the Georgetown Branch Trail via Grubb Rd. to Kentbury Rd. to Rosedale Ave. I guessed correctly that getting on my mountain bike in 25F air at night on the ice and snow would be more exciting than riding indoors on my road bike. Except for some patches of solidifying melt water, the knobbies did well. I was glad for full suspension on the snowy ice in Rock Creek Park. The same ice and snow made the paved trail feel like rough singletrack and my arms got a workout. Crunching it almost all the way often sounded like glass breaking and it slowed me down. It was easier than running on it.

Sunday Jan 30, 2005 #

Other (Snow Shoveling) 52:00 [3] 0.06 mi (14:22:44 / mi)
slept:8.5 weight:175lbs

Shoveling a wet and icy 1"-2" of new snow off the driveway and walks.

Running (Street & Trail) 42:41 [3] 5.32 mi (8:01 / mi)

From Rosedale Ave. to Maple Ave., through Lynnbrook Park to the Georgetown Branch Trail, to Bethesda Ave. to Glenbrook Rd., through Battery Park, Edgewood and Huntington Terrace to the NIH Trail to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I started with Peggy for a short while then picked-up the pace a bit where I could. Snow and ice on the trails and roads kept the pace down but I was also still feeling my run last Friday's. I suppose it was good that the QOC Little Bennett meet was postponed (the park didn't have a plow and would not open) since my legs were dead.

Saturday Jan 29, 2005 #

Calisthenics (General) 3:00 [3]
slept:8.0 weight:173.5lbs (rest day)

I felt worn out from yesterday's run and with the plan to orienteer 12.3K on Sunday I decided to take it easy. 45 situps and 10 pushups. The pushups still hurt my right shoulder a lot.

Friday Jan 28, 2005 #

Running (Trail) 1:23:16 [3] 10.9 mi (7:38 / mi)
slept:6.0

Crossing the country by jet and looking down below I kept getting the usual urge to run or ride my bike through the valleys and over the mountains. The sun on the snow really makes the landscape pop. I still hope to someday block out enough time to ride across N. America but I should have done it when I was twenty. Jumping off the plane I decided to take advantage of the sunlight and hit the Baltimore Washington International Airport Trail which loops the airport. Starting from the extreme NW end, the trail looked clear enough of the snow to get by. Though I hadn't run far much lately, I remembered incorrectly the route being about 9.55 miles. The loop was actually 10.55 so I feel less bad about my time than when I was running it. Snow and ice actually covered over 50% of the route. It was around 20F by the time I was finished though I felt done before then: Half and miles splits available: 3:43, 3:42, 3:31, 3:37, 7:33, 3:39, 4:00, 4:11, 3:59, 3:36, 3:40, 3:54, 7:55, 4:02, 3:59. Lots of ice explains the slower splits. My time for just the loop would have been 80:14 or about 12 minutes slower than last I remember.

Thursday Jan 27, 2005 #

Running (Warm-up) 10:00 [2] 1.2 km (8:20 / km)
slept:6.0

In Shawnee Mission Park in Kansas. Warm-up from the Walnut Grove parking area for the OK night-O practice. I jogged around with Mike Eglinski then did some strides after he started the course.

Orienteering (Night Training) 50:13 [3] 2.16 km (23:15 / km)
slept:5.75

OK Night-O practice. Mary Jones set a short course for us. Going to #1 down the muddy, rocky and icy trail I managed to kick up a big splotch of mud onto my unprotected map. Luckily it hit a part of the map we weren't using. I cut in to the reentrant a little early then rounded the bottom of the reentrant to go up to the control--I pulled-up just a little short not interpretting the contours quite right. Since the markers were ribbons and not reflective, I didn't see it. I turned around and did this twice before going up enough. The 645m leg, most of it on trails, took me 10 minutes so I knew I wasn't in for a good night. The next leg forced a choice of going straight over the top of a 7 contour hill or going around either end. I'd forgotten the contours were only 10ft. and was surprised to be at the top so fast going straight. I'd kept a good line and dropped into the correct reentrant but wasn't sure. I expected the hill to steepen but with only 10ft. contours, it didn't go as planned. Seeing nothing, I hit a trail 7 contours down. I tried to verify my location by following the trail to the right (west) and reading the trail bends. Assured, I climbed again but didn't see it. Up and back again, I checked the trail bend to the left (east) and again verified the reentrant. Up and back again and one more time, I gave-up and proceeded to #3. I figured I didn't see #2 because of the ribbon not being reflective and there being many vine-like branches and saplings. Going to #3, I didn't figure distance well but understood where I was on the trail mostly. I managed to pass the control but come back to the earth bank. I went too far north going to #4 by using the trail and the field. I attribute this to reading at night on the run and should have kept straight until hitting the road. I used the road in the end. I didn't go to #5 since I'd already been out too long with others waiting. I didn't stay in contact with the map very well and felt perplexed much of the time out there. I felt better after hearing no one else found #2 and Dick Neuberger and Mike didn't find #3. All in all it was a nice evening and I got in some nice running in the woods.

Wednesday Jan 26, 2005 #

Calisthenics (General) 5:00 [3]
slept:6.0

Dinner meetings for work and the need for a light day led me to just doing this in my hotel room in Overland Park, KS. 45 situips, 10 pushups and 20 leg lifts. My shoulder hurt less than it had but still less hurt is progress.

Tuesday Jan 25, 2005 #

Running (Street & Trail) 25:43 [3] 3.65 mi (7:03 / mi)
slept:5.5

In Overland Park, KS. From Metcalf Rd. to the Indian Creek Trail via Baxter Rd. and 103rd St. to the park at Nall Rd. and back. I felt better than yesterday and though more downhill going out around level 3, I was about a minute faster coming back up (level 4).

Monday Jan 24, 2005 #

Running (Street & Trail) 57:41 [3] 7.7 mi (7:29 / mi)
slept:5.0 weight:173lbs

After flying most of the day to get to Kansas City, I ran around Shawnee Mission Park. Starting from the marina, I did the loop below the dam, climbed back up and on the road to the tower, followed the road around until a path on the right took me into the neighborhood, went to Renner Blvd., ran the length of the park to the far entrance, then ran to the marina. I had to look at the full moon to confirm I was on the same planet since it was 56F out. It was much better than the 20F w/blowing snow that I left. I was tired in the quads from skiing though.

Sunday Jan 23, 2005 #

XC Skiing (Trail) 1:46:45 [3] 6.52 mi (16:22 / mi)
slept:8.25

Starting from the DC/MD Border off Beach Dr. in Rock Creek Park, I did a 2.6 mile loop through the woods and then went up the Rock Creek Trail in Maryland to the Georgetown Branch Trail, to Kentbury Rd., then through Lynbrook Park to Rosedale Ave. The snow was nice but I was slow--especially uphill and going into the wind. It was best in the woods. My arms were really out of shape but my shoulder didn't hurt--yeah! Weight 172.

Saturday Jan 22, 2005 #

Other (Snow Shoveling) 51:00 [3] 0.06 mi (14:06:09 / mi)
slept:8.5 weight:171lbs

Shoveling 4-6 powdery inches off the driveway, the path, and the sidewalks. It plowed easy.

Running (Street & Trail) 27:14 [3] 3.17 mi (8:35 / mi)

Rosedale Ave. to Tilsbury St. to Sleaford Rd. to the Georgetown Branch Trail to Connecticutt Ave. to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. It was 21F out and the snow was pretty slippery. Not much was plowed. Running along Jones Bridge Rd. was toughest since the plows pushed the snow onto the sidewalk. Running on the sidewalk was like molassis but I jumped out into the street when cars weren't coming.

Friday Jan 21, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:173.5lbs

45 situps.

Thursday Jan 20, 2005 #

Bicycling (Resistance Trainer) 30:00 [3]
slept:7.0 weight:172lbs

With the day off for the Inauguration (offices in DC are closed) I should have and wanted to run outside. Errands kept me busy until 8pm and time for dinner. I got on my bike again and continued to re-read the beginning of the Silmarillion. Weight 172--cookies are winning again.

Wednesday Jan 19, 2005 #

Bicycling (Resistance Trainer) 30:00 [3]
slept:6.0 weight:173.5lbs

Icy and cold out so I got my road bike out and re-read the beginning of the Silmarillion. I had to fix my bicycle since the rear brake cable had somehow rusted inside. I surmise that the hand held reading and riding was good practice.

C • Testing 2

Tuesday Jan 18, 2005 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:174lbs

45 pushups. Weight 174--a somewhat surprising spike after only a week. I guess I really need to weigh myself more often or eat more cookies but it's hard on travel... Actually, I think this is just water weight from swelling legs that actually got used last weekend.

Monday Jan 17, 2005 #

Running (Warm-up) 8:00 [3] 0.5 mi (16:00 / mi)

Warm-up for the VOC/US Team Fund Raiser Sprint at Oak Mountain State Park, AL. It was cold and I wanted to be ready for the Sprint so I jogged to the start area and did some repeat 50m sprints while waiting my turn.

Orienteering (Competition) 22:21 [4] 2.9 km (7:42 / km) +130m 6:18 / km
spiked:7/13c slept:7.5

VOC/US Team Fund Raiser Sprint. I got off to a decent start but fell apart. After making a slight error at #7 and being a little luck on #8, I broke my concentration with the map in exchange for focusing on running--a bad thing. Getting flustered, I also found the light purple course on the map hard to read. The lines were too thin as well as light. In the technical area (#10-#13) I continually had to try to relocate my position on the map on the last loop. See the Split List.

Sprint - Splits

Sunday Jan 16, 2005 #

Running (Warm-up) 7:14 [2] 1.0 km (7:14 / km)
slept:7.0

In Oak Mountain State Park, AL. Warm-up for the VOC/US Team Fund Raiser. I finished right at the start as they were calling-up my name to be on the line.

Orienteering (Competition) 1:13:04 [4] 7.69 km (9:30 / km) +380m 7:37 / km
spiked:13/16c

VOC/US Team Fund Raiser on the Double Oak Lake map in Oak Mountain State Park in Alabama. It wasn't as good a day as yesterday. I was slow in the earlier, flatter contours. After Mathias caught me at the spectator control, we had a good race on the second loop. I made several less than optimal route choices nearing the end. See the Split List.

Red - Splits

Saturday Jan 15, 2005 #

Running (Warm-up) 7:46 [2] 1.0 km (7:46 / km)

In Oak Mountain State Park near Birmingham, AL. Warm-up around the parking lot with Dave Onkst.

Orienteering (Competition) 54:23 [4] 5.53 km (9:50 / km) +375m 7:21 / km
spiked:13/15c slept:7.0

VOC/US Team Fund Raiser on the Tranquility Lake map near Pelham, AL. I made few mistakes-mostly route choices. I was tired from the lack of training. The woods were nice and open but the 375m climb was a bit much. I'm fairly pleased with the result considering.

Red M - Splits

Friday Jan 14, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0

After flying to DC going home for half an hour and getting back BWI to catch a plane to Birmingham w/Peggy our plane was delayed. I did 45 situps on the floor while waiting at the plane gate just before 11pm ET.

Thursday Jan 13, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.5

Yet another long day of meetings in Kansas City left me the same choice of being hungry and going out into the unfamiliar icy streets or eating. I ended up eating and coming back to do 45 situps.

Wednesday Jan 12, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0

Another long day of meetings in Kansas City left me a choice of being hungry and going out into the unfamiliar icy streets or eating. I ended up eating and coming back to do 45 situps.

Tuesday Jan 11, 2005 #

Calisthenics (General) 3:00 [3]
slept:6.0

In my Overland Park, KS hotel after another long day of meetings I did 45 situps and 5 pushups. My right shoulder still hurts a lot when I do pushups or pull hard so I stopped.

Running (Treadmill) 30:00 [3]

My hotel had a small workout room. Since it was late and rainy/icy, I ran on a treadmill. I've never found these very fun but I started slow and got the coordination of pacing smoothed-out. I found it like to be riding rollers.

Monday Jan 10, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:170lbs

In Overland Park, KS after flying in from Maryland and a long day of work I did 45 situps. Unfortunately I missed the Night-O because of the long meetings.

Sunday Jan 9, 2005 #

Orienteering (Course Setting) 1:02:30 [2] 2.3 km (27:10 / km)
9c slept:4.0

In Greenbelt Park, MD. I put out the last of the e-punch controls while Peggy put out the White and Yellow course controls.

Orienteering (Control Pick-up) 56:39 [1] 2.3 km (24:38 / km)

I picked-up controls for the QOC Greenbelt Motala. It was nice to see so many people from QOC, SVO, DVOA and even HVO at the meet. There were some fun matchups and plenty of new comers. The weather turned much colder than planned but it stayed dry. Trying to pre-register people for exact start times didn't quite work as intended since some didn't get their start time and others weren't able to race at the designated time. For some of the pairs that I was able to matchup in a dual race, there were some close finishes. I enjoyed setting the courses though this format would have been nicer in a better park. Thanks everyone who came to run or help.

Saturday Jan 8, 2005 #

Orienteering (Course Setting) 3:30:00 [1] 4.25 km (49:25 / km)
23c slept:6.0

In Greenbelt Park, MD. I checked control locations and set out bags with e-punches for the Motala tomorrow .

Friday Jan 7, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.0

45 situps.

Thursday Jan 6, 2005 #

Bicycling (Mountain Bike) 31:07 [2] 5.43 mi (5:44 / mi)
slept:5.0 weight:169.5lbs

From near Marinelli Rd. and Rockville Pike to Rosedale Ave. via the Trolley Trail and NIH. I did this late at night after dropping off my car for new tires and other work. I stopped and started a lot taking time to record trail and road measurements much as I did throughout 1999 when putting together my web site. This is how I know with high accuracy the distances I run.

Wednesday Jan 5, 2005 #

Running (Street & Trail) 13:52 [3] 1.95 mi (7:07 / mi)
slept:5.5 weight:169lbs

From Rosedale Ave., Tilsbury Rd. to Sleaford Rd. to Kentbury Rd. to Windsor La. to Maryland Ave. to Rosedale Ave.

Tuesday Jan 4, 2005 #

Running (Street & Trail) 47:15 [3] 6.53 mi (7:14 / mi)
slept:5.5 weight:170lbs

From Rosedale Ave., Maryland Ave to Jones Bridge Rd. to Wisconsin Ave. to Cedar Rd. to Elmhirst Rd. to the Rock Creek Trail to Grosvenor Rd. to the Bethesda Trolley Trail to Georgetown Pike to the NIH Trail to Rosedale Ave via Maryland Ave. I felt a little tired and sore starting out and it got worse. I guess I was feeling the cummulative effects as my legs were dead.

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