Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 31 days ending May 31, 2007:

activity

time

miles

Orienteering

11:34:33

30.48

(22:47)

49.05

(14:10)

1546

89 /

113c

78%

Running

7:27:57

57.2

(7:50)

92.05

(4:52)

Calisthenics

27:30

Total

19:30:00

87.67

141.1

1601

89 /

113c

78%

averages - sleep:6.3 weight:174.4lbs

5:10

0:00

» now

Thursday May 31, 2007 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:175.5lbs

Lazy and not getting enough sleep. 45 situps.

Wednesday May 30, 2007 #

Calisthenics (General) 2:00 [3]
slept:4.5 weight:176lbs

Spending time drafting made me neglect working out. 45 situps and 20 pushups.

Tuesday May 29, 2007 #

Calisthenics (General) 2:30 [3]
slept:5.25 weight:175lbs (rest day)

I did 45 situps and 20 pushups.

Monday May 28, 2007 #

Orienteering (Course Setting) 1:15:05 [2] *** 4.25 km (17:40 / km) +260m 13:32 / km
spiked:7/10c slept:5.0 weight:173lbs

Blockhouse Conservation Park, MD. I setup a training course for Valerie Meyer, Lisa Carr, Mary Jones, Heidi Onkst and Peggy. It was helpful for me to discover some needed map corrections and it got me out in the woods too. I rushed the control placement a bit, getting controls 4, 5, and 9 on nearby but incorrect features! Part of the problem was that the circles obscured some things. I took my time running with the control bag but got fairly sweaty. I found a big turtle walking on top of a big hill in a place you'd be more apt to see a box turtle; it was about one foot in diameter, black and looked similar to a mud turtle. The nearest water would have been over 100 feet below.

Orienteering (Control Pickup) 1:22:34 [2] *** 4.25 km (19:26 / km) +260m 14:53 / km
spiked:10/10c

Blockhouse Conservation Park, MD. While everyone ran, Max and I hung out near the parking lot. He got a little bored. I picked up controls after everyone came back and made map correction notes. It had gotten hotter. I kept dripping on the map so the pencil wouldn't write.

Orienteering (Field Checking) 2:33:10 [1] 2.8 mi (54:42 / mi)

Blockhouse Conservation Park, MD. I tried to finish mapping the parts north of River Rd. and east of Muddy Branch. I almost succeded but lost some time making some corrections to the dot knolls that I had discovered last March. A couple of more hours ought to do it for the park (except for corrections). I felt fortunate to find lots of nice woods where I was expecting a bunch of green. There were fewer features however in small places there were almost too many. It was hot and I got rather thirsty/hungry.

Sunday May 27, 2007 #

Event: QOC Mont Alto

Running (Trail) 1:00:34 [3] 7.2 mi (8:25 / mi)
slept:7.0

Cabin John Regional Park, MD. After the flight back home, I was motivated for a run. It was kind of hot--about 90F when starting. I ran from the Locust Nature Center off Democracy Rd. to the second crossing of Seven Locks Rd. and back. I kept a steady pace but felt slow climbing the steep parts. The dirt trail used by mountain cyclists had mostly relocated up and away from the stream. I kept feeling tired on hills and feeling like the downhill portions were keeping me going (I ran out to the turnaround going downstream and mostly climbed coming back). It surprised me a lot to return with a negative split by 8 seconds.

Saturday May 26, 2007 #

Running (Trail) 21:48 [2] 2.5 mi (8:43 / mi)
slept:7.0

Saint Paul, MN. From Crosby Farm Rd. I ran with Paul Dickison clockwise around Upper Lake, and on the wetland trail most of the way to the end of Crosby Lake before turning around and taking the shorter way back. It was a humid but cool morning. Peggy watched Max.

Running 28:26 [2] 3.0 mi (9:29 / mi)

Saint Paul, MN. From Crosby Farm Rd. I ran the Wetland Trail with Peggy while her brother Paul watched Max. As we were leaving, Max had some anxiety and started chasing after us--he's learning to fear a bit more than he used to. After talking to Max about 100m out, his fear was assuaged. Peggy ran a bit faster than Paul but not much. We took the short way to past where Paul and I turned around, then cut right to explore the dirt trails. The area would have been tricky for orienteering but unpleasant in the summer. I brushed against just a small bit of a nettle leaf and it kept irritating me for a long time--there were plenty of nettles around. Upon returning, Max wasn't that interested in seeing either Peggy or me. He marched away to a pavillion with Paul and I had to carry him back.

C • faster? 4

Friday May 25, 2007 #

Running (Street & Trail) 1:00:32 [3] 7.95 mi (7:37 / mi)
slept:8.0

Saint Paul, MN. From Montrose Ave. to Hartford Ave. to the trail on Mississippi River Blvd. to the Ford Bridge, to the trail along Godfrey Rd. and Minnehaha Ave. to Fort Snelling to the Mendotta Bridge, to the Trail along Mississippi River Blvd. to Hartford Ave. to Montrose Ave. Finally with some time to run, I went back to trying to figure out how to make a run across the Ford and Mendotta Bridges. I had a little nap and then a snack of fruit before going. It was in the mid 70's F. I was fortunate to have tried the run going counterclockwise because I'd never have figured out how to connect the trails at Fort Snelling. Going as I had, the trail was near river level at the bridge and the sidewalk across was at the level of to top of the Fort Snelling ramparts. I had expected this run to be longer but it's wasn't.

Thursday May 24, 2007 #

Calisthenics (General) 2:30 [3]
weight:175.5lbs

After getting to St. Paul, MN and after a very nice memorial service for Peggy's parents, I almost forgot to do something for a workout. I did 45 situps and 20 pushups before going to sleep.

Wednesday May 23, 2007 #

Calisthenics (General) 2:00 [3]
weight:175.5lbs

Packing-up for the trip left little time. 45 situps.

Tuesday May 22, 2007 #

Running (Babyjogger) 16:07 [3] 2.02 mi (7:59 / mi)
slept:6.0 weight:173.5lbs

From Rosedale Ave., to S. Chelsea La. to N. Chelsea La. to Lynbrook Dr. to Chestnut St. Kentbury Rd. to Sleaford Rd. to Pearl St./Maryland Ave. to Rosedale Ave. I had just a little bit of time after work and before going to the QOC Board Meeting to run. Max was eagar to go though he bawled coming back inside. It was hard to go a short route trying to avoid hills (failed), traffic (mostly achieved), and the playground (achieved).

Monday May 21, 2007 #

Calisthenics (General) 2:30 [3]
slept:5.5 weight:174lbs (rest day)

Bethesda, MD. After work and getting Max to bed, I spent most of the time trying to fix Peggy's crashed PC. 45 situps and 15 pushups. Had I gotten home earlier, I would have run.

Sunday May 20, 2007 #

Orienteering (Foot) 1:55:02 [4] **** 12.5 km (9:12 / km) +460m 7:46 / km
spiked:21/24c slept:8.5

The Billygoat at Thatcher State Park, NY. With flaky driving directions from the thruway, our drive in the morning didn't go so well. We got to the park with 20 minutes to pickup our registration, put Max in daycare and get ready before the walk to the start. I enjoyed this race but felt drained through most of it. I was unable to respond well though I probably ran a better physical race than any this year. I constantly felt like I needed to conserve energy and struggled to keep up. The early climbs to the top of the course took it out of me. To make matters worse, I had a slight bobble to #2 and an inefficient route to #3. I bobbled #6, and #10 then took inefficient routes to #7 (the right fork I took was the worse of the two), and #23. The best thing was getting a tip from Kristin Hall and Dave Onkst to skip #12. We had run together a little bit earlier in the course but I had to catch-up to them going to #13. From there we stayed together right up until the end. Kristin navigated most often but Dave, Jeff Saeger and I had our contributions whenever she paused. It felt like I could never break away from anyone, nor was I alone much at all. In micro route choices, I often had the right direction but chickened out too soon to stay with the pack; this made me run extra distance. I finished the race without cramping which means that I either did it just right or didn't push enough. I was conserving energy from #7 to the end and as a result, I didn't have much desire to push hard at the very end. Marty Hawkes Teeter, who I'd just passed at the Go control, caught me running in. See the Split List.

C • directions 7

Billygoat XXIX - Splits

Saturday May 19, 2007 #

Event: Billygoat

Calisthenics (General) 2:00 [3]
slept:6.0 weight:175.5lbs

Kingston, NY. Peggy, Max, Dave Onkst and I drove up to NY headed for the Billygoat and intending to stop off at Harriman State Park for a short run. It was raining and I (or sweet Max) might have melted. We decided to just get to our hotel. I almost forgot to do anything after dinner and putting Max to sleep. I did 20 pushups and 30 situps.

C • sweet Max 1

Friday May 18, 2007 #

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

I was planning to run after flying back home and eating dinner. I waited to digest a bit and was too tired after that. After 45 situps I ate cookies.

Thursday May 17, 2007 #

Running (Street & Trail) 22:01 [4] * 3.19 mi (6:54 / mi)
slept:5.0

San Antonio, TX. Starting from E. Commerce St. (Marriott Hotel), to Alamo St., to E Guenther St. to the trail along the San Antonio River, to E. Nueva St. to S. Saint Marys St. to Crockett St., past The Alamo, to Bowie St. to E. Commerce St. I ran in-between meetings when people were eating dinner. It was cooler out and there was a nice breeze. The route started like yesterday but instead of coming back on the River Walk, I stayed in the downtown streets. I followed along on my map again.

Wednesday May 16, 2007 #

Running 31:35 [3] * 4.4 mi (7:11 / mi)
slept:6.0

San Antonio, TX. A friend here for the meetings had gotten a tip from the concierge on where to run. He liked the run he went on so I got the map and checked it out. It turned out to mostly be what I had discovered on my own before. There was some leg dexterity involved in running the Riverwalk portion back near the hotel. Starting from E. Commerce St. (Marriott Hotel), to Alamo St., to E Guenther St. to the trail along the San Antonio River, to the River Walk, to Commerce St. then a loop through Hemisfair Park (former World's Fair site). I pushed it in the last mile getting back to the hotel, then took it a little easier in Hemisfair Park.

Tuesday May 15, 2007 #

Calisthenics (General) 2:00 [3]
slept:7.0 (rest day)

San Antonio, TX. After meetings and a retirement dinner, there wasn't much time for a run. I just did 45 situps.

Monday May 14, 2007 #

Running (Street & Trail) 54:32 [3] 7.08 mi (7:42 / mi)
slept:7.0

San Antonio, TX. After my flight in, I wanted to get a decent run in. The opportunities are likely to be less available as the week goes on. The meeting schedule goes into the evening the next 3 days. I ran from my hotel on the Riverwalk, east up Montana St. to Rio Grande St. to Houston St. to AT&T Pkwy (the AT&T Center where the spurs play or played? 26:58) and back. It was gently uphill the first 11 minutes, then rolling. The residential neighborhoods I passed showed signs of poverty but were not as bad as on my last trip here, when I ran west. The sun was strong and there was little shade (87F, 42% humidity); good training for the summer. I was tired coming back, and someone walking the other way thought she needed to say "Jesus loves you."

C • Ohhh 3

Sunday May 13, 2007 #

Event: QOC Annapolis

Orienteering (Course Setting) 1:18:29 [2] *** 2.87 km (27:21 / km)
spiked:9/10c slept:7.0 weight:175lbs

Annapolis Broad Creek, MD. Dave Onkst and I split duties putting out controls for the QOC courses which Ted Good setup. I got rid of two water controls early by dragging 4 gallons around. I crossed the marsh and stayed dry getting to the west side of the map. The steep hills and thickness kept things slow. When I managed to run, I was a bit tired from the running earlier in the week.

Running warm up/down (Street & Trail) 7:00 [2] 0.7 mi (10:00 / mi)

Warm-up for the QOC Urban Sprint at Annapolis, MD. Waiting for Peggy to finish, Max and I did a streamer course. It took him 16 minutes which was much faster than earlier streamer courses (flatter too). He still got tired and said in no uncertain terms "No streamers!" after 4 of 5 controls. He finished.

I was feeling a little sore from earlier in the week. Contributing were the steep hills from control setting earlier in the day, and standing around watching Max while Peggy ran. The warm-up jog back and forth in the grass helped.

Orienteering race (Foot) 17:06 [4] 3.3 km (5:11 / km) +5m 5:09 / km
spiked:11/12c

QOC Urban Sprint at Annapolis, MD. Since I'd set controls from the woods course, I had seen the map for the sprint controls; only I hadn't gone to these before. Even seeing the courses, I don't think it would have made any difference. I had set courses here before and it seemed that Ted Good had chosen many of the same locations; the navigation was not hard. Alex Merka helped me start by holding my hand when putting my e-punch in the box. I ran smoothly though didn't feel very strong or fast. Flawless up to #6, I spiked the control but stood there searching for the box--it was on the ground amidst the water and cups. I probably lost 15 seconds and a finish place. I had one other bobble going for #10. I pulled-up short looking for the control one water mash early. At #11, I ran right to the feature but had to run around the hedge to reach the control. If I'd come left around the building, it might have been slightly faster. J. Torrance did the course in 14:51. After getting home, I learned that I lost second place to Dan Quinn who'd run one second faster. To Dan's credit, he had raced the woods orienteering earlier wheras I'd only jogged through a similar distance setting up most of the controls.

Saturday May 12, 2007 #

Running (Babyjogger) 47:38 [3] 6.0 mi (7:56 / mi)
slept:5.5 weight:173.5lbs

From Ken Gar Palisades Park, Mile Mark 7 to Mile Mark 4 and back with Max in the Babbyjogger (we were about 15 minutes late for the MCRRC runners but there weren't many there anyway). The first and last two miles had more shade and felt cool despite the warmth and humdity. I paced myself but did focus a bit more going back. I wanted to get in at least one longer run before the Billygoat than what I've been doing. Splits: 8:07, 7:54, 8:01, 7:53, 8:00, 7:40. Max and I kept each other distracted. He's starting to remember parts of the trail and several times thought we were back before we'd even turned around. We kept each other distracted. Lately I'd been attempting a preemptive action by asking Max "Why?" when he said some of the usual off-the-wall things that he says. He was ahead of me today--he's somehow learned and for the first time answered back to me with the versatile "Because." answer.

Friday May 11, 2007 #

Running (Street & Trail) 14:58 [4] 2.16 mi (6:56 / mi)
slept:7.0

From Rosedale Ave., Battery La. to Glenbrook Dr. to Old Georgetown Rd., to Maple Ridge Rd. to the NIH Trail, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I started at about 10:45pm and had drank a glass of water before going to wash down the pizza dinner from a few hours earlier. I had been working on my computer along with Peggy on hers. The room was hot so once outside (66F), I felt nice. Though not very fast, I felt some speed returning to me.

Thursday May 10, 2007 #

Running (Street & Trail Commute) 27:57 [3] 3.75 mi (7:27 / mi)
slept:5.5 weight:173.5lbs

From the Friendship Heights Metro Station (Wisconsin Ave. and Western Ave.) to Dorset Ave. to Kennedy Dr. to Bradley Blvd. to Glenbrook Rd. to Edgemoore La. to Woodmont Ave. to Old Georgetown Rd. I stopped there to pickup some Chipotle burritos for dinner, then jogged the rest of the way home along Wisconsin Ave. and Maple Ave. to Rosedale Ave. It was pretty warm out and I ran with a backpack full of clothes.

Wednesday May 9, 2007 #

Running (Street & Trail) 15:55 [4] 2.24 mi (7:06 / mi) +35m 6:47 / mi
slept:6.5 weight:172.5lbs

From Rosedale Ave., Kentbury Dr. to the Georgetown Branch Trail to Connecticutt Ave. and back. I ran at about 10:30pm. The extra sleep allowed me not to feel too tired to get out however as I started, I had that feeling of not being sure how I'd get myself back up the hill. It was mostly downhill going out. I was 7:56 at the turn around and 7:58 on the return. The trail was very dark; cloudy night, no moon and a lot of new leaf growth on the trees.

Tuesday May 8, 2007 #

Running (Street & Trail Commute) 26:54 [3] 3.64 mi (7:23 / mi)
slept:6.4

From the Friendship Heights Metro Station (Wisconsin Ave. and Western Ave.) to Dorset Ave. to Kennedy Dr. to Bradley Blvd. to Glenbrook Rd. to Battery Rd. to Rosedale Ave. I left work a bit late and ran with a backpack. I felt a bit tired but ran just above a comfortable level.

Monday May 7, 2007 #

Calisthenics (General) 2:00 [3]
slept:6.25 weight:172.5lbs (rest day)

Bethesda, MD. 45 situps. I had planned to run a little after work but Peggy was sick and I needed to pickup Max. It's probably just as well since I felt a bit tired throughout the day.

Sunday May 6, 2007 #

Running warm up/down (Trail) 8:00 [2] 1.8 km (4:27 / km)
slept:7.0

Warm-up at Pontiac Lake Recreation Area, MI (near Detroit) I was fortunate for Gayle Ryan to have run early and watch Max for me while Peggy finished her run. I jogged from the finish area to the rental van which Max liked, then to the start. I was fortunate a second time in being able to move-up my start time.

Orienteering (Foot) 1:42:42 [4] ***** 9.5 km (10:49 / km) +306m 9:19 / km
spiked:12/19c

US Team Trials at Pontiac Lake Recreation Area, near Detroit, MI. I ran Red and was glad to have felt better than the previous days. I guess I'm over from being sick for now. I paced myself and slowed where necessary to read the map. Overall, I navigated well but made a mistake early by running to #12 instead of #2. This lost me +4 minutes and was the worst of the total of 11 minutes of error. I don't know if my routes were efficient or not but I didn't waste a lot of time choosing them. Peggy, Max and I left as soon as I was done and we were just able to catch our 3:23pm flight home.

Day 3: Red - Splits

Saturday May 5, 2007 #

Running warm up/down (Trail) 4:00 [2] 0.4 km (10:00 / km) +20m 8:00 / km
slept:8.0 (sick)

US Team Trials at Stinchfield Woods, north of Ann Arbor, MI. From the Finish area to the Start.

Orienteering race (Foot) 51:49 [4] **** 4.89 km (10:36 / km) +190m 8:52 / km
spiked:8/15c (sick)

US Team Trials at Stinchfield Woods, north of Ann Arbor, MI. I ran the Red course which was Middle Distance. Though feeling less drained from being sick than the previous day, I still wasn't running very fast. I had one bad error on #4 which cost me about 4-5 minutes. I had a few other smaller problems zeroing-in on the control. The area was detailed ridge and valley terrain but with lots of detail and often light green woods mapped as white.

Day 2: Red/Brown - Splits

Friday May 4, 2007 #

Event: US Team Trials

Orienteering (Foot) 18:36 [4] *** 2.98 km (6:14 / km) +65m 5:38 / km
spiked:11/13c slept:5.5 weight:174.5lbs (sick)

US Team Trials at Highland State Recreation Area (near Detroit, MI) on the Haven Hill Map. I ran the Red/Blue Sprint and was fairly accurate. I just felt too weak from being sick to run faster. I bobble #5 by passing it just a bit--I expected it on the other side of the clearing rather than the edge of the forest that I'd crossed. I caught another guy for the last several controls but just couldn't go fast enough to pass him. On the run-in I passed Evelyn Brautigam (around 10-11 years old) who was walking at the time. Lucky for me, she had a cramp. I wondered if I'd have to sprint to beat her in and whether I could or not. It was a nice 65 F day and very breezy at times.

Sprint TT (Red/Blue) - Splits

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