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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jul 3, 2005:

activity # timemileskm+m
  Orienteering4 4:56:08 15.68(18:53) 25.23(11:44) 36030 /80c37%
  Running3 1:43:24 13.75(7:31) 22.13(4:40)
  Bicycling1 1:21:47 23.06(3:33) 37.11(2:12)
  Total7 8:01:19 52.49(9:10) 84.47(5:42) 36030 /80c37%
averages - sleep:6.2 weight:172lbs

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Sunday Jul 3, 2005 #

Running warm up/down (Warm-up) 11:21 [2] 1.1 mi (10:19 / mi)

Ridley Creek State Park, PA. Warm-up for the DVOA Sprints with Dave Onkst and Ted Good. We figured staying in the parking lots to warm-up would be safe but as we jogged, we could see at least 4 controls. My quads felt sore. I think it might be due to not taking vitamins which I mistakenly left in Kansas City. I had taken them the week before and was ran well twice.

Orienteering race (Sprint) 24:01 [4] *** 2.57 km (9:21 / km) +95m 7:53 / km

Ridley Creek State Park, PA. DVOA Sprint Stage 1. Throughout the run I kept having trouble keeping in contact with the map and especially reading in the circle. I never felt strong and my legs were sore going up hills. It was difficult for me to distinguish contours from the course on the map. The numbering showing both the control and code added to my confusion. The course had sharp changes in direction which often breaks my rythym. Green areas like this course are often hard for me too since the dodging keeps me from reading along the way. My biggest errors were at #4 and #9. See the Split List.

Orienteering race (Sprint) 23:22 [4] *** 2.79 km (8:23 / km) +75m 7:23 / km

Ridley Creek State Park, PA. DVOA Sprints Stage 2. I felt like I was doing better on this sprint but a poor choice on the way to #4 using the field led to a big error. I got to #5 before going to #4. I had other bobbles after that--dissapointing. See the Split List.

Orienteering race (Sprint) 31:25 [4] *** 3.2 km (9:49 / km) +95m 8:33 / km

DVOA Sprint Stage 3 NW of Philadelphia, PA on 'The Willows and Skunk Hollow' map. Getting to the start I was a bit late and had to rush getting ready. We had to hunt for Peggy's purse after lunch--left at a restaurant the night before--found it! Peggy started about a minute or two ahead. I ran better than earlier in the day until after leaving #9, I decided to go across the white woods to #10. I somehow turned 180 degrees and found myself at the bridge over the stream. Incredulous that I could be at that point on the map, I wondered if there were more than one bridge and that this was just one more problem with the map--it wasn't. I lost +7 minutes. The rest was okay but again another dissapointment. See the Split List.

Orienteering race (Sprint) 21:20 [4] *** 3.2 km (6:40 / km) +95m 5:48 / km

DVOA Sprint Stage 4 NW of Philadelphia, PA on 'The Willows and Skunk Hollow' map. The sprint was the revers of Stage #3. It was a last chance for some redemption. Because it was a chase start and because I'd done poorly earlier, I started about 15-20 minutes after finishing Stage #3, 4 seconds behind Karl Alswede and 15 seconds ahead of Peggy. I was much cleaner but still had a few bobbles. See the Split List.

Saturday Jul 2, 2005 #

Running (Street & Trail) 45:47 [3] 5.9 mi (7:46 / mi)
slept:7.0 weight:172.5lbs

From Ken-Gar I did the Tuckerman loop backwards up through Garrett Park, up Rockville Pike to Edson Rd., then behind Georgetown Prep on the Trolley Trail, left at Tuckermann Rd. to the Rock Creek Trail and to Ken-Gar Park. It was humid but cooler. I ran the hilly route alone and felt tired.

Friday Jul 1, 2005 #

Bicycling (Commute) 39:00 [4] 11.63 mi (3:21 / mi)
slept:6.25 weight:172.5lbs

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. It was hazy humid with temperatures in the upper 70's F and humidity 71%. I rode with my laptop which slowed me a bit but oddly, I think this is the fastest that I've ridden in all year. I got some help for 1.5 miles with a draft off a much older man doing over 20mph on the flats after Fletcher's Boathouse. I returned the favor.

Bicycling (Commute) 42:47 [4] 11.43 mi (3:45 / mi)

From C St. SW, Washington D.C. to Rosedale Ave., Bethesda, MD. The winds must have shifted. Where there was a headwind in the morning, there was a headwind going home (until I got past the water treatment facility bridge). It felt very humid and I felt tired from the morning too.

Thursday Jun 30, 2005 #

Orienteering (Course Setting) 2:27:44 [2] * 6.9 km (21:25 / km)

In Annapolis, MD at Annapolis Park/Broad Creek. After my flight back, I took the afternoon off. I first headed to check out the western park of the park. The map didn't show features on the low lands like ditches or patches of thick green. Some of this was runnable and looked like it could be interesting. Across the uncrossable creek on a log, I found the terrain thick and steep like much of the the other wooded portions of the park--however this area was just innapropriate for a sprint. I next went looking at the streamers I hung earlier to make sure approaches to controls would not be bad on the first course I set. In the midst of this I visited the open high school grounds looking for other interesting sprint course setting possibilities. Much of the map is in need of correction. Building shapes were not always accurate and formline features were not shown. The heat and humidity (80%) here contrasted negatively with the sunny and hotter but drier weather in Kansas City.

Wednesday Jun 29, 2005 #

Orienteering (Course Setting) 14:32 [2] 1.5 mi (9:41 / mi)
15c slept:5.5

In Lenexa, KS at Sar Ko Par Trails Park. Checking streamers that I hung on Monday and putting out some new ones for sprint training.

Orienteering 6:00 [3] 0.75 mi (8:00 / mi)

In Lenexa, KS at Sar Ko Par Trails Park. Picking-up streamers after the sprint training. I had intended to run the sprint on memory but needed to stay to watch M. Shipman's bike and to time people. It was just as well since it was a bit hot and I ran hard the previous day. Watching and hearing about the different sprint route choices people took was fun. There were no major mistakes that I heard of but micro route choice differences seemed to add-up. Sar Ko Par Trail Park is only a quarter mile by less than 800 meters but has the right density of open terrain, uncrossable boundaries, contour change and point features to keep one thinking on the run.

Afterward with Mary J., Mike E., Gene W. and Fritz M. was just as fun. I ate My one dinner of a sandwich and a salad, while Mike and Mary conveyed last minute plans for Mongolia. Fritz and Gene impressed upon me their own personal fatherly experiences giving me a good real sense of expecations. Adoption is getting nearer.

Tuesday Jun 28, 2005 #

Running (Trail) 46:16 [4] 6.75 mi (6:51 / mi)

In Grandview, MO at the southern end of Longview Lake Park. From the ballfields I picked up the trail and ran the loop at the end then went north to mile mark 3. Turning around I came back to the ballfields. I hadn't run here before so when I saw a hefty guy walking the trail the other direction I asked him how far the trail went. He described the loop being 3 miles--it was just over two (14:03). Going north with the sun low, the trail was basically flat with open areas. The lake bed was dry here so I never saw it while running. Available mile splits: 6:45, 6:51, 6:50, 6:41. I pushed and the upper 80's F or low 90;s F heat and humidity took it's toll. I was pleased to run this well as it was another sign of improvement.

Monday Jun 27, 2005 #

Orienteering (Course Setting) 27:44 [2] * 2.95 km (9:24 / km)
15c slept:4.0 weight:171lbs (rest day)

In Lenexa, KS at Sar Ko Par Park. I ran the course and hung most of the streamers for training that will be run on Wed. at about 6pm. Now having seen the locations that I picked off the map, I'd make a couple minor adjustments but the maps have already been sent to Mike for printing. I think it will be fun anyway.

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