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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jun 3, 2007:

activity # timemileskm+m
  Orienteering2 6:08:10 12.31(29:55) 19.81(18:35) 52017 /20c85%
  Bicycling1 59:25 10.17(5:51) 16.37(3:38)
  Running2 9:50 1.28(7:41) 2.06(4:47)
  Calisthenics3 6:30
  Total7 7:23:55 23.76 38.23 52017 /20c85%
averages - sleep:5.5 weight:175.3lbs

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Sunday Jun 3, 2007 #

Running warm up/down (Street & Trail) 2:00 [2] 0.4 km (5:00 / km)
slept:6.0 weight:177lbs

Jug Bay Park, MD. Warm-up jog to the outhouse and back in the rain.

Orienteering race (Foot) 57:21 [4] *** 6.8 km (8:26 / km)

The Beer Chase or The Chase has it has recently become known as, at Jug Bay Park, MD. I hadn't done much running all week so I was fairly rested. The cooler weather was unexpected and the water felt good. I started pretty good. The mass start had me going faster than I would have on my own. I hung on pretty well through the first loop making only one minor route choice error. I was 5th back. On the second loop I was thrown off by the way the trail I was following sort of disappeared. I got to the third control on that loop okay but made a hasty judgement on the 3rd leg. I ended up going up the wrong creek--it was slow due to the vegetation and marsh-like ground. I recovered pretty well and got to the 4th good. On the fifth control, I should have aimed off. Expecting to be able to see it from across a wide reentrant, I didn't. I was to the right and cut right further before turning back. Randy Hall and perhaps Andy Strat passed me there. I had a brief look at where they were going then went off too quickly. I lost sight of them and made an bearing error which took me across the creek. I stood for a long while before coming back enough to see #5 again from across the reentrant. I saw Jan and his friend catching up so I rushed and got to #6 ahead of them. From there I was okay, just not so fast. It was fun. I'd missed it last year while doing the SVO Rogaine.

Saturday Jun 2, 2007 #

Bicycling (Trailer) 59:25 [3] 10.17 mi (5:51 / mi)
slept:6.5 weight:175lbs

From Rosedale Ave., I went down Battery La. to Glenbrook Rd. to the Capital Crescent Trail (CCT), to the Little Falls Trail, back up the CCT to Kennedy Dr. up Glenbrook Rd. to Moorland Ln. to Wilson Rd. to Hampden Rd. to McKinley St. to the NIH Trail to Batter La. to Rosedale Ave. Peggy was out setting controls for the Beer Chase. After excercising Max and the playground early in the day, I got my commuting bicycle ready to go and hitched-up the trailer and Max. We stopped a bunch (throwing stones in Little Falls Creek, eating at McDonalds, a trailside playground, and at a gas station to fill the air in the trailer tires--I rode them rather flat most of the way). It was hot in the sun but a breeze kept it fair in the shade.

Friday Jun 1, 2007 #

Running (Street & Trail) 7:50 [3] 1.03 mi (7:36 / mi)
slept:5.5 weight:175.5lbs

From Rosedale Ave., to East-West Hwy. to Wisconsin Ave. to Cheltenham Dr. I was lazy again but rather late at night, I finally slipped on my shoes and jogged over to get my car. I had left it closer to the metro station after dropping off Max in the morning. I enjoyed the full moon and being on my feet again.

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

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.

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