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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jan 17, 2004:

activity # timemileskm+m
  Running5 3:53:35 31.6(7:24) 50.86(4:36)
  Orienteering2 2:27:57 8.42(17:34) 13.55(10:55)
  Bicycling2 1:01:00
  Weights2 30:00
  Total7 7:52:32 40.02 64.41
averages - sleep:5.5

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Saturday Jan 17, 2004 #

Orienteering (Training) 1:15:37 [3] 7.35 km (10:17 / km)

At Little Bennett, MD. Mihai Siribu and I ran several legs together to old control locations from previous meets. We both noticed things missing from the map but had a nice run. It was in the mid-20's F. Dave Pruden and Peggy were also there running separately.

Friday Jan 16, 2004 #

Running (Street & Trail) 17:11 [3] 2.35 mi (7:19 / mi)

From Quill Point Dr., Prospect Hill Rd. to Hillmead Rd. to Quick Fox La., lake trail to Fletchertown Rd., trail to Quill Point Dr. Cold and still windy. Slow on the ice rounding the lake.

Weights (General) 15:00 [3]

30 pushups, 45 situps, upper-body dumbells. Weak.

Bicycling (Resistance Trainer) 30:00 [3]

Spinning with not a lot of resistance most of the time. Trying to get my legs used to moving more quickly again.

Thursday Jan 15, 2004 #

Running (Street & Trail) 57:22 [3] 7.8 mi (7:21 / mi)

From C St. SW, DC. I ran around Hains Point and twice around the Tidal Basin. Dark at the morning start, it was in the mid-20's but the north wind was the real factor. Helping me going out, it punished me coming back. It raised white caps on the river and parts of the Basin and froze my face. The 1.81 mile second loop around the Tidal Basin took me 13:02. See--Tidal Basin & Hains Point

Wednesday Jan 14, 2004 #

Running (Street & Trail) 49:35 [3] 6.7 mi (7:24 / mi)

From C St. SW, DC. I'm not used to waking-up this early to run so I slumbered out Independence Ave. to the Lincoln Memorial, north along the Potomac River to Virginia Ave. (around the Kennedy Center & Watergate), over the Roosevelt Bridge to the Mt. Vernon Trail, south onto Memorial Bridge, then back along Independence Ave. It was in the mid-20's F with winds from the north. I felt much better coming back.

Tuesday Jan 13, 2004 #

Running (Track) 15:13 [3] 2.1 mi (7:15 / mi)

Warm-up on the UMD Track--temp. in the mid 30's F and windy.

Running (Track) 21:42 [5] 2.65 mi (8:11 / mi)

10 x 200m with an easy 200m jog in-between. Times, though faster than last week were still slow. My quad's were a bit tired and sore before starting. Splits: 36.5, 35.3, 36.9, 36.8, 37.2, 37.2, ?, 36.9, 35.7, 36.?. Weighed-in at 169 this morning.

Running (Track) 15:50 [3] 2.15 mi (7:22 / mi)

Warm-down on the UMD Track.

Monday Jan 12, 2004 #

Bicycling (Resistance Trainer) 31:00 [3]

Back to work from a nice break. Just spinning at a moderate pace. I was tired a bit from the weekend and hungry too.

Weights (General) 15:00 [3]

30 pushups, 45 situps, upper body dumbells.

Sunday Jan 11, 2004 #

Running (Street & Trail) 29:07 [3] 3.95 mi (7:22 / mi)

From Quill Point Dr. through Tanglewood Park to Old Bowie, then up Chestnut St. though the new house development to the Pepco substation, Lemons Bridge Rd. to Rte. 197 then north to what was once Thomkins Lane and now is a bit off the north part of the Fran Uhler map. Temperatures were in the low 20's and I carried water, Gu, map and compass. I had to figure out how to run through the Pepco substation lands which slowed me a bit.

Orienteering (Course Setting) 1:12:20 [3] 6.2 km (11:40 / km)

Once I reached the north end of Fran Uhler Park running from home, I checked for flood conditions at various control sites for the February meet. The park was much improved from the floods in December. Where the water had once flowed, the ground was cleaned over to dirt and sand (no vegetation other than trees) and fast to run on--leaves and sticks were somewhat neatly piled into hurdle-like mini dams which were easy obstacles to run around. Things being very frozen helped getting around too. A few areas were still flooded but I can rework the routes to avoid these. I exited the park at the south end of the map.

Running (Street & Trail) 27:35 [3] 3.9 mi (7:04 / mi)

Starting this leg 1:41:27 into the run from home through Fran Uhler (all of todays entries are a continuous run), I took the WB&A Trail back to Highbridge Rd., to Fletchertown Rd., to Quetzal Rd. to Quill Point Dr. I felt strong at first on the trail. The generally uphill grade and running into the wind caught-up with me. Halves on the trail were: 3:29, 3:34, 3:31 and the last uphill mile was 7:04. My training is starting to take effect; I felt stronger today throughout but the ball of my left foot was bothering me at the end.

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