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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jan 18, 2004:

activity # timemileskm+m
  Orienteering2 3:21:21 13.17(15:18) 21.19(9:30) 415
  Running5 3:03:23 24.37(7:31) 39.22(4:41)
  Bicycling2 1:01:00
  Weights2 30:00
  Total7 7:55:44 37.54 60.41 415
averages - sleep:5.5

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Sunday Jan 18, 2004 #

Running (Warm-up) 6:30 [2] 1.0 km (6:30 / km)

Great Falls, MD. Back & forth on the trail from the lodge to the start.

Orienteering (Competition) 1:25:14 [4] 9.29 km (9:10 / km) +265m 8:02 / km

QOC at Great Falls, MD. On a nice new 1:10,000 map we started in the low 30's F in fog and rain with electronic punching. I've been trying to get in a long run each week so I went into this planning to do both Blue and Green courses. The scale threw me right from the beginning. I made many early errors plus one perhaps more legitimate error toward the end. All were a couple minutes each. I wasn't particularly strong on hills but did okay. Intensity was in-between 3 and 4. My cold wet feet let me feel the stones through my shoes. I ran with an old Goretex top. See the Split List.

Orienteering (Competition) 40:30 [3] 4.55 km (8:54 / km) +150m 7:38 / km

After running the Blue course, I rested a few minutes and then took off again with achy cold wet feet. I had already been to all but one control on the Green course with 5 of the exact same legs. Though more tired, I executed all but the last repeated leg faster though not always perfect. I navigated okay through the anthill area to the one control that I hadn't been to before. My one error was going to control 6. Coming to it from below this time I was thinking I hadn't been to it before but actually I had... I felt fairly strong throughout but wasn't really moving that fast--the average pace was faster than I did for the Blue course but it was because I had a lot less error. See the Split List.

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)
slept:5.75

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)
slept:5.0

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)
slept:5.2

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)
slept:6.0

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.

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