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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Apr 24, 2004:

activity # timemileskm+m
  Bicycling3 3:41:17 65.38(3:23) 105.22(2:06) 100
  Orienteering2 1:48:19 6.88(15:45) 11.07(9:47) 36019 /27c70%
  Running2 16:00 1.42(11:18) 2.28(7:01) 155
  Weights3 3:00
  Total7 5:48:36 73.67 118.57 61519 /27c70%
averages - sleep:6.1

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Saturday Apr 24, 2004 #

Running (Warm-up) 11:00 [3] 1.58 km (6:58 / km) +125m 4:59 / km

In Mt. Tom park, MA. From the parking lot to the start of the Short Billygoat. It was a long climb.

Orienteering (Competition) 38:45 [4] 3.67 km (10:34 / km) +70m 9:38 / km

Mt. Tom park, MA. One of the preambles to the Billygoat was the Short Billygoat. I was tentative on the map a lot. There was much more detail than showed on the map, including ups and downs that added to the official climb significantly. I got caught by Peger Gagarin who started 8 minutes behind... He finished just ahead. It was fun watching how quick he makes decisions and gets through the rough. It's an intensity I haven't learned in orienteering yet.

Friday Apr 23, 2004 #

Weights (General) 1:00 [3]

30 pushups after a +8 hour drive in the rain the whole way.

Thursday Apr 22, 2004 #

Bicycling (Commute) 36:15 [4] 11.26 mi (3:13 / mi)

Bethesda to DC. I was averaging 20.3 mph when I reached Georgetown but strong steady headwinds along the water slowed the finish.

Bicycling (Commute) 39:09 [3] 10.53 mi (3:43 / mi) +100m 3:37 / mi

From Independence Ave., SW Washington D.C. to Woodmont Ave. in Bethesda, MD. I left in the dark again at about 8:45pm on another nice evening--my light worked this time. The only problem was that the whole way there was a headwind. It's very odd since I had one in the morning and my route is mostly crescent shaped; hence the Capital Crescent Trail name...

Wednesday Apr 21, 2004 #

Bicycling (Commute) 36:26 [4] 11.28 mi (3:14 / mi)

From Bethesda to DC. It was cooler (62F) and a headwind slowed me the last half along with fatigue from yesterday. Weight: 174.

Bicycling (Commute) 37:44 [3] 10.52 mi (3:35 / mi)

From Independence Ave. SW, to Woodmont Ave., Bethesda. I worked late so I didn't get out until about 8:40pm. My headlight malfunctioned so I rode back in the dark--it was a bit dicey where the trail got away from the roads but I could see. It was sureal and slowed me some but I was tired anyway. A few times I had to shout ahead at pairs of other cyclists coming back down the hill in my lane. At least my rear flasher worked. It was a nice evening out.

Weights (General) 1:00 [3]

30 pushups.

Tuesday Apr 20, 2004 #

Bicycling (Commute) 35:45 [3] 11.27 mi (3:10 / mi)
slept:7.0 (sick)

A nice 76F morning it was. I started well, averaging 20.2 mph up to Georgetown but a little slower in the city parts. I was glad to get on the saddle again. Weight 177.

Bicycling (Commute) 35:58 [4] 10.52 mi (3:25 / mi)

Return from Independence Ave. in DC to Woodmont Ave. in Bethesda, MD. I got off to a quick start and picked it up after leaving Georgetown doing +20 mph on the flats. I passed several bikers (some on mountain bikes) and had some of them fall-in behind me. I figured neither they nor I had advantage since I carried weight in some not so aerodynamic panniers. I pulled them all for 2.5 miles up the hill at about 17mph to the water treatment bridge where the last still there thanked me and waited for those that dropped off. Headwinds, the rest of the hill, traffic and fatigue slowed me after that but this was still my fastest return yet by a few minutes.

Monday Apr 19, 2004 #

Weights (General) 1:00 [3]

30 pushups was all there was time for since we were house hunting after work again. Weight was 178 again - very wierd since I didn't think I ate a lot on the weekend. Head cold persists. I didn't ride in because I was a bit tired and also because I had to bring my laptop back to work.

Sunday Apr 18, 2004 #

Running (Warm-up) 5:00 [2] 0.7 km (7:09 / km) +30m 5:53 / km

Warm-up for Day 2 of the Flying Pig on the Templeton Creek map. From the parking lot to the start.

Orienteering (Competition) 1:09:34 [4] 7.4 km (9:24 / km) +290m 7:52 / km

Day 2 of the Flying Pig on the Templeton Creek map. I started much earlier and before it got very hot. The strong breezes kept it nice too. This course was easier than most and had a lot of trail running legs/options. I didn't have a lot of punch to run very hard. I made good decisions most of the way except at #9 and #11. This run brought me some redemption after yesterday's disaster. See the Split List.

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