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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Aug 14, 2005:

activity # timemileskm+m
  Orienteering2 2:46:55 13.99(11:56) 22.52(7:25) 30042 /49c85%
  Bicycling3 2:26:40 40.93(3:35) 65.87(2:14)
  Running2 38:33 5.47(7:03) 8.8(4:23)
  Other1 6:01
  Calisthenics2 4:00
  Total7 6:02:09 60.39 97.19 30042 /49c85%
averages - sleep:6.4 weight:167lbs

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Sunday Aug 14, 2005 #

Running 3:00 [3] 0.25 mi (12:01 / mi)
slept:5.0

Warm-up at French Creek (East) State Park, PA. It was too hot and humid (upper 80's F during this) to need to warm-up but I still had to get to between the car and the start & other things.

Orienteering race (Foot) 1:28:57 [4] **** 9.3 km (9:34 / km) +300m 8:14 / km
spiked:11/15c

DVOA at French Creek East, PA. Going up north in the morning with Dave Onkst and Eddie Bergeron we didn't get started until 11am when it was already hot. I saw rocks sweat. By the time we were done, it was in the mid 90's F with very high humidity and heat index warnings. Fortunately, there was plenty of drinking water on the course. I drank two cups at each of the 4 stops. I took my time knowing from the DVOA Long-O Champs two years back that missing a lot at French Creek on a hot day could be real bad. I walked into some controls when climbing and was extra cautious reading detail. I caught Dave Onkst and ran a few controls with him before getting ahead and then getting caught by Eddie B. A bad route choice near the end gave Wyatt enough time to finally catch and pass me near the end. Though I ran my own routes, encounters with all benefited me some. Upon finishing my shoes were heavy. Sweat pooled in them causing bubbles to come out through the mesh on top as I walked.

Saturday Aug 13, 2005 #

Bicycling warm up/down (Road) 6:00 [1] 1.25 mi (4:48 / mi)
slept:8.5 weight:167.5lbs

From Pioneer Ct. to Ft. Meade for the start of the Squirrel Adventure Summer Short Series event with Peggy and Dave Pruden.

Orienteering (Campus & Woods) 26:41 [4] * 3.78 km (7:04 / km)
spiked:13/15c

QOC Summer Short Series: Squirrel Adventure Part I. Ted Good's annual romp started with a short course on the Ft. Meade property with some open areas around buildings and some orange level controls with some semi-greenish woods. I started poorly after almost catching and then seeing Peggy making a mistake. I got drawn in that direction, went slow through the woods and had to come back to the control. Later, the 94F heat and cummulative activity of the last few weeks got the better of me. I plodded along feeiling drained most of the course. I made a boo boo reading my way into #10 and lost time there.

Orienteering race (Bicycle) 34:43 [3] * 5.0 mi (6:57 / mi)
spiked:9/10c

Squirrel Adventure: Part II. After a 1:58 transition (included in time for this leg) to change shoes, drop gaiters and O-pants, I hopped on my road bike. Getting caught at the light, I estimate a 30 second wait. I read my way through it well but with thin plastic the map got scrunched near my control #5. By the time I noticed, I had already commited to a bad route choice which maybe lost me 2:00. Mostly, I felt tired through this, unable to push much. I drank almost all my water.

Other race (Adventure Course) 6:01 [2]

Squirrel Adventure Part III. The transition included throwing on orienteering clothes again that Heidi Onkst had dragged over for me and changing my shoes; I got one gaiter under my O-pants and one outside. Next taking a quiz on the clock, I missed questions about what color ribbons are allowed in orienteering to mark hazardous areas (Blue and Orange), what ranking score a winning Yellow course runner shoud have (forgot the answer to this one already), and how long it took Ted to put together the Squirrel Adventure (30 hours?). I had to pluck two dandilions, do 6 pushups and run around the house as a penalty. Dave Pruden just about caught me during all of this. On the ropes section, I hopped the logs, walked the rope bridge and climbed the ladder up and down the fallen tree to get to the start of the next part.

Orienteering race (Woods) 16:34 [3] * 1.39 km (11:55 / km)
spiked:9/9c

Squirrel Adventure Part IV. To end the adventure, we ran a short Yellow (almost White) course in the Ft. Meade woods behind Ted's house. I was fairly beat during this and kept thinking Dave Pruden would pass me soon. I stuck to the trails. Finishing included being able to toss a disc golf disc into Ted's disc golf goal. I first missed about 6 from only 20ft. away all off to the right until I fixed my aim left. I'm not certain about my actual time and may have stopped the clock late at 1:17:58. The Gatorade, pizza, other cool drinks and monitoring the WOC on the Internet afterward was nice followed by what is starting to be annual game of table tennis. Ted jumped out to a lead in our match but I tied it up at 15. I either chocked the last few or Ted stopped holding back on serves to finish 21 to 16 or 17. Well, if we collectively donated enough money for the US O Team, there's the chance of getting a rematch next year.

Friday Aug 12, 2005 #

Calisthenics (General) 2:00 [3] ***
slept:5.5 weight:166lbs

45 situps. I had intended to go out for a ride but got lazy with it being hot out. I downloaded my Colorado pictures instead.

Thursday Aug 11, 2005 #

Bicycling (Road) 59:37 [3] 16.75 mi (3:34 / mi)
slept:5.75 weight:166.5lbs

From Rosedale Ave., Huntington Pkwy., to Bradley Blvd. to Kentsdale Dr. to Democracy Blvd. to Old Georgetown Rd. to Tuckerman La. to Rockville Pike, to Strathmore Ave. to Beach Dr. to Cedar La. to Old Georgetown Rd. to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I felt tired all day and rather weak in the legs. Getting out on my road bike was just the thing I needed to feel better. Time includes many traffic lights.

Wednesday Aug 10, 2005 #

Bicycling (Commute) 38:50 [3] 11.58 mi (3:21 / mi)
slept:6.0 weight:166.5lbs

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. I didn't feel very strong but didn't push either.

Bicycling (Commute) 42:13 [3] 11.35 mi (3:43 / mi)

From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I was oddly tired starting out and had some headwinds but went up the hill and finished faster than I have lately. I was in a rush to get home to get ready to see "The Band" playing at Strathmore Hall. The show was okay. They started with the sound too low to hear on the lawn but like my ride, they finished good too.

Tuesday Aug 9, 2005 #

Running (Street & Trail) 35:33 [4] 5.22 mi (6:49 / mi)
slept:6.75 weight:168.5lbs

From Rosedale Ave. to Kentbury Ave. to the Georgetown Branch Trail, to Connecticutt Ave. to Kensington Pkwy. to the Rock Creek Trail to Cedar Rd. to Rockville Pike to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Earlier rains kept me from biking so I ran. I felt good as I should after returning from altitude. It was very humid but the temperature was in the 70's. I saw Pat Zerfas run by the house just after I finished.

Monday Aug 8, 2005 #

Calisthenics (General) 2:00 [3]
slept:7.0

After a longish day traveling back home from Colorado, I did 45 situps--they hurt.

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