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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Sep 25, 2005:

activity # timemileskm+m
  Running5 2:56:59 23.11(7:40) 37.19(4:46) 31
  Orienteering2 2:52:06 10.33(16:39) 16.63(10:21) 52715 /20c75%
  Calisthenics1 3:00
  Total7 5:52:05 33.44 53.82 55815 /20c75%
averages - sleep:6.1 weight:167.6lbs

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Sunday Sep 25, 2005 #

Running warm up/down 8:57 [3] 1.3 km (6:53 / km)
slept:7.25 weight:168.5lbs

McKeldin Area, Patapsco State Park, MD. Warm-up around the field for the start QOC meet with Dave Onkst and Eddie Bergeron.

Orienteering race (Foot) 1:26:08 [4] *** 8.17 km (10:33 / km) +346m 8:42 / km
spiked:13/18c (injured)

QOC at McKeldin. Running the Blue course, I started well but didn't take Ted Good's course setter advice to run slower and navigate better. The first half of the course had some longish legs and I blew two and a half out of five of them. I couldn't or didn't read the map well throughout the run. I think a combination of the steep hills and the silk grasses hiding things underneath drew my focus elsewhere. Ted and Eddie Bergeron had used Lidar data to almost double the map size. Part of this new area wasn't fully field checked but the contours were good. It did require switching from 20ft. contours to 5m contours on the same map. There were some other minor problems with the old mapping near #8 but much of the rest of it had been updated too. On the way to #12 I stumbled on some bricks and my forward momentum drove my right quad into a blunt spike-like 2" thick broken branch. I had to walk a bit after that and slowed down for the rest of the race. See the Split List.

Orienteering warm up/down (Foot) 21:47 [2] *** 2.02 km (10:47 / km)
spiked:2/2c (injured)

McKeldin Area, Patapsco State Park, MD. Control pickup for QOC's meet. Ted and I went out together to pickup #7 and #8 across the river. Eddie got all the ones far away. My right quad is bruised with a cut. It hurts to push off but should be fine in a few days. Later Dave, Ted and I played 18 holes of disc golf. Playing par 4's, I finished behind Ted at 5 over.

Saturday Sep 24, 2005 #

Running (Trail) 1:00:11 [3] 8.2 mi (7:20 / mi)
slept:6.5 weight:167.5lbs

From Ken-Gar Park, down the Rock Creek Trail to the fountain at Spring Rd. and back with MCRRC. I started quick trying to catch-up to the lead group which started about 2 minutes ahead of me. Catching them around 2.3 miles out just past Cedar Rd. I ran their pace to the fountain. I paced with Paz going back a bit faster. He has recoved from a hamstring injury. His pace was as erratic as ever and he's not in shape. It was a nice cooler and overcast morning. I felt okay but started feeling winded when the pace was in the 6:30's. Splits on the trail: 6:49, 6:36, 7:48, 8:23 (30:40 at the turnaround), 7:00, 6:54 (3:15 & 3:39), 7:33, 6:47.

Friday Sep 23, 2005 #

Running (Street & Trail) 25:22 [3] 3.59 mi (7:04 / mi)
slept:5.5 weight:167.5lbs

From Rosedale Ave. to the Georgetown Branch Trail to Connecticutt Ave. to Thornapple Rd./Leeland St. to 46th St. to Pearl St. to Rosedale Ave. Cruising steady down and up the hills.

Thursday Sep 22, 2005 #

Orienteering (Night-O) 1:04:11 [3] ** 4.0 mi (16:03 / mi) +181m 14:04 / mi
slept:6.5 weight:168.5lbs

From Mark Twain School, Avery Rd., Rockville, MD northward through Rock Creek Park, MD to the pipeline break west of the Lake Needwood dam and back. I had an errand to do in the area and had often wanted to check out the woods here earlier. Starting just after 8pm with my headlamp, I ran west of Rock Creek on the hillside across across reentrants and some steep hills with a Topozone map that Peggy had printed for me. A good portion of this run was w/o a map as I ran off the north end of what I had. There were no moose here though one of the several deer started to come at me before it realized what I was. The woods here were very nice with almost no undergrowth and few fallen limbs. The hills were steep and sometimes rocky with a few trail remnants and deer trails. There were boulder, cliff, dot knoll, ruin and rootstock point features. While crossing some scattered tree areas grasses and some kind of knee high ground cover dying from the drought grew high sometimes. Google Earthing the area afterward shows there's lots more to explore south and westard toward Lake Frank. All in all it was a very nice calm night the type which reminds me why I'm a night owl by nature. I wish I had done it earlier.

Wednesday Sep 21, 2005 #

Running (Street & Trail) 12:32 [4] 1.91 mi (6:34 / mi) +31m 6:15 / mi
slept:5.5 weight:168.5lbs

From Rosedale Ave., the Two Mile Loop through the neighborhood. I worked late and was tired but went out anyway. In about 3 minutes I felt much better in the cool night air.

Tuesday Sep 20, 2005 #

Running (Trail) 1:09:57 [3] ** 8.6 mi (8:08 / mi)
slept:5.5 weight:166.5lbs

From the parking lot on the south side of Rte. 29, up the Northwest Branch Trail to the Wheaton Regional Park Nature Center and back. I ran up on the west side not feeling so good starting out. Trail conditions were good and dry; unlike most of the time. It almost seemed like someone had cleared out the trail but some of it was due to drought. There was lots of light hitting the ground and the many cliffs and boulders were much more visible. I think it was in the upper 80's F. By the time I got to the turnaround, I was tired and slow. I drank a lot of water and picked-up a copy of a trail map that they had before heading back. I crossed to the east side using the bridge and the blazed trail. I'd been on the trail long ago when exploring the valley but hadn't used it much since it wasn't well maintained. It was better now and blazed but had some areas of overgrown grasses w/seeds, fallen trees and erosion. Reading along with the map and the wiggly trail gave me something to think about besides being tired. It'd be fun to set a Pink course here one day. I was surprised 3 times by owners walking dogs w/o leashes--One couple had 3 labs, a second woman had 2 dogs including a shepard and the fourths person said she was embarrased about not having a leash for hers.

Monday Sep 19, 2005 #

Calisthenics (General) 3:00 [3]
slept:6.0 weight:166lbs (rest day)

45 situps and 20 pushups after the Redskin's win.

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