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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Nov 19, 2005:

activity # timemileskm+m
  Orienteering2 4:18:30 16.57(15:36) 26.66(9:42) 71014 /21c66%
  Running3 2:03:34 17.35(7:07) 27.92(4:26)
  Calisthenics3 6:00
  Total7 6:28:04 33.92 54.58 71014 /21c66%
averages - sleep:5.7 weight:170lbs

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Saturday Nov 19, 2005 #

Orienteering (Scouting) 2:22:25 [2] *** 7.75 mi (18:23 / mi) +300m 16:24 / mi
slept:6.0 weight:171.5lbs

Prince William Forest National Park, VA. Francis Hogle, Kris Harrison, Jon Torrance, Greg Lennon and I split up and scouted areas of the park that QOC hadn't used for decades. Using 20 and 30 year old maps and sometimes none at all, we toured different parts of the park north and west of the maps used for the last time QOC hosted the US Championships. I found both not so nice woods and excellent woods. Hilltops in western areas tended to be thick from blowdown, laurel, holly and thorns but valleys were good. The further east I went the high and low ground were super fast. I took pictures along the way.

Friday Nov 18, 2005 #

Calisthenics (General) 2:00 [3]

30 pushups after flying home. My abdomen hurt. It was a long week.

Thursday Nov 17, 2005 #

Running (Street & Trail) 1:07:00 [3] 9.5 mi (7:03 / mi)

Overland Park, KS. From Mastin St. & College Blvd. to the Indian Creek Trail, to S. Pflumm Rd. and back. I got going after 8pm on a calm and much warmer 38F night. I could see my faint moonlit shadow and came across a full pointed buck just off trail. Splits on the trail: 3:30, 3:30, 3:33, 3:38 (33:39 turnaround), 7:11, 3:33, 3:30. My side hurt again.

Wednesday Nov 16, 2005 #

Calisthenics (General) 2:00 [3]

After a long day working and a work group social evening Japanese steak house dinner in which I had to catch some flying shrimp and rice thrown to my mouth, I did 45 situps in my Overland Park, KS hotel room.

Tuesday Nov 15, 2005 #

Running (Street & Trail) 45:04 [3] 6.45 mi (6:59 / mi)

Overland Park, KS. From Mastin St. & College Blvd. I ran the Indian Creek Trail to Quiverra Ave. and 119th St. and back in the dark. I felt well rested. My side hurt starting out again. Splits on the trail (7:09, 3:35, 3:41, 6:57, 3:29, 3:27) reflect the flag whipping snow flurrying winds. The freezing temperature didn't feel that bad but I was glad I brought my gloves.

Monday Nov 14, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:168.5lbs (rest day)

Overland Park, KS. I flew-in to a cool KC for a week of work. 45 situps.

Sunday Nov 13, 2005 #

Running warm up/down (Street & Trail) 11:30 [2] 1.4 mi (8:13 / mi)

Fair Hill State Park, MD. Warm-up jog to the start of the U.S. Long-O Championships. The pain on my side is starting to feel more like a muscle pull-perhaps in the groin area. I felt it more warming-up this time but like before it got better with the warm-up. I feel it when I lift my right leg up.

Orienteering race (Foot) 1:56:05 [4] **** 14.19 km (8:11 / km) +410m 7:09 / km

U.S. Long-O Championships at Fair Hill State Park, MD. Starting out, I didn't feel as strong as I did the day before. Like the previous day, I stopped short on the first control while adjusting to the scale change from 1:10, 000 to 1:15,000. I bobbled the next 3 controls but started to get on-track. At #9 I made my worst mistake--7:40 on a leg where others were doing it in around 1:30. I didn't realize it until I returned home but what I was doing was reading control #6 as control #9. Both were close together and running toward #9 the map was upside down. My next worst mistake was the return river crossing on leg #11. I didn't see the crossing on the left and went very wide right. I then went left and missed a turn to make it even wider to the left--all-in-all a very ugly slow S-curve. At least I knew where I was most of the time. I navigated much better on the rest of the controls which covered ground used the previous day. I'm still plagued by poor map reading skills and need to work a lot in this area. This was my last A-meet as an M40+.

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