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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jan 15, 2006:

activity # timemileskm+m
  Running4 2:57:14 24.13(7:21) 38.83(4:34)
  Orienteering2 2:03:25 8.46(14:36) 13.61(9:04) 24014 /17c82%
  Calisthenics1 2:00
  Total7 5:02:39 32.59 52.44 24014 /17c82%
averages - sleep:6 weight:172.3lbs

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Sunday Jan 15, 2006 #

Orienteering (Foot) 37:36 [4] *** 4.12 km (9:08 / km) +120m 7:58 / km
spiked:5/5c slept:6.0 weight:173lbs

Greenbelt National Park, MD. I setup a Motala style course on paper--two loops with forking controls. This was in the southern half of the park. We had intended on putting out controls but to save time and exposure to the mid 20 F, windy cold, we simply navigated to the feature and were on our honor to do so correctly. The vegetation on the map was a bit out of date and some ditch features were not mapped adequately. With no warm-up, I ran slowly at first, then picked-up speed. Had there been actual controls at the features I think I'd have seen them and spiked more controls. The woods were a bit slow due to downfall and thick vegetation. I paired off with Ted Good who ran the B1 loop while I did the B2 loop. We saw each other a few times though he stopped at his #10 to verify the mapping.

Orienteering (Foot) 37:10 [4] *** 3.99 km (9:19 / km) +120m 8:06 / km
spiked:7/10c

Greenbelt National Park, MD. Loop B1 of a Motala style course that I setup on paper. I had troubles reading in the thicker areas. Experience from running the B2 loop earlier let me go right to the common controls. On leg #6 I tried to stay off the trails for better practice. I started to tire on some uphills. Ted ran B2 while I ran B1. I finished 15-20 seconds behind him.

Saturday Jan 14, 2006 #

Running (Trail) 1:05:54 [3] 8.3 mi (7:56 / mi)
slept:3.75 weight:174.5lbs

Rock Creek Park, MD. From Ken Gar I ran with MCRRC runners to Spring Rd. and back. It was warm out--I ran in a long sleeve shirt and shorts. I started very slow with John, Paz and Leo--we went at John's pace since he was slowest. Lunging over and around the big puddles from the rain last night were slowing them down on the way back. With about 2.5 miles to go, I picked it up. Splits: 9:21, 8:24, 8:23, 8:03, 8:03, 7:51, 6:47, 6:26.

Friday Jan 13, 2006 #

Running (Trail) 21:20 [3] 3.03 mi (7:02 / mi)
slept:7.0

Kansas City, MO. From Wornall Dr. to the Indian Creek Trail, to 99th St. to Harrison Rd. then back. Since I'd reached the SW end of the Indian Creek Trail on Wednesday, I decided to see how much more was left on the NE end. Just past the official 2 mile marker, the trail ran out--I suppose they'll finish the rest to the 0 mile mark later. It was windy and coldish--mid 30's F. Going into the wind and slightly uphill on the way back I ran a 6:58 mile but was slower going out.

Thursday Jan 12, 2006 #

Orienteering (Night-O) 48:39 [2] ** 5.5 km (8:51 / km)
spiked:2/2c slept:7.0

Shawnee Mission Park, KS. Mary Jones had drawn a course that Gene Wee, Mike Eglinski took turns on as a night-O memory exercise. I navigated two legs through mostly open fields. Mike had an almost 1.8k leg ending in the woods. It was nice to get out. On one leg when Gene navigated he asked if we'd seen the posssum. It turned out that I'd brushed-up against it and didn't know it. It kind of startled me when I finally saw it hanging on to a tree trunk at shoulder height so close and playing "possum".

Wednesday Jan 11, 2006 #

Running (Trail) 55:59 [4] 8.1 mi (6:55 / mi)
slept:5.75

Olathe, KS. After all my trips to Kansas, I've finally reached the end of the Indian Creek Trail and run all of it (at different times) from Wornall Rd. (Missouri) to Olathe, KS. From Santa Fe road (135th St), I accessed the Indian Creek Trail and ran south to South Downs Park (near Underwood La.?) mile mark 18 which is the end of the trail, then ran back past Santa Fe to mile mark 14, then back to Santa Fe. The first 3 miles were into the wind/uphill with the first mile being steepest. I got off route a little on the second or third mile thus lengthening the distance slightly. The distance from mile mark 17 to mile marker 18 and the small loop at the end of the trail was almost definately short but the distance to/from Santa Fe and the trail made-up for it. I ran at about 7:15pm with my headlight but never turned it on. The lights from the suburbs helped but even in wooded areas the moonlight cast strong shadows. Available mile splits: 7:03, 7:09, 6:35, 6:09, 6:53, 6:46, 6:59.

Tuesday Jan 10, 2006 #

Calisthenics (General) 2:00 [3]
slept:6.0 (rest day)

45 situps in my Overland Park, KS hotel room. I decided that an easy day would be good. It was wet and snowy out. I had dinner with a co-worker.

Monday Jan 9, 2006 #

Running (Trail) 34:01 [3] 4.7 mi (7:14 / mi)
slept:6.75 weight:169.5lbs

Shawnee Mission Park, KS. From Midland Rd. I accessed the Mill Creek Stream Valley Trail and climbed to mile marker 6.5. I turned around there before it dropped down the other side and went to the parking and bathroom area past mile 4.5. I hadn't realized it initially but I'd run much of this route with Mike Eglinski and Dan Menehan about 2 years ago and a bit quicker. I turned around there and went back to Midland Rd. I didn't want a hilly run but it sure started that way; tired from the day before. Later it was flat. Available half-mile splits: 4:05, 3:55, 3:37, 3:18, 3:30, 3:30, 3:17.

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