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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Feb 2, 2008:

activity # timemileskm+m
  Running4 1:54:57 10.12 16.29 110
  Orienteering1 1:06:08 5.78(11:27) 9.3(7:07) 26924 /27c88%
  Bicycling2 1:05:00
  Swimming1 6:30
  Calisthenics1 2:00
  Total7 4:14:35 15.9 25.59 37924 /27c88%
averages - sleep:5.5 rhr:57 weight:177.1lbs

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Saturday Feb 2, 2008 #

Bicycling (Trainer) 30:00 [3]
slept:8.5 weight:178lbs (sick)

Spinning late in the evening again. I had taken a nap earlier in the evening. It sure was hard getting up to ride after that.

Friday Feb 1, 2008 #

Bicycling (Trainer) 35:00 [3]
slept:5.0 weight:178lbs (sick)

Spinning away late in the evening. Cadence was right around 65.

Thursday Jan 31, 2008 #

Running (Street & Trail) 20:38 [3] 2.54 mi (8:07 / mi) +110m 7:10 / mi
slept:4.0

Kansas City, MO at Swope Park. In between leaving work and heading toward the airport, I had a little bit of time to try a little run. The forecasted snow was late or wasn't going to fall. I looked around the edges of some fields in the east for some trails in the woods. If this park were in the DC area, it would have been full of them but I guess no one comes here except to used the ball fields or to see the zoo--there were no trails down low that I found. The edges of the woods were thick in a typical Kansas City way but it looked like there were places in the forest that would have been open enough for orienteering. There were many limestone cliffs , ditches and dot knolls in interesting layouts. I ended up running up 67th St. (Wild Cat Hollow Dr. to the train tracks on the ridge (almost back at work) where I finally found an All Terrain Vehicle trail. Odd it was finding the train tracks at the top of the ridge but they were active. The trail brought me to the tracks at a bridge crossing of 67th St. The coast was clear but before I reached the other side a car with adapters appeared on the train tracks far ahead. It immediately honked at me. I finished crossing and took the trail on the other side back down to the road and went to a dead end on Riverside Dr. before finishing. It felt so much warmer than it had been but was still in the 30's F with a breeze.

Wednesday Jan 30, 2008 #

Calisthenics (General) 2:00 [3]
slept:4.0

Kansas City, MO. I had a busy day and evening. I only got around to doing 45 situps in the hotel.

Tuesday Jan 29, 2008 #

Running (Treadmill) 36:09 intensity: (26:09 @3) + (10:00 @4)
slept:4.0 weight:177.5lbs

Kansas City, MO. As I drove in from the airport, the temperature was 20F and dropping quickly with 30mph winds, and light snow. It was whiting out and there were lots of little wrecks. You know it's not good when you look in your rear view mirror and a snow plow is bearing down on you kicking up snow while a car in front is slowing down. Though the snow had stopped by the time I was done with work and ready to run, it was getting dark, still icy, getting colder and still windy. I opted to use a treadmill to get a better run. I started slowly and gradually increased pace. There were a couple interruptions when my arm swing inadvertantly hit the quick stop button. I still don't believe the work incurred on a treadmill is the same as running in the great outdoors but according to the machine, I was averaging somewhere just under 7 minute/mile pace. I was running in the 6:20's at the fastest. Despite the treadmill, this was still a decent workout.

Swimming warm up/down (Backfloating) 6:30 [1]

Kansas City, MO. After the treadmill run in the hotel, I took advantage of the pool that I had all to myself. I cooled down floating on my back, kicking gently and using my arms a bit to do laps. These days, I have enough body fat to float reasonably--it's too many cookies the last 2 days. After backfloating, I hit the hot tub for a while. Yes, work trips can be busy.

Monday Jan 28, 2008 #

Running (Street & Trail) 46:19 [3] 6.42 mi (7:13 / mi)
slept:5.25 weight:176.5lbs

Washington, D.C. From 14th & Independence Ave. SW. to the Reflecting Pool, to Lincoln Circle, to the Rock Creek Trail around the Kennedy Center and the Watergate complex to Virginia Ave. NW. to Roosevelt Bridge, to the Mt. Vernon Trail to Memorial Bridge. to the Lincoln Circle, to Daniel French Dr. SW. to Independence Ave. SW, to 14th St. SW. to C. St. SW to 13th St. SW. My legs were heavy and dead feeling but with travel to Kansas City, MO scheduled for the next 3 days, I need the time on the roads. The run was a little longer than I expected. I plodded along, picking up speed whenever the grade angled downward. The tailwind the last two miles was good. It was nice and sunny by the time I finished. Sweating on the run was a welcome change since my office is rather cold these days.

Sunday Jan 27, 2008 #

Orienteering race (Foot) 21:43 [4] *** 2.9 km (7:29 / km) +89m 6:30 / km
ahr:151 max:163 rhr:57 slept:8.0 weight:175.5lbs

QOC: Lake Fairfax, VA. After Peggy had a go at running, I did the Advanced Sprint 1 course. My warm-up consisted of doing a few figure eights in the cabin. It was about 39F. I planned to use the races today as an interval workout but I wouldn't have done much faster in any case. I'd seen a runner before me walking up a hill toward #1 but when I started, I had trouble locating the start triangle and #1 on the map. I think the line color was too close to the contour color and perhaps too thin for me. I did okay through #5 but on the way to #6, I dropped a bit low about 30m away from the control. I found some extra ditches or at least a longer one than was mapped. The rest were sort of okay but slowish. Climb shown is from my GPS track.

Running warm up/down (Street & Trail) 6:00 [2] 0.58 mi (10:21 / mi)

Lake Fairfax, VA. Warm-up jog to the start of the Advanced Sprint 2. I jogged with Dann Quinn and John ____.

Orienteering race (Foot) 24:31 [4] *** 3.0 km (8:10 / km) +120m 6:49 / km
ahr:152 max:165 spiked:10/12c

QOC: Lake Fairfax, VA. While waiting I saw Ted Good then Jon Torrance finish. One adventure racer went out ahead of me on the flat. Ted was encouraging me to go; I expected it to be amusing for him. Dan Quinn was going to start after me but planned to go slow. I went ahead. I made a good choice to #1 but not without first stepping into a icy puddle while reading my map trying to find #1 on the map. I moved okay but on the way to #3, I kept getting a bearing that took me too far to the right. I ran across a reentrant junction and mistook it for one further to the left. This resulted in me stopping one ridge too soon. Not until another slower racer came through and I had checked out the ridge I was on did I realize that I needed to go further. A similar thing happened to me on the way to #7. I ran a good bearing into the woods off the field. My compass was confusing me as I hunted the ridge. After an errant loop, I finally found it. On the way to #8, my bearing was again disagreeing with the valley. I trusted the valley and got there fine. The rest were okay. After stopping, I checked the roads and they seemed to align fine; perhaps it was the bubble that formed in my compass that was throwing me off.

Running warm up/down (Street & Trail) 5:51 [2] 0.58 mi (10:05 / mi)
ahr:132 max:143

Lake Fairfax, VA. Warm-down jog to the cabin. I again jogged with Dann Quinn (and his dog) and on other racer.

Orienteering race (Foot) 19:54 [4] ** 3.4 km (5:51 / km) +60m 5:23 / km
ahr:154 max:166 spiked:14/15c

QOC: Lake Fairfax, VA. I hadn't planned to go out again for the Beginner Sprint course. Since there was still time to finish the course, since Valerie Meyer informed me that it counted for the Peter Gagarin Sprint Championship Series, and since it'd be a good speed/strength workout, I went ahead. Bjorn Johanson and Andy Britton had just finished and indicated that it was a fast course. The first 3 controls were the reverse of the Advanced 1 course. With the wind at my back, it felt nice however I again had difficulty locating the start on the map and was slow to start. I cruised through things smoothly. I took the road to #7. I cut through the woods to #8 but did it too early, incurring some uneeded climb. On the way to #10, I was getting a bit out of breath and lost concentration. I was confused about which side of the creek that the control was on and went a bit out of the way. From #11 to #12 and #13, I was poking. The wind had picked up and made the climb in the open field harder than I was happy with. I saw both controls from far off. I went around the fences to #14. As for the race, I was pleased that I could still run a decent pace after all the earlier races and big increase in trail running earlier in the week--it was probably the first week with over 40 miles of running since I did a rogaine with Dave Onkst about a year and a half back.

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