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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Feb 4, 2008:

activity # timemileskm+m
  Bicycling2 1:05:00
  Running2 56:47 2.54 4.09 110
  Swimming1 6:30
  Calisthenics3 6:00
  Total7 2:14:17 2.54 4.09 110
averages - sleep:6.8 weight:176.7lbs

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Monday Feb 4, 2008 #

Calisthenics (General) 2:00 [3]
slept:12.0 weight:175lbs (sick)

45 situps. Fever was up to 102.3F. Low appetite. The situps were a struggle.

Sunday Feb 3, 2008 #

Calisthenics (General) 2:00 [3]
slept:10.0 weight:175lbs (sick)

45 situps. I have fever of 101F with congested lungs and I am sore all over. The situps hurt a bit and required some pacing. I did walk around a bit at the QOC meet in Greenbelt while Max started the streamer-O course. He's sick too and bailed out after 3 controls.

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

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]

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.

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