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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 7, 2010:

activity # timemileskm+m
  Orienteering1 2:06:43 6.65(19:04) 10.7(11:51) 34014 /19c73%
  Bicycling2 1:00:15
  Running2 35:00 4.63(7:34) 7.45(4:42)
  Calisthenics2 4:00
  Total7 3:45:58 11.28 18.15 34014 /19c73%
averages - sleep:6.4 weight:173.9lbs

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Sunday Mar 7, 2010 #

12 PM

Orienteering race (Foot) 2:06:43 intensity: (2:22 @1) + (8:00 @2) + (50:47 @3) + (1:05:19 @4) + (15 @5) **** 10.7 km (11:51 / km) +340m 10:13 / km
ahr:145 max:168 spiked:14/19c slept:8.5 weight:173lbs (sick)

QOC: Prince William Forest, Happyland. With the park thawed out and warming into the upper 50's F, I and a bunch of other people were happy to get back into orienteering again. Francis Hogle set courses that had some similarities to the 2007 US Championships which started in the same general area. The varying thicknesses of the forest was the prime factor to consider in route planning though my own early consideration was to run at a pace that I'd be able to hold for the course. Not running much for a while, while being sick and getting over it, my confidence in my physical shape wasn't good. I felt reasonably confident about being able to navigate the park but also knew from experience that it would be very technical navigation. The map was overall pretty good but could have used some updates in a few areas. I was pleased with the run but I had too many errors today too. Exemplifying it early on, I hit the reentrant for #2 right on but didn't see the control tucked into the ditch. I ran to the next ditch only to come back and find it at the first again later. My route to #4 was odd--I must have cut to the ridge it was on too early. I came across a lot of green and extra reentrants before finally getting there; very tentative. I also hacked-up phlem a lot which should have made it easy for others to hear me. I hit #5 just fine but as I was reading the map and leaving, I snagged a thorn or twig on my face below my left eye. As I turned to release, I only tore a gash. I shook it off but made an error going to #6 by going down, a reentrant too early. I relocated on a pit--the one thing I did well all day was relocate. It's a nice skill to have but not one which I'd like to have to use much. Leg #7 was similar to one that I'd vetted for in the US Champsionships in 2007. I passed Jon Pifer on the way then made the same mistake that I had before on this leg, by getting suckered over to the reentrant to the left. I hit #8 okay and saw Victor Lin going on the long leg to #13, the other way. Leaving #8, I got too high and left. After tunneling through the green slowly, I dropped into one reentrant past the one that I should have... I got #10, #11, and #12 okay. I just wasn't that fast. Going for #13, I went up the stream and fairly close to #7. After that I got slowed by the thick and thorny woods. Some of it pulled at my already cut face. I passed Mark Mace in the middle of nowhere which just goes to show how the thickness of the woods become walls that funnel people. At the road, I cut left a short way rather than go across the deadfall. The running on the direct route was some of the more open terrain of the course. The hiils weren't bad but I was slow. I got to thinking I should look for the control one ridge too soon but using contours, I figured this out on the run. #14 and #15 were turning controls; I ate a Gu at one of them. I got #16 just fine by skirting the deadfall on the right side of it. Going for #17, I ran through what was mapped as the worst green on the map--it wasn't bad at all using the hole I found near the reentrant junction. However, I got too high. Hitting a reentrant junction, I corrected. I hit #18 and #19 just fine. Running up the road to the Go control, I didn't feel too bad but clearer lungs would have helped. I was glad to be able to run the hills and keep my feet churning through the distance--inspiration from reading Born-to-Run was shining through.

Saturday Mar 6, 2010 #

Running (Street & Trail) 17:01 [3] 2.27 mi (7:30 / mi)
slept:7.0 weight:173.5lbs (sick)

From Northfield Rd. to Old Georgetown Rd. via Greenwich Park, to Johnson Ave. to Heampsteadt Ave. to McKinley St. to Garfield St. to Roosevelt St. to Jefferson St. to Northfield Rd. I had another busy Saturday that including round of duck pin bowling in the evening. After bringing Max back to earth from that and getting him to bed, I dragged myself out. It was easier running than the day before. I was about 7:40 at the first mile. There were still snowy parts to get through in Greenwich Park.

Friday Mar 5, 2010 #

Running (Street & Trail) 17:59 [3] 2.36 mi (7:37 / mi)
slept:4.0 weight:174.5lbs (sick)

From Northfield Rd. to Custer Rd. to Battery Ln. to Exeter Rd. to Edgemoor Ln. to Hampden Ln. to Moorland Ln. to Wilson Ln. to Aberdeen Rd. to Garfield St. to Northfield Rd. After a busy day, I got out rather late. It was partly to see if I could run while still having congested lungs and partly to help me get over being sick. I think running can actually help me get over being sick if done after the worst has past. As I started into this run, I felt fine climbing slowly. After 200m, it caught-up with me. I was sucking for air but luckily I reached the top of this small rise. I felt better till the next one and continued that way till the end.

Thursday Mar 4, 2010 #

Bicycling (Stationary) 30:15 [3]
slept:4.75 weight:174.5lbs (sick)

I had another long work day but still was motivated to workout. I rode better than the night before despite getting less rest due to a hacking cough; so that's a good sign that my health is returning.

Wednesday Mar 3, 2010 #

Bicycling (Stationary) 30:00 [3]
slept:6.0 weight:174.5lbs (sick)

After our self-made Family Day celebration (it's been 4 years since we brought Max home), I eventually got on my bike. I went to work today too and noticed then that I was weak. Cycling was no different but at least I did something.

Tuesday Mar 2, 2010 #

Calisthenics (General) 2:00 [3]
slept:9.0 weight:171.5lbs (sick)

45 Situps. I rested and felt better.

Monday Mar 1, 2010 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:175.5lbs (sick)

45 situps was all that I managed to do and it was hard at that. I intended to run from work and even brought my clothes there. I didn't feel so well as it was time to go. By the time I'd eaten and gotten Max to bed, I came down with fever chills that lasted into the night.

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