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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 13, 2010:

activity # timemileskm+m
  Orienteering1 2:06:43 6.65(19:04) 10.7(11:51) 34014 /19c73%
  Running2 1:35:38 12.61(7:35) 20.3(4:43) 115
  Other1 1:00:00 2.6(23:05) 4.18(14:20)
  Calisthenics4 8:00
  Total8 4:50:21 21.86 35.18 45514 /19c73%
averages - sleep:6.3 weight:172.5lbs

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Saturday Mar 13, 2010 #

12 PM

Other (Canoeing) 1:00:00 intensity: (20:00 @2) + (40:00 @3) 2.6 mi (23:05 / mi)

Austin, TX. From the Zilker Park canoe house, up Barton Creek toward Barton Springs Pool, down Barton Creek to the Colorado River, downstream to S. Lamar Blvd. upstream toward the Mopac Expressway, back to Barton Creek and the boathouse. With Peggy up front, Max in the middle, and myself in the rear, we had an enjoyable canoe outing. We saw lots of other boaters, ducks, geese, and big turtles. There was a good breeze blowing on the open river and it was sunny. If I'd have taken a GPS track, it would have looked rather wavy. Sometimes Max helped with that by dragging his paddle. Overall we moved quick across the waters. We had a near collision at the end when a group of younger guys had trouble with left and right being backwards and we scraped sides. My arms felt tired after we finished and I sweat a bit. Temperatures were in the mid-70's F. Later-on, we had lunch and came back to Zilker Park to see the Umlauf sculpture garden.
5 PM

Running (Street & Trail) 14:41 [3] 2.03 mi (7:13 / mi)

Bastrop, TX. From Hunter's Crossing, south to a neighborhood development and around it on a perimiter trail and roads. The run was flat and a breeze kept it from feeling hot. I felt full starting out (my stomach hasn't been good for at least 2 weeks) but I was happy to have finally gotten in another run.

Friday Mar 12, 2010 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:173.5lbs

45 situps. It was a travel day and a planned run in Bastrop State Park, TX did not materialize due to a lack of time. Instead, Max got time to play at a playground and feed ducks in the Colorado River. In my lack of training lately, I'm getting much more efficient at doing situps again--even on a full stomach.

Thursday Mar 11, 2010 #

Calisthenics 2:00 [3]
slept:4.5 weight:172.5lbs

45 situps. It was another busy day and evening.

Wednesday Mar 10, 2010 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:171lbs

45 situps. It was a busy day and evening. I was too tuckered out to run when I got a chance.

Tuesday Mar 9, 2010 #

Running (Street & Trail) 1:20:57 [3] 10.58 mi (7:39 / mi) +115m 7:24 / mi
slept:6.0 weight:172.5lbs (sick)

From 14th & Independence Ave. to 17th St., along the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, to the C&O Canal Towpath, to the Capital Crescent Trail, to the Little Falls Trail, to Masachusetts Ave., to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to Edgemoore Ln. Like many in the DC area today, the 62 F sunny weather (that I started with) motivated me for a longer run than I've been doing lately. I set out trying to keep things comfortable. I can't recall having been passed so much in the past. It was partly a sign of being older, being sick and being amongst people with Spring Fever. A pair of women passed me along the Reflecting Pool but it seemed like they were doing intervals. I almost passed them again as they slowed at the steps leading up toward Lincoln Circle. Another guy passed me along the Potomac River on the way to Georgetown. He kept slowing down and when he noticed me catching him again, he'd speed-up. Leaving Georgetown, another guy moved past me quickly. I could see him continually pulling ahead to Fletcher's Boathouse where he turned up toward MacArthur Blvd. Once I got off the towpath, I moved steadily up the grade and felt like I was cruising pretty well. It had gotten too dark to read my watch. I put more effort into it as I neared the first crux of the water treatment plant. On the Little Falls Trail, I could feel myself slow a bit--it was hard to tell what kind of pace I was doing and it was much cooler--I even felt a heat island approaching Bethesda. After finishing, I went into a nasal drip hacking fit that was so pronounced and continuous (until I finished driving home) that I was on the verge of getting out of breath from it. I think it had been September when I last did this route, and before that, last April. Available measured splits: 7:34 (1 mile), 7:51 (1.02 mile), 3:51 (half mile), 3:51, 3:51, 3:49, 3:55. I missed seeing the last two mile markers in the dark. Overall, the splits were faster today but I'll still look for improvement.

Monday Mar 8, 2010 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:172.5lbs (sick) (rest day)

45 situps. I would have liked to run but once I finally got a chance in the evening I was too worn out. I had been tired all day--perhaps this is a relapse of being sick.

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.

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