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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 30, 2015:

activity # timemileskm+m
  Orienteering3 2:52:18 8.76(19:40) 14.1(12:13) 58028 /32c87%
  Running5 16:47 1.42(11:49) 2.29(7:21)
  Other1 15:00
  Bicycling2 13:45 2.8(4:55) 4.51(3:03)
  Total8 3:37:50 12.98 20.89 58028 /32c87%
  [1-5]8 2:02:37
averages - sleep:6.3 weight:192.5lbs

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Monday Mar 30, 2015 #

8 AM

Bicycling (Commute) 6:15 [3] 1.4 mi (4:28 / mi)
slept:5.0 weight:192.5lbs (injured)

From Northfield Rd., to the Bethesda Metro Station. It was cool and I was carrying my laptop.
3 PM

Bicycling (Commute) 7:30 [3] 1.4 mi (5:21 / mi)

From the Bethesda Metro Station to Northfield Rd. I had another physical therapy appointment today. There are different therapists and each seems to have some different routines. The guy who worked with me today tends to have harsher protocols. The first time I had him it hurt pretty good but I did seem to gain some flexibility with him afterward. Today it hurt as much but for a much longer time and over a wider area. There were a lot of 7's and 8's. Most of protocols look a lot like different ways of twisting my arm off. It made me tired so I took it easy riding home into the wind with my laptop.

Sunday Mar 29, 2015 #

11 AM

Running warm up/down 2:00 [1] 0.15 mi (13:21 / mi)
slept:7.0 (injured)

Warm-up for OCIN's US Middle Championships at Carter Caves State Park, KY.

Orienteering (Foot) 48:06 [4] *** 4.3 km (11:11 / km) +210m 8:59 / km
spiked:19/21c (injured)

OCIN's US Middle Championships at Carter Caves State Park, KY. I suppose I ran better today. I was technically more accurate but with short legs, it was harder to make large errors. I kept a steady pace and struggled to get over the many hills. I thought about going around to #3 but apparently made the wrong choice for that leg. I suppose that's how AP shows that I had an error, when I was pretty much on the route I expected; just a little lower at first. I think I just had some hesitation on #6 and got a little high. For #8, I headed up to the trail and just before getting there I had a second thought. I started going straight at it just before reaching the trail but then I had a third thought which was to stick to my plan. My plan seems to have suboptimal. For #9, I slowed a little before going on and then found myself a little high, above the control. I got caught from behind going to #10 as I headed to what from a distance seemed like a depression to the right of the mapped one. We both went across the reentrant and climbed above the green getting to #11 but the other guy was pulling away. I still stayed within range, sometimes gaining and sometimes loosing ground. I headed out toward #14 thinking to take a road since we'd just crossed one, but then I realized it was one long cliff. I took a better line going across the parking lot toward #15 and once again was only seconds behind the other guy. He took off dropping fast toward #16; much faster than I can do right now. I partly contoured over to save climb, crossed the reentrant, and got on the trail. It was easy to follow the reentrant up from there, and the other guy was even with me as I left the trail (meaning that I'd made-up ground on his straighter route). He pulled ahead being stronger. Going to #17 was slow; the climb seemed gratuitous. I passed the boulder on the way toward #18 but seemed to have to turn left to get to the control from there. For #19, I crossed the reentrant early and used the trail a little. I contoured some and climbed some and again made up ground on the guy who'd passed me at #10. I used the building to dial-in the control. Leaving for #20, I headed for the trail but couldn't move well down the hill. I used the trail. I didn't realize that the trail went over a natural bridge but was glad for the reduced climb! I was able to run the climb to the finish but not very well. The course was pretty fun but physical and I'm a long way from being able to do one like it fast.

Saturday Mar 28, 2015 #

12 PM

Running (Street & Training) 4:00 [2] 0.3 mi (13:20 / mi)
slept:7.0 (injured)

Warmup in the campground area of Carter Caves State Park for OCIN's US Long-O Champs.

Orienteering race (Foot) 1:35:13 [0] *** 6.9 km (13:48 / km) +310m 11:16 / km
spiked:9/11c (injured)

OCIN's US Long-O Champs at Carter Caves State Park, KY. I was going to drive to the finish with the kids and hand them off to Peggy but the shuttle bus driver offered to take us there instead. At the handoff I was rushing to get my things but I forgot my bib and my O-shoes and didn't reali it until 10 minutes before my start time. Oh-well!

The trail shoes I had were okay and kept me more cautious. I was slow getting through the green to #3 and a little low--I went mostly straight but the trails were probably better to use a little. I went around to the right for #4 but when coming down I dropped a little early and did a little loop before correcting. I did a similar thing for #5, getting to the edge of the map because I was too high and was above a reentrant I expected to count.

For #6 I dropped down on the trails and crossed the reentrant into the green. I hit the curved trail going up but did take it. I stayed low partly from confusion because I hit it low and thought I was high, but also because I coul see it continuing the direction I wanted. I climbed at the next reentrant and got onto the right trail. The green slowed me but most of it wasn't scratchy. I took the upper trail to the bend and jumped off before it bent back. The map showed this to be passing through fight but it wasn't that hard. I dropped down and spiked the control from there. I heard the junior who where near me at #5 come in behind me.

For #7 I dropped down on the right and got to the trail intending to take it. Once there however, I decided that the valley route was better. The running was the best of the course but I was slow and hesitated in a few places. I caught an older guy just before the climb at the end.

I went around on the roads for #8, and climed to a trail from a road bend. I went right at #9 and spiked that too. For #10 I bailed out on the steep descent and climb but in retrospect that would have been better. Instead I went around to contour and use the trail. One guy almost caught up to me there. I ran down to #11 a bit loosely with it being hard to read detail. However I spiked it using the bridge. I ran harder on the run in passing some ladies and trying not to get caught by Vido who'd been closing in on me the last few controls. Overall it was a slow day but good fitness training and practice.

Friday Mar 27, 2015 #

4 PM

Running (Warm-up) 3:00 [3] 0.25 mi (12:01 / mi)

OCIN: Flying Pig and US Sprint Champs at Morehead State University, KY. Warmup in the the parking lot.

Orienteering race (Foot) 28:58 [4] 2.9 km (9:59 / km) +60m 9:03 / km

OCIN: Flying Pig and US Sprint Champs at Morehead State University, KY. I felt that I was doing pretty well through this sprint, only just slow. I missed the optimal route to #10 but didn't hesitate or lose much time. However from #11 to #12 I got around the building too quickly and lost contact with the map. I wandered sort of, trying to make things fit--I lost +2 minutes. I also missed the optimal route to #20. An older guy who'd been tailing me for about 5 controls almost caught me there when he took the right way. I got away from him again when I took the pedestrian bridge to #21 and he didn't.
5 PM

Running warm up/down (Terrain) 5:47 [2] 0.52 mi (11:07 / mi)

Morehead, KY. Warm down run from the finish to the start area.

Thursday Mar 26, 2015 #

4 PM

Running (Terrain) 2:00 [2] 0.2 mi (10:00 / mi)

NIH Grounds. I jogged over to get Max after his soccer practice.

Wednesday Mar 25, 2015 #

3 PM

Other (Physical Therapy ) 15:00 [3]

As part of physical therapy I did a series of resistance excercises. Most of them were with polymer strands attached to a wall. Two were with a pulley so that my right arm could stretch the flexibility of my left shoulder. I also got the usual electro stimulation, ultrasound, assisted stretching, and massage for the shoulder.

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