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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Nov 11:

activity # timemileskm+m
  Orienteering2 1:56:58 8.41(13:54) 13.54(8:38) 403
  Bicycling3 29:04 6.8(4:16) 10.94(2:39) 110
  Running2 20:33 1.86(11:01) 3.0(6:51) 16
  Total5 2:46:35 17.07(9:45) 27.48(6:04) 529
averages - sleep:6.8 weight:189lbs

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Saturday Nov 11 #

11 AM

Running 17:33 [3] 1.65 mi (10:39 / mi) +16m 10:21 / mi

Orienteering race (Foot) 53:35 [4] 6.6 km (8:07 / km) +195m 7:04 / km
slept:6.0 weight:189lbs

This was a surprisingly good day for me. I went into the race with low expectations since I hadn't trained much over the +1 month (many demands of life). I thought about just keeping a steady pace. The map was new to me but it played to things I like such as subtle features and contours, plus open forests without a whole lot of rock detail. I thought Francis did a great job with the mapping and I'm used to his style--I had even course set just a few miles away 2 weeks earlier in Prince William Forest (steeper but similar terrain). I enjoyed Tom Strat's course too, having run many others he had set before.

S-1 - I ran on the trail until the saddle, then dropped to the stream. On the run, I hadn't been able to read the formline for the small dam that I went across on but it did confuse me with expecting the mapped pond to be further up (it was further up but was not visible). I paused briefly, then went on with a good feel of what to expect from the small reentrant.

1-2 - I ran straight, reading the contours pretty well. I felt I was a little left and was losing contact where the map flattened-out. However, hitting blue and yellow streamers surprised me. I cut right to go around them and presumed I was rounding the mapped out of bounds area. Attacking and seeing a reentrant on my left that was deeper than expected, I stopped and cut right. I relocated in a small reentrant with the only green in the area and proceeded on to hit it with no further trouble.

2-3 - I went straight at it on bearing and saw it upon cresting the hilltop.

3-4 - I ran straight and my bearing was true. I did see other runners going over the ridge in different places but did well ignoring them. There were some that I followed coming from other directions, into the reentrant.

4-5 - I dropped down, then climbed the hill long the stream.

5-6 - I stayed somewhat high to the road, crossed the creek and cut in from the trail intersection and a small reentrant since that was a good attackpoint.

6-7 - I was a little left of the line initially but just kept my bearing. I think I first saw AJ Riley pass me on this leg. AJ had gone around to the right but we converged with him a little ahead of me.

7-8 - I again went fairly straight. I converged with the stream as it gently bent but I didn't see a boulder I was looking for. I spiked it.

8-9 - I thought about bouncing off the road and even aimed that way. However, I found myself right of the mapped open ground which was straight-on the line; I kept going straight and spiked it.

9-10 - This time I did go to the road. I was moving slowly so I counted the road bends easily. I left from a bend to avoid climbing as much as possible. I did go over a small knoll and caught a guy. After that I cut right without losing any time at the first reentrant.

10-11 - I ran fairly straight along the hillside and expected to see the trail. I could see it briefly before I got to it but where I'd converged, it wasn't visible. I crossed without really knowing it and dropped to the stream. I paused briefly and a fast young woman closed in before doing the same. I ran along the stream and paused again to debate crossing. I chickened out and went the way the young woman had (she decided faster than me) up a hill and around some green to the bridge. From the bridge I ran the trail and crossed again at a bend. I was aiming straight at it initially but thought I might be faster staying low and going around the left. It was further up to the right than I anticipated.

11-12 - I went straight-ish, dog-legging my way in. After crossing the stream I threaded between the deadfall well. I stumbled on the man made objects near the top and knew to go down and around the spur from there. I ran straight at it this time, and hit just above the control, still close enough to call it a spike. The green in the area was thicker than expected.

12-13 - A few had found #12 just before me, including Evelyn Brautigam, coming from other directions. They all seemed faster than me but I chased them to the trail. I was able to pass all but Evelyn by staying on the trail, though I had to pass one guy twice who'd gone straight.

13-F - I was tired from the climb to #12. A West Point runner whom I'd just passed when going to #12, out-sprinted me easily.

As I said, I was pretty surprised to be leading the M55+ field as I knew many had been running faster lately, and I anticipated that they would beat me. The courses didn't seem that hard to me but it was basically home terrain. Additionally, there were other M55+ runners who competed in other age groups or weren't able to travel to the competition.

Friday Nov 10 #

1 PM

Bicycling (Commute) 16:04 [3] 3.69 mi (4:21 / mi) +63m 4:08 / mi

From Northfield Rd., to Bradley Blvd. & Arlington Rd., then back. I had some errands to do on my day off from work, and I had lunch. At only 42 F, it was somewhat cold and windy and I was underdressed.

Wednesday Nov 8 #

8 AM

Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi) +26m 4:02 / mi

From Northfield Rd. to the Bethesda Metro Station.
7 PM

Bicycling (Commute) 7:00 [3] 1.7 mi (4:07 / mi) +22m 3:58 / mi

From the Bethesda Metro Station to Northfield Rd. via Battery Ln.

Sunday Nov 5 #

9 AM

Running warm up/down (Trail) 3:00 [2] 0.35 km (8:34 / km)
slept:7.5

DVOA’s 50th Anniversary National Event, at Mt Penn. I jogged down the trail from the start with Ted Good, Max, and Peggy. It was cold and breezy up on top so it felt good to run, even if it was foggy and damp.

Orienteering race (Foot) 1:03:23 [4] 4.31 mi (14:42 / mi) +208m 12:47 / mi

DVOA’s 50th Anniversary National Event, Mt. Penn, PA. I was hoping for a slightly better day. Overall, I didn't feel that I had done badly. There was definitely room for improvement, both physically and with my navigation. Mainly, I didn't pickup on the better route choices. It was foggy and windy at the top of the mountain where we started.

S-1 - I didn't run hard down the trail, and kept going where it ran out on the map. There was easily enough there to still follow it. After crossing the road, I went forward in the same direction, saw the ditch, and ran back up to the control. Aside from the relocation at the ditch and hesitation at an early trail intersection, I didn't think I had lost a minute to everyone, as AP shows.

1-2 - I got on the wrong trail initially, then cutover to the one that angled downward. At the next intersection, I turned right, and ran to the next intersection again. From there I attacked and spiked it.

2-3 - I walked up initially, then as it leveled out, I ran to spike it.

3-4 - I suppose my glasses had fogged while climbing to #3. I didn't see the high trail route. Though it was 4 contours up, it might have been better for me. I cut across, climbing a little and dropping. I thought I was above #1 when I hit a trail and decided to go down to bend near #1. However, I was already near #1 when I went further down. I made my way back up when I saw the road and tried to avoid the out of bounds area as I climbed. I wandered over to the triangle intersection a little confused with the road symbol for what I thought was more of a vehicle track. I spiked it from the intersection but lost a few minutes on this leg.

4-5 - I went straight and turned right when hitting the trail. I took the ziz-zaggy trail upward and saw the control from the end of the trail at an intersection.

5-6 - I thought about going far left on the road but ran to the intersection, along the power lines, into the field, and across to a trail that got me to the top of the mountain. I had to pause a little along the way to read. My glasses were foggy enough that I had read the power lines to be a trail. From the trail bend at the top, I got to the reentrant north of the control. I ran along the side of that until hitting it.

6-7 - I was catching another older runner on this leg and then a Blue runner came by from above attacking the same control. The Blue runner hit it first, then the guy I was chasing.

7-8 - I ran on bearing and passed the runner I'd seen on the previous leg. I went on the left side of the vegetation and in. The Blue runner had led the way.

8-9 - I thought about the way around to the right but felt I wasn't navigating that well, nor running well through the rocky terrain. I climbed slowly at first. Getting over the top, I drifted right a little. Crossing the power lines, I'd unknowingly picked up on my pants a whole lot of the very scratchy seeds on top of my right thigh. Later this leg would hurt a little and was a bloody mess when I finished. I'd picked up similar seeds in the Stumble a few weeks ago and was just getting rid of the scabs. From the road, I cut left and then right to go out along the spur. The end of the spur was rocky as mapped, but I hadn't expected that to slow me down as much as it did. I descended and saw Istvan with some other runners coming back at me. I thought they had been coming from #9 but they were leaving #10 and had passed #9. I got drawn off by them to the right, where I punched an incorrect control I recovered and went on to hit #9 well--it was just lower than I'd thought it'd be.

9-10 - Straight at it, I didn't go all out but hit it perfectly.

10-11 - I thought to go around the rocky spur and hill but mainly went straight. This took me up and down a few times. I crossed the road near a spur with a control and went on to spike it. I never saw the downhill trail route to the left.

11-12 - Straight up and around to the right of the unmapped bit of deadfall.

12-13 - I ran straight. A West Point runner coming from my left changed directions as our paths crossed and we both ran toward the knoll on the other side of the road. I punched the control there, then realized it was past the knoll.

13-14 - I aimed off to the left. I don't think I saw the trail paralleling the streams. I got hung-up in the green and rocks along the stream. Fortunately I pulled to the right for faster running. On the run, I hadn't seen that there were 2 streams but pulling onto the spur between the streams, I saw it--sloppy.

14-15 - I took trails but ran with caution. I wasn't seeing things well with foggy glasses. I expected the control to be more above the trail.

15-16 - I let loose to finish. It felt good being able to run downhill without worrying about tripping on rocks or sticks. It felt good running overall!

I finshed 6th in the age group with a few runners not far ahead but Peter Hartman and Greg Balter 8 and 10 minutes ahead. I didn't expect to win or anything like that but could tell I'd lost some physical conditioning by not working out much in October (work and other family things were especially busy that month). Overall, I had a fairly solid weekend for navigation (considering the fog on Sunday).

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