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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Feb 22, 2021:

activity # timemileskm+m
  Running6 4:26:36 27.98(9:32) 45.03(5:55) 302
  Orienteering1 1:29:47 5.32(16:53) 8.56(10:29) 340
  Other1 20:00
  Calisthenics5 5:00
  Total11 6:21:23 33.3 53.59 642
averages - sleep:6.8 weight:189.1lbs

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Monday Feb 22, 2021 #

5 PM

Running (Street & Trail) 45:40 [3] 4.64 mi (9:51 / mi) +67m 9:25 / mi
slept:6.75 weight:189.8lbs

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to Singleton Dr. to Bulls Run Pkwy., to the trail along the middle school to Ridge Pl. to Greentree Rd., to to Bradmore Dr. to Ewing Dr./Roosevelt Rd., to Garfield St., to Huntington Pkwy., to Hampden Ln., to Lambeth St., to Moorland Ln., to Charlcotte Rd., to Northfield Rd. Resting my legs above my head last night helped with the blood flow and made my legs feel better after the orienteering, but I was still tired today; even while starting out. I was slowed down by ice and old walked on snow in places. The worst was along Old Georgetown Rd., again, but I did get to use the bike lane eventually, and that had been plowed. It was in the upper 30s F.
6 PM

Calisthenics (General) 1:00 [3]

25 situps.

Sunday Feb 21, 2021 #

Event: QOC Hemlock
11 AM

Orienteering race (Foot) 1:29:47 [4] 5.32 mi (16:53 / mi) +340m 14:05 / mi
slept:8.0 weight:190lbs

QOC: Hemlock Overlook Regional Park, VA. We started from the Kincheloe Soccer Park - grassy but muddy fields that I'd only run through when doing an EX2 race a long time ago. I ran the Red course which unfortunately, was still about the right distance for me. The hills took it out of me this day. I felt about as tired at the beginning of course, as at the end. The early part involved more climbing. I made one big mistake and that was one I shouldn't have.

S-1 - I mostly ignored the trail, cutting above the first reentrant but over the one before the control. I wasn't sure I was reading the contours well. They seemed more generalized.

1-2 - I stayed to the right, using the ridge. Going right past #14, I cut through the green which wasn't bad. I descended a reentrant, crossed a large one and went over a spur to drop right in. I might have gotten a little to the left if the greener didn't encourage me.

2-3 - I went over to the right of straight, using the reentrants. Going over the ridge, I was a little to the left at the end, but close enough to see it.

3-4 - I went just right of straight at first, passing near but not seeing #7. I gained on another guy ahead of me by not having to go as far down, and climb back up as we crossed reentrants. I did the same attacking, and spiked it, ahead of the other guy.

4-5 - I ran straight but came left of the control. I didn't see any of the other mapped rootstocks and was left of where the control was. The guy I'd seen at #4 started left of me but when he didn't see me finding it, he cut right, behind and above me. I had cut right by that time too, and saw the control. I was able to get there first.

5-6 - I went straight, but I read the contours wrong. The other guy passed me along the way but was more to the right. Reading them backwards, I was anticipating a spur, not a reentrant. I hit the trail beyond, and climbed more heading to high ground. I then read the control to be in a reentrant. This didn't make sense so I turned back, almost hit the trail again before dropping down to finally hit it. I'd lost about 4 minutes. My GPS track shows that I was incredibly close when I'd missed initially.

6-7 - I tried to go straight. On the last reentrant, I couldn't see a ditch ahead of me, except off to the right. I went there and it was it. I'd drifted left.

7-8 - I went fairly straight until past #3 which I did not see. Afterward, I dropped and contoured around the reentrant system. Popping over the spur, I spiked #8.

8-9 - I went right of straight, using the reentrant system to get to the trail. Crossing the trail further to the right, I made my way slowly to the saddle above. Descending a big reentrant, I went past some mapped boulders, then crossed the stream. From there, I angled up and spiked it.

9-10 - I started out straight, past the training equipment, the power lines, and then down to cross the big reentrant. As I climbed out toward a saddle, I confused myself thinking I was heading toward the saddle to the east. I cut left expecting to have to cross a hill and another small reentrant, but seeing the green of the mountain laurel, I followed the edge and it took me right to the control. In other words, I'd executed the route efficiently but didn't realize I was doing it--that was somewhat lucky.

10-11 - I ran straightish, but contouring a little. I went past the lodge that we'd hosted many winter events in, but I did that on the right side of it. It seemed more efficient to not drop down and have to climb through the green, so I used the parking area to drop in from above. That route wasn't so good either. Some ropes above knee height were in my way that I had to cross multiple times. The green wasn't so easy to get through either. Once at the powerline ride, I could run again.

11-12 - I used the power line ride to get to the road. At first I wasn't sure how to do the rest. Rounding the out of bounds corner I stayed on the leg line until the first reentrant system, then climbed the longer straighter reentrant towards #8. I got on the ride until I crested the hill. From there it was a nice run downhill on the flattish ridge. I paid close attention to my compass. The snow may have helped me see the shape of the hills better than I otherwise might have. I passed Francis Hogle, and Hideharu Tanaka, before pausing above the control. I couldn't see it ahead despite good visibility the recognizing the bottoming-out of the hill. Going a little further, I saw it just to my left.

12-13 - This was mostly straight. I did aim-off a little to the left to save climb, but the unmapped deadfall forced me back to straight. I spiked it.

13-14 - I climbed up to the trail, turned left, but then veered off to the ride. From there I went to the reentrant junction and then attacked to spike it. I saw Mark Mace along the way who asked me how I was doing. I was tired but said okay, thinking that the finish was near.

14-15 - I used the ridge that I had between #1 and #2. Crossing a reentrant and then the trail I drifted to the left side of the ridge. That took me into the deadfall, which wasn't bad. I hooked right at the end and spiked it. Like at #5, I wasn't sure that the control was on the mapped rootstock. It seemed in the center of the circle on the formline.

15-16 - I debated dropping right away but the vegetation didn't look so good. Going straight, I crossed the little stream with a splash that got both feet wet for the first time. I was pretty slow crossing the hard frozen snow at the end. This was mostly being tired.

Saturday Feb 20, 2021 #

5 PM

Running (Street & Trail) 43:10 [3] 4.62 mi (9:21 / mi) +15m 9:15 / mi
slept:7.0 weight:188.6lbs

From the intersection of Elmhirst Ln. and Elmhirst Dr., to Elmhirst Pkwy. to the Elmhirst Trail, to Cedar Ln., to Beach Dr., to Stoneybrook Dr., and back. It was 28 F. Since it was still icy, even the wet places I saw the night before, I ran in Rock Creek Park again. The temperature was in the upper 20s F. and there was some wind sometimes. I was tired and had stayed inside all day, finishing the making of a video from our summer vacation. I wasn't looking forward to going out when I did. A part of my apprehension was the Achilles cramping that I felt after my run yesterday--I had none of that tonight. I kept a comfortable pace, even when two other runners passed me in the first mile.

Friday Feb 19, 2021 #

6 PM

Running (Street & Trail) 46:27 [3] 5.0 mi (9:17 / mi) +8m 9:15 / mi
slept:7.0 weight:189.4lbs

From the intersection of Elmhirst Ln. and Elmhirst Dr., to Elmhirst Pkwy. to the Elmhirst Trail, to Cedar Ln., to Beach Dr., to Knowles Ave. and back. Once again, I thought that this run would be a little shorter than it was, and coincidentally, the out and back route measures right at 5.0 miles on GMap Pedometer. I picked it to stay on the road as much as possible, and to avoid the snow and ice. The first and last miles were a little slow because of snow and ice on the Elmhirst Trail. The closed-off Beach Dr. was basically dry with a few wet places. It was 34 F when I ran but later this night all of those wet spots turned icy. I ran okay, but was feeling tired at times. Starting out, I'd felt bloated and I weighed-out heavy. I've found that running on ice and snow or frozen streets can sometimes affect my knees. I felt some of that this week but not during this run. Instead, after finishing I felt something new in my right Achilles tendon which is worrisome. After stretching and starting to drive, I had involuntary contractions in that tendon, like a cramp does. I was able to head off what seemed like some real pain by relaxing, pulling up my toe, and adjusting my foot, but I felt if more later at home. I could have been dehydrated but that'd be odd since my larger muscles didn't cramp.

Calisthenics (General) 1:00 [3]

25 situps.

Thursday Feb 18, 2021 #

5 PM

Running (Street & Trail) 45:49 [3] 4.52 mi (10:08 / mi) +60m 9:44 / mi
slept:6.4 weight:189.7lbs

From Northfield Rd., Custer Rd., to Huntington Pkwy., to Old Georgetown Rd. to Beech Dr. to Singleton Dr. to Bulls Run Pkwy., to the trail along the middle school to Bradmore Dr. to Ewing Dr./Roosevelt Rd., to Grant St. to Northfield Rd. Sleet and freezing rain had fallen the night before along with some snow. Streets had been plowed but virtually all the sidewalks were not cleared. To make matters worse, plows on Old Georgetown Rd. had thrown the snow onto the sidewalks. I moved pretty slowly in the first mile and eventually decided to cross all 6 lanes to run on the others side. That part is considered a part of the Bethesda Tolley Trail and the walkway/path was cleared by National Institute of Health (NIH). After passing W. Cedar Ln., I got onto the new cycling lanes they'd added in the last year (after a boy had died cycling on the busy road). After getting off of Old Georgetown Rd., I was mostly on plowed backstreets and I could resume a better pace. I wore my Ice Bugs with the nubby spikes which helped me in the snows and on occasional ice but they were less necessary elsewhere. They felt like they lacked shock absorption on the pavement, even if they did give me steady foot assurance of not slipping and falling. It was just below freezing starting out. I felt weak and took it easy.
6 PM

Other (Snow Shoveling) 20:00 [3]

The snow on our driveway and walk was really ice, or in some places, slush. I couldn't get under it without first cracking it up. Max finished it off.

Calisthenics (General) 1:00 [3]

25 situps. Afterward, I had spaghetti which Samantha made for us.

Wednesday Feb 17, 2021 #

6 PM

Running (Street & Trail) 43:10 [3] 4.6 mi (9:23 / mi) +83m 8:53 / mi
slept:6.75 weight:187.7lbs

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Alta Vista Rd., to Linden Ave., to Pooks Hill Rd., to Rockville Pike. and the Bethesda Trolley Trail, to Maple Ridge Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd., to Northfield Rd. I felt tired starting from the first mile. I didn't feel better during the run, however, I ran a minute faster on the same loop than I did 9 days ago. It was in the mid to low 30s F and well past sunset when I started.
7 PM

Calisthenics (General) 1:00 [3]

25 situps

Tuesday Feb 16, 2021 #

6 PM

Running (Street & Trail) 42:20 [3] 4.6 mi (9:12 / mi) +70m 8:47 / mi
slept:5.75 weight:188.7lbs

From Northfield Rd., Custer Rd. to Wilson Ln. to Glenbrook Rd., to Bradley Blvd., to Kennedy Dr., to Dorset Ave., to the Little Falls Trail, to Hillandale Rd., to Bradley Blvd., to Arlington Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd., to Northfield Rd. I worked late so I got started running late. Though the wind had slowed by that time, it was still going well. It was at my back as I was going downhill for 2 miles, then I ran into it the whole way back where not protected. As can be expected, I was fast for the first 2 miles but slow coming back. I was partly sore from recent runs. It was in the low 40s or upper 30s F during the run and it was nice to have on lighter clothing.
7 PM

Calisthenics (General) 1:00 [3]

25 situps.

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