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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Oct 27, 2002:

activity # timemileskm+m
  Orienteering2 3:52:32 6.6(35:14) 10.62(21:54)12 /17c70%
  Running6 3:24:56 26.74(7:40) 43.04(4:46)
  Racketball1 55:00
  Weights3 30:00
  Total6 8:42:28 33.34 53.6612 /17c70%

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Sunday Oct 27, 2002 #

Running (Warm-up) 5:00 [2] 0.55 km (9:05 / km)

Warm-up at Kings Landing for QOC's meet.

Orienteering (Competition) 51:07 [4] 4.22 km (12:07 / km)
spiked:8/13c

QOC at Kings Landing Park, MD. Started badly but after getting used to the 1:5000 scale, I did better. See the Split List for comments. Splits lost.

Orienteering (Control Pickup) 25:00 [2] 1.9 km (13:09 / km)
spiked:4/4c

Control pickup at Kings Landing. Fell crossing a steep reentrant & bruised my right arm.

Saturday Oct 26, 2002 #

Running (Street & Trail) 36:30 [4] 5.4 mi (6:46 / mi)

From Buddy Attic Park in Greenbelt, MD., the Greenbelt Woods Loop. Ran with Jim from PGRC. Arms tired from weights earlier in the week.

Racketball (Workout) 55:00 [4]

Played with Lawrence Ong at UMD. Got off to a slow start with a 10-2 deficit, then came back to lose 15-9. The second game was much closer, going to game point twice before I won. I was behind in the third when we ran out of time, though Lawrence was getting much slopier with time due to being out-of-shape.

Orienteering (Course Setting) 2:36:25 [1] 4.5 km (34:46 / km)

In Fran Uhler Natural Area, setting courses for the meet December 8. Learning to read the interpretation of the technical areas better.

Thursday Oct 24, 2002 #

Running (Street & Trail) 14:05 [3] 2.1 mi (6:42 / mi)

Random roads around Northridge, Bowie.

Weights (Dumb Bells) 10:00 [3]

Push-ups, sit-ups, upper body dumb bells.

Wednesday Oct 23, 2002 #

Running (Street & Trail) 31:46 [3] 4.55 mi (6:59 / mi)

From Quill Point Dr., Fletchertown Rd. to High Bridge Rd. to the WB&A Trail to Hillmeade Rd. to Prospect Hill Rd. to Quill Point Rd. In the dark after dinner. Opposite direction of Monday's run. 6:47 mile pace on the WB&A.

Tuesday Oct 22, 2002 #

Running (Street & Trail) 1:25:03 [2] 9.8 mi (8:41 / mi)

From UMD Track, the North by Northwest route - NW Trail to the NE Trail to UMD. Temp in the low 50's. I was sore on the glute and back from the weekend so I did this in the dark with Bob Grumbine at his pace. On the trail, half-miles were 4:20 to 4:22. I did almost an identical route 2 weeks back in 69 minutes.

Weights (Calisthenics) 5:00 [3]

Push-ups & Sit-ups.

Monday Oct 21, 2002 #

Running (Street & Trail) 32:32 [3] 4.55 mi (7:09 / mi)
max:126

From Quill Point Dr., Bowie, MD: Prospect Hill Rd. to Hillmeade Rd. to the WB&A Trail to High Bridge Rd. to Fletchertown Rd., to Quetzal Rd. to Quill Point Rd. Started slow and a little tired from yesterday. Just under 7:00 miles on the trail and a faster uphill finish.

Weights (Dumb Bells) 15:00 [3]

Sit-ups, push-ups, and mostly upper body work with dumb bells.

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