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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 26, 2005:

activity # timemileskm+m
  Orienteering2 3:16:58 12.03(16:22) 19.36(10:10) 61521 /29c72%
  Running3 1:09:14 8.94(7:45) 14.39(4:49)
  Bicycling1 43:30
  Calisthenics3 7:00
  Total7 5:16:42 20.97 33.75 61521 /29c72%
averages - sleep:5.6 weight:169lbs

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Saturday Mar 26, 2005 #

Running warm up/down (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
slept:4.75 weight:169.5lbs

In Brandywinde State Park, DE for DVOA's meet. We ran into traffic on the drive up I-95 and had to rush a warm-up run to the restrooms and back to the start. However, the drive up was fun with the QOC crowd discussing O' technique yet self-depricating our abilities to live-up to them.

Orienteering race (Competition) 1:05:26 [4] *** 7.69 km (8:31 / km) +280m 7:12 / km

DVOA: Brandywine Creek, near Wilmington, DE. Starting after 1pm with Mihai Veres, Ted Good, Dave Onkst, and Michael Warlters minutes ahead, I chased. I only ever saw Michael but placed okay. I kept second guessing myself, changing plans and resulting with errors. Since we were rushed starting after starts were to end, I lost a little time at controls by not having written control descriptions and codes on my card. I had to verify by unfolding the maps then find myself on the course again after checking the codes. See the Split List--I have been getting so used to e-punching that I kept forgetting to take splits at several controls.

Friday Mar 25, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:169lbs

Exercising the mind today. Heidi Onkst got us together to go to a play in one of her company's theatres. It was on a Columbine story; very well written, executed, acted and timely. Maybe the production aspects will spur me to run well at Brandywine. 45 situps.

Thursday Mar 24, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.25 weight:169lbs

Working late again after taking a day off leaves me little time for running. 45 situps.

Wednesday Mar 23, 2005 #

Running (Street & Trail) 54:14 [3] 7.29 mi (7:26 / mi)
slept:5.75 weight:168.5lbs

From Old Georgetown Rd. and Montrose Rd. to Randolph Rd. to the Rock Creek Trail to Cedar Ln. to Rockville Pike, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. With our zoning variance hearing today, I took the day off. It rained hard all day so expecting a wet one, I grabbed the heavy Goretex and got a ride w/Peggy to a fabric store so I could run back. The rain stopped but it was still ~40F. I felt tired pretty soon after getting to the Rock Creek Trail and must have been dropping in blood sugar levels as I got light headed (this has happened several times this week even when not running). Slowing and taking off my gloves I recovered and decided not to extend it as planned; I headed straight home. Because I was expecting flooded trail (only a bit of it was under water) I had used my old running shoes--they felt hard and didn't cushion much for my left knee. Oh yes; the variance hearing was positive but not yet finalized.

Tuesday Mar 22, 2005 #

Calisthenics (General) 3:00 [3]
slept:5.75 weight:168.5lbs

Working late again to get on-track for being off tommorow, I found myself too beat too do anything but 45 situps. I've been really sleepy this week.

Monday Mar 21, 2005 #

Bicycling (Resistance Trainer) 43:30 [3]
slept:6.0 weight:169lbs

I was sleepy all day and with some sore spots around the ankles I thought to just ride and read.

Sunday Mar 20, 2005 #

Running warm up/down (Warm-up) 10:00 [2] 1.15 mi (8:42 / mi)
slept:6.5 weight:169.5lbs

Jogging around the Prince William Forest Turkey Run parking lot to warm-up for QOC's meet.

Orienteering race (Competition) 1:45:02 [4] **** 9.56 km (10:59 / km) +335m 9:21 / km

QOC at Prince William Forest; South Fork, Quantico Creek. QOC's course setter trainee's set the course under the direction of Francis Hogel. I should have expected the classic long leg of Francis' courses but was surprised to find 6 legs approaching or well over 1K. Mistakes were costly with few easy relocation features. I enjoyed it all including the almost 60F day. I lapsed concentration twice and paid the price (~4:00 and 10:00 minutes); I not only lost my place but suddenly presumed I was elsewhere on the course at big reentrant junctions. I think the lack of taking a Gu with me added fatigue and contributed to the mental errors. The starts were from Turkey Run Ridge thus allowing us to get to many nice parts of the park that I was not very familiar with. See the Split List.

Orienteering warm up/down (Control Pick-up) 26:30 [2] *** 2.11 km (12:34 / km)

I was pretty beat after running around at #8 so long. However with few people to pickup and Jon Torrance's inspiring dual races, then control pickup, I decided to grab a few controls and e-punch boxes too--thanks for waiting Peggy... Jon ran a 10 mile trail race in the park getting 3rd and then ran 77 minutes on the same Blue course that just took me 104 minutes. Scary thunder sounded as I gathered them but no rain fell on me. My left ankle/achilles hurt some.

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