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Training Log Archive: Nadim

In the 7 days ending Jun 5, 2005:

activity # timemileskm+m
  Running5 2:57:12 22.1(8:01) 35.57(4:59)
  Orienteering3 1:36:49 8.81(10:59) 14.18(6:50) 36037 /46c80%
  Calisthenics2 4:00
  Total7 4:38:01 30.92 49.76 36037 /46c80%
averages - sleep:6 weight:171.9lbs

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Sunday Jun 5, 2005 #

Running warm up/down (General) 10:00 [2] 0.75 mi (13:20 / mi)
slept:7.5 weight:172lbs

At McKeldin Area, Patapsco valley State Park, MD. Warm-up for the Beverage of Your Choice (Beer Chase) QOC season ender. After running with Dave Onkst a bit, I circled the area while the official club meeting was going on. Being noontime on the hottest and most humid day of the year so far probably negated the need to do extensive warm-up. It was around +85F during this. The pollen was so thick you could see clouds of it drifting across the park.

Orienteering race (Foot) 46:38 [4] *** 6.22 km (7:30 / km) +210m 6:25 / km
spiked:15/20c

QOC's Beverage of Your Choice meet at McKeldin State Park, MD. I didn't have much strength with the summer-like sun, heat and humidity. Running the beer option could explain some errors but I may have made them anyway. I spent much of the time exchanging leads with Ted. Errors near the end of the second loop got me--see the Split List. I got 4th behind Jon Torrance, Eddie Bergeron and Ted Good. After a picnic, we played 18 holes of disc golf. I scored 144 and of those playing all 18 I was 3rd behind Ted and Jon with Tim and Dave close behind.

Saturday Jun 4, 2005 #

Running (Street & Trail) 44:04 [2] 6.0 mi (7:21 / mi)
slept:7.5 weight:171.5lbs

From Ken-Gar I did the Kennsington loop down the Rock Creek Trail and back via the Kennsington Pkwy. My knee hurt initially but not as much with the slower pace (7:57, 8:01, 8:10) set initially by Leo and Paz (who went on farther). It was very humid. We avoided the Connecticutt Ave. underpass due to expected puddles.

Friday Jun 3, 2005 #

Running (Street & Trail) 42:29 [3] 5.55 mi (7:39 / mi)
slept:5.0

From Rosedale Ave. to Kentbury Ave., to the Georgetown Branch Trail to the Rock Creek Trail via Susanna La. to East-West Hwy & Meadowbroook, to the Georgetown Branch Trail via Terrace Dr. over the bridge over Rock Creek to Kentbury Ave. to Rosedale Ave. My left knee hurt as I took off. I almost stopped and went home to prevent further injury but instead I stuck it out and felt a bit better once reaching the gravel of the Georgetown Branch Trail. I ran into Dave Onkst just as I got to the Rock Creek Trail--okay, as I had to explain to Peggy we didn't bump but rather ran around in a dance before deciding to run a little together to East-West Hwy. It was a cold March 2nd since last I did this route and it's surprising how similar it was except for it being warmer and wet now. My left shoulder hurt again--this time after the run. My knees bothered me going out last time too. However, my quads hurt only like yesterday.

Thursday Jun 2, 2005 #

Running (Street & Trail) 59:39 [3] 8.5 mi (7:01 / mi)
slept:5.0

In Overland Park, KS. From Metcalf Frontage Rd. to the Overland Park/Indian Creek Trail at 103rd St. to Leawood City Park, loop the pond and back. It was about 81F and combined with the humidity, a bit more adverse a running condition than I've had luck with lately. Still, not having run much recently I felt good leaving my co-worker and boss to eat by themselves while I finally got out to run. I didn't push going out but felt like I was going fast enough that I might not be able to hold the pace most of the way. Coming back I felt better and pushed somtimes. With the uphill grade along the creek, my return time was 2 seconds slower. Available splits: 3:32, 3:22, 3:29, 3:28, 29:49 half-way, 3:26, 3:35, 3:29, 3:42, 3:34. During the run, my quads hurt sometimes like they were sore from earlier runs. Afterward, while waiting for dinner at a restaraunt, my left shoulder hurt a lot.

Wednesday Jun 1, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.0 weight:172lbs

45 situps in my Overland Park, KS hotel room. After getting up at 4:30am to catch a flight to Kansas City, MO I put in a full day with meetings and other work before a dinner with the boss and other directors.

Orienteering warm up/down (Warm-down) 22:10 [2] 2.4 mi (9:14 / mi)

In Lenexa Ko Par Park in KS. Warm-down with Mike. We jogged the course backwards together.

Tuesday May 31, 2005 #

Calisthenics (General) 2:00 [3]
weight:172lbs

45 situps. I worked late and didn't have time to do much else since I had to pack for my trip to KC too.

Monday May 30, 2005 #

Running warm up/down (Street & Trail) 13:00 [2] 1.5 km (8:40 / km)
slept:7.0

Warm-up at Watergap National Park, NJ for the DVOA Sprint Stage 1. I jogged to the start and did a few strides.

Orienteering race (Sprint) 15:24 [5] *** 2.0 km (7:42 / km) +75m 6:29 / km
spiked:12/14c

DVOA at Stuckey Pond, Stage 1 Sprint. This one was worth 40 points. I started 30 seconds ahead of Jon Torrance. With a small boo boo at #3, Jon caught up but passed me on the climb to #4. With 14 controls, they were so close together that you were on top of them before you knew it. Jon pulled ahead on climbs and I lost sight of him by #9. Going to #13, all was well but just before getting there I saw Jon coming back the other way saying "ooohh, that was bad." I didn't understand. I went on and punched kind of glad that I'd made contact again even if he'd made an error. I automatically turned around for about 15 meters then realized he was headed off in the wrong direction. I knew I had just punched #13 and check it again as I went past on the way to #14. I figured Jon was just further ahead than I thought because the course doubled back on itself. At #14 I punched and read my map as if I was going to #14 again. The lines were thin against the contours on the blown-up 1:5,000 map and I just didn't focus on the leg. The oxygen dept and confusion with Jon running the other way had done a number on me. I ran west parallel to the creek looking for the trail which I'd crossed w/o seeing. I finally read my compass and turned to cross the creek still looking for the trail. I was well west of it in the thick green. Hearing voices, I thought they were coming from the start not the finish. I looped a bit getting due south of the finsh still thinking I had more controls to find. I finally read more carefully and embarassingly went to the finish after losing +2 minutes. Jon had finished well ahead and Dave Onkst got me by a bit too.

Running (Street & Trail) 8:00 [2] 0.6 km (13:20 / km)

Warm-up at Watergap National Park, NJ for the DVOA Sprint Stage 2. I jogged to the start and did a few strides.

Orienteering race (Sprint) 12:37 [5] *** 2.1 km (6:00 / km) +75m 5:06 / km
spiked:10/12c

DVOA at Stuckey Pond, Stage 2 Sprint. A bit of deja-vue; this one was also worth 40 points. This time I started 30 seconds ahead of Joe Brautigam and a minute ahead of Peggy. Phil Bricker was 30 seconds ahead of me. Before the start I had guessed the location and could see the first control from the waiting area--not that it mattered much but I probably shouldn't have given it away. After passing Phil, I had another small 10 second boo boo at #3 by being too low thinking the control was in the reentrant. Joe didn't catch me there. I climbed the ridge a bit going to #4 and eventually dropped into the long reentrant. Joe had nearly caught me there by not climbing the ridge. He later said he had twisted an ankle around the time I dropped down into the reentrant. I guess he slowed as I was a few steps ahead going over the saddle. I kept looking on my right for sign of the ridge ending and stupidly let myself get drawn off by others who had climbed too early. This time Joe got ahead for good. Realizing my error being on the ridge slope, I went back down and into the reentrant and into the control (#4) behind Joe. Number 4 was the crux for just about everyone. The rest were easier. For me it was me all trying to catch Joe by watching him run off from the control while I stopped to read and verify the direction, then pursuing. Even when I could read ahead and go in and out, it seemed Joe was in and out faster. I liked his route choices for the terrain and didn't see any reason to try something different. Staying low here allowed faster running than staying on rocky ridge tops. At this pace I had trouble with the footing. Joe took a big fall going to #10 but was still far enough ahead to keep ahead of me. Though my route to the finish was shorter, the cliffs made me lose 5 seconds to him.

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