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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Sep 18, 2005:

activity # timemileskm+m
  Running5 2:57:03 23.5(7:32) 37.82(4:41)
  Orienteering1 1:57:49 7.08(16:38) 11.4(10:20) 1818 /24c75%
  Bicycling1 1:39:00 25.5(3:53) 41.04(2:25)
  Calisthenics3 5:00
  Total7 6:38:52 56.08 90.26 1818 /24c75%
averages - sleep:5.9 weight:168.5lbs

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Sunday Sep 18, 2005 #

Running warm up/down (Street & Trail) 11:00 [2] 1.1 mi (10:00 / mi)
slept:8.0 weight:169lbs

Lake Accotink, VA. Warming up around the dam for QOC's meet on National Orienteering Day.

Orienteering race (Foot) 46:10 [4] *** 5.55 km (8:19 / km)

QOC: Lake Accotink Park. I started off okay but rushed out of #2 in the wrong direction. At #4 I ran around a bit and suspect some map problems. At #5 I had a bad attack and got a bit high, hitting an unmapped trail. Midway through, Syd the course setter had an off the clock challenge to go up and down a new trail, memorize the route and map it in later. I did this in 6:39 and was once again on the clock. Going on the long leg on the trail toward #12 I was reading ahead and started to focus on #13. I went there, realized what I did and had to run 230m back to #12. I felt I was running quickly but not very accurately. The thicker green areas again often gave me trouble.

Orienteering (Mapping) 6:39 [3] 1.0 km (6:39 / km) +18m 6:06 / km

Lake Accotink, VA. Syd Sachs challenged us to remember the mapping of a new trail during the middle of the race.

Orienteering (Control Pickup) 1:05:00 [2] *** 4.85 km (13:24 / km)

Lake Accotink, VA. Pickup of controls and e-punches. I ran with Lawence Whitmore, an adventure racer who wanted some tips. I had wanted to checkout #4 where I had problems earlier. I still think something was wrong with the map there but I'm not sure what it was. My arms got some work during this. The bag with 11 controls (one more that Lawrence got) and e-punches got heavy.

Bicycling (Road) 1:39:00 [3] 25.5 mi (3:53 / mi)

From Lake Accotink near the dam, trails to King Aurthur Rd. to Gallow Rd. to the W&OD Trail, to Williamsburg Rd. to Glebe Rd. to Chain Bridge to the C&O Canal Towpath, to the Capital Crescent Trail, to Rosedale Ave. To get across town and back home I started off slow on rough bluestone trails more conducive to mountain bikes. Once on roads I hit some hills and I didn't have a map. I made a few wrong turns to dead ends as I felt my way northward. I felt fairly tired by the time I got home and like I hadn't retained much cycling shape. Thanks Dave and Heidi for carrying my stuff back.

Saturday Sep 17, 2005 #

Running (Trail) 1:00:53 [3] 8.2 mi (7:25 / mi)
slept:6.0 weight:168.5lbs

From Ken-Gar Park, down the Rock Creek Trail to the fountain at Spring Rd. and back with MCRRC. I started easy--level 2 with Leo and Alex. It felt much cooler than San Antonio did. Leo and Alex were going further so I came back alone and quicker--level 4. I started feeling hot before turning around. On the way back an 8K race was going on along Beach Dr. I paralleled their path around their 2-mile mark as the timer called out 14:15. I was passing people. Splits on the trail: 7:46, 7:54, 7:55, 7:57 (32:39 at the turnaround), 6:51, 6:48, 6:51, 6:37.

Friday Sep 16, 2005 #

Running (Street & Trail) 15:09 [3] 2.0 mi (7:34 / mi)

San Antonio, TX. From Commerce St. near the Rivercenter Mall. Out and back through the Riverwalk before flying back home. It was hot and more humid than the night before with record heat expected.

Thursday Sep 15, 2005 #

Running (Street & Trail) 44:34 [3] 6.2 mi (7:11 / mi)

San Antonio, TX. From Commerce St. near Rivercenter Mall, westward mostly on Commerce Street and W. Martin St. to N. Hamilton St. and back. I started sometime after 6:30pm which was fortunate due to light traffic through the city blocks. I thought to hit the river north of the city and ran without a map. If I had gotten lucky there would have been a trail along it worth exploring but leaving the downtown area and upon crossing the more than proverbial train tracks, I hit the river. It didn't look very runnable and the neighborhood deteriated too. I knew thing were getting bad when I saw more stray dogs and passed by not one but four bail bond businesses in a row. Police cars crossing back and forth were both raising and reassuring my nerve. I turned around at sunset. All was well, though very hot and humid in the low 90's F. Back in the nicer Riverwalk area, I had a nice dinner in a quieter spot with live jazz (Dolores Del Rio). A belly dancer had just finished when I got there.

Wednesday Sep 14, 2005 #

Calisthenics (General) 2:00 [3]

San Antonio, TX. 45 situps in my hotel room after a long day of meetings.

Tuesday Sep 13, 2005 #

Running (Street & Trail) 45:27 [3] 6.0 mi (7:35 / mi)

San Antonio, TX. From the Rivercenter Mall area, down and up the San Antonio River on the Riverwalk and and some roads parallel to the river. Once the Riverwalk ran out, I got past the Blue Star St. warehouses and was turned around in a lonely area at dusk by 2 loose dogs with a 3rd one barking and getting closer. The nicer Riverwalk was runnable especially after getting past the restaraunt areas. It was somewhat hot and humid but I felt okay even on the stonework and concrete walkways.

Calisthenics (General) 1:00 [3]

20 pushups.

Monday Sep 12, 2005 #

Calisthenics (General) 2:00 [3]
slept:4.75 weight:168lbs

After flying home Sunday night and flying right back out Monday morning to San Antonio, TX, I had a full day of meetings to 10pm. I wanted to do more but settled on 45 situps.

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