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Training Log Archive: Nadim

In the 7 days ending Dec 5, 2004:

activity # timemileskm+m
  Orienteering2 2:37:21 9.63(16:20) 15.5(10:09)12 /15c80%
  Running3 1:47:59 14.63(7:23) 23.55(4:35) 61
  Weights2 4:00
  Total7 4:29:20 24.26 39.05 6112 /15c80%
averages - sleep:6

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Sunday Dec 5, 2004 #

Orienteering (Competition) 2:01:50 [4] 11.0 km (11:05 / km)

Possum Trott VIII at Camp Naish, KS, west of Kansas City, MO. I made a bad error at control #3, probably running too fast for reading properly. This broke my contact and probably contributed to my making more errors than others. I didn't feel that I orienteered to my potential for this terrain but enjoyed the day and a chance to run it. I skipped controls 18 and 19 in accordance with race rules but these were probably not the best skips. I made other errors and further injured my right ankle near the end--see the Split List.

Saturday Dec 4, 2004 #

Orienteering (Competition) 35:31 [4] 4.5 km (7:54 / km)
spiked:12/15c slept:6.0

Kansas Champs at the Tall Oaks Conference Center, KS west of Kansas City, MO. I enjoyed the format of a mass start with multiple loops run in different orders. I felt good on the warm day but unfortunately I was a bit sloppy. I 180'd out of the first control, bobbled my #8 (control after the long leg) and bobbled the park-o control behind the fence marked as a man-made feature in the clue description. See the Split List.

Friday Dec 3, 2004 #

Running (Street & Trail) 27:11 [3] 3.5 mi (7:46 / mi)

Roads and small parks around Bethesda. Weight 169.5.

Thursday Dec 2, 2004 #

Weights (General) 2:00 [3]

45 situps. Weight 171.5.

Wednesday Dec 1, 2004 #

Running (Street & Trail) 57:26 [3] 7.88 mi (7:17 / mi)

From Rosedale Ave., Battery La. to the trolley trail, to Glenbrook Rd. to Kennedy Rd. to the Capital Crescent Trail, to the Little Falls Trail near Sangemore Rd. to Massachusetts Ave. and the Capital Crescent Trail, to Bethesda and through the tunnel to Pearl St. /Maryland Ave., to Rosedale Ave. Getting home at a reasonable and earlier hour I encouraged myself out to a breezy night and a nice run. Glenbrook makes for good running. I didn't feel strong starting, felt fine on hills and didn't push it. There were lots of cyclists on the trail. Weight 171.5.

Tuesday Nov 30, 2004 #

Weights (General) 2:00 [3]

45 situps. Weight 169.

Monday Nov 29, 2004 #

Running (Street & Trail) 23:22 [4] 3.25 mi (7:11 / mi) +61m 6:48 / mi

From Rosedale Ave., Maryland Ave. to the Old Georgetown Branch Trail, to Connecticutt Ave. to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I thought I was going faster having pushed harder the last mile but apparantly was going not so fast on this hilly route. Weight 169.

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