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Training Log Archive: Nadim

In the 7 days ending Nov 14, 2005:

activity # timemileskm+m
  Orienteering3 3:08:59 15.39(12:17) 24.76(7:38) 66530 /47c63%
  Running5 1:31:00 12.27(7:25) 19.75(4:37)
  Calisthenics2 4:00
  Total7 4:43:59 27.65 44.51 66530 /47c63%
averages - sleep:6.5 weight:169.9lbs

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Monday Nov 14, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:168.5lbs (rest day)

Overland Park, KS. I flew-in to a cool KC for a week of work. 45 situps.

Sunday Nov 13, 2005 #

Running warm up/down (Street & Trail) 11:30 [2] 1.4 mi (8:13 / mi)

Fair Hill State Park, MD. Warm-up jog to the start of the U.S. Long-O Championships. The pain on my side is starting to feel more like a muscle pull-perhaps in the groin area. I felt it more warming-up this time but like before it got better with the warm-up. I feel it when I lift my right leg up.

Orienteering race (Foot) 1:56:05 [4] **** 14.19 km (8:11 / km) +410m 7:09 / km

U.S. Long-O Championships at Fair Hill State Park, MD. Starting out, I didn't feel as strong as I did the day before. Like the previous day, I stopped short on the first control while adjusting to the scale change from 1:10, 000 to 1:15,000. I bobbled the next 3 controls but started to get on-track. At #9 I made my worst mistake--7:40 on a leg where others were doing it in around 1:30. I didn't realize it until I returned home but what I was doing was reading control #6 as control #9. Both were close together and running toward #9 the map was upside down. My next worst mistake was the return river crossing on leg #11. I didn't see the crossing on the left and went very wide right. I then went left and missed a turn to make it even wider to the left--all-in-all a very ugly slow S-curve. At least I knew where I was most of the time. I navigated much better on the rest of the controls which covered ground used the previous day. I'm still plagued by poor map reading skills and need to work a lot in this area. This was my last A-meet as an M40+.

Saturday Nov 12, 2005 #

Running warm up/down (Street & Trail) 10:00 [2] 1.0 mi (10:00 / mi)

Fair Hill State Park, MD. Warm-up for the DVOA A-Meet partly w/Eric Buckley.

Orienteering race (Foot) 58:09 [4] *** 7.9 km (7:22 / km) +175m 6:38 / km

DVOA Fair Hill A-Meet at Fair Hill State Park. Unlike yesterday, I felt pretty good running. However, I ran all over the place not planning routes well enough before going. Controls #1, #2 and #3 were in a line. #2 and #3 were both root stocks and after punching at #2 I thought I was leaving #3. I had checked the control number but seeing it on my control description sheet I merely recognized it as a control I needed to go to. Going to #6, I was close and upon not seeing it, went on to the next reentrant and to #7. I recognized my error that time. Leaving #8, I set out a bad route choice to get to the field and had to change directions before getting there because of the thorns. Going to #13, Mark Cornish and Vadim's brother were just ahead. I passed them then thinking about them too much, I cut left without thinking through the choice well enough. I missed a trail turn and tried to correct getting caught in thorns. Realizing that I was getting in worse trouble, I tried to make up for it by running harder once I got to open fields. With my head down and not reading the map, my brain switched to running to #4 again which was almost en-route. I punched at #4 again, got behind some horses, then punched at #13 w/o even realizing it all. I ran harder to get up the hill to #14 but it was all for not with my mispunch and earlier errors. I should have taken more time planning routes especially through the field breaks.

Friday Nov 11, 2005 #

Running warm up/down (Warm-up) 8:00 [2] 1.0 mi (8:00 / mi)
slept:6.0 weight:170.5lbs

Fair Hill State Park, MD. Warm-up for the DVOA Fair Hill Chapel Sprint.

Orienteering race (Sprint) 14:45 [4] ** 2.67 km (5:31 / km) +80m 4:48 / km

DVOA Chapel Sprint at Fair Hill State Park, MD. It was a bit cool and windy. The open ground was nice but I didn't feel I was running that well. At least I didn't make any big errors.

Thursday Nov 10, 2005 #

Running (Street & Trail) 19:45 [3] 2.84 mi (6:57 / mi)
slept:7.0 weight:169lbs

From Rosedale Ave., Battery La. to Glenbrook Rd. to Old Georgetown Rd. to the NIH Trail to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Trying to loosen-up in the windy 46 F, 32% humidity weather--a big change from the windy weather yesterday.

Wednesday Nov 9, 2005 #

Running (Street & Trail) 41:45 [4] 6.03 mi (6:55 / mi)
slept:5.25 weight:171.5lbs

From Rosedale Ave., Chestnut Rd. to Lynnbrook Dr. to Jones Bridge Rd. to Kennsington Pkwy. to the Rock Creek Trail to the Old Georgetown Branch Trail to Kentbury Rd. to Rosedale Ave. I felt a bit heavy and thought I was going faster. My right side hurt a slight bit. It was 63 F at 8pm and 71% humidity. In the dark, the trail was hard to see in a few spots because of the leaves. This caused me to run off of it despite the quarter moon. Split on the trail: 6:56.

Tuesday Nov 8, 2005 #

Calisthenics 2:00 [3]

45 situps. A busy schedule limited my opportunities to workout.

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