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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nadim

In the 7 days ending Nov 27, 2005:

activity # timemileskm+m
  Running4 3:32:04 26.58(7:59) 42.78(4:57) 204
  Orienteering2 1:35:03 8.06(11:47) 12.98(7:19) 5054 /5c80%
  Calisthenics2 4:00
  Total7 5:11:07 34.65 55.76 7094 /5c80%
averages - sleep:6.5 weight:171.8lbs

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Sunday Nov 27, 2005 #

Running (Street & Trail) 1:31:16 [3] 12.05 mi (7:34 / mi) +204m 7:12 / mi
slept:7.5 weight:173lbs

From Beach Dr. in Rock Creek Park, Washington, D.C. to the trail along Military Rd. to Military Rd., to Nebraska Ave. to 41st St. to Van Ness St. to the Glover Archbold Trail, to the Whitehaven Trail, through Dumbarton Oaks/Lover's Lane to the Shoreham Hill Bridge on the Rock Creek Trail, to Beach Dr. past Military Rd. The longer sleep and time spent cleaning-up the house in the morning motivated me to get out for a longer run. Before I started orienteering with Peggy 5 years back I used to do a longer version of this nice trail route through the city every now and then. I was itching to do it again and with no Sunday O-meet, today was the day. The short-cut I took added on siginificant climb and kept me on unpaved trails even longer. Light rain fell half way through and the temperatures were right around 50 F.

Saturday Nov 26, 2005 #

Running warm up/down (Street & Trail) 11:58 [2] 1.5 mi (7:59 / mi)
slept:7.25 weight:172.5lbs

Balls Bluff Regional Park near Leesburg, VA. I ran up and down the road leading into the park, trying to warm-up in the 30 F weather. It was warmer than the previous day but I felt sluggish from the climbing then.

Orienteering race (Foot) 10:15 [5] *** 1.3 km (7:53 / km) +90m 5:51 / km

QOC Balls Bluff Sprints. To qualify for the final, I ran Heat A1 which from what later I saw of Heat A2, was nearly identicle. I felt tired from the previous day. The 1:7,500 scale and 3m contours threw me off a little. The map didn't show the many areas of light green as well as a few extra root stocks. I did okay but I almost shot far left of control #2 and took a bad route into the finish. The course setter had intended the sprints to be twice the distance but didn't realize that that the scale was not 1:15,000.

Running warm up/down (Street & Trail) 8:00 [2] 1.0 mi (8:00 / mi)

Warm-up for the QOC Balls Bluff Sprint Final along the road.

Orienteering race (Foot) 11:06 [5] 1.49 km (7:27 / km) +100m 5:35 / km

QOC Balls Bluff Sprints: Final A. The "qualifying" from the first heat turned out to be more of a choice but using the finishing time guidelines, I did run the correct final race. I fumbled the route to control #2, by going left and low through difficult footing and much further left than necessary. I fell twice along the way. Part of this may have been fatigue. I also flubbed the run-in swinging wide right again. Neither made for big errors. I don't know if they were enough to really gain me a place. I think I finished 4th fastest to Clem McGrath, Jon Torrance and Jeff Coker.

Friday Nov 25, 2005 #

Orienteering (Foot) 1:13:42 [3] **** 6.33 mi (11:39 / mi) +315m 10:05 / mi
slept:7.5 weight:172.5lbs

Great Falls, MD. Clem and Dharia we in town for the holidays. While Dharia ran the trails, Clem and I did a line-o together throuogh the uplands and across Bear Island. Visibility was great now that the leaves are all down. It was cool out; ~25 F. Clem's easy pace made me work fairly good so I was more than adequately warm. Where I would have stopped to read more carefully, Clem moved on through. We got off line a little including once in the beginning where I started reading a parallel line but mostly we were on. I struggled on the climbs a little. My side hurt a bit.

Thursday Nov 24, 2005 #

Running warm up/down (Street & Trail) 16:42 [2] 2.19 mi (7:38 / mi)
slept:6.5 weight:171.5lbs

From Rosedale Ave., Battery La. to North Brook to Old Georgetown Rd. to the YMCA. Light rain and temperatures in the upper 30's F.

Running (Street & Trail) 57:23 [2] 10.0 km (5:44 / km)

I jogged the 23rd Annual Turkey Chase sponsored by the Bethesda-Chevy Chase YMCA with my neighbor Bob Angell. It claims to be Montgomery County's largest race with over 4,000 people and winds through many of the neighborhood streets I usually run along (Old Georgetown Rd. to W. Cedar La. to Locust Ave. to Alta Vista Rd. to Rockville Pike/Wisconsin Blvd. to Old Geogetown Rd. and the YMCA again). Splits (1 and 2 miles) along the way: 26 seconds to the start line, 9:29, 9:03, 18:40, 18:16, 1:26. Bob and I got a chance to catch-up with each other in this family style well organized event. If only the weather would have been nicer. My side hurt some.

Wednesday Nov 23, 2005 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:171.5lbs

45 situps. Feeling tired. My side hurt doing the situps.

Tuesday Nov 22, 2005 #

Running (Street & Trail) 26:45 [3] 3.63 mi (7:22 / mi)
slept:6.0 weight:171.5lbs

From Rosedale Ave., Glenbrook Rd. to Edgemore Rd. to Arlington Rd. to Bethesda Ave. to the Georgetown Branch Trail, to Kentbury Dr. to Rosedale Ave. I was still feeling tired so I took it short and easy. It was windy and cool but it mostly felt invigorating. My side hurt again. It's doing so more frequently and well into the run.

Monday Nov 21, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:170lbs (rest day)

I had the day off from work for an appointment with our adoption agency and a doctor exam. I was dead tired after getting home and had to take nap. Rains discouraged a light jog. 45 situps.

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