Training Log Archive: NadimIn the 7 days ending Jul 5, 2003:
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Saturday Jul 5, 2003 #
Running (Warm-up) 5:00 [2] 0.4 mi (12:30 / mi)
Warm-up for Day 3 of the Ash Festival on the TMFKABM, CO map.
Orienteering (Competition) 59:45 [4] 8.42 km (7:06 / km) +245m 6:12 / km
spiked:8/13c
Day 3 of the Ash Festival on the TMFKABM, CO map. I caught and passed Rich Kelly at control #3, paused just before #4, and ran down the wrong reentrant at #5. Rich caught me there and we traded leads as I bobbled #9 and #10. On the climb back to #12, Rich went straight up the hill but a bit to the right. I went around the knoll to the left and got ahead for good, running the whole way up the long climb to #13 and the finish.
Friday Jul 4, 2003 #
Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
Warm-up for Day 2 of the Ash Festival at Round Mountain.
Orienteering (Competition) 59:45 [4] 7.93 km (7:32 / km) +200m 6:41 / km
Day 2 of the Ash Festival on the Round Mountain, CO map. I felt sluggish on the outward climb of the loop but felt good coming back on the downhill return. I lost most of the time looking for #8 but also had problems with #10 and #11 to lose about 9 minutes.
Hiking (Trail) 1:45:00 [2] 4.2 mi (25:00 / mi)
Waiting for the BBQ to start, Peggy and I explored Fossil National Monument by hiking part of the Petrified Tree loop then doing the long version of the Sawmill Trail loop. It was a bit hot but not too hilly or hard.
Thursday Jul 3, 2003 #
Running (Warm-up) 10:00 [2] 0.5 mi (20:00 / mi)
Warm-up for Day 1 of the Ash Festival on the Manitou Lake, CO map.
Orienteering (Competition) 52:12 [4] 5.31 km (9:50 / km) +205m 8:14 / km
spiked:7/11c
Day 1 of the Ash Festival on the Manitou Lake, CO map. I ran straight a lot instead of using the contours like I should have. I missed #3 and #6, then lost some time with an inefficient route to #9. Luckily most other people had trouble too and I was only about 4 minutes out of first on the Red course.
Wednesday Jul 2, 2003 #
Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
Warm-up on the Round Mountain, CO map to get ready for the Prologue. The elevation was around 8,200ft. and I felt it some.
Orienteering (Competition) 17:54 [4] 2.9 km (6:10 / km)
spiked:8/10c
Prologue sprint on Round Mountain, CO. I started almost 34 minutes in and had a long line of people to chase almost the whole way. I lost some time at Puma Rocks on #4 but was pleased--running straight mostly seemed to work.
Running (Warm-up) 5:00 [2] 0.4 mi (12:30 / mi)
Warm-up for the Chase on Round Mountain, CO. I didn't need to warm-up much due to waiting around in the heat of the day for the noonish start.
Orienteering (Competition) 1:01:37 [4] 8.16 km (7:33 / km) +280m 6:27 / km
spiked:10/12c
On the Badger Gulch map in CO adjacent to the Round Mountain map; I started the Chase in 7th almost 2 minutes behind Eric Bone and 2nd or 3rd in M40. I lost one spot to Eddie and gained another from one of the M40's to finish in 7th again. I ran w/Natalia Faye at a few controls and almost got caught by Randy and Ted but pulled away from them at a water stop and ahead of Natalia in the last 3 controls. I felt the altitude. I also got a bad blister from using a new but too thin sock that let my foot move around too much in my shoes which I was still breaking-in from the time of the QOC Beer Chase.
Tuesday Jul 1, 2003 #
Orienteering (Training) 26:23 [2] 2.7 km (9:46 / km)
At Lake George, CO. After flying in from Idaho, Peggy and were just loosening-up so that we could get used to the mapping in the area.
Monday Jun 30, 2003 #
Swimming (River) 5:00 [1]
On the South Fork of the Payette River (Class IV?-II). On a raft trip with Mary Jones, Mike Eglinski, Dan Meenehan and Dick Neuburger we paused to splash around a bit. Dan had the initiative to jump off a 15ft. cliff into the 60F river and I followed. It was very fun!
Running (Street & Trail) 7:44 [3] 1.1 mi (7:02 / mi)
In Boise, ID, a small loop from the hotel near the airport just to loosen-up. It was hot.
Sunday Jun 29, 2003 #
Running (Warm-up) 4:00 [2] 0.4 mi (10:00 / mi)
Warm-up in Ponderosa Pine State Park near McAll, ID. I had waited about 3 1/2 hours for my start in the relay, anchoring on a red course. It was already getting hot so I didn't warm-up much. I stopped just in-time for Nancy Koehler to hand off to me.
Orienteering (Competition) 1:11:00 [4] 6.2 km (11:27 / km)
US Relay Championships in Ponderosa Pine State Park near McAll, ID. I ran on a 12 point team with Gail Gagarin, Rachael Koehler and Nancy Koehler. Rachael was being very sporting to do the Orange/Yellow 3.2K leg when she had only done White previous to this. She go a little frighted by some elk and a fox but finished in 1 1/2 hours. I got to start 3.5 minutes ahead of the 4th leg mass start. Though I flubbed the first control, I thought I was running better than I did. Some map problems caused me time as it did others. I had 2 bad route choices too. The park was very green and had some physical legs.
Hiking (Day Hike) 2:48:00 [3] 4.5 mi (37:20 / mi) +450m 28:29 / mi
From Lick Rd. parking near McCall, ID. Peggy and I hiked to Duck Lake and then up to the ridge for a view of the surrounding mountains. We probably only got to just under 8,000 ft elevation. I hiked up to a knob with a little rock scrambling. The hike was beautiful! It went through an area recovering from a forest fire 9 years back. The visibility was to the the next mountains. The rocks were bleached white and it felt like going through a garden.