Training Log Archive: NadimIn the 7 days ending Apr 30, 2005:
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Saturday Apr 30, 2005 #
Event: West Point
Running warm up/down (Warm-up) 4:00 [2] 0.35 km (11:26 / km) +55m 6:24 / km
slept:7.25
After getting off the bus ride, Peggy and I jogged and walked to the start area for the USMOC West Point meet. It seemed like the rain was clearing-up.
Orienteering race (Foot) 1:27:22 [4] **** 7.8 km (11:12 / km) +365m 9:05 / km
spiked:8/15c
USMOC West Point Meet: I had one of the last starts. I ran okay but on the way to the second control could feel some tiredness from my workouts from earlier in the week. I kept pulling-up short early on and I found running on wet rocky ground laborious. The rain and fog didn't help. The main errors were at #'s 5, 12, and 13. On #12, the unmapped rock contributed to the errors. See the Split List.
Running warm up/down (Warm-up) 8:00 [1] 0.25 mi (32:02 / mi)
After running the Red Y course, getting soggy and a bit tired and then getting misted on the truck ride back to Camp Bruckner I was cold. I shuffled around the parking lot until I was sufficiently warm-enough to take my rain jacket off in the rain.
Orienteering race (Sprint) 25:46 [4] *** 2.92 km (8:49 / km) +100m 7:32 / km
spiked:11/16c
West Point Camp Buckner Sprint: I felt better physically when running this than I did when running the the Red Y course. I bobbled #3 like many probably did. I also bobbled #4, #12 and #16. Overall it was fun. See the Split List.
Friday Apr 29, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.25 weight:172lbs (rest day)
45 situps in the hotel after driving up to NY.
Thursday Apr 28, 2005 #
Orienteering (Training) 48:58 [3] *** 4.11 km (11:55 / km)
spiked:8/10c slept:5.25 weight:171lbs
Leaving work from Beltsville I once again had a car and rushed out to train. This time I made it through traffic to Great Falls National Park, MD. Starting from the Old Angler's Inn parking area I re-ran some of the controls (via different attacks) from a QOC meet here 2 years back. I wanted to break-in my new Jalas and found them just a little tight. I got a late start around 7:20pm. The failing light, tight shoes and trees full of leaves seemed to combine to disorient me much of the time. I ran poorly on riskier routes and boomed one leg for a 4-5 minute error. I hope the training will help me adjust for this weekend.
Wednesday Apr 27, 2005 #
Running warm up/down (Track) 6:15 [2] 1.0 km (6:15 / km)
slept:6.25 weight:171lbs
I rushed over to Montgomery College in Rockville, MD just in time to jump out of the car and get a short warm-up before the MCRRC Wednesday track practice.
Running (Track) 31:34 [5] 7.55 km (4:11 / km)
At Montgomery College Track, Rockville, MD. Running with MCRRC I did 6x800m with a +400m jog. Having gotten there late I was still warming-up on the other side of the track when I saw my group approaching the start line. I rushed over and got in behind them on the first one, having to weave may way up. Splits: 2:45 (estimated) (2:39), 2:42 (2:52), 2:42 (3:02), 2:43 (3:05), 2:46 (3:32), 2:38. I ran with young Oscar and older Oscar. I wasn't sure with the 1,000's last week but the 800's were definately slower than just 2 years ago. Though I ran them mostly by myself at UMD I was 4-5 seconds faster on average. It could have been the jog--I usually had taken rest stationary but for only 3 minutes and usually fewer in the set. Temperatures were lower than the previous week, being in the 60's F and breezy. 400m splits for the 1,000's from the previous week (79) were oddly faster than today's average (81).
Running warm up/down (Track) 17:47 [3] 3.62 km (4:55 / km)
Warm-down by myself; increasingly faster.
Tuesday Apr 26, 2005 #
Running (Trail) 30:15 [3] 4.0 mi (7:34 / mi)
slept:6.25 weight:171lbs
Working in Beltsville, MD today, I got off with just enough time to get to Colesville Rd. and head up the Northwest Branch Trail. I ran up to the cliffs just past the 4th stream crossing before turning around. The views were picture perfect; the trail not muddy.
Monday Apr 25, 2005 #
Running (Street & Trail) 50:47 [4] 7.29 mi (6:58 / mi)
slept:6.0 weight:170lbs
From Old Georgetown Rd. and Montrose Rd. to Randolph Rd. to the Rock Creek Trail to Cedar Ln. to Rockville Pike, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I last did this run about a month ago when I had the day off and a zoning variance hearing. Unfortunately I heard today that our request for variance was rejected. Peggy again dropped me off at a fabric store and I ran back home from there after 8pm. It was drier, 50F, calm and dark this time. I felt good and used my good shoes and socks--I was about 4 minutes faster. I expected to feel bad from the run yesterday which I had been feeling when walking about earlier. Recorded splits on the trail: 6:53, 13:57. It felt on the easy end of a 4 intensity.
Sunday Apr 24, 2005 #
Orienteering (Training) 1:58:10 [3] *** 11.56 km (10:13 / km)
spiked:22/24c slept:7.0 weight:170.5lbs
In Little Bennett Regional Park, MD. Peggy was visiting a quilt show in the area so I ran with West Point in mind. I ran quick for the first 50 minutes but became distracted and slowed in a technical area trying to make sure I navigated properly--I did. In the process of checking features I found some map errors too. It was in the 50's F and it sometimes showered. Creek crossings and mud weren't too bad but one sock disintegrated. I picked control destinations that would take me either up or over a lot of hills.