Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nadim

In the 7 days ending May 30, 2005:

activity # timemileskm+m
  Orienteering2 2:41:08 9.76(16:30) 15.71(10:15) 70035 /46c76%
  Hiking1 1:40:00 2.5(40:00) 4.02(24:51)
  Running3 1:19:42 8.9(8:57) 14.33(5:34)
  Bicycling1 50:04 11.7(4:17) 18.83(2:40)
  Calisthenics1 2:00
  Total5 6:32:54 32.87 52.89 70035 /46c76%
averages - sleep:6.3 weight:170.2lbs

» now

Monday May 30, 2005 #

Running warm up/down (Street & Trail) 13:00 [2] 1.5 km (8:40 / km)

Warm-up at Watergap National Park, NJ for the DVOA Sprint Stage 1. I jogged to the start and did a few strides.

Orienteering race (Sprint) 15:24 [5] *** 2.0 km (7:42 / km) +75m 6:29 / km

DVOA at Stuckey Pond, Stage 1 Sprint. This one was worth 40 points. I started 30 seconds ahead of Jon Torrance. With a small boo boo at #3, Jon caught up but passed me on the climb to #4. With 14 controls, they were so close together that you were on top of them before you knew it. Jon pulled ahead on climbs and I lost sight of him by #9. Going to #13, all was well but just before getting there I saw Jon coming back the other way saying "ooohh, that was bad." I didn't understand. I went on and punched kind of glad that I'd made contact again even if he'd made an error. I automatically turned around for about 15 meters then realized he was headed off in the wrong direction. I knew I had just punched #13 and check it again as I went past on the way to #14. I figured Jon was just further ahead than I thought because the course doubled back on itself. At #14 I punched and read my map as if I was going to #14 again. The lines were thin against the contours on the blown-up 1:5,000 map and I just didn't focus on the leg. The oxygen dept and confusion with Jon running the other way had done a number on me. I ran west parallel to the creek looking for the trail which I'd crossed w/o seeing. I finally read my compass and turned to cross the creek still looking for the trail. I was well west of it in the thick green. Hearing voices, I thought they were coming from the start not the finish. I looped a bit getting due south of the finsh still thinking I had more controls to find. I finally read more carefully and embarassingly went to the finish after losing +2 minutes. Jon had finished well ahead and Dave Onkst got me by a bit too.

Running (Street & Trail) 8:00 [2] 0.6 km (13:20 / km)

Warm-up at Watergap National Park, NJ for the DVOA Sprint Stage 2. I jogged to the start and did a few strides.

Orienteering race (Sprint) 12:37 [5] *** 2.1 km (6:00 / km) +75m 5:06 / km

DVOA at Stuckey Pond, Stage 2 Sprint. A bit of deja-vue; this one was also worth 40 points. This time I started 30 seconds ahead of Joe Brautigam and a minute ahead of Peggy. Phil Bricker was 30 seconds ahead of me. Before the start I had guessed the location and could see the first control from the waiting area--not that it mattered much but I probably shouldn't have given it away. After passing Phil, I had another small 10 second boo boo at #3 by being too low thinking the control was in the reentrant. Joe didn't catch me there. I climbed the ridge a bit going to #4 and eventually dropped into the long reentrant. Joe had nearly caught me there by not climbing the ridge. He later said he had twisted an ankle around the time I dropped down into the reentrant. I guess he slowed as I was a few steps ahead going over the saddle. I kept looking on my right for sign of the ridge ending and stupidly let myself get drawn off by others who had climbed too early. This time Joe got ahead for good. Realizing my error being on the ridge slope, I went back down and into the reentrant and into the control (#4) behind Joe. Number 4 was the crux for just about everyone. The rest were easier. For me it was me all trying to catch Joe by watching him run off from the control while I stopped to read and verify the direction, then pursuing. Even when I could read ahead and go in and out, it seemed Joe was in and out faster. I liked his route choices for the terrain and didn't see any reason to try something different. Staying low here allowed faster running than staying on rocky ridge tops. At this pace I had trouble with the footing. Joe took a big fall going to #10 but was still far enough ahead to keep ahead of me. Though my route to the finish was shorter, the cliffs made me lose 5 seconds to him.

Sunday May 29, 2005 #

Running warm up/down (Warm-up) 12:00 [2] 1.3 mi (9:14 / mi)

Water-Gap National Park, NJ: Warm-up around the parking lot for the DVOA meet on the Stuckey Pond map.

Orienteering race (Foot) 2:13:07 [4] **** 11.61 km (11:28 / km) +550m 9:16 / km

DVOA: Stuckey Pond. Sandy Fillebrown setup this nice holiday weekend two day event. Due to the lack of training from getting over my injury I was nervous about going the distance and thought to drop down to Green or Red but decided to give Blue a whirl anyway. I paced myself, usually not trying to stay with people when passed and taking my time drinking at water stops. I was tired by the end but not until the last 2 controls. At #3 and #10, I stopped to pickup and re-hang the controls that were on the ground. The woods were often thick with low visibility due to leaves but few if any thorny areas. I messed-up 7 of the first 10 controls then got on-track spiking just about everything after that. Numbers 1 and 4 were the worst. See the Split List.

Hiking warm up/down (Trail) 1:40:00 [2] 2.5 mi (40:00 / mi)

Bushkill Falls, NJ. After the meet Peggy, Dave & Heidi Onkst and I goofed-off at the biggest tourist trap around. The falls were pretty and due to the elaborate wooden walkways, bridges and stairs the views were unlike what usually would be possible in a more natural hike. The vertical elevation change was high. Attempting to win a prize, we "navigated" the Map Adventure course that Ed Hicks had a part in setting up. A white score-o course with punch card and permanent controls on 1.5' wooden posts took us to all the side falls and trails. We got them all even finding 'G' which was misplaced. Video of the adventure may follow. After finishing I realized I had left my camera case and battery charger across the gorge and was prompted to go get it back--I did try by jogging the steep stairs all the way there and back but the case was gone. A tired hiker I passed said I was a show-off. After this long day my left shoulder tighted-up a bit but the exercise seemed to help more than hurt.

Saturday May 28, 2005 #

Running (Trail) 46:42 [3] 6.3 mi (7:25 / mi)
slept:5.5 weight:169lbs (injured)

In Rock Creek Park, MD. From Ken-Gar I ran with the MCRRC down the Rock Creek Trail to Mile Mark 4 on the paved trail. I then came back to Ken-Gar via both the paved and the dirt trails. The dirt trail section was over 1 mile and windy; kept pulling down new overhanging growth. It was not very muddy. Going out I started easy with Leo and others. This was my first real run since the wreck. I did feel some shoulder discomfort. I then pulled away with Paz who kept pushing the pace faster despite normally running slower. I felt a bit tired. Available splits: 8:10, 6:57, 6:36, 7:03. My shoulder hurt more after running.

Friday May 27, 2005 #

Bicycling (Commute) 50:04 [3] 11.7 mi (4:17 / mi)
slept:6.75 weight:171lbs (injured)

From 12th St. & Independence Ave., Washington, D.C. to Rosedale Ave. in Bethesda, MD. Back in the saddle again; my bike had been there since my accident. I took it easy and didn't feel nervous with the cars. I left late from work with no panniers. I used a small backpack for my clothes but also carried a laptop on my back--about 12-15 lbs. more than usual (and taking work home is making feel like Heidi). When I did this commuting to Bowie in years past it attributed about a 31% longer ride but today it was only about 28%. slower. The time includes traffic lights. My shoulder was a little tight afterward.

Thursday May 26, 2005 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:170.5lbs (injured)

45 situps. I was intending to run but had some gardening chores to do and let it pass. Doing the situps hurt on my shoulder while I put my hands behind my head and when going to the floor on my back.

« Earlier | Later »