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

Training Log Archive: Nadim

In the 7 days ending Jun 27, 2011:

activity # timemileskm+m
  Orienteering2 2:38:34 9.51(16:41) 15.3(10:22) 27524 /31c77%
  Other1 2:34:00 8.1(19:01) 13.04(11:49)
  Hiking1 1:22:00 1.75(46:52) 2.82(29:07)
  Swimming1 1:00:00
  Running2 15:43 1.47(10:41) 2.37(6:39)
  Calisthenics1 2:00
  Total7 7:52:17 20.83 33.52 27524 /31c77%
averages - sleep:6.4 weight:176.5lbs

» now

Monday Jun 27, 2011 #

Calisthenics (General) 2:00 [3]
slept:5.0 weight:176.5lbs (rest day)

45 situps.

Sunday Jun 26, 2011 #

8 AM

Running (Street & Trail) 10:43 [2] 0.97 mi (11:03 / mi)
ahr:143 max:153 slept:6.75 (injured)

Warm-up jog to the start of the WPOC Keystone Capers at Keystone Park, PA. I had much more time to get ready today. I also felt rather sore starting off. This was from the race yesterday and not having run much the last few weeks.
9 AM

Orienteering race (Foot) 1:13:27 [4] *** 7.4 km (9:56 / km)
ahr:155 max:191 spiked:12/16c (injured)

WPOC: Keystone Capers at Keystone Park, PA. The course today was much more off-trail but still not very technical. I felt better running and executed routes much better. I still made some small errors including the last 2 controls before the Go control. I got through the course without aggrivating my left calf too much. I was fairly tight afterward. I enjoyed Tom Overbaugh's course and spending some time by the lake afterward.

Saturday Jun 25, 2011 #

10 AM

Running (Street & Trail) 5:00 [3] 0.5 mi (10:00 / mi)
slept:7.5 (injured)

Deer Lakes Parks, PA. Warm-up jog from the parking lot to the start. I had left the parking lot in a bit of a rush after a harried morning.

Orienteering race (Foot) 1:25:07 [3] *** 7.9 km (10:46 / km) +275m 9:11 / km
spiked:12/15c (injured)

WPOC: Keystone Capers at Deer Lakes Park, PA. I had good hopes last week with my training starting to come together in early June but the last week and a half have been busy with filling other aspects of life. This showed on the course today. My running was uninspired and my map reading inconsistent. The courses only required a low degree of technical skill. I messed up early going to #3 before #2 and getting confused in the process. Rushing before the start had me I'll prepared. I usually tape my laces but in the rush, I didn't today and had to tie the on the way to #4. In the circle at #4, I didn't like the mapping; it contributed to a 5 minute error. The rootstock the control was on there was below standard while a much larger one above it in the same reentrant was left off. The control could of been on the wrong rootstock and was hidden by some green on my first attack. I ran some legs well enough like to #6, #7, & #12. I lost a few seconds here and there like at #14 when my first impression was to look low but I knew it'd be higher when I got close. The best thing to take away was that my achilles/calf injury did not resurface with inflammation during or after the run.

Friday Jun 24, 2011 #

1 PM

Hiking (Foot) 1:22:00 [1] 1.75 mi (46:52 / mi)
slept:7.5 (injured)

Ohiopyle, PA. After visiting and touring Falling Water, the house designed by Frank Lloyd Wright, and after eating lunch, Peggy, Max, and I hiked the Ferncliff Trail from the old Train Station Visitor Center. Going clockwise, much of the early part was damp but it had great views. The trail map was wrong or out of date so when Peggy took the high fork and Max and I stayed low, we had trouble hooking up again. Falling Water was really nice to see and even Max stayed captivated through the end.






Thursday Jun 23, 2011 #

1 PM

Other (Rafting) 2:34:00 [2] 8.1 mi (19:01 / mi)
slept:4.5 (injured)

Ohiopyle, PA. Peggy, Max, and I paddled the Middle Youghiogheny River from Confluence to Ohiopyle. This was a Class I rapid section run. We did not use a guide and only got stuck on rocks a few times. The 1st third and last third moved along well but the middle third had a lot of dead water and headwinds. I paddled a lot. Instead of taking 4 hours as advertised, it went much quicker but we didn't stop to swim and we ate before starting.

Wednesday Jun 22, 2011 #

Swimming (Other) 1:00:00 [2]
slept:7.0 (injured)

Rehoboth, DE. I spent a couple of hours at the beach with Peggy and Max. Later, we went to jungle Jim's water park moving our way through the lazy river and up and down the slides. I also did a rope walk across floats like I was in a Japanese game show. I would have enjoyed a more robust workout on bicycle but spending time with family is needed and good too.


« Earlier | Later »