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Training Log Archive: Nadim

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Orienteering4 3:51:26 12.67(18:16) 20.39(11:21) 62932 /47c68%
  Bicycling3 1:50:20 27.9(3:57) 44.9(2:27)
  Running3 18:00 1.85(9:44) 2.98(6:03)
  Total10 5:59:46 42.42(8:29) 68.27(5:16) 62932 /47c68%
averages - sleep:7.7 weight:177lbs

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Sunday Oct 21, 2012 #

9 AM

Orienteering (Foot) 17:37 [4] 2.2 km (8:00 / km) +62m 7:01 / km
spiked:12/15c slept:6.5

Delaware Water Gap National Recreation Area at PEEC. DVOA North American Orienteering Championships: Sprint. I felt okay but reverted to bad route planning or no planning. I missed the short way to #2. I lost the trail going to #5 instead of taking the low route along the marsh, and turned the wrong way when I reached the trail. I bobbled the exit from #7 on the way to #8. Going to #11, I took the route along the building instead of the amphitheater and got distracted by a control in the distance. My last few controls were run more safely than fast but I sprinted in well--I hadn't been doing any real speed work so I could feel it in my back when I pushed it. Overall, I wasn't that tired when done.

Orienteering (Foot) 43:30 [2] 1.6 km (27:11 / km) +34m 24:35 / km

Delaware Water Gap National Recreation Area at PEEC. DVOA North American Orienteering Championships: Recreational Sprint. I shadowed Max through the Yellow course. It was too hard for him or he wasn't that interested; it wasn't as fun as for him as running it with Nicole Lennon would have been--he'd done the White course with him the last two days. Max ran pretty well.

Saturday Oct 20, 2012 #

11 AM

Orienteering (Foot) 1:19:18 [4] 7.3 km (10:52 / km) +290m 9:04 / km
spiked:10/15c

DVOA Delaware Watergap Gap Recreation Area, PA. North American Orienteering Championships: Long Championships. I enjoyed the running today. I made to errors that cost me significant time though I had a few others too.

Going to #1, I went over the ridge too soon and hit a control on a pond before coming over. The running was slowish going the left side most of the way-- across marsh and hillside to #2. I attacked a bit farther away than planned, from the rootstock since the fallen log blocked the low route. #3 was short and sweet though I had to force myself right to be on the spur. I started out okay going to #4 but even though I saw the control, I stayed too high and passed the control before coming down to it--I thought it to be too low to be mine. It was steep on most of these early controls so I didn't feel good runing.

The long leg to #5 was fun. I didnt see an optimal route stand out so I more or less went straight. I read my way across but missed a linear stoney ground feature and came out at the marsh almost across from the control. Rather than go around, I found a way through it--over my knees. It was slower than hoped for but perhaps a better recovery than going around would have been. After the cooling marsh water, I felt refreshed and ran well. I hit #6 slightly low. I ran straight at #7 noting the cliff and linear field but coming off that just a little too early to be optimal.

Going to #8, I crossed on the bridge and passed Virginia on the other side. The contours looked a bit funny but I was thinking to keep moving more than I should of. I went for a reentrant and dropped down into it, feeling better again when I got on the trail in it because I saw it on the map. I looked for the reentrant to open up ah ehead and when I saw this, I cut right w/o looking further. Had I gone left there I would have saved 5 minutes. I had lost concentration enough to mistake a line of cliffs on the other side of a ridge that i was on, for the trail. I hunted the hillside and saw Eileen Bressman in the area too. I figured out what happened and went right to the control after that. I moved more cautiously toward #9 after that--I hit that well attacking from the rootstock.

I ran for part of the way toward #10, and angled right to save climbing. At #10 I had to tie my shoe and I had a Gu. I had been running with loose laces for a while. Feeling more confident again, I headed toward #11 but got distracted by a control in the middle of a neat boulder cluster--4 cleaved pieces. It took some time to relocate after that. I moved hesitantly toward #12 after that. I pulled up short then went on to spike it.

Going to #13, I went straight but needed to walk up the steepest part. I spiked it. I went straight to #14 feeling okay and running well-- there were almost som rides through the green. I ran on a spur for a short while thinkingi knew where I was and I anticipated hitting a big marsh. I figured that I'd go left around it. When I finally hit a marsh, it was the more indistinct one past it. This slowed me down as I was less confident. The rock wall at a stream helped reassure me but I still went slow wondering why my bearing kept me so close to the stream. Seeing two controls and picking up the features they were on--a marsh edge and then a root stock reasured me more and I resumed a better pace; marsh on my left, to spike it.

I ran straight at #13 and was a little to the left. The knoll and white radio antenna clued me in. I didn't want to mess up so I looked at the map a bit before leaving. After weaving in the pines, I cut right and my bearing ended up to be a little to the right. I had to cut back left silly when I hit the finish chute, to get in it. I had a better run in than yesterday once at the top but time had already been lost. It turned out that Clint Morse beat me by two seconds.

I had the 18th fastest time on the course, and was somewhere in the top 10 for N. Americans in my age group. That silly 5 minute error from lack of concentration hurt.

12 PM

Running warm up/down (Trail) 3:00 [2] 0.3 mi (10:00 / mi)
slept:6.75

DVOA Delaware Watergap Gap Recreation Area, PA. North American Orienteering Championships: Long. I warmed up with a slow jog to the start from the finish arena area.

Friday Oct 19, 2012 #

11 AM

Running warm up/down (Tra il) 10:00 [2] 1.0 mi (10:00 / mi)
slept:8.0

Delaware Watergap Gap Recreation Area, PA; Dinghman's Falls. My warmup consisted of running easy from where we we parked along the Delaware River, to the bus. Later, I jogged from the Finish Arena to the Start of the NAOC's. It was pretty damp out but warmer than expected in th upper 60s.
12 PM

Orienteering (Foot) 37:49 [4] **** 3.9 km (9:42 / km) +110m 8:30 / km
spiked:10/17c slept:8.0

DVOA Delaware Watergap Gap Recreation Area, PA. North American Orienteering Championships: Middle Distance. I ran my age group M50+ and did okay. Running at the model the previous day helped as did taking some ibuprofen for my aching shoulder (that pain had bothered me all yesterday evening).

I started of playing it safe and using the trail to #1. I went a little left to #2 and followed the ridge in. For #3, I came off the ridge wrong and got to the left too far; I stopped going further left to a control that I saw, befor relocating and cutting back. I was clean to #4, dead on to #5, and slightly to the right on #6. Getting to #6, I heard breathing behind me. Going left to avoid the green and play it safe to #7, I nearly got passed. I went slower to number 8 and did get passed. I regained contact with him when we were both too far right but saw other orienteers and the control in the reentrant. I headed a bit right of where the other guy was going toward #9, a 30 second leg; I had to correct. #11 was similar except I passed the other guy. I expected the control to be ahead in what looked like a reentrant in front of me but I was a contour off and had to turn left again where the other guy was punching. I took my time planning #12 while the other guy went ahead. I saw him soon as we both set off to contour around. My shoe got untied but I went on. After the knoll and the rootstock in the big reentrant, I cut back. After the first spur I hesitated to line up the reentrants. I was near the junction of two but couldn't see where they were more distinctly separated higher up. The other guy had gone up one and when I looked he had just changed directions; the control had been just under my horizon. When I got to #12, I stopped to tie my shoe--about a 40 second loss. I moved steady toward #13, picking up a small reentrant, the cutting right to go around the spur. I pulled up short at a reentrant before going on. Going across the open area to #14 I passed some people then cut into the woods at the corner of the open area; the control was just to my left after that. However, my glasses had fogged enough by then and my wet control descriptions were hard to read; I left being unsure I was at the right number though the location seemed right. Going slower and more carefully straight, I pulled up short at a control in my path to #15. Reading the description was again hard so I lost time; I realized however that this was the wrong number. I left my line to the left there and it took time to make out the spur I was looking for--found to the right because my initial line was good. My glasses were too fogged to use in the detailed area. I set a bearing and went toward #16 but was slightly high before seeing it. Charging up the hill to #17, Eddie Bergeron was cheering for me. I felt I was moving not fast enough. This continued on the run-in where I fumbled with my glasses. I finished 6th fastest on the course and 4th (?) fastest North American in my age group ( M50+).
3 PM

Running (Trail) 5:00 [3] 0.55 mi (9:06 / mi)

Delaware Watergap Gap Recreation Area, PA; Warm down jog from the bus to our parked van by the river.

Thursday Oct 18, 2012 #

4 PM

Orienteering (Foot) 53:12 [3] 3.35 mi (15:53 / mi) +133m 14:08 / mi
ahr:125 max:158 slept:7.0 weight:176.5lbs

Delaware Watergap Gap Recreation Area, PA. I went to a lot of the controls for the North American Orienteering Championships. The forest was greener than expected but with meets like this, models are often set in the least desirable terrain. I hit just about all of the controls right on but I was going slow enough to do that. My troublesome right shoulder had formed an ache on the drive up. It loosened while running but not a lot.

Wednesday Oct 17, 2012 #

7 AM

Bicycling (Commute) 11:10 intensity: (9:00 @1) + (2:10 @3) 1.5 mi (7:27 / mi)
slept:6.0 weight:177.5lbs

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
11 PM

Bicycling (Commute) 5:58 [3] 1.45 mi (4:07 / mi)

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. I worked very late to meet my own deadlines and to be able to feel like I wasn't behind. The trains were running slow with some single tracking :( so it was about 11:30 pm when I was out.

Tuesday Oct 16, 2012 #

7 AM

Bicycling (Commute) 45:36 intensity: (8:35 @1) + (32:25 @3) + (4:36 @4) 12.5 mi (3:39 / mi)
slept:5.5 weight:177.5lbs

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. It was around 50 F. I started more easily but once again hit the Capital Crescent Trail when a fast rider had just gotten on also. I initially led but my legs were too tired to do much better than 21-22mph on the downgrade. The other cyclist took over and we were doing 23-24mph mostly. As we passed, we picked-up another guy who rode behind me. I took another go at pulling at Fletcher's Boathouse but it didn't last long. At Georgetown, the faster rider backed off and I went ahead more slowly. There seemed to be an angled tailwind along the water and Ohio Dr. I took it much easier the last half mile.

Bicycling (Commute) 47:36 [3] 12.45 mi (3:49 / mi)

From 12th & C St. SW, Washington, D.C. to Arlington Rd., where I picked-up Max's bicycle, then to Northfield Rd., Bethesda, MD. I was tired and took it easier almost from the start. It felt cool in my shorts and t-shirt. There were once again lots of walkers and runners getting to Georgetown. I mostly rode by myself but passed a bunch on the trail. Though I slowed down, doing so didn't make it easier.

Monday Oct 15, 2012 #

Note
slept:6.25 weight:176.5lbs (rest day)

With rain predicted, it was also a good time for a rest day.

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