Training Log Archive: NadimIn the 7 days ending Mar 27, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | |||||||||
Friday Mar 27, 2015 #
4 PM
Running (Warm-up) 3:00 [3] 0.25 mi (12:01 / mi)
(injured)
OCIN: Flying Pig and US Sprint Champs at Morehead State University, KY. Warmup in the the parking lot.
Orienteering race (Foot) 28:58 [4] 2.9 km (9:59 / km) +60m 9:03 / km
(injured)
(injured)
OCIN: Flying Pig and US Sprint Champs at Morehead State University, KY. I felt that I was doing pretty well through this sprint, only just slow. I missed the optimal route to #10 but didn't hesitate or lose much time. However from #11 to #12 I got around the building too quickly and lost contact with the map. I wandered sort of, trying to make things fit--I lost +2 minutes. I also missed the optimal route to #20. An older guy who'd been tailing me for about 5 controls almost caught me there when he took the right way. I got away from him again when I took the pedestrian bridge to #21 and he didn't.
OCIN: Flying Pig and US Sprint Champs at Morehead State University, KY. I felt that I was doing pretty well through this sprint, only just slow. I missed the optimal route to #10 but didn't hesitate or lose much time. However from #11 to #12 I got around the building too quickly and lost contact with the map. I wandered sort of, trying to make things fit--I lost +2 minutes. I also missed the optimal route to #20. An older guy who'd been tailing me for about 5 controls almost caught me there when he took the right way. I got away from him again when I took the pedestrian bridge to #21 and he didn't.
5 PM
Running warm up/down (Terrain) 5:47 [2] 0.52 mi (11:07 / mi)
Morehead, KY. Warm down run from the finish to the start area.
Thursday Mar 26, 2015 #
4 PM
Running (Terrain) 2:00 [2] 0.2 mi (10:00 / mi)
(injured)
NIH Grounds. I jogged over to get Max after his soccer practice.
Wednesday Mar 25, 2015 #
3 PM
Other (Physical Therapy ) 15:00 [3]
(injured)
As part of physical therapy I did a series of resistance excercises. Most of them were with polymer strands attached to a wall. Two were with a pulley so that my right arm could stretch the flexibility of my left shoulder. I also got the usual electro stimulation, ultrasound, assisted stretching, and massage for the shoulder.
Monday Mar 23, 2015 #
11 PM
Bicycling (Stationary) 30:00 [3]
(injured)
Spinning and watching television.
Other (Weight Training) 12:00 [3]
(injured)
As part of physical therapy I did a series of resistance excercises. Most of them were with polymer strands attached to a wall. Two were with a pulley so that my right arm could stretch the flexibility of my left shoulder. I also got the usual electro stimulation, ultrasound, assisted stretching, and massage for the shoulder.
Sunday Mar 22, 2015 #
Orienteering (Foot) 1:03:50 [4] 6.2 km (10:18 / km)
(injured)
DVOA Foxchase. I was anticipating a better day with less snow on the ground and more open forest. Even the climb seemed like it'd be moderate. The sloshing down the trail to #1 was fine; just a little hesitation as I located the start on the map.
I'd been warned about creek crossings but paid little heed to this as I approached #2. As I bounded on a rock in the cold stream on my right foot, it was just angled enough or slippery enough that I needed more strength to stay okay. However the strength wasn't there. I lost my footing and tumbled forward into the water. The schock of going down and into the water was bad enough but I also banged both knees on submerged rocks. My back was okay at least but I had to walk it off most of the way to the control.
Going to #3 I ended up going to the top of the hill near #21. This was unplanned but probably didn't lose me much time.
Going down to #4 I stayed on the trail too long. When I left it, I saw what I thou was a boulder on the other side but it was a rootstock covered. I had to get on the trial there to relocate and when I did, I then had to cross fight green or hope to get to the control that I could see by trying to go around. I lost a lot of time due to this.
I finally hit #5 well. #6 was good but by going around I probably lost some time. I also hit
I crossed the creek near the confluence and hesitantly went forward to # 8. I stopped about 10 feet from it but didn't see it immediately. As I left it, I crossed the creek then heard someone behind me. It was Greg Balter. He passed me but I stayed at his pace until we split ways (he was on Red and I ran Green).
I ran the next several controls well, even getting across the water well. However on #16 I walked right past the control as I focused on the larger knoll past the one mapped. The rest of the course I ran or walked welll. The one good takeaway after so many issues/errors was that I still ran faster per kilometer than the day before.
I'd been warned about creek crossings but paid little heed to this as I approached #2. As I bounded on a rock in the cold stream on my right foot, it was just angled enough or slippery enough that I needed more strength to stay okay. However the strength wasn't there. I lost my footing and tumbled forward into the water. The schock of going down and into the water was bad enough but I also banged both knees on submerged rocks. My back was okay at least but I had to walk it off most of the way to the control.
Going to #3 I ended up going to the top of the hill near #21. This was unplanned but probably didn't lose me much time.
Going down to #4 I stayed on the trail too long. When I left it, I saw what I thou was a boulder on the other side but it was a rootstock covered. I had to get on the trial there to relocate and when I did, I then had to cross fight green or hope to get to the control that I could see by trying to go around. I lost a lot of time due to this.
I finally hit #5 well. #6 was good but by going around I probably lost some time. I also hit
I crossed the creek near the confluence and hesitantly went forward to # 8. I stopped about 10 feet from it but didn't see it immediately. As I left it, I crossed the creek then heard someone behind me. It was Greg Balter. He passed me but I stayed at his pace until we split ways (he was on Red and I ran Green).
I ran the next several controls well, even getting across the water well. However on #16 I walked right past the control as I focused on the larger knoll past the one mapped. The rest of the course I ran or walked welll. The one good takeaway after so many issues/errors was that I still ran faster per kilometer than the day before.
Running warm up/down (Trail) 4:00 [2] 0.35 mi (11:26 / mi)
(injured)
Ridley State Park. War down jog from the finish to the fence near the start.
Saturday Mar 21, 2015 #
Orienteering (Foot) 1:03:28 [3] 5.3 mi (11:58 / mi)
(injured)
DVOA Foxchase. I did okay on this day of running in the snow and greenish forest (the green wasn' so bad for me). I made a slight error going to #2 & #3 by following the wrong snow trails instead of reading my map and trusting my instincts. I also almost missed seeing #12 and got a few steps past the road/trail intersection. My route to #13 turned out not to be optimal. The rest was just slow. My back was not feeling right before going out but was okay when running.