Training Log Archive: NadimIn the 7 days ending Jul 10, 2010:
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Saturday Jul 10, 2010 #
4 PM
Running (Trail) 6:31 [2] 0.58 mi (11:12 / mi) +26m 9:50 / mi
slept:6.5 weight:180.5lbs
Rockville Civic Center Park at Croyden Creek Nature Center. Insipired by others and my stiff legs, I did just a little bit of warmup before going out for a Summer Short Series exercise that Peggy put together. I ran in loops behind the nature center mostly. My legs felt dead.
Orienteering (Foot) 29:34 [3] *** 2.6 km (11:22 / km) +93m 9:39 / km
spiked:10/13c
Rockville Civic Center Park, Montgomery County, MD. For a QOC Summer Short Series training event, Peggy set a compass bearing exercise in which we were supposed to run fast but straight. My legs were dead from cycling earlier this week and a late night on the computer. I felt nothing like running fast. It was hard to keep straight too without taking some little detours due to vegetation and hills. I was mostly accurate but the controls were not that hard. The map we used is the first area that I tried to do any mapping for. I hadn't done much updating for 2 years. It was okay but there were many things to change for next time. Too bad I haven't had time to field check it again yet. There was one control which was just along a trail but positioned further west than it actually was. Another was located on a tiny mapped reentrant (it came from the original base contours) but was not really there. I remember when I had mapped a double fenced enclosure and did it to be as true to reality as possible. I had never expected anyone to go past the first fence but I was happy that I had mapped both fences since at least two people get past the first. As for myself, I enjoyed running on the map.
Orienteering (Foot) 16:37 [2] *** 1.03 mi (16:08 / mi) +63m 13:33 / mi
spiked:4/4c
Rockville Civic Center Park, Montgomery County, MD. Control pickup. Max helped Eddie Bergeron pickup some.
Friday Jul 9, 2010 #
Bicycling (Commute) 49:08 [3] 13.1 mi (3:45 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. with Max in his trailer. I had a very nice tailwind again but it did turn into a headwind the last few miles into Bethesda. I also got some help out of Georgetown when a roadie passed doing 20-20.5mph. He took off faster once across Canal Rd. and headed up the hill and I lost him. I was 38:27 at Montgomery Ave. but slower towing Max. Today it was cooler again but still around 86 F when I rode.
8 AM
Bicycling (Commute) 45:53 13.1 mi (3:30 / mi)
slept:5.5 weight:179.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. After dropping off Max and just getting going, a big guy riding a mountain bike passed me. He was carrying a backpack and two long poles that were sticking out over his head like an antelope. I caught-up and was just hanging on for a while. I pulled a good while too but he pulled more. He was late and stopped at Fletcher's Boat House. Before he stopped, we had picked-up one other guy so he and I traded some pulls toward Georgetown. We were moving fast despite going into a headwind. I slowed along the river and most of the rest of the way to work.
Thursday Jul 8, 2010 #
8 AM
Bicycling (Commute) 46:21 13.34 mi (3:28 / mi)
slept:6.7 weight:178.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I got off to a fast start after passing 2 guys at Bethesda Ave. and having one of them pass me back around Dorsey Rd. I lost him in pedestrian traffic and he was going much too fast any way. The other guy caught-up with me eventually too but I was moving well and towed him into Georgetown. I detoured the closed tunnel under Memorial Bridge by going around the more trafficked west end of Lincoln Circle and then encountered headwinds on Ohio Dr. Another cyclist hunkered behind me on that without passing. Overall, I was moving faster than the day before. Maybe its due to losing some weight, the cooler morning, or better sleep.
6 PM
Bicycling (Commute) 48:13 [3] 13.13 mi (3:40 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. I took a chance heading to the Memorial bridge tunnel as I usually do and it paid off--the path was not detoured anymore. I also had a very nice tailwind for most of the way. However, when it was a headwind, I felt it just as hard. My back hurt again but much less. Overall I rode much better and was at Montgomery Ave. at 38:34, the fastest this year I think. I've been drinking more water at work and needed it with all the riding in the heat. Today it was much cooler but still around 90 F.
Wednesday Jul 7, 2010 #
8 AM
Bicycling (Commute) 45:32 [3] 12.72 mi (3:35 / mi)
slept:5.5 weight:179.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I detoured the closed tunnel under Memorial Bridge which is still closed-off for construction repairs. I had to detour a second time, this time away from the detour route, when a policeman told me the way through the Lincoln circle was closed-off. I weaved through the tourist the rest of the way up the Mall. It was 87 F with high humidity when I pulled in. The winds were mixed.
6 PM
Bicycling (Commute) 55:06 [3] 14.06 mi (3:55 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. As I was getting ready to leave my office the temperature was 100 F. It felt like it while walking outdoors but didn't initially feel bad while riding. Knowing of the construction on Ohio Dr., on the spur of the moment I decided to detour into Virginia. Unbeknownst to me was that there was a construction detour at the 14th Street Bridge/George Washington Pkwy intersection too. With the aid of a runner, I located the detour, got back on the Mt. Vernon Trail, and crossed back into Georgetown on Chain Bridge. My pace was much slower than the day before. My back was aching. I drank a lot and kept the cadence up but my legs felt weak anyway. They were sore along my quads. I puttered to home and was happy when I got a chance to relax.
Tuesday Jul 6, 2010 #
8 AM
Bicycling (Commute) 47:00 [3] 12.9 mi (3:39 / mi)
slept:5.75 weight:181lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. Since the tunnel under Memorial Bridge was closed-off for construction repairs, I had to detour back, go around the Lincoln Memorial and come along the Reflecting Pool. It was already in the low 80s F with high humidity. The winds were mostly calm.
8 PM
Bicycling (Commute) 50:04 [3] 12.87 mi (3:53 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. My first day back at work was busy and unfun. When I started riding home, the heat was really radiating off the tar on Independence Ave. It still was more fun than working. I rode back late and had to detour around the Lincoln Memorial because of construction. The tourists were still busy. My ride back was at a pretty steady pace. I felt weak riding but I climbed pretty well. It was just about dark when I got home.
Monday Jul 5, 2010 #
Running (Street & Trail) 12:23 [3] 1.62 mi (7:39 / mi)
slept:7.0
Bethesda, MD. After flying back home for most of the day, I got out late for a short run to stretch my legs and get used to the heat. I felt a bit of hamstring stress in my right leg but mostly I think this was just tiredness from the many recent races. It was also interesting knowing my local running to get a comparison feeling for how slow I was probably running my races. I had hoped that I lost a little weight while away but I gained slightly.
Sunday Jul 4, 2010 #
11 AM
Running warm up/down (Trail) 4:57 0.5 mi (9:53 / mi) +3m 9:42 / mi
ahr:160 max:196 slept:7.0
Warm-up jog for the North American Sprint Orienteering Championships on the College of the Rockies campus, Cranbrook, BC, Canada. I just jogged around the infield twice. I didn't have much more time.
Orienteering race (Foot) 16:15 2.6 km (6:15 / km) +65m 5:33 / km
ahr:160 max:199
North American Sprint Orienteering Championships on the College of the Rockies campus, Cranbrook, BC, Canada. I was lucky to have brought some trail shoes on this trip since o-shoes with spikes were not allowed. I got off to a decent start but made the wrong choice going around a building on the 3rd leg. Later, after the spectator control, I went around some green without correcting enough and lost about 30 seconds or so. A leg or 2 later, I was hesitant due to misinterpreting which trail the control was on and stopping one short. Otherwise it was a nice run on a fast course. I was just running too slow due to being in poor shape.
The US Team (not me) did well enough on this day and the last two to take the Helstrom Cup from the Canadians for the first time in about 27 years. Nice that it came on the US Independence Day.
The US Team (not me) did well enough on this day and the last two to take the Helstrom Cup from the Canadians for the first time in about 27 years. Nice that it came on the US Independence Day.