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Training Log Archive: Nadim

In the 7 days ending Jul 30, 2011:

activity # timemileskm+m
  Bicycling7 2:10:52 35.34(3:42) 56.87(2:18)
  Orienteering1 1:43:17 3.6(28:40) 5.8(17:48) 855 /10c50%
  Running2 27:53 3.36(8:18) 5.41(5:09)
  Calisthenics1 2:00
  Total10 4:24:02 42.3 68.08 855 /10c50%
averages - sleep:5.1 weight:172.5lbs

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Saturday Jul 30, 2011 #

12 PM

Running warm up/down (Street & Trail) 10:20 [2] 1.0 mi (10:20 / mi)

Warm-up at the Happy Valley Wildlife Management Area near Williamstown, NY. Jogging to the start with a bit of back and forth on a dirt road.

Orienteering (Foot) 1:43:17 [4] ***** 5.8 km (17:48 / km) +85m 16:36 / km
ahr:144 max:165 spiked:5/10c

CNYO Day 1 US Championships at the Happy Valley Wildlife Management Area near Williamstown, NY. This was my debut day running a Green course as an M50+. I had some hopes of doing well but I was also realistic about the competition. I should have been more focused on interpreting the map. In many ways, my head wasn't in it. I gave it a real try some second thoughts about coming this weekend could have factored in. I started out wrong right away with a 180 degree error; this after already seeing JJ Cote head out. I lost about 7 minutes right away. I was fine getting to #2 which only encouraged faster running toward #3 and some sloppy technique. A lot of people had trouble with #3 probably because it was obscured by a bush but I should have been more capable. I must have went past the control at least 4 times. The 2.5m contours were a factor there along with a very tussocked ground that contours didn't capture. I overshot #5 but was okay with perhaps only 2 minutes lost gettting to it. Leaving #5, I managed to make a second 180 degree error and this one was worse than the first. I was following a ridge up on a longer leg and it was just enough parallel to what I was seeing in the woods that I ran the wrong way for 5 minutes and went off the map. I was able to return well enough and went ahead and punched-back in at #5. Tim Parsons was just getting there at the same time. We ran off correctly toward #6 this time with me staying a bit lower. I missed seeing the reentrant up higher and turned back once hitting a stone wall. Tim, who had been behind, was now ahead. I chased him to #7, catching him there. I went back in the lead following compass bearing and reading the bigger features as I got to #8. I left for #9, ahead of Tim but drifted too far to the right. I got somewhat confused by this and took some risks even after locating on stone wall. That lost more time and I was really getting tired at this point. The upper 80 F weather was taking a toll on me. I was okay getting to #10 but was rather confused by the mapping of the walls in this area. I didn't notice that one was mapped with the stony grojund symbol and thought I was making an error crossing another.

I finished okay and was glad that earlier runners had made a path through the field. This was a really poor race for me. I thought of taking a DNF and I almost never think of that. I came away wondering what went wrong. By listening to others and studying the map, I formed a plan for the next day that involved using a tight bearing and using the contours less.

Friday Jul 29, 2011 #

Note
slept:3.0 weight:173.5lbs

After a bit of yard work and seeing how much Max had learned at swim camp, it was a driving day.

Thursday Jul 28, 2011 #

7 AM

Bicycling (Commute) 17:00 [3] 3.7 mi (4:36 / mi)
slept:5.75 weight:173lbs

From Northfield Rd. to Beech Dr. with the trail-a-bike to drop off Max. Max was a bit cranky before going (got up too early on his own) but he cycled well.
8 AM

Bicycling (Commute) 6:10 [3] 1.44 mi (4:17 / mi)

From Northfield Rd. to the Bethesda Metro Station.

Wednesday Jul 27, 2011 #

8 AM

Bicycling (Commute) 6:21 [3] 1.44 mi (4:25 / mi)
slept:5.75 weight:173lbs

From Northfield Rd. to the Bethesda Metro Station. Nice morning but more traffic and I was short on time.
6 PM

Bicycling (Commute) 6:21 [3] 1.4 mi (4:32 / mi)

From the Bethesda Metro Station to Northfield Rd. I was a bit late. Feeling a bit tired and with it being hot out, I decided it best to skip a planned run.

Tuesday Jul 26, 2011 #

8 AM

Bicycling (Commute) 16:32 [3] 3.42 mi (4:50 / mi)
slept:6.0 weight:173lbs

From Northfield Rd. to Beech Dr. with the trail-a-bike to drop off Max. Due to having missed a traffic light, I rambled along and parallel to Old Georgetown Rd. through the neighborhoods on the return.
9 AM

Bicycling (Commute) 37:46 [3] 12.1 mi (3:07 / mi)

From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. I had some errands to do this morning so I went into work late. It was relatively cool out. I had a slight tailwind at times. Still feeling sore, I took it fairly easy. There were lots of people on the CCT cycling or running in both directions.
6 PM

Bicycling (Commute) 40:42 intensity: (35:42 @3) + (5:00 @4) 11.84 mi (3:26 / mi)

From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I rode relatively easy today. For most of the way, I had an unexpected tailwind. Having gotten past after Dalecarlia, I got a draft to River Rd.

Normally I look at my ride to and from work as a relatively calm time. It's not like the rush I had in the metro system yesterday--people were particularly pushy and frantic to get on a train when I was going home and I had to shout at the person behind me who was literally pushing me into the person in front of me. My ride home today started not quite so bad but with lots more riders and tourists out and about, it was headed that way. Having gotten through this traffic to the Kennedy Center along the river, there I'd come on a couple of cyclists who appeared to have just gotten up from a wreck. They were probably going opposite directions and likely someone was passing another person going their direction--three bikes barely fit the width of the trail. A cursing very irrate but fit looking cyclist was clutching his bleeding and perhaps broken wrist and shouting that no, he wasn't alright to the other cyclists involved.

Monday Jul 25, 2011 #

11 PM

Running (Street & Trail) 17:33 [3] 2.36 mi (7:26 / mi)
slept:4.75 weight:172lbs (injured)

From Northfield Rd. to Custer Rd. to Battery Ln. to Exeter Rd. to Edgemoor Ln. to Hampden Ln. to Moorland Ln. to Wilson Ln. to Aberdeen Rd. to Garfield St. to Northfield Rd. Not having bicycled due to predicted rain, and the air being cooler, I felt like I needed to get out for a run. I had spent the evening finishing off an area of painting so it was late when I got out. My enthusiasm waned just before getting out as I was starting to get tired. That made starting off on the run more difficult. I struggled getting into a rhythym and my legs were sore from Saturday. After getting up the initial hill I started loosening up though I never had a good sense of pace nor how much I was pushing. I continued to have to exert effort to get up hills but finished okay. The good news was that my toe didn't hurt while being protected in my running shoe. It should get better soon.

Sunday Jul 24, 2011 #

Calisthenics (General) 2:00 [3]
weight:170.5lbs (injured) (rest day)

45 situps. I was busy painting much of the time and later visiting my family. My left big toe is still hurting but not as much as after yesterday. It does make me walk funny for now. My toe hurting factored into my decision not to run today.

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