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Training Log Archive: Nadim

In the 7 days ending Mar 23, 2015:

activity # timemileskm+m
  Orienteering2 2:07:18 9.15(13:54) 14.73(8:39)
  Bicycling7 1:00:21 7.0 11.27
  Other1 12:00
  Calisthenics1 8:00
  Running1 4:00 0.35(11:26) 0.56(7:06)
  Total10 3:31:39 16.5 26.56
averages - weight:195lbs

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Monday Mar 23, 2015 #

11 PM

Bicycling (Stationary) 30:00 [3]

Spinning and watching television.

Other (Weight Training) 12:00 [3]

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)

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.

Running warm up/down (Trail) 4:00 [2] 0.35 mi (11:26 / mi)

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)

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.

Thursday Mar 19, 2015 #

8 AM

Bicycling (Commute) 6:00 [3] 1.4 mi (4:17 / mi)
weight:195lbs (injured)

From Northfield Rd. to the Bethesda Metro Station.
3 PM

Bicycling (Commute) 6:15 [3]

From the Bethesda Metro Station to Northfield Rd. in the dark.

Wednesday Mar 18, 2015 #

8 AM

Bicycling (Commute) 6:00 [3] 1.4 mi (4:17 / mi)

From Northfield Rd., to the Bethesda Metro Station.
1 PM

Calisthenics (Weights) 8:00 [2]

For physical therapy, more of the same regarding ultrasound, electro stimulation, and massage. They added some resistance training to extend the mobility of my left shoulder. I was told earlier that I have something commonly called frozen shoulder. It's when the capsule the bones sit in somehow gets tighter.
2 PM

Bicycling (Commute) 6:00 [3] 1.4 mi (4:17 / mi)

From the Bethesda Metro Station to Northfield Rd.

Tuesday Mar 17, 2015 #

8 AM

Bicycling (Commute) 6:00 [3] 1.4 mi (4:17 / mi)

From Northfield Rd., to the Bethesda Metro Station.
8 PM

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

From the Bethesda Metro Station to Northfield Rd.

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