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Training Log Archive: Nadim

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Bicycling5 2:55:17 49.41(3:33) 79.52(2:12) 441
  Orienteering2 2:36:43 7.04(22:16) 11.33(13:50) 714 /15c26%
  Running2 36:14 3.17(11:26) 5.1(7:06) 89
  Total8 6:08:14 59.62(6:11) 95.94(3:50) 6014 /15c26%
averages - sleep:5.8 weight:188.8lbs

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Sunday Apr 30, 2017 #

1 PM

Orienteering race (Foot) 1:37:34 [4] **** 9.0 km (10:50 / km) +60m 10:29 / km
spiked:4/15c slept:7.45 weight:188lbs

QOC: Mason Neck State Park, VA. After dropping Max off at Fairfax HS, and leaving him alone (he had his club and coach to hang out with but has only known them for a short while), Samantha and I got to this park. I rushed to get out on the course, and to have enough time to finish. With it being hot, in the mid 80s F, I wasn't that enthusiastic about doing the Blue course in this often difficult area, but thinking of the upcoming Billygoat race made it easy to stick to my plan.

I actually felt like I was running okay in the early part of the race--not so fast, but not slow. My accuracy suffered. The park does has 5ft. contours, and even then they are widely spaced. Most of the features used for controls are root stocks or pits. Sid Sach is old school in his course setting. Though most controls were where they should have been, I came across at least 2 that I'm sure were incorrect. Some I felt were hung in the general area but I'd need to go back to be sure. More than one mapped root stock with a control on it had a trunk pointing in a different direction than mapped. I made so many mistakes today, that AP shows mistakes much smaller than they actually were, according to GPS.

S-1 - I though very briefly about using the trail early, but instead, I went straight until I hit it at the bridge. I could see it from the end of the bridge.

1-2 - I went around on the trail and thought about cutting across the top end of the marsh. I thought the water might be lower since other parks around DC had been drier. However, the water in this marsh was mapped as it appeared today. Having gone around, I ended up well left of straight. I attacked off of the dot knoll next to the nearest trail but still ended up north (left of the control). I probably lost 10 seconds.

2-3 - I took the road and started counting telephone poles after the pavement started. It wasn't easy for my eyes to see them on the run. I did cut in where the power line crossed the road. This was a bit early and may have slowed me down too much. I also was too close to the road when I'd gotten the right distance (by feel, not by counting). I didn't see any evidence of the mapped marsh but saw the green to my left. I backtracked very slightly to the control.

3-4 - I went straight and for a little while I was confusing going to #13 with going to #4. My GPS track shows that I was right on top of #13 but I didn't see it. Having gotten through the green trying to keep a straight bearing, I was able to read contours and stop at the reentrant #4 was in. I had ended up east of it. My GPS track shows I lost 20 seconds.

4-5 - I ran straight. After going over the last hill, I was a little to the right. I had forgotten to pickup control descriptions and rather than open my map, I went of a thought in my head that the control was on a rootstock. I turned south where I could see one and then checked the map. I corrected quickly but lost 1:10 minutes.

5-6 - I'd caught another younger but regular runner (I forget his name--:() at #5. I took off ahead of him but could hear him behind me for a while. This leg was fairly flat. I should have realized I was to the right after crossing the bicycle trail near a bend but I didn't focus on it. After crossing the road, I got to within sight of a reentrant, and thought I could see another forming a flattish saddle, much like where the control was. However, I never ran up to the reentrant on my right. I presumed it to be the one just east of #6 but I was actually seeing the one SE of #6. I did a loop checking a rootstock and scratching my head figuratively. As the other guy came through and went to the reentrant I could see from a distance, he went on. I realize my error then and went on to the control. I think I got there a little after the other guy. I'd lost 2:10 according to my GPS.

6-7 - I led off, away from the other guy I'd first seen at #5. My route took me to cross reentrants and hug the marsh. I went along the edge of another to get close, but when I attacked, I missed--not by far according to GPS. However my head wasn't thinking straight at this point. I went on much farther than I should have. I crossed the unmapped trail, and to the steeper parts of the next reentrant before turning back. GPS shows I lost 3:12 minutes.

7-8 - Much chagrinned from my early mistakes and getting tired, I was more careful going to #8. I used the trail to get to the road and crossed in the powerline ride. Attacking from there, I hit it pretty well.

8-9 - I tried going straight on this leg but drifted left. I recognized being in the reentrant with the (dry) streams and corrected well. I just felt slow.

9-10 - Running straight, I felt I hit the area okay. This area has always been difficult. I couldn't see the right rootstock (hardly any if I recall correctly). I came to a dead stop and tried to see the bend in the very shallow reentrant. I thought I did see it to my left so I ran over that way. I saw a large rootstock but it was pointed the wrong way. Eventually I went to it anyway and was surprised to find the control there--Tom Strat, who'd mapped the area, confirmed it was on the wrong rootstock. My GPS track shows I only lost 55 seconds.

10-11 - I drifted left and ran along the ridge. This would have been the proper technique to use--aiming-off--but I hadn't been trying to do that. Getting to the right area after a drop, I still didn't seen the control and rootstock for a few more seconds.

11-12 - I again tried running straight but ended up between the 2 ditches (just right of the control). Reading the map allowed me to correct direction without taking another step :). It was a 30 second error according to GPS.

12-13 - I messed this up pretty good. Running straight, I should have hugged the hillside. Instead I got into the very flat parts of the reentrant junction and made the bad decision to go right, too soon. I went up the reentrant toward #5 and probably got past #5 before realizing it. I tried to correct, taking a stab and going left but I missed wide south. I had sense enough at that point to follow a reentrant down. It took me to #4. Knowing where I was, I corrected well. The control was obscured by slightly thicker woods that didn't rate being shown as light green. An older orienteer whom I'd seen on the course earlier, was coming to the same control from the other direction. My GPS shows a loss of 5 minutes.

13-14 - There wasn't much to attack from unless I took a longer route via trails. The best no trail attack was the marsh tip, 220m SE of the control. I got into the reentrant but seemed to be too high--I saw dry ditch instead of a narrow marsh. I believed I was to far west, so I cut right a bit. There seemed to be an extra trail before I saw some reentrants but I'd actually had gotten well past the control; almost due north of it. I figured it out and corrected. My final attack was off of a distinct 90 degree trail bend north of the control. There were 2 root stocks there and I thought briefly that the control was hung on the wrong one. Maybe it was okay but my overall loss of time on this leg was 1:30 minutes.

14-15 - I'd gotten to control #14 right about the time that Kathleen Lennon was leaving it (coming from another direction). I ran straight while Kathleen seemingly took trails around. I could see her parallel to me after I'd passed her and slowed. I wasn't seeing the mapped knolls. I was actually a little left of where I should have been. I cut more left and got confused when seeing the road. Meanwhile Kathleen was going straighter. I cut northwest paralleling the road and saw the control. Kathleen was closer. I got there just after her. I estimate a 30 seconds time loss.

15-F - I bashed out and passed Kathleen as I got onto the road. My sprint in wasn't very energetic looking but I did try a bit.

I ran 11.5K on a 9K course in which it was logical for most legs to go straight. While AP calculates 8:12 minutes of error, my real error by GPS was 15:35 minutes. That's not so good but the name of the game here for most was keeping errors low. With controls not necessarily always hung correctly, that wasn't easy. Many others had much bigger errors on single controls. More positively, I felt I ran well considering the early heat. I walked a few hills but didn't falter altogether. When finished my blue shirt was looking yellow in places--the pollens were just that thick and dusty.

After my race, I rushed off to see Max run his 200m race at Fairfax HS. There were a lot of kids there--cool to see so many interested in track and field before HS. It didn't seem like Max enjoyed his day there much--too much waiting around.

Max 200m April 2017

Saturday Apr 29, 2017 #

1 PM

Running (Terrain) 10:02 [2] 0.8 mi (12:33 / mi) +26m 11:24 / mi

I started from Colonel Zadok Magruder HS, heading out to field-check North Branch Park. I carried a folder and my better GPS in hand.

Orienteering (Field Checking) 59:09 [1] 1.45 mi (40:54 / mi) +11m 39:58 / mi

North Branch Park, MD. When I left this morning, I had to take Samantha to a birthday party--it was at a Rock Climbing place in Laurel, MD, so not really close. I had rushed getting ready so by mistake I had grabbed used batteries for my GPS, and I'd forgotten to bring along the orienteering clothes that I had already prepared. That meant traipsing around edges of the sometimes thorny fields with no protection, and not having a great concept of where I was. My watch GPS was working so the time wasn't lost completely. Being precise with point features and some linear ones was difficult. I was trying to stick to easier things like field edges, only the edges in this area of succession forest with subtle contours, was the difference between rough open and semi-rough open. That wasn't so easy with bushy things mixed-in. I also got further down an open forested reentrant system with some ditches and rock features. I was only partly able to link-up to where I had been before, before my old GPS batteries died. Feeling ineffective and needing to run, I stopped and decided to run.
2 PM

Running (Trail) 26:12 [3] 2.37 mi (11:03 / mi) +63m 10:13 / mi
slept:7.0 weight:188lbs

North Branch Park. It was already warm but I hadn't been feeling it too badly. I started out running over to part of the map where I had to end field checking on an earlier outing--I lost the intermittent trail briefly but picked it up by the main creek. Going north along the west side of the water, I realized that I hadn't run this part of the park in a long time. It was nice and I saw a few mappable features. Much was obscured by leaf cover. I did see some nice forest along the way and as I climbed out of the valley. I hit the fields where it was hotter again, and took what amounts to a perimeter route. There used to be a better defined trail but most of what I ran on was grass and more like a ride between semi-rough open terrain, and forest. The grass sometimes had tufts. In one place, the essence of a trail disappeared completely. I struggled to keep moving. However, I knew that running in the heat would be good and much needed acclimation for what's to come when it really hits summer. It was 87 F and humid when I finished--normal temperatures for July and August, not April.

Friday Apr 28, 2017 #

7 AM

Bicycling (Commute) 40:10 intensity: (25:10 @3) + (15:00 @4) 12.1 mi (3:19 / mi) +37m 3:17 / mi
slept:5.0 weight:188.5lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. The wind mostly calm or much less than yesterday, and it was sunny. However, I was a little more tired. It was in the low 60s F. More riders and walkers were out, creating some slow-downs. I saw the guy on a unicycle again. It was like he'd been riding all night back and forth; he was headed toward Bethesda again which is the only direction I've seen him go, even when I'm going different directions.
5 PM

Bicycling 42:25 [3] 11.9 mi (3:34 / mi) +164m 3:25 / mi

From 13th & C St. SW, Washington, D.C., to Northfield Rd. Traffic was lighter all around. I'd passed some people in Georgetown and right afterward. One went by a mile later moving quickly. I pulled the other until after the trestle bridge and let him go. However, eventually, I caught up to him again and let him pull me the last +1 mile to River Rd. where he broke off. Winds were light but probably coming more at my back.
6 PM

Bicycling (Commute) 8:37 [3] 1.5 mi (5:45 / mi) +22m 5:30 / mi

From Northfield Rd., Bethesda, MD, to Folkstone Rd., with Samantha's trail-a-bike to pick her up, then back with her. She was excited and happy to be riding though she didn't seem to help with the pedaling much.

Later we went out to Rockville, to get a birthday present for Samantha's friend,. We ate dinner, and had ice cream and missed Peggy.

Thursday Apr 27, 2017 #

7 AM

Bicycling (Commute) 40:26 [3] 12.1 mi (3:20 / mi) +46m 3:18 / mi
slept:5.0 weight:190lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. It was damp starting out and in the upper 50s F. I had a headwind right from the start. It kept up the whole way and was more or less steady. I rode alone and saw only a few other riders. However, I did see a guy riding a 3.5' unicycle going the other direction. My right calf didn't feel so good and that was a surprise. It got better after several miles warmed it up. I think it is part of my lingering back issue and right side weakness. By the time I was done I'd worked up a sweat.
5 PM

Bicycling (Commute) 43:39 [3] 11.81 mi (3:42 / mi) +172m 3:32 / mi

From 13th & C St. SW, Washington, D.C., to Northfield Rd. Traffic was heavy when leaving work, but once again I was able to get through it efficiently. At least initially what was worse was the high pollen dust--pollen doesn't usually bother me much but it was heavy enough to feel like dirt dust being blown into my eyes. I very much enjoyed the tailwind after rounding the Tidal Basin. It was a little slow around the Kennedy Center but not bad in Georgetown. I just kept pacing myself and steadily passing. Only one other guy passed me and he was moving pretty fast. I passed the same guy I'd seen on a unicycle in the morning but this time he was going the same direction. He must have been doing 14 mph on an uphill grade since I didn't pass him all that quickly. He was passing others on 2 wheels. It was warm and a little humid. I rode alone.

After dinner, it was like Samantha had ready my mind. She, Max and I went to play tennis--their first time. I don't think I'd played for 2 decades.

Wednesday Apr 26, 2017 #

slept:4.5 weight:189.5lbs

A little rain over the last couple of days, and a lot of working late, conspired to create a lack of motivation for working out.

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