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Training Log Archive: Nadim

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  Bicycling10 3:31:17 57.02(3:42) 91.76(2:18) 470
  Orienteering1 2:23:41 6.59(21:48) 10.6(13:33) 33213 /16c81%
  Running2 23:42 2.5(9:29) 4.02(5:53) 36
  Hiking1 6:23 0.3(21:16) 0.48(13:13)
  Total11 6:25:03 66.41(5:48) 106.88(3:36) 83813 /16c81%
averages - sleep:7.8 weight:202.5lbs

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Sunday May 6, 2018 #

12 PM

Running (Street & Trail Commute) 2:56 [2] 0.25 mi (11:45 / mi)
slept:7.75 weight:201.5lbs (injured)

Pohick Bay Regional Park, VA. From the Eagles's Nest porch area, to the start triangle.

Orienteering race (Foot) 1:19:29 [3] *** 7.0 km (11:21 / km) +255m 9:36 / km
spiked:13/16c (injured)

QOC: Pohick Bay Regional Park, VA. My back had been hurting since Thursday so I rested. I felt it walking around but not during this race. I tried to not push too hard or jump much.

S-1 - I was moving slowly enough that I felt running through the parking areas would be faster for me. I think it was, eventhough it was longer. I spiked it.

1-2 - I thought approaching the control from the ride to the south would be best so I dropped to take the shorter right on the left, past the pool parking. I spiked the control but this route unexpectedly turned out to be slower.

2-3 - Leaving #2, I wondered why the shallow ditches hadn't been mapped. I headed straight but meant to go a bit more to the left. I corrected at the road, so that I could get around the green. I reached the road but only stayed on it for a short time; the mountain laurel seemed to go further SW of where it was mapped on the north side of the road. I also was a little shaky with the contours not seeming to line-up at first but once across the reentrant, all was well.

3-4 - I started west to hit the road. I attacked off the road but got on the south side of the spur and had to come around more than intended.

4-5 - I stayed low, running the hillside. I stopped suddenly when I was about to cross a log and saw a +3 ft. yellow and black snake laying calmly. Going around that, I crossed a different log and tripped on a small broken branch growing out of it. Finally around the spur I could have climbed over, I crossed the road, matched-up the reentrant. Going north of the mapped cliff, and the open ground, I caught a woman at the bottom on the flats. She worried about how to get across dry while I was able to stride over it. I came up on the north side of spur to the knoll with a trail going N/S. From there I ran the flat to just above the ditch in the reentrant before the control. I was worried that I couldn't see the control after that until I was right on it. The deadfall did help me zero in.

5-6 - Feeling pretty slow going up the hill, I got around a small bit of green near the road and tried to stay straight. I hit the first of the 3 rootstocks, though I was having trouble seeing more than one while on the run. The other rootstocks looked like more slow running forest to me. I went on past the first rootstock and found it quickly.

6-7 - I went straight up, figuring the reentrant to the east would be slow to come up. I read my way pretty well from the vegetation. When I could see the thicker green ahead and a hint of clearing behind it, I cut left and found the ditch with the control.

7-8 - I started straight but quickly realized I'd need to run south a little, to get around the green. I corrected and the subtle reentrant led me right to the control. I was misreading the deadfall for marsh, and didn't see the ditch on the run--good thing I didn't read the clue sheet :) --actually, I'd been to the feature before several times and knew what to expect.

8-9 - I used the trail a little, then crossed the large reentrant. I got onto the mapped trail, which was really intermittent in parts. I attacked from the south as soon as I could see the white reentrant off to the right.

9-10 - I went straight, cutting across the first road near an intersection. From the orientation I realized I was about to make a wrong trail choice so I corrected. It was nice running the trail down the reentrant. I left at a trail bend and spiked it.

10-11 - I contoured a little to get past the first spur. I felt I hesitated too long after crossing the reentrant and not seeing the control. I kept my bearing and saw it seconds later.

12 - 13 - I was having a tough time figuring the best route. I chose to start high. I never saw the first trail but realized I was on the second when I saw and reentrant to the south. I'd lost time running over that first trail. I took that to the end, then got onto the trail that I'd attacked #10 from. Running along the river, I was moving well but a lot slower than I could remember in years past. I cut south on the rail NW of #13, and got across the flat area into the right reentrant. I didn't see the rootstocks as I started walking up the steeper part. I didn't hesitate this time and spiked it.

13 - 14 - I passed another guy coming toward #13. Soon after I heard him coming up from behind. On the trail, the other guy passed me. We crossed the large reentrant. I left the trail first but the other guy got there a second before me.

14 - 15 - I headed SE, crossed the ride, and hit the trail intersection with a White control on it--this was the one furthest south. I wanted that approach, so that I wouldn't have to back track south from the boat storage area. The other guy headed toward the boat area and was moving faster. I didn't realize that trail became intermittent just before the paved road intersection. I lost a few seconds sorting it out. On the paved road NE of #2, I cut to the camper area, then down the pool parking lot to the right side of the pool. I angled down the big reentrant. It was a little tough getting a crossing spot that didn't drop down an earthbank at the bottom. I angled up, and could see the guy that I'd been with at #14. I was pretty slow on the climb but spiked it.

15 - 16 - I got on an animal trail that contoured a little as it dropped. I was overly worried about the big spur before the control, so I went a little lower where I hit the deadfall. I climbed back to attack from above it.

16 - F - This leg seemed funny to me. I should have just dropped to the trail below control #16. Instead I went straight, and got onto the trail running N/S. I took a little longer using the bridge and then getting into the field.

8-9 -

Hiking warm up/down (Street & Trail) 6:23 [1] 0.3 mi (21:16 / mi)

Pohick Bay Regional Park, VA. From the Eagles's Nest porch area, to the start triangle with Samantha and Peggy.

Orienteering (Foot) 1:04:12 intensity: (54:12 @1) + (10:00 @2) 2.24 mi (28:40 / mi) +77m 25:53 / mi

QOC: Pohick Regional Park, VA. Peggy and I went out with Samantha on White. It was really hard for a White course. The control placements were on trails but to get to them efficiently and within standard finish time, one would have had to cross open forest, not something White is supposed to do. At least one leg was over the 400m limit. We helped her shorten it by crossing the forest between trails and open space. This was technically better for Yellow, though even difficult for them. Samantha ran a lot more than she has on other courses. There were far fewer complaints from her than we've seen. I think she liked both parents being with her. At the end, she managed to get past 2 boys on Yellow. We weren't sure if they left the trail to find a control or a shorter way. Samantha kept running to finish ahead of them.

Friday May 4, 2018 #

7 AM

Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi) +22m 4:04 / mi

From Northfield Rd., to the Bethesda Metro Station. I took it slowly.
6 PM

Bicycling (Commute) 7:25 [3] 1.4 mi (5:18 / mi) +24m 5:02 / mi

From the Bethesda Metro Station, to Northfield Rd. I'd picked-up dinner so I was carrying it in a paper bag the whole way, riding with the other hand. I was not walking so well earlier in the day. The ride however, did unexpectedly loosen me up. I felt better the rest of the evening, but forwent a planned run.

Thursday May 3, 2018 #

7 AM

Bicycling (Commute) 40:49 [3] 12.2 mi (3:21 / mi) +26m 3:19 / mi

From Northfield Rd., Bethesda, MD, then to 13th & C St. SW, Washington, DC. There was a bit of a headwind.
6 PM

Bicycling (Commute) 45:10 [3] 12.0 mi (3:46 / mi) +141m 3:38 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I pulled for another guy from Georgetown to the water treatment plant bridge but slowed too much for him at that point. Finishing up was okay, there was probably a bit of a tailwind. After finishing however, my back was hurting more than normal. It was low on the left side.

Wednesday May 2, 2018 #

7 AM

Bicycling (Commute) 6:03 [3] 1.41 mi (4:17 / mi) +19m 4:07 / mi

From Northfield Rd., to the Bethesda Metro Station. There were some traffic delays with trash collection, cars and more.
7 PM

Bicycling (Commute) 3:45 [3] 0.59 mi (6:21 / mi) +9m 6:04 / mi

From the Bethesda Metro Station to Battery Ln.

Bicycling (Commute) 4:27 [3] 0.98 mi (4:32 / mi) +20m 4:16 / mi

From Battery Ln, to Northfield Rd.

Tuesday May 1, 2018 #

8 AM

Bicycling (Commute) 40:37 [3] 12.2 mi (3:20 / mi) +30m 3:18 / mi

From Northfield Rd., Bethesda, MD, then to 13th & C St. SW, Washington, DC.
5 PM

Bicycling (Commute) 43:48 [3] 12.0 mi (3:39 / mi) +135m 3:32 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I felt okay on this.

Monday Apr 30, 2018 #

7 AM

Bicycling (Commute) 6:45 [3] 1.43 mi (4:43 / mi) +20m 4:32 / mi

From Northfield Rd., to the Bethesda Metro Station. I had to turn back after realizing I'd forgotten my helmet. My neighbor who also commutes was starting out too, and he laughed.
6 PM

Running (Street & Trail Commute) 20:46 [3] 2.25 mi (9:14 / mi) +36m 8:48 / mi

From the Bethesda Metro Station, Wisconsin Ave., to Norwood Park, to the Little Falls Trail, to Falls Rd., to Glenbrook Rd., to the Capital Crescent Trail, to Edgemoor Ln. into to the Bethesda Metro Station. On the CCT, I saw a woman not far away running toward me put her foot on the edge of the trail, and stumble badly. I stopped and she was okay; just bruised and scraped.

Bicycling (Commute) 6:28 [3] 1.4 mi (4:37 / mi) +24m 4:23 / mi

From the Bethesda Metro Station, to Northfield Rd.

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