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Training Log Archive: Nadim

In the 7 days ending May 12, 2018:

activity # timemileskm+m
  Bicycling10 3:19:46 55.82(3:35) 89.83(2:13) 458
  Orienteering1 2:23:41 6.59(21:48) 10.6(13:33) 33213 /16c81%
  Running3 48:29 5.11(9:29) 8.22(5:54) 82
  Hiking1 6:23 0.3(21:16) 0.48(13:13)
  Total11 6:38:19 67.82(5:52) 109.14(3:39) 87313 /16c81%
averages - sleep:6.3 weight:201.3lbs

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Friday May 11, 2018 #

8 AM

Bicycling (Commute) 6:04 [3] 1.41 mi (4:18 / mi) +19m 4:08 / mi

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

Bicycling (Commute) 6:05 [3] 1.41 mi (4:19 / mi) +21m 4:07 / mi

From the Bethesda Metro Station, to Northfield Rd.

Thursday May 10, 2018 #

8 AM

Bicycling (Commute) 40:04 [3] 12.2 mi (3:17 / mi) +43m 3:15 / mi
slept:5.5 weight:201.5lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, DC. It was cool but comfortable despite a good headwind most of the way. On the downhill, I caught and passed a guy who later passed me back, and then pulled me across the flats. I was getting slowed by the wind when in front, much more than he was. Alone and along Ohio Dr., SW, the wind off the water was strong but fortunately more to my side.
6 PM

Bicycling (Commute) 43:45 [3] 11.83 mi (3:42 / mi) +135m 3:34 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I got moving pretty well as I left work. I slipped through the traffic and passed a bus on Ohio Dr. There was tailwind. Even through Georgetown, the traffic didn't hold me up much. I caught and passed a few riders on the CCT. After passing a younger woman, she passed me back quickly. I drafted until she slowed more than I (unexpectedly) on the climb up after Fletcher's Boathouse. I kept a fixed gear most of the way. Unlike before, I was able to hold it better. I did start to cramp after a stop at Wilson Blvd. but loosened enough to finish smoothly.

Wednesday May 9, 2018 #

7 AM

Bicycling (Commute) 6:23 [3] 1.41 mi (4:32 / mi) +20m 4:20 / mi
slept:5.5 weight:201.5lbs

From Northfield Rd., to the Bethesda Metro Station. There was a lot of traffic along the way.
7 PM

Bicycling 3:08 [3] 0.56 mi (5:36 / mi) +9m 5:20 / mi

From the Bethesda Metro Station, to Battery Ln.

Running (Street & Trail) 25:20 [3] 2.62 mi (9:40 / mi) +50m 9:08 / 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. I was pretty slow on the hills, with my calves being a bit sore from riding yesterday. It was a very nice night for running.

Tuesday May 8, 2018 #

8 AM

Bicycling (Commute) 37:39 [3] 12.2 mi (3:05 / mi) +27m 3:04 / mi
weight:200.5lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, DC. There was a bit of a headwind. However, once I was on the trail, i caught up to a faster rider who was ahead just before I merged. He was strong and pulled me steadily all the way through Georgetown. At times I struggled to keep up as we separated to pass other riders. I guess I kept a decent pace the rest of the way to work.
5 PM

Bicycling (Commute) 44:25 [3] 12.0 mi (3:42 / mi) +136m 3:35 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I rode a tailwind through traffic and exited Georgetown quickly (13:25), but after that, I rode calmly I was worried about being worn out from the quick ride this morning.

Monday May 7, 2018 #

7 AM

Bicycling (Commute) 6:12 [3] 1.4 mi (4:26 / mi) +27m 4:11 / mi

From Northfield Rd., to the Bethesda Metro Station. I felt tired but my back was feeling better.
6 PM

Running (Street & Trail Commute) 20:13 [3] 2.24 mi (9:02 / mi) +32m 8:39 / mi

From the Bethesda Metro Station, Wisconsin Ave., to Norwood Park, to the Little Falls Trail, to Falls Rd., to Glenbrook Rd., to Edgemoor Ln. into to the Bethesda Metro Station.

Bicycling (Commute) 6:01 [3] 1.4 mi (4:18 / mi) +22m 4:06 / mi

From the Bethesda Metro Station, to Northfield Rd.

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)
(injured)

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
(injured)

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.

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