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Training Log: Nadim

In the last 7 days:

activity # timemileskm+m
  Orienteering1 3:29:15 4.1(51:02) 6.6(31:43) 72
  Running3 3:26:36 21.12(9:47) 33.99(6:05) 313
  Bicycling4 25:52 5.64(4:35) 9.08(2:51) 60
  Total8 7:21:43 30.86(14:19) 49.66(8:54) 444
averages - sleep:5.5 weight:197.2lbs
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Sunday Feb 16 #

2 PM

Orienteering (Field Checking) 3:29:15 intensity: (3:04:15 @1) + (25:00 @2) 4.1 mi (51:02 / mi) +72m 48:25 / mi

Serpentine Barrens Conservation Park, MD. I set out thinking I could finish-up field checking this park, I made my way to the far side where I hadn't checked, by stopping along the way to check and adjust alignment of previously matched features. I killed over an hour doing that. As I got into unchecked terrain, I found it to be somewhat intense in the number of point features and even for other stuff. It sometimes took me a few minutes time checking the alignment of a few items against previously mapped features. There were a few items qualifying as linear marshes--not deep or defined well enough to be a ditch, but definitely where the water flows.
Since I was near the edge of the forests, I encountered several places with yard debris and tree trimmings. There were more areas to map green too--some distinct, some not. In one place I found what I mapped to be a stone wall. It was probably some kind of attempt at making a minor dam, but it was curved to shed water rather than hold it. I looped about and just got to areas mapped previously in a way that lined-up well. It was 5:20pm when I peeked at my watch because it had suddenly grown darker. It turned out to be a cloud covering a very low sun. I jogged back pretty well and as the clouds broke, I caught the last sunshine rays from the power line road at the top of the hill.

Saturday Feb 15 #

7 AM

Running (Trail) 2:17:10 [3] 13.21 mi (10:23 / mi) +261m 9:47 / mi
slept:5.8 weight:198lbs

MCRRC: Winter Trails. Today the group started at Riley's Lock and it was around 17 F. With a brief stint on the C&O Towpath, the route was up and back on the Seneca Greenway Trail. I ran alone pretty much. I was in sight of the lead runners for 2.5 miles and a smaller slower group was behind me a little. I ran much better today than I have with MCRRC turned around at the parking lot on Rte. 28. Looking at my splits, I slowed on hills as expected but had 3 separate miles right at 9:53 pace. I didn’t expect to run better today. My stomach wasn’t so good the last few days. I had some milk and cookies that Peggy gave me on Valentines Day and I drank more water. I also had a vitamin in the morning but haven’t been taking them much. I ran with some confidence through over 12 miles and slowed a little at the end.

Friday Feb 14 #

7 AM

Bicycling (Commute) 5:47 [3] 1.41 mi (4:06 / mi) +12m 4:00 / mi

From Northfield Rd., to the Bethesda Metro Station. I worked late yesterday and today was Valentine's Day today so there wasn't any time for a workout.
6 PM

Bicycling (Commute) 7:20 [3] 1.41 mi (5:12 / mi) +18m 5:00 / mi

From the Bethesda Metro Station to Northfield Rd. I was carrying a backpack and my laptop, and some dinner into a cold wind.

Wednesday Feb 12 #

7 AM

Bicycling (Commute) 6:03 [3] 1.41 mi (4:17 / mi) +12m 4:11 / mi
slept:5.25 weight:196.5lbs

From Northfield Rd., to the Bethesda Metro Station. It was cooler this morning and there was some traffic near the end of the ride.
5 PM

Running (Street & Trail) 40:06 [3] 4.56 mi (8:48 / mi) +36m 8:35 / mi

Washington, D.C. l ran my old Memorial Tour route. From 12th & Independence Ave., to SW, 15th St., SW to Ohio Dr. SW, past the Jefferson Memorial to the 14th St. Bridge,. to the Mt. Vernon Trail, across Memorial Bridge, to Independence Ave. SW., via the Lincoln Memorial Circle and the Reflecting Pool, to 12th St., SW. Within a quarter mile, it was raining moderately. There were not many runners but there were still some cycling commuters who probably hadn't seen the change in the forecast. This was the third day in a row of rain. I moved okay and felt better than the day before, for most of the run.
8 PM

Bicycling (Commute) 6:42 [3] 1.41 mi (4:45 / mi) +18m 4:35 / mi

From the Bethesda Metro Station to Northfield Rd. It was raining lightly and had been raining more heavily earlier. I had a lot to carry and was tired. I also didn't want to spin up a lot of water on my back so I took it easy.

Tuesday Feb 11 #

5 PM

Running (Street & Trail) 29:20 [3] 3.35 mi (8:45 / mi) +16m 8:38 / mi

From 12th & Independence Ave., SW, to 17th St., down the south side of the Reflecting Pool to Lincoln Circle, to 23rd St., SW, to Ohio Dr., SW. to East Basin Dr., SW, to Main Ave., to 12 St., SW, to Independence Ave., SW. It was 55 F and a little breezy. I ran in shorts. My shoes, Nike Structure Triax felt heavy compared to the Ice Bugs I run dirt trails with. I figured I was going slower that I did. At 17th St., a woman caught up w/me at a red traffic light. She cut in front of me to go along Independence. Ave., SW. We crossed paths again at 23rd. and Lincoln Circle and this time she apologized for cutting me off a second time. I was perhaps running the same speed or a little slower but I was fine with her going first. Having to stop at some traffic lights was helpful in letting me catch my breath.

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