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Training Log Archive: Nadim

In the 7 days ending Oct 10, 2004:

activity # timemileskm+m
  Orienteering1 4:01:14 16.77(14:23) 26.99(8:56) 64521 /30c70%
  Running4 2:53:26 23.05(7:31) 37.1(4:41) 30
  Bicycling1 1:16:54 23.58(3:16) 37.95(2:02)
  Weights1 1:00
  Total7 8:12:34 63.4 102.03 67521 /30c70%
averages - sleep:6.3

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Sunday Oct 10, 2004 #

Orienteering (Competition) 4:01:14 [3] 26.99 km (8:56 / km) +645m 7:59 / km
spiked:21/30c slept:8.0

Hudson Highlander IX in Harriman State Park, NY. I went out at a comfortable pace on the road run to the map pickup. Like many, I had trouble with #1 though unlike most others, I was by myself until nearing the control. I was with a pack for much of the rest of the first loop before leaving some behind near the end of it. I ran with Patrick Shannon and Leif Anderson much of the second loop and ran mostly alone the third loop. A sign of not doing enough long runs--muscle cramps began modestly on the 2nd loop and in earnest after jumping down a cliff to the control at #26. I had a problem with #27 and fought recurrant cramps to #28. The slower pace let me read the map more accurately and frequently thus reducing errors. Having others around me also helped avoid errors and get me past places where my navigation was unsure. I finished in 10th place like last year. See the Split List.

Saturday Oct 9, 2004 #

Running (Street & Trail) 24:30 [2] 2.8 mi (8:45 / mi)

In Jockey Hollow Park, NJ, trails and roads with map reading. While driving up for the Hudson Highlander, Peggy, Dave Onkst and I stopped off for chance to loosen-up. Due to our late start driving, it was almost dusk when we set off and dark when we finished. Weight 168.

Friday Oct 8, 2004 #

Running (Street & Trail) 14:16 [3] 2.0 mi (7:08 / mi) +30m 6:49 / mi

From Rosedale Ave., to Tilbury St. to Chase Ave. to Kentbury Dr. to Lynbrook to Gladwyne to Maryland Ave. to Rosedale Ave. Weight 171.

Thursday Oct 7, 2004 #

Running (Street & Trail) 36:07 [3] 5.15 mi (7:01 / mi)

From Rosedale Ave., Chestnut Ave. to Jones Bridge Rd. to Kensington Pkwy. to the Rock Creek Trail to Cedar Ln. to Rockville Pike via Elmhirst Ln. to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. After a haircut to lighten my load, I ran in the dark on a very nice night. Weight 169.

Wednesday Oct 6, 2004 #

Weights (General) 1:00 [3]

Busy at work. 30 pushups. Weight 167.

Tuesday Oct 5, 2004 #

Running (Street & Trail) 1:38:33 [3] 13.1 mi (7:31 / mi)

From Rosedale Ave., Maryland Ave. to the Capital Crescent Trail (I saw and talked w/Rich Feliciano on the trail) to Norwood Park to Bradley Rd. to Beech St., trails in Rock Creek then out along the Valley Trail, up the Rock Creek Trail in Montgomery County, to the Georgetown Branch Trail to Rosedale Ave. I was tired at first but ran steady and had to make a few pit stops. The weather was cool. By the time I had gotten out of the woods, it was dark. Weight 170.5.

Monday Oct 4, 2004 #

Bicycling (Commute) 38:13 [4] 12.05 mi (3:10 / mi)

From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. It's getting cooler--57F, but shorts and a T still feel good. I felt fairly strong (21mph on the flats) but slowed at the end. Weight 168.5.

Bicycling (Commute) 38:41 [4] 11.53 mi (3:21 / mi)

From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD via the Independence Ave. Starting out and in a rush, I did my bicycle courier impression mixing it with the cars up by drafting a stationwagon within a yard and going 25mph to the river. Just into Georgetown I got a flat (turns out my wheel had been rubbing on something and a hole had worn into the side). Eventually repaired enough to go on and late, I took off fast on the trail doing 21mph on the flats. There I caught an indistinct pace line of cycle commuters. After a draft I took off going up the hill. They took over after 3 miles and the pace quickened for a way. At a leader change the pace increased to 21.5mph going up toward River Rd. I started breaking contact but caught them again. It was exciting weaving through the others on the trail and being about a foot apart from others in the pace line but also a bit crazy.

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