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Training Log Archive: Nadim

In the 7 days ending Nov 14, 2004:

activity # timemileskm+m
  Running6 3:04:55 23.01 37.03
  Orienteering1 1:48:38 7.74(14:03) 12.45(8:44) 40518 /26c69%
  Weights1 2:00
  Total7 4:55:33 30.75 49.48 40518 /26c69%
averages - sleep:6.7

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Sunday Nov 14, 2004 #

Running (Warm-up) 5:00 [2] 0.3 mi (16:40 / mi)

From the Laurel Picnic Ground parking lot in the Michaux State Forest, PA to the start of the Mid-Atlantic Championships with Peggy. Weight 169.

Orienteering (Competition) 1:31:07 [4] 9.55 km (9:32 / km) +305m 8:14 / km

Mid-Atlantic Championships Blue Course on the Hammond Rocks Map in PA. I started well but lost time here and there. The worst was pulling-up short on #5. I also fell on some rocks at #12 scraping skin off my palm and shin then mashing my bloody palm in the dirt. I finished 9th out of 18 with good competition. The woods were generally fast. See the Split List.

Running (Warm-up) 5:00 [1] 0.3 mi (16:40 / mi)

Jogging to the start of the relay for the Mid-Atlantic Championships with Peggy and Scott Pleban.

Orienteering (Competition) 17:31 [4] 2.9 km (6:02 / km) +100m 5:09 / km

Mid-Atlantic Championships Relay on the Hammond Rocks Map in PA. I ran lead leg for a team with Jon Torrance and Peggy. My course was the shortest and easiest (of yellow difficulty). I was a bit tired from the Blue course but probably no less than Randy who beat me by 20 minutes on it earlier. I felt like I was slogging up the trails. The scale 1:7500 and a shift in steepness that I mistook for a ridge prompted me to leave the trail early while in the lead. Randy caught up and took the lead on the downhill through the rough logged area. We ran pretty even with him running faster in the woods and I faster on the trails. I bobbled the last one when I saw a control from the regular courses, headed toward it, changed my mind, then headed again toward it when Randy did. We concluded it wasn't it then got to the right spot together. I out sprinted him at the end for the team but felt maybe I shouldn't have. On Jon's leg he gave us a 2 minute lead. They (Randy, Clem and Wyatt) got the better of us in the end as the 5:00 min handicap was not sufficient for the women.

Saturday Nov 13, 2004 #

Running (Street & Trail) 13:10 [3] 2.0 mi (6:35 / mi)

From Rosedale Ave. to the Old Georgetown Branch via Maryland Ave., to Kentbury Ave. to Rosedale. Just a quick nightime run after a busy day getting things done at home. Weight 169.

Friday Nov 12, 2004 #

Running (General) 2:00 [3]

45 situps. Weight 168.5. Busy doing work stuff at home.

Thursday Nov 11, 2004 #

Running (Street & Trail) 1:05:44 [3] 8.7 mi (7:33 / mi)

In Rock Creek Park from the DC/MD border parking off Beach Dr.; down the Valley Trail most of the way to just past Military Rd., various trails including the Western Ridge Trail and the hiker-biker trail to the Pinehurst Trail, to Western Ave., across Chevy Chase on Whitney, Underwood and Thornapple, to the Georgetown Branch Trail to Maryland Ave., to Rosedale Ave. Peggy drove us to the park for a run and I ran back. The route was mostly on trails or steep hills but it was nice to be in the woods. There were a few areas where trails were closed for flood control construction and I ran into the open woods to get around. Weight 167.

Wednesday Nov 10, 2004 #

Running (Warm-up) 19:04 [2] 2.3 mi (8:17 / mi)

From Rosedale Ave., to NIH via Battery La, then jogging around to identify where I should do some intervals, back to the house, then back to NIH. 50F with a humid breeze. Weight 166.5.

Running (Intervals) 22:22 [4] 2.4 mi (9:19 / mi)

On the south side of the NIH campus in Bethesda, 6 x 0.4 miles on the grass with about a 45ft. climb/drop depending on direction and 90 seconds rest between each. Sparsely separted trees and some low banches made me have to keep thinking a little. Splits: 2:37, 2:19, 2:37, 2:19, 2:37, 2:?? (I didn't stop the watch correctly on the last but think it was faster).

Running (Warm-down) 15:53 [2] 1.91 mi (8:19 / mi)

From NIH, along Wisconsin Ave. to East-West Hwy. on the BCC HS grounds, to Rosedale via Maryland Ave.

Tuesday Nov 9, 2004 #

Running (Street & Trail) 36:42 [3] 5.1 mi (7:12 / mi)

From Rosedale Ave., Battery La. to Keystone Ave. to Huntington Pkwy. to Irvington Ave, across Hartsdale ES, to Heampstead Ave. to Sonoma, around Ayrlawn Park to Johnson, then in the park to Oakmount Ave. to Old Georgetown Rd. to the NIH trail to Battery Rd. to Rosedale Ave. I obviously wandered a bit on this night time run. I was reluctant to go out in the 36F weather after 9pm not having had dinner but it felt fine once I did. I thought I was going faster but it must have been the hills or all the cold hard pavement which I was feeling by the end. Weight 169.5.

Monday Nov 8, 2004 #

Weights (General) 2:00 [4]

45 situps. Weight 169.

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