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Training Log Archive: Nadim

In the 7 days ending May 13, 2006:

activity # timemileskm+m
  Running3 1:26:32 11.35(7:37) 18.27(4:44)
  Bicycling1 1:23:54 22.98(3:39) 36.98(2:16)
  Orienteering2 1:08:09 6.15(11:05) 9.9(6:53) 14525 /37c67%
  Calisthenics3 6:00
  Total7 4:04:35 40.48 65.15 14525 /37c67%
averages - sleep:6.3 weight:172.3lbs

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Saturday May 13, 2006 #

Running warm up/down (Street & Trail) 12:34 [2] 1.5 mi (8:23 / mi)

Pond Mt., CT. Warm-up along the road and to the start of the Billygoat Sprints.

Orienteering race (Sprint) 13:11 [4] *** 1.8 km (7:19 / km) +50m 6:26 / km

Billygoat Sprint A on Pond Mt. near Kent, CT. I ran fairly well but still didn't see the best routes. At one point I ran quite close parallel to a trail (#4 to #5). On #6, I played it safe using the trail as much as possible but climbed too high in the process. My recovery from the minor error was good. I found it a bit difficult to run in this terrain except for the start and finish field.

Running warm up/down (Street & Trail) 5:00 [2] 0.5 mi (10:00 / mi)

Pond Mt., near Kent, CT. From the Billygoat Sprint start/finish area, to the car (where I waited for Peggy to do her sprint and fed Max bannana's), then up and down the road a bit before going back to the sprint start/finish area.

Orienteering race (Sprint) 17:41 [4] **** 1.9 km (9:18 / km) +45m 8:19 / km

Billygoat Sprint B on Pond Mt., near Kent, CT. It was a tragedy of errors. Control #1 was up near the top of a knoll. Running to there through the grass, from the start, I kept reminding myself not to go too far left and realized it was on the side of the hill. In the field along the way it seemed like I wasn't moving fast enough so I ended up pushing too hard. Then I didn't listen to my own warnings as I found myself left and on top of the knoll before correcting. Going to #2, I hit a trail but got worried it was the wrong one when it took an odd bend to the right. I left it and got left of the control and eventually hit another trail before following the ridge in. I spiked #3, the second shortest leg and #5, the shortest leg of the course. However there's a story that goes w/#5. Leaving #3 going straight, I got lazy about finishing the climb. I found myself passing the 4th control from Sprint A (Jon Fredrickson was punching at the time), knowing right where I was, then deciding to finish off by going around--a trail was just above this! I was doing fine going around and then I confused a bend in one stone wall for another. This led me to cross a marsh and ignore that it shouldn't be there--I sort of felt it might be standing water from the recent rains. I ended up at #5 before getting to #4. I turned back for #4 as Andy Hall was coming the other way into #4. This alone cost me about 2.5 minutes. All this made #5 much easier.

Friday May 12, 2006 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:171lbs

45 situps in the hotel room after the 6.5 hour drive from Bethesda, MD to Danbury, CT.

Thursday May 11, 2006 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:172lbs

45 situps.

Wednesday May 10, 2006 #

Running (Street & Trail) 59:58 [3] 8.35 mi (7:11 / mi)
slept:5.0 weight:172lbs

From Rockville Pike, just beyond Randolph Rd., Randolph Rd. to the Rock Creek Trail to Cedar Lane to Rockville Pike, up the NIH trail to Old Georgetown Rd. via Maple Dr. then back to Rosdale Ave. via Northbrook La. and Battery La. I stuck w/the plan not to ride today to heal the back and it's much better. After work I was fortunate to have Peggy and Max drive me up to HTO to look for some trail running shoes, then run back. I'll use the shoes in the Rogaine(s) I'm planning on doing with Dave Onkst. I've always used O-shoes for the short 8 hour variety before. I'm not sure what to get but Montrail, Salomon, Vasque and Nike models hold some interest; not sure about whether to go w/Goretex or not. Shopping for shoes while Max is hungry is probably not the best way to approach it. I'll look more later. Splits on the trail: 6:59, 6:55, 7:04. I didn't have a good feel for pace. My legs got heavy in the middle then I got a second wind.

Tuesday May 9, 2006 #

Bicycling (Commute) 38:31 [3] 11.64 mi (3:19 / mi)
slept:6.75 weight:172lbs

From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. It was cooler out--about 51 F. I again worked on spinning faster but it seemed that I was putting much more effort into it than the speed would indicate. Winds were mostly calm. I let one guy ahead go but steadily passed others the whole way in. My back was a little uncomfortable during the ride. After being seated a while at work it had tightened-up. It's uncomfortable to go from sitting to standing but not bad after I've stood a while.

Bicycling (Commute) 45:23 [3] 11.34 mi (4:00 / mi)

From C. St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I left work just before they locked me (or at least my bike) in. My back and the headwinds along the water most of the way home kept me at a steady but slow pace. I just spun comfortably. One guy passed on a bridge but I caught him again. My past training has shown that it's normal to actually slow down while getting into a higher fitness level. The trouble is that it takes a few months of steadily working out to get beyond it. Steady is the key word which often has eluded me.

Monday May 8, 2006 #

Calisthenics (General) 2:00 [3]
slept:5.75 weight:173.5lbs

It was rainy out so I didn't ride in. It was also Max's first day under the care of a nanny (in our house) so our schedules were thrown off. It would have been nice to run in the cooler weather after coming home. 45 situps.

Sunday May 7, 2006 #

Running warm up/down (Street & Trail) 4:30 [2] 0.5 mi (9:00 / mi)
slept:7.75 weight:173.5lbs

UMD campus, College Park, MD. From the tennis courts near Cole Field House to the Stamp Student Union and back. My legs were sore from yesterday.

Orienteering race (Sprint) 19:23 [4] *** 3.0 km (6:28 / km) +30m 6:09 / km

QOC, UMD Sprint A. This sprint on the UMD campus was supposed to be the easier of two. Right away I had trouble. I saw others head off one way and was inclined and started toward that but when I oriented the map, I had to back track. The north south lines were not perpendicular to the edges of the paper. This led to me not reading it very well for the next several controls. I made the largest errors on #3, #4, #7, and #10. My map contact improved as I went but it was too late. At least I got to see Kermit. The Go control was on a statue of Jim Henson talking to Kermit.

Running warm up/down (Street & Trail) 4:30 [2] *** 0.5 mi (9:00 / mi)

UMD campus, College Park, MD. From the tennis courts near Cole Field House to the Stamp Student Union and back. After the first sprint, I waited for Peggy to run her first and then warmed-up for the next. My legs were still sore but felt better as I went.

Orienteering race (Sprint) 17:54 [4] *** 3.2 km (5:36 / km) +20m 5:25 / km

QOC, UMD Sprint B. This sprint on the UMD campus was supposed to be harder than the first and was advertised at Orange level. I thought it was much easier; I stayed in contact with the map the whole way and the angled north/south lines didn't throw me off. There were early reports of poison ivy between #1 and #2 but I never noticed. I left #1 a little off, went to the wrong side of the large bush on #10 and lost 30-40 seconds at #12 which was mis-hung. Had I run the same route that some others did to #12, I may have seen it along the way--it was on the edge of the control circle, along a different building corner. All-in all it was fun. It was nice for a change to be able to orienteer in just shirt, shorts and flats and hardly have to deal with any brambles. My thigh soreness went away.

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