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Training Log Archive: Nadim

In the 7 days ending Jun 12, 2006:

activity # timemileskm+m
  Orienteering2 23:43:38 38.54(36:56) 62.02(22:57) 301720 /40c50%
  Bicycling1 1:06:11 9.83(6:44) 15.82(4:11)
  Running2 43:37 5.13(8:30) 8.26(5:17)
  Calisthenics2 4:00
  Total7 25:37:26 53.5 86.1 301720 /40c50%
averages - sleep:5.9 weight:170.6lbs

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Monday Jun 12, 2006 #

Calisthenics (General) 2:00 [3]
slept:9.0 weight:172lbs (rest day)

45 situps at home in Bethesda, MD after a busy day at work. I felt a bit sore from the rogaine but overall okay. My hip flexor didn't hurt much.

Sunday Jun 11, 2006 #

Orienteering 10:43:38 [2] *** 24.6 km (26:10 / km) +1249m 20:52 / km
16c slept:0.0

North American Rogaine Championships in Allegeny State Park, NY. (w/Dave Onkst). For our first control after midnight, Dave and I came from #406 toward #804. Coming off a broad spur and then a trail, we missed--it wasn't until later that we learned the trail had been re-routed. We lost well over 30 minutes hunting for it and going well out of the way. Dave got us back on track by interpreting the stream to be the one shown on the map. There were many others that were unmapped. Mentally drained, we opted to drop control #405 to get back onto schedule. Later we started dropping others like #403. I was just moving too slowly with my hurt hip flexor.

By morning, things started looking better. Perhaps there was even some healing but I found that I could start running more. We made it back to the start with 4 hours left. We rested a half hour and lightened our load for a final loop in the northeast. We toyed with getting #401 and #702 but felt it was going to be too close to our time limit. It was probably the right decision given our speed and the fact that we had trouble with a few controls (#601 and #308). Dave also started having hamstring problems the last two controls so he had to walk when I could finally run again. We did run in most of the last 3k with Alan Young and Declan Honnelly.

Our route after midnight was: #804, #506, #604, #306, #802, #501, #606, #602, #402, base camp, #302, #414, #503, #301, #601, #308 and to the finish. The straight-line distance shown was achieved by actually covering 24.6K (15.3 miles)from midnight to 11am. The climb for this period translated to 4,100ft. That means the total distance traveled over 24 hours was about 62K (38.5 miles) and just under 10,000 ft. of climb. The distance was 15 miles less than what we did in the SVO Rogaine but the climb achieved was 12% higher.

I felt we made a good effort. With a little more training, I might not have gotten hurt and we may have been able to get more controls. As it was, we got 3rd in the Male Masters category and 6th overall. I can be happy with that. Once again, partnering with Dave Onkst worked well. I think he let me lead a bit more to keep our pace together since I was going slower most of the time.

Saturday Jun 10, 2006 #

Orienteering race (Rogaine) 13:00:00 [2] ** 37.42 km (20:51 / km) +1768m 16:52 / km
spiked:20/24c slept:6.5

North American Rogaine Championships in Allegeny State Park, NY. Dave Onkst and I ran as team NADAV. I found the terraine physically challenging. Our route called for a longish first loop finishing back at the hash house by morning. For this we had to take a good bit of food and gear for the night. We probably carried too much water/Gatorade. There were plenty of water stops and I never got to one with an empty Camelback bladder. The coolish weather contributed to this. It was supposed to get to 39F at night; we did see our breath.

I felt pretty good initially. We started going the same direction as eventual Male Masters team winner UNO-DUO (Ernst Linder and Alar Ruutopold). Appearing to be outfitted lighter, UNO-DUO were going a bit faster. We were hitting our controls well and staying on our intended route ahead of schedule. We thought we had a good route. After about 6.5 hours, I started having trouble lifting my right knee. The tendon connecting to the hip (Dave said this was my hip flexor) hurt every time I lifted it. It soon felt like I was dragging it. It might have been caused by stumbling on something, overuse (for the day), lack or training or it just being too soon after the SVO Rogaine for me. I started needing to walk a lot more than I otherwise would have. Muscularly I felt fine. Dave gave me some Motrin and I gutted out the rest. Rest breaks did help but the pain kept coming back and forcing me to walk. It got worse climbing the steep hills.

We had a few baubles but kept at it hitting controls and plugging away. While I was eating a PowerGel going from #409 to #608, I folded then stuck my map in my pocket. After finishing the PowerGel I reached in my pocket to pull out the map and discovered it to be gone. It had worked its way out. We backtracked for about 3 minutes and luckily I sort of spiked the map in a small depression of ferns. We hit our 24th control before midnight at #406. Dave saved us several times over the course of the day where I'd gotten off track a bit such as going from #706 to #409. We had come across several areas where the 1:30,000 map showed only one stream but in reality, there were several parallel ones. This made some approaches tricky.

The route we took was: #505, #407, #408, #703, #504, #803, #310, #411, #701, #508, #312, #805, #509, #706, #409, #608, #507, #806, #413, #609, #704, #605, #307, #406. The distance shown for the 13 hours reflects straight-line measuring from control to control. The actual distance covered was about 46.4K or 28.8 miles.

Friday Jun 9, 2006 #

Bicycling (Trailer) 1:06:11 [2] 9.83 mi (6:44 / mi)
slept:6.5 weight:169.5lbs

From Rosedale Ave., Maple Ave. to Kentbury Rd. to the Georgetown Branch Trail, to the Rock Creek Trail to Grosvenor La. to the Bethesda Trolley Trail to Old Georgetown Rd. to the NIH Trail to Rosedale Ave. via Chelsea La. and Maryland Ave. Max and I got out before it got hot again. He clearly showed a preference to getting in the Burley Trailer rather than the Babyjogger; perhaps because it is faster. I was faster for a while but the bumpy parts of the trail and some parts on sidewalks with tight widths as well as a few hill climbs slowed us. I walked at one narrow sidewalk on Grosvenor La. over the I-270 spur. Max got a little splattered from puddles but seemed fine.

Thursday Jun 8, 2006 #

Running (Babyjogger) 26:31 [2] 3.13 mi (8:28 / mi)
slept:6.0 weight:171.5lbs

From Rosedale Ave. Battery La. to Glenbrook Rd. to Edgemore La. to Arlington Blvd. to Bethesda Ave. to the Georgetown Branch Trail to Kentbury Rd. to Lynbrook Park. Max and I got out before it got too hot. We slowed-up at road crossings and bumpy places then ended at the park for some swinging. He was drawn to where 3 other girls were swinging but they all left.

Wednesday Jun 7, 2006 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:169.5lbs

Bethesda, MD. 45 situps. Busy.

Tuesday Jun 6, 2006 #

Running (Street & Trail) 17:06 [2] 2.0 mi (8:33 / mi)

St. Paul, MN. From Montrose La. to Randolph Ave. to the trail along Mississippi River Blvd. to Goodrich Ave. to Woodlawn Ave. to Randolph Ave. to Montrose La. Before flying back home, Paul Dickison ran with me through the gentrified neighborhood streets where he and Peggy grew up. The houses were rather expensive looking. It was a nice run. The heat was kept at bay by a nice breeze.

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