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Training Log Archive: Nadim

In the 7 days ending Dec 4, 2017:

activity # timemileskm+m
  Bicycling8 2:01:10 33.0(3:40) 53.11(2:17) 334
  Orienteering2 1:01:46 5.38(11:29) 8.66(7:08) 242
  Running3 37:41 4.09(9:13) 6.58(5:44) 15
  Total11 3:40:37 42.47(5:12) 68.34(3:14) 592
averages - sleep:6.3 weight:189.5lbs

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Monday Dec 4, 2017 #

8 AM

Bicycling (Commute) 5:52 [3] 1.41 mi (4:10 / mi) +20m 3:59 / mi

From Northfield Rd., to the Bethesda Metro Station. I had intended to run from work, but after this ride and walking around in the metro system I realized that I had a slight groin pull and that it'd be better to rest.
10 PM

Bicycling (Commute) 5:40 [3] 1.41 mi (4:01 / mi) +23m 3:49 / mi

From the Bethesda Metro Station, to Northfield Rd.

Sunday Dec 3, 2017 #

10 AM

Running warm up/down (Trail) 13:17 [3] 1.24 mi (10:43 / mi) +4m 10:37 / mi

Warmup for the Mid Atlantic Championships at Fair Hill State Park, MD. I looped both sides of the creek from bridge to bridge; one was a covered bridge.

Orienteering race (Foot) 47:38 [4] 4.06 mi (11:44 / mi) +166m 10:25 / mi

DVOA: Mid Atlantic Championships at Fair Hill State Park, MD. This was a poor outing for me and I wasn't to into it going into the week before it. I hadn't been able to workout much leading up to this so I just planned on keeping a steady pace without errors. I got moving okay, chasing Istvan Naggy and Andras Revesz about 3-4 minutes after Andras took off.

S-1 I ran across the down-sloping field quickly and then just before going into the forest, I had sudden doubts about whether I'd been following the right bearing. I stopped and after a while went on, entering the forest to the left, realizing that where I was about right after all, then going to the control. I lost about 45 seconds.

1-2 - I ran more or less straight but paced myself. I was a bit too careful reading things along the way, partly shaken by my mess at #1.

2-3 - I angled left to the trail and ran along that until the 2nd stream bend. From there it was easy with little green terrain in the way.

3-4 - I intended to go along the right side of the stream for a short way until I could cross. When I dropped, it was too thick so I went on, hesitating on the flat where it took me a while to be sure of the partly open ground. I got on a trail and didn't find an intersection that would have let me go straight. I improvised staying low and got really hung up in the green. I finally got to a trail and didn't recognize it (not reading my bearing that well) until I got to a real dirt road--that was way far to the left of the line. I ran across fields and made good time doing that but the damage was done. I think I lost 6 minutes or so.

4-5 - I popped across the field and back in (from the trail bend), basically spiking it, but I was slowing down in the clumpy grasses. Another guy running faster (Len Policelli?) caught me.

5-6 - The other guy drank water; I ran on getting out of the woods awkwardly to the left. Going across the field, I felt silly running parallel to the road, however it also didn't seem worth going out of the way. I put the band of trees on my right and spiked the control. The other guy was right on my tail despite him drinking at #5.

6-7 - The other guy went for the field. I ran left to the road and trail, and spiked the somewhat too easy control.

7-8 - I started aim for the trail but it looked hopeless. I dropped to the road instead and took the other trail there. I could hear the other guy who'd caught me at #4, not far behind.

8-9 - I climbed straightish--it was higher than I thought it'd be. Going across the field the other guy was right behind me. I might have been caught on the downhill, but with a horse coming across my route from the right, I stopped. The other guy didn't. After a few seconds, I went on behind him.

9-10 - We got out pretty close to the same time. I went right across the field to a trail and the other guy went left to a different trail--one that I hadn't seen. He came out ahead of me. I closed-in but still got to #10 after him.

10-F - I ran fairly hard trying to catch the other guy who'd been nearby since #4. Maybe too hard give the lack of training.

It was a disappointing race but not too much.
1 PM

Running 1:28 [3] 0.13 mi (11:38 / mi)

Orienteering race (Foot) 14:08 [4] 1.32 mi (10:43 / mi) +77m 9:04 / mi

DVOA: Mid Atlantic Championships Relay at Fair Hill State Park, MD. I ran on a team with Laura, and Greg Lennon. We finished in the middle. My course was easy with only one control being a point feature. The others were somewhat White/Yellow in technical skill. My lack of running showed but I did move fairly well considering how hilly it was. I got passed by Greg Balter and Vido Aleksiev when going wide left through a field, but with Greg taking a risky route choice and getting stuck in the green and a fence, I got ahead again. I was able to keep up with Vido on the downhill and pass him in the sprint finish (he did make-up a minute on me as he caught me).

Thursday Nov 30, 2017 #

7 AM

Bicycling (Commute) 5:58 [3] 1.41 mi (4:14 / mi) +27m 4:00 / mi

From Northfield Rd., to the Bethesda Metro Station.
12 PM

Running (Street & Trail) 22:56 [3] 2.72 mi (8:26 / mi) +11m 8:19 / mi

From 12th and Independence Ave., SW, Washington, D.C. I ran to Main Ave., then to the Tidal Basin to go clockwise around it. I passed the Jefferson Memorial on the water side, went through the Roosevelt Memorial, and passed the Martin Luther King Memorial too. I ran comfortably.
7 PM

Bicycling (Commute) 5:29 [3] 1.41 mi (3:53 / mi) +23m 3:42 / mi

From the Bethesda Metro Station to Northfield Rd.

Wednesday Nov 29, 2017 #

8 AM

Bicycling (Commute) 5:51 [3] 1.41 mi (4:09 / mi) +18m 3:59 / mi

From Northfield Rd., to the Bethesda Metro Station.
7 PM

Bicycling (Commute) 8:02 [3] 1.75 mi (4:35 / mi) +32m 4:21 / mi

From the Bethesda Metro Station to Northfield Rd.

Tuesday Nov 28, 2017 #

8 AM

Bicycling (Commute) 40:18 [3] 12.2 mi (3:18 / mi) +47m 3:16 / mi
slept:6.25 weight:189.5lbs

From Northfield Rd., Bethesda, MD, then to 13th & C St. SW, Washington, DC. It was in the mid 30s F. I had a steady headwind in places and that slowed me down. For most of this, the winds seemed calm. I got passed before the trestle bridge so I drafted off of the guy until Georgetown where I passed him on the streets. I was slower the last couple of miles.
5 PM

Bicycling (Commute) 44:00 [3] 12.0 mi (3:40 / mi) +144m 3:32 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. After a little traffic starting out, I pretty much rode home in the dark alone. There were a few groups of other riders that I passed, and some alone too. There was probably a slight tailwind most of the time and it was 58 F starting out. I packed my jacket and just rode in tights.

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