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Training Log Archive: Nadim

In the 7 days ending May 15, 2004:

activity # timemileskm+m
  Bicycling2 2:47:25 50.66(3:18) 81.53(2:03)
  Orienteering2 2:07:08 5.41(23:31) 8.7(14:37) 31020 /30c66%
  Running4 1:46:20 13.34(7:58) 21.47(4:57) 40
  Weights1 4:00
  Total7 6:44:53 69.41 111.7 35020 /30c66%
averages - sleep:6.8

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Saturday May 15, 2004 #

Running (Warm-up) 7:07 [2] 1.0 km (7:07 / km) +40m 5:56 / km
slept:9.75

On the Sebago Beach map in Harriman State Park, NY., jog to the start.

Orienteering (Competition) 1:52:31 [4] 7.04 km (15:59 / km) +310m 13:06 / km
spiked:11/15c

HVO's Back to Harriman A-Meet: I started sometime around 12:30pm. During the day it got to 86 F. I bombed the first and third controls losing 23:30 minutes on these alone. I made other smaller errors too. I was fairly dead finishing up. The almost constant blueberry made it more difficult for me to navigate but my technique is missing something too.

Orienteering (Competition) 10:30 [3] 1.46 km (7:12 / km)
spiked:8/10c

HVO Sprint Fundraiser. Peter said this would be a chance to redeem myself... Perhaps. I was still tired and a blood blister on my big toe kept me from pushing harder.

Friday May 14, 2004 #

Bicycling (Commute) 35:36 [3] 11.22 mi (3:10 / mi)
slept:4.5

From Woodmont Ave. in Bethesda, MD to C St. SW, Washington, D.C. A nice 77F morning had me to Thompson's Boathouse quick but headwinds from there slowed it down. Weight 175.5.

Bicycling (Commute) 38:11 [4] 11.04 mi (3:28 / mi)

From C St. SW, Washington, D.C. then via the Bureau of Engraving cut thru to Woodmont Ave., Bethesda. Mixed but brisk head, side and tailwinds really changed the paces. Around 80F. On the way into work, I had forgotten to pack a belt. I had mixed feelings about it as my casual Friday jeans sagged.

Thursday May 13, 2004 #

Weights (General) 4:00 [3]

Watching some of the movie 'The Blob' I have new insight into why losing weight is not going so well. 30 pushups, 45 situps. Weight 176.

Wednesday May 12, 2004 #

Running (Street & Trail) 15:46 [3] 2.2 mi (7:10 / mi)

In Swope Park, Kansas City, MO. Leaving work I thought rather than sit in what natives call traffic, to squeeze-in a few miles in Swope Park off Lewis St. and 63rd St. before flying back home. I mostly ran the edges of some gently rolling fields.

Tuesday May 11, 2004 #

Running (Warm-up) 11:50 [2] 1.25 mi (9:28 / mi)

Warm-up with the OK/Possum Trot crowd (Mike E., Fritz, Dick) in Shawnee Mission Park, KS. We went from the entrance to the start of the Test Loop. Weight 173.5.

Running (Trail) 19:42 [5] 2.5 mi (7:53 / mi)

We ran the Test Loop in Shawnee Mission Park, KS in staggered starts with Dick leading, Fritz next, then Mike and I, all about a one minute apart. Most of the loop is a series of right turns on rocky and sometimes steep trail. Fritz, who was unfamiliar w/the loop made an early wrong right turn and I never saw him. I caught Mike past half-way a couple hundred meters after the rocky steep climb, then caught Dick somewhere before the last short steep climb. Being less familiar w/the route, I turned right when I should have turned left probably within two minutes of the downhill finish. The route wound around down, up then down until it finally intersected the early part of the loop (it turned out Fritz did this too). This left me spent with a very tiring climb back to the start. The trail was slick early with a moist layer over firmer ground--feet were spinning going up and I concentrated on not falling while bounding down. Temperatures were probably in the 80's F and humid. It was good effort and more than I would have done on my own.

Running (Warm-down) 12:21 [2] 1.2 mi (10:18 / mi)

Jogging back from the Test Loop in Shawnee Mission Park, KS to the park entrance.

Orienteering (Training) 4:07 [3] 0.2 km (20:35 / km)
spiked:1/5c

In Shawnee Mission Park, KS. Mike Eglinski came-up with a fun exercise. He had mapped a small open grassy area with a few trees and a broad reentrant at about 1:1240 scale, 2m contours. Individual trees were on the one map which we took turns sharing. He laid out a course in which only control punches were hung, no bags. No compasses were allowed. We actually punched a piece of paper. Fritz won followed by Dick and then Nancy who were just back from the World Rogain Champs. I edged out Mary J. whom I was told had been walking much of the route. The first control, I was slow orienting the map on. I ran right past the second control thinking it was on a tree much further away. On the third I started 90 degrees off before realizing it. The fourth was my complete downfall as I took no account of the scale, saw a reentant far off and to the side, went there, then down further away, then back up to where Dick was pointing it out, hopefully amused at my folly. At least I was said to have earned style points for hopping the fence on the final control. It was a good exercise in quick thinking which only proved Dan's observer words that "Speed kills. " This is the kind of point feature work that I need to do more practice on since I'm often losing time inside the circle. It was a fun outing--a great way to workout while on travel for work--thanks everyone.

Monday May 10, 2004 #

Running (Trail) 39:34 [4] 5.57 mi (7:06 / mi)
slept:6.0

In Greenbelt Park, MD. From the Sweetgum Parking Lot, the Perimeter Trail. Appointments brought Peggy and I to Greenbelt after work. The trail was soggy but not real wet; the fallen trees had been mostly cleared. It was in the mid 80's F and more humid than I'm used to too. I had a hard time telling my running pace. The cycling has made me stronger but not as fluid and my quads were a bit tired. I didn't think I was going to be under 40:00 but pushed a bit at the end. It was the fastest in several months though under 40:00 on this used to be easy. Weight 174.5.

Sunday May 9, 2004 #

Bicycling (Road) 1:33:38 [3] 28.4 mi (3:18 / mi)
slept:6.75

From Woodmont Ave. down the Capital Crescent Trail to the C&O Canal Towpath, over Chain Bridge, up the trail, up N. Glebe, Williamsburg Rd. and Lee to the W&OD Trail, then the Fairfax County Pkwy. to Timberland Pl. & Traskwood Ct. I rode out to visit my mother for Mother's Day and Peggy drove after her run so we could both drive back. Cutting across Arlington was very hilly--across the grain of the many ridges. There was a steep 150ft. climb in under 200m coming up from the river that I almost didn't make at the steepest point. Headwinds were a factor all the way until hitting the Fairfax County Pkwy. There it finally became a sweeet tailwind with a couple of rolling miles doing 22-28mph. My weight is still about 10lbs. high at 175.5. My achilles still feels shaky though is only felt biking when going over bumps.

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