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Training Log Archive: Nadim

In the 7 days ending Jul 17, 2004:

activity # timemileskm+m
  Bicycling4 6:37:59 119.55(3:20) 192.4(2:04)
  Running1 58:32 8.05(7:16) 12.95(4:31)
  Weights2 5:00
  Total7 7:41:31 127.6 205.35
averages - sleep:6

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Saturday Jul 17, 2004 #

Running (Street & Trail) 58:32 [3] 8.05 mi (7:16 / mi)
slept:7.0

From Rosedale Ave. to the Georgetown Branch Trail, to the Rock Creek Trail, through Forest Glen Park to Linden Lane, to Brookeville Rd., to the Georgetown Branch Trail (GBT) to Maryland Ave. to Rosedale Ave. I started just after a rain had quit so it was humid and cool. My legs feel lumbering and deadish but are steady on climbs. Lack of speedwork (and running in general) is probably the problem but nagging achilles aches and lack of time due to work still hold me back. Some splits I took on the way back on the GBT were 7:19, 3:44, 3:44. Weight 170.

Friday Jul 16, 2004 #

Bicycling (Commute) 36:47 [4] 12.08 mi (3:03 / mi)
slept:5.5

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. It was a beautiful morning as I started out a little stiff. There must have been a tailwind as everyone was flying on the trail. I passed all only drafting once for a little doing 22-25 downhill and 20-21on the flats. My knee hurt a little walking in but not like yesterday. Weight 169.

Bicycling (Commute) 42:29 [3] 11.46 mi (3:42 / mi)

From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I left work after 9pm so it was dark the whole way home. Once again, I didn't anticipate needing a headlight and had not brought it with me (I had a rear flasher but used ambient light for all that was ahead). Drafting off a bus got me to the water quick. The places with heavy tree cover were very dark and really slowed my pace though I passed one other guy with a light. In Bethesda I stopped off at Safeway for cat food and a salad dinner.

Thursday Jul 15, 2004 #

Bicycling (Commute) 37:58 [4] 12.07 mi (3:09 / mi)
slept:6.0

From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. It was a little cooler and drier again. I caught guy on the way down, then traded pulls with him much of the way. I got "stuck" behind a bicycle cop and others in front of him for a few miles between Thompson Boathouse and the Lincoln Memorial. I was not sure whether it was alright to pass him or not. Eventually as I hit Ohio Dr. in West Potomac Park I did pass the officer while going into the wind--try that in a car. Weight 170.

Bicycling (Commute) 1:34:36 [3] 26.55 mi (3:34 / mi)

From C St. SW, Washington, D.C. Rosedale Ave., Bethesda, MD via Great Falls (CCT to MacArthur Blvd. to Falls Rd. to Oaklyn Rd./Bradley Rd. to Greentree Rd. through NIH). I left after 7pm going into the wind mostly to Great Falls. It was nice to be on some varying terrain. I felt the wind and weight drag of the commuting bike with my panniers (8lbs) but settled into a smoother pacing than on the ever steady CCT. My back bothered me after an hour and near the end after stopping for an amulance, suddenly my right knee hurt (felt almost like a pop). It hurt enough to make me stop again and shake it off but feels okay now. It got dark near the end.

Wednesday Jul 14, 2004 #

Bicycling (Commute) 37:28 [3] 19.46 km (1:56 / km)
slept:5.75

From Rosedale Ave., Bethesda MD. to C St. SW, Washington, D.C. Not fooled by the weather forecast today, I had a quick sweaty ride in with some headwinds the last third. Weight 170.

Bicycling (Commute) 41:56 [3] 11.9 mi (3:31 / mi)

From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD via the Bureau of Engraving alley. I had noticed strong winds from the south at lunchtime but when I actually went home the rains had passed, it was cooler and the wind had shifted to come out of the west giving me early headwinds. I didn't think I was going this slow. I had a strong steady 17-18 mph pace on the uphill and continually passed people.

Tuesday Jul 13, 2004 #

Weights (General) 4:00 [3]
slept:5.5

30 pushups, 45 situps. More threats of rain fooled me again and more working late. Weight 169.5.

Monday Jul 12, 2004 #

Weights (General) 1:00 [3]
slept:7.0

30 pushups. False threats of rain, being a little tired and working late conspired together to keep me from doing more. Weight 169.5.

Sunday Jul 11, 2004 #

Bicycling (Road) 1:46:45 [3] 33.4 mi (3:12 / mi)
slept:5.0

From Bethesda, MD to Columbia, MD. Peggy had a women's race in Columbia in the morning so I decided to meet her there and hitch a ride back. I went via: Capital Cresent Trail, Beech Dr., Forest Rd., Sligo Pkwy, Kemp Mill Rd., Randolph Rd., New Hampshire Ave, Ednor Rd., Lime Kiln Rd., Rte. 216, Pindell School Rd., Guilford Rd., Rte 108, Ten Mills Rd. and Little Patuxent Pkwy. There were slight winds, humidity was at about 80% and temperatures were about 75-82F. There were many 100-200 ft. hills. The road bike feels so much easier than my commuting bike. Weight 170.

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