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Training Log Archive: Nadim

In the 7 days ending Jul 24, 2004:

activity # timemileskm+m
  Bicycling4 5:34:56 101.23(3:19) 162.91(2:03) 615
  Orienteering2 4:10:42 7.24(34:37) 11.65(21:31)
  Running1 44:24 4.99(8:54) 8.03(5:32)
  Weights1 4:00
  Total7 10:34:02 113.46 182.6 615
averages - sleep:6.6

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Saturday Jul 24, 2004 #

Orienteering (Training) 1:39:42 [2] 5.7 km (17:29 / km)

From the Angler's Inn parking area, to Bear Island, in Great Falls N. Park, MD. We did a "star" route where Peggy and I started from the center of a 1:7500 scale map with pre-printed controls and alternately set each of 10 controls in a circle. After setting each, we'd return to the center before setting the next. After we'd set 5 each (mine were odd numbers), we ran out to pickup each other's controls again returning to the start before going to the next. The setting was much harder than picking them up in the flat technical terrain. Without the ponds, I'd have been lost. Even returning to the center 10 times, I still managed to not always hit it right. We jogged back after finishing near dusk. It was much needed technical training since I'd not been on anything very difficult since spring. My hamstrings feel sore and my right achilles is a bit tight. Weight 168.

Friday Jul 23, 2004 #

Bicycling (Commute) 40:16 [3] 11.38 mi (3:32 / mi)

From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I had some slight headwinds rushing back in-between the storms. Weight 171.

Thursday Jul 22, 2004 #

Bicycling (Commute) 39:37 [3] 12.08 mi (3:17 / mi)

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. I felt pretty slow and groggy starting out. Along the way Rich Feliciano and I ran into each other for the first time. We took it easy going down the hill. He sure can move on his mountain bike so he must be in better biking shape. I felt weak and struggled more than he did on the flats as our pace improved. There were good headwinds along the water from Georgetown on in. Due to the rain and darkness, I'm skipping the ride home today. Weight 170.

Wednesday Jul 21, 2004 #

Bicycling (Commute) 37:25 [3] 12.08 mi (3:06 / mi)

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. I started slowly but was going 20-21 mph on the flats. Weight 169.5.

Bicycling (Commute) 40:00 [3] 11.39 mi (3:31 / mi)

From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I left work after 8pm and just made it home before dark. I had some slight headwinds.

Tuesday Jul 20, 2004 #

Orienteering (Mapping) 2:31:00 [1] 3.7 mi (40:48 / mi)

Mapping in Blockhouse Park. Off from work early, I hoped to do just enough to be able to do a Summer Short Series training here. The USGS base map left much to be desired as a starting point. I also think this effort helps me work on reading features and visualizing them on the map better. Besides, it's a good way to work out some soreness in my legs and knees.

Monday Jul 19, 2004 #

Running (Warm-up) 16:30 [2] 2.0 mi (8:15 / mi)

From Rosedale Ave., rambling roads to the Bethesda Chevy Chase HS track. Weight 169.

Running (Track) 20:12 [5] 3.2 km (6:19 / km)

4 x 100m sprints with 100m slow jog in between. Most were at 16 seconds but some were 17. I felt tight but loosened, then got tight again.

Weights (General) 4:00 [3]

30 pushups and 45 situps. After I did mine a studley young women showed me up by doing her 15 pushups first at a 1 foot incline, then a 2.5 foot incline.

Running (Warm-down) 7:42 [2] 1.0 mi (7:42 / mi)

From Bethesda Chevy Chase HS track, rambling roads to Rosedale Ave.

Sunday Jul 18, 2004 #

Bicycling (Road) 2:57:38 [3] 54.3 mi (3:16 / mi) +615m 3:10 / mi

From Traskwood Ct. in Potomac Falls, VA, Algonkian Pkwy to Cascade Pkwy. to the W&OD Trail to King St. in Leesburg, Whites Ferry to Poolesville, Hughes Rd. to River Rd. to Seneca Rd. to Esworthy Rd. to Query Mill Rd. to Glen Rd./Democracy Blvd. to Kentsdale Dr. to Bradely Blvd. to Greentree Rd. to Old Georgetown Rd. to Battery Rd./Rosedale Ave. Peggy and I drove to my sisters/parent's house for a big birthday lunch then I took the long way home. Winds (+10mph) from out of the NE were often either cross or headwinds to Poolsville. When they were at my back I flew. Crossing the grain of the drainage from Poolsville to Bethesda kept the pace down. I had stops on the ferry and in Poolsville. I enjoyed the ride, not having done much long like I used to regularly 5 years ago. I never had taken the route from Poolsville to Bradley Rd. this way before and found it very nice; though lacking shoulders. Weight 169.

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