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Training Log Archive: Nadim

In the 7 days ending Sep 5, 2004:

activity # timemileskm+m
  Bicycling2 2:38:22 47.47(3:20) 76.4(2:04)
  Orienteering1 1:56:27 6.34(18:22) 10.2(11:25) 440
  Running2 1:16:35 10.15(7:33) 16.33(4:41)
  Weights3 3:00
  Total7 5:54:24 63.96 102.93 440
averages - sleep:6.5

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Sunday Sep 5, 2004 #

Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)

Warm-up for QOC's Fountainhead meet. Weight 167.

Orienteering (Competition) 1:56:27 [4] 10.2 km (11:25 / km) +440m 9:23 / km

QOC Fountainhead: Blue. It was nice out and Jon Torrance set a nice course with plenty of water this year. Since there were so many new trails and the map had been recently digitized, Jon gave the option of running on a computer printed map with no trails which I did. I had some trouble with #5 and made a massive 9-10 minute mistake on #15. There were other lessor problems too but I felt I did okay most of the time. The woods were very runnable. Not many others ran Blue--on holiday perhaps? See the Split List.

Saturday Sep 4, 2004 #

Weights (General) 1:00 [3]

30 pushups. Social engagements kept me busy and a day more of rest will do me good.

Friday Sep 3, 2004 #

Weights (General) 1:00 [3]

30 pushups. Working late again to get ready to go to Kansas City. My right shoulder hurt again.

Thursday Sep 2, 2004 #

Bicycling (Commute) 37:34 [3] 12.08 mi (3:07 / mi)

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. I tried not to push too hard but I traded some pulls with a guy who got on the trail just behind me at Kenwood. We split at Thompson's Boathouse but it turned out that he just went on the road until past the Lincoln Memorial and I went the slower safer way on the trail. Headwinds from the east the last few miles. Weight 166.

Bicycling (Commute) 41:16 [3] 11.43 mi (3:37 / mi)

From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I worked late again leaving the building about 8:15pm, dark. I caught a guy on the trail after Georgetown with a light who dropped-in behind me; I had left my light at home. Just about the whole way to Bethesda I saw a shadow of myself in front of me, looking faster by being always ahead; if I speeded up, he'd get farther away but when I slowed down, he'd get closer.

Wednesday Sep 1, 2004 #

Running (Street & Trail) 1:11:35 [3] 9.65 mi (7:25 / mi)

From Rosedale Ave., Jones Bridge Rd. to the NIH Trail to Old Georgetown Rd. to Beech Ave. to Montgomery Dr. to the Bethesda Trolley Trail, to Fleming Ave. to the N. Bethesda Trail past Georgetown Prep to Edson Rd. and back. The cooler and drier evening weather was nice on this often up and down route. A clean outhouse in Fleming Park on the return was a fortunate find in the darkness (I may not have stopped and started my watch correctly for it so the time could be long). My legs have been aching and feeling weak lately--even walking around. Yesterday's rest helped but the aches diminish my confidence at running. I actually felt okay running and thought my pace was good for the route going out (33:37). Coming back I slowed on the steeper hills. I passed a little blood upon returning. Weight 167.5.

Tuesday Aug 31, 2004 #

Weights (General) 1:00 [3]

I was working late so I only did 30 pushups. My right shoulder hurt. Weight 167.

Monday Aug 30, 2004 #

Bicycling (Commute) 37:06 [4] 12.06 mi (3:05 / mi)

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. With school starting back there seemed to be more traffic both on the trail and roads. I was moving well and ended up pulling a guy into Georgetown doing 21.5 mph on the flats. Strong winds from the SE along the river slowed me the last few miles. Weight 166.5.

Bicycling (Commute) 42:26 [3] 11.9 mi (3:34 / mi)

From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I was worn out from the morning effort and dogged some of this. A headwind from approaching rain didn't help. I saw Pat Zerfas heading out.

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