Training Log Archive: NadimIn the 7 days ending Sep 11, 2004:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Sep 11, 2004 #
Orienteering (Mapping) 1:36:00 [1] 2.25 mi (42:40 / mi)
slept:7.25
Mapping the trails and checking contours in Blockhouse Conservation Park, MD. Weight 166.5. Saw a fox and some deer. The woods were nice though grassy in some places.
Bicycling (Mountain) 1:14:46 [4] 19.83 mi (3:46 / mi)
From Blockhouse Conservation Park: the C&O Canal Towpath to Great Falls, to Falls Rd. to River Rd. to Seven Locks Rd. to Bradley Rd. to Greentree Rd. to the NIH Trail to Rosedale Ave. Peggy had dropped me off at Conservation and drove back after her run. I started back a bit late and it got dark but it was fun to be on my mountain bike again. On the towpath I flushed a Great Blue Heron who turned down the trail parallel to me for about 1/4 mile. I was doing 20mph as he pulled away, up then back.
Friday Sep 10, 2004 #
Running (Street & Trail) 25:53 [3] 3.6 mi (7:11 / mi)
slept:6.0
In Bethesda, MD. From Rosedale Ave. to the Georgetown Branch Trail to Connecticutt Ave. to Underwood Rd. to Thornapple Ave. to Leeland St. to the Georgetown Branch Trail to Maryland Ave. to Rosedale Ave. I felt pretty good and just wanted to loosen up after a nice trip.
Thursday Sep 9, 2004 #
Running (Street & Trail) 54:20 [2] 6.0 mi (9:03 / mi) +246m 8:02 / mi
slept:5.0
At Wyandotte County Park, KS. Starting from the west side parking area, clockwise around the lake shore past the dam and up to the top of the next hill, then back. Spike and I had a nice run together while doing a little map reading.
Wednesday Sep 8, 2004 #
Running (Trail) 35:56 [4] 5.25 mi (6:51 / mi)
slept:7.0
From Leawood City Park, KS, near the state line border, up the Leawood(?) trail to Hawthorne Valley Park (Roe Ave.?) and back. I was stiff starting up the trail. After seeing my speed at the mile markers, I ran harder coming back than I intended. Half mile splits: 3:35, 3:28, 3:22, 3:20. It was yet another nice trail on a nice cool (72F) day; a little warmer than yesterday.
Weights (General) 1:00 [3]
30 pushups. Shoulder still hurts but less so.
Tuesday Sep 7, 2004 #
Running (Trail) 52:05 [4] 7.8 mi (6:41 / mi)
slept:6.0
In Overland Park, KS. From Indian Valley Elementary School, west on the Indian Creek Trail to Pflumm Rd. and back. I started at dusk, feeling good in the dry air and and clear sky. There were a couple mile and half markers that I saw: 6:40, 3:19, 3:18. I finished in the dark. Weight 167.
Monday Sep 6, 2004 #
Bicycling (Road) 2:37:14 [2] 27.76 mi (5:40 / mi)
slept:6.0
From Riley's Lock on the C&O Canal Towpath, MD. up to Boyds/Black Hills Lake via Montevideo, Sugarland and White's Ground roads; over to Peach Tree Rd.; to Poolesville, to Riley's Lock via Hughes and Partnership roads. I rode with Peggy initiating her into using her new Speedplay clipless pedals. I only missed catching her from falling once... Weight 165.
Sunday Sep 5, 2004 #
Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
slept:7.0
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.