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Training Log Archive: Nadim

In the 7 days ending Feb 13, 2005:

activity # timemileskm+m
  Bicycling3 2:42:01 23.1 37.18
  Running3 1:49:20 15.22(7:11) 24.49(4:28)
  Orienteering1 1:08:40 5.73(11:59) 9.22(7:27) 30016 /21c76%
  Calisthenics1 2:00
  Total7 5:42:01 44.05 70.89 30016 /21c76%
averages - sleep:6 weight:172.4lbs

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Sunday Feb 13, 2005 #

Running (Warm-up) 5:00 [3] 0.95 km (5:16 / km)
slept:7.5 weight:173.5lbs

Warm-up around the Veterans of Foreign Wars lodge and to the start of the QOC, Great Falls, MD meet.

Orienteering race (Competition) 1:08:40 [4] **** 9.22 km (7:27 / km) +300m 6:24 / km

QOC: Great Falls, MD meet. I got to the park a bit late, got ready quickly and was charged-up to start. I ran the first half well with good concentration reading detailed things along the way to keep me true. It was probably too fast but I thought I might slow some and hold it together. I started to tire and missed not having a Gu. I passed Dave Onkst when he was going back to 9 and passed Dave Hauver when going to 10. Going to 12, I passed Ted Good (taking it easy on us). Running away from him and trying to put some distance between us, I made a hasty error and found myself right with Dave Onkst and Dave Hauver again. I pulled away slowly, catching Ted in the process. Most of the second half was full of brain dead fatigue induced or rushed baubles--see the Split List.

Saturday Feb 12, 2005 #

Calisthenics (General) 2:00 [3]
slept:6.0 weight:171.5lbs

45 situps. I was off-kilter most of the day doing errands. I also carved out some time to re-watch Brazil from the DVD I got and ran out of time.

Friday Feb 11, 2005 #

Running (Street & Trail) 48:09 [3] 6.67 mi (7:13 / mi)
slept:6.0 weight:173lbs

From Rosedale Ave., Maryland Ave to Jones Bridge Rd. to the NIH Trail to Georgetown Pike to Beech Ave. to Montomery Ave. to the Bethesda Trolley Trail to Grosvenor Rd. to the Rock Creek Trail to Cedar Rd. to Elmhirst Rd. to Wisconsin Ave. to Rosedale Ave via Maryland Ave. I felt tired and couldn't get a rythym running uphill into the wind for the first two miles. I loosened up some later but it was still like being in 2nd gear unable to go to 3rd. I last did a close version of this route in reverse 1/4/2005 and 3 lbs. lighter. The pace this time was 1 second/mile less except instead of getting slower as I went I was running faster toward the end.

Thursday Feb 10, 2005 #

Bicycling (Resistance Trainer) 32:00 [3]
slept:6.25 weight:173.5lbs

I was visiting my folks for their 48th anniversary tonight so I only spun around inside today while reading again.

Wednesday Feb 9, 2005 #

Bicycling (Mountain) 1:34:15 [3] 23.1 mi (4:05 / mi)
slept:6.0 weight:172.5lbs

From Rosedale Ave., Maryland Ave. to Jones Bridge Rd. to Wisconsin Ave. to Cedar Rd. to the trail along Elmhirst St. to the Rock Creek Trail, to Lake Needwood and back. I left somewhere well after 7pm figuring I'd have more fun going out than spinning inside on a trainer. Doing telephone pole slalom down the sidewalk on Wisconsin at 27mph in the dark was interesting. The Rock Creek Trail was wet. Many eyes at 1 ft. and 5 ft. were watching through the trees as I went by. The inefficient mountain bike was just right for the curvy paved trail at night. The composition of a few slick spots was determinable by the sudden brown to white reflections flying in front of my headlamp; two wipeouts were narrowly avoided. I went farther than planned and didn't see anyone until passing through Kennsington on the way back where one walking hip-hopper with headphones was loudly singing some angry music. One bike commuter passed the other way and a lonely runner trained too. I slowed down coming back and my light dimmed but it was a nice night!

Tuesday Feb 8, 2005 #

Running (Street & Trail) 56:11 [3] 7.96 mi (7:04 / mi)
slept:5.0 weight:172lbs

From Rosedale Ave., Battery La. to the Trolley Trail, to Glenbrook Rd. to Kennedy Rd. to the Capital Crescent Trail, to the Little Falls Trail near Sangemore Rd. to Massachusetts Ave. and to the Capital Crescent Trail, to Bethesda and through the tunnel to Pearl St. /Maryland Ave., to Rosedale Ave. I last ran this on 12/1/04 and was about a minute slower--surprising since I feel out of shape and definately not recovered from the weekend. It was a nice 50F at 8pm. The trail was almost 100% free of ice. Lots of cyclists were out with their lights; probably a club as well as commuters. Recorded mile and half splits on the trail: 7:06, 3:41, 3:36, 3:38 - most uphill on the way back.

Monday Feb 7, 2005 #

Bicycling (Resistance Trainer) 35:46 [3]
slept:5.5 weight:170.5lbs

Spinning and holding a book to read.

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