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Training Log Archive: Nadim

In the 7 days ending Jun 29:

activity # timemileskm+m
  Bicycling10 4:40:42 69.72(4:02) 112.2(2:30) 383
  Running5 3:23:08 20.8(9:46) 33.47(6:04) 232
  Orienteering1 56:54 3.07(18:32) 4.94(11:31) 212
  Total13 9:00:44 93.59(5:47) 150.62(3:35) 827
averages - sleep:6.5 weight:195lbs

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Saturday Jun 29 #

4 PM

Running warm up/down (Street & Trail) 2:24 [2] 0.26 mi (9:14 / mi)
slept:8.25 weight:196lbs

Fountainhead Regional Park, VA. I warmed-up with a short jog to the restroom, and then back. In many ways, I was already warm--thunderstorms had been raking the area and cooling things off. When Peggy, Max, and I arrived, the parking lot was steaming and quickly drying off. It had been in the low 90s F but it had dropped down to the upper 80s F.

Running (Trail) 6:53 [3] 0.57 mi (12:05 / mi)

Fountainhead Regional Park, VA. From the main parking lot, I ran the Bull Run Trail to the double-bridge where the start for the SSS was. The trail had been re-routed to swing left, then right. As a result, it was longer and a little hillier.

Orienteering (Foot) 56:54 [3] 3.07 mi (18:32 / mi) +212m 15:16 / mi

Fountainhead Regional Park, VA. Gavin Weise setup a nice short course. People could choose to go with or without trails on the map. I chose a map without trails. I rusty starting out. The woods were very open though there was some deadfall occasionally. I ran in shorts and gaiters and barely got a single scratch. Initially the controls were rather steep but further into the course it got easier. Gavin's loop went counter-clockwise, then crossed on the way back for a figure eight. I missed on the 2nd control, going up the wrong reentrant. The controls were hard to see--2-3 small construction white flags. Sometimes the flags would be oriented on edge from the direction I was coming from and would be invisible. I was standing basically on top of some without seeing them, like when I stopped and Keg Good caught-up running right up to it. A few control features seemed mapped incorrectly--boulders that were hardly there and Gavin chose a spot or 2 that wasn't really a feature, but it was done pretty well overall. Afterward, a lot of us had dinner together at Oh George near the George Mason campus.

Running warm up/down (Street & Trail) 2:44 [2] 0.26 mi (10:31 / mi) +40m 7:09 / mi

Fountainhead Regional Park, VA. I warmed-down with a short jog to the restroom, and then back. This actually helped me feel cooler as the air dried my sweat.

Friday Jun 28 #

11 AM

Running (Trail) 1:00:29 [3] 5.95 mi (10:10 / mi) +20m 10:04 / mi
slept:7.0 weight:195lbs

Glen Echo, MD. From the Lock 7 parking lot, to the C&O Canal Towpath, then south to the Chain Bridge, back along the towpath, then side trails along the river back to the towpath above Lock 5, then back to the Lock 7 parking lot; finally once around the lot. It was about 87 F starting out. I didn't feel so hot initially but it did take a toll on me. I probably would have been slow either way since my quads were hurting in the first mile. I thought I would loosen up and it'd be better but after the second mile I slowed down. The towpath had a fair amount of shade but there were sunny stretches too. There were several groups of cyclists. One even looked like they had been camping. I was glad to have water waiting in the car when I got done.

Thursday Jun 27 #

7 AM

Bicycling (Commute) 39:43 [3] 12.2 mi (3:15 / mi) +19m 3:14 / mi
slept:4.75 weight:195lbs

From Northfield Rd., Bethesda, MD. to 13th & C St. SW, Washington, D.C. I rode steadily and may even have been slow starting out. It was warm out. I apparently had a little tailwind but could only feel it after Georgetown. Closings have begun in West Potomac Park for the upcoming fireworks on July 4th.
7 PM

Bicycling (Commute) 45:37 [3] 12.0 mi (3:48 / mi) +114m 3:42 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. Leaving late, it was raining lightly from the edge of yet another thunderstorm that I was lucky to miss. I got through Georgetown in pretty good time. I got passed on the flats and picked-up the pace, but I dropped off the other rider well before Fletcher's Boathouse. I guess I was spinning pretty well going up the hill. I only got passed by a fast moving electric bicycle and thought I was doing well, but at Bradley Blvd., I was surprised to find myself a bit behind. I was able to make up time when I got home.

Wednesday Jun 26 #

7 AM

Bicycling (Commute) 5:56 [3] 1.41 mi (4:13 / mi) +9m 4:07 / mi
slept:5.5 weight:194lbs

From Northfield Rd., to the Bethesda Metro Station.
7 PM

Running (Commute) 53:03 [3] 5.41 mi (9:48 / mi) +90m 9:19 / mi

From Takoma Park Metro Station, Carol St., to 4th St. to Aspen St. NW. to Sherill Dr. to Beach Dr. to the Pinehurst Trail, to Western Ave. to Cummings La. to Turner La. to Brookeville Rd. to Taylor St. to Connecticutt Ave. to Thornapple St. to Leeland St. to Woodmont Ave. to the Bethesda Metro Station. It was in the 80s F and sunny today--somewhat more difficult than the very similar run I did last week in light rain. I finished at the station but ran about the same distance. It was only a 6 second difference (slower) but I'll call it a slight improvement.

Bicycling (Commute) 6:13 [3] 1.41 mi (4:25 / mi) +20m 4:13 / mi

From the Bethesda Metro Station to Northfield Rd. I was tired and slow starting out but I picked-up the pace.

Tuesday Jun 25 #

8 AM

Bicycling (Commute) 5:50 [3] 1.41 mi (4:08 / mi) +10m 4:03 / mi
slept:5.5 weight:194.5lbs

From Northfield Rd., to the Bethesda Metro Station.
6 PM

Bicycling (Commute) 6:01 [3] 1.41 mi (4:16 / mi) +14m 4:08 / mi

From the Bethesda Metro Station to Northfield Rd. I was carrying 2 backpacks with my work clothes from Monday and Tuesday. Though it wasn't very hot, I decided to run in the evening when it would be cooler. I was tired.
10 PM

Running (Street & Trail) 36:19 intensity: (35:49 @3) + (30 @5) 4.05 mi (8:58 / mi) +30m 8:46 / mi

Bethesda, MD. From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to Singleton Dr. to Bulls Run Pkwy., to the trail along the middle school to Bradmore Dr. to Folkstone Rd. to Hartsdale Ave. to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. It did turn out to be a much nicer evening by the time I go out to run--low to mid 70s F with low humidity. Starting out I was slow from having dinner still in my stomach. The lightning bugs distracted me in Greenwich Park. With it rather dark in there tonight, it was much like Christmas lights. I gradually picked-up the pace on Old Georgetown Rd. The second and third miles are more downhill so worked on running form. I'm getting strong enough again to hold a better form but it still took an effort. When I cut through the middle school there was another impressive display of lightning bugs. I though I might slow a lot more than I did as I headed uphill. I wonder if it's because I ate more

Monday Jun 24 #

7 AM

Bicycling (Commute) 6:05 [3] 1.41 mi (4:19 / mi) +11m 4:13 / mi
slept:6.25 weight:195lbs

From Northfield Rd., to the Bethesda Metro Station.
6 PM

Running (Street & Trail) 15:48 [3] 1.75 mi (9:02 / mi) +12m 8:51 / mi

From the Tenleytown Metro Station, to River Rd., to the Capital Crescent Trail (CCT). My legs were feeling pretty dead. The first mile of this was almost all downhill and even then, I wasn't that fast. It was humid out but a little cooler (~83 F) than it had been earlier in the daytime. The ground was still wet from the edge of another thunderstorm.

Running (Trail) 12:12 intensity: (6:06 @2) + (6:06 @5) 1.19 mi (10:15 / mi) +26m 9:36 / mi

From the CCT at the Landy Ln. access point (near River Rd.) to Woodmont Ave. doing fartlek. I did 11 fast segments of about 30 seconds each, with about an equal jog in-between. With as slow as I was feeling warming-up, this went okay. I suppose it was because I was using different muscles than when I run slowly. The damp trail was a bit slippery. I was thoroughly soaked from sweat afterward and I walked around to cool off.

Running warm up/down (Street & Trail) 13:16 [2] 1.36 mi (9:45 / mi) +15m 9:26 / mi

From Wisconsin Ave. and Woodmont Ave., to Strathmore St. to Wellington Dr. to Bradley Blvd. to Arlington Ave. to Old Georgetown Rd., to Edgemore Ln. to the Bethesda Metro Station. I jogged about to warm down and to get in sufficient miles. Besides being hot and sweaty, I was feeling hungry and somewhat weak.

Bicycling (Commute) 6:40 [2] 1.41 mi (4:44 / mi) +30m 4:26 / mi

From the Bethesda Metro Station to Northfield Rd. I was pretty tired so I took it easy. I weighted out at 193.

Sunday Jun 23 #

12 PM

Bicycling (Street & Trail) 1:20:40 [3] 22.5 mi (3:35 / mi) +118m 3:32 / mi
slept:8.5 weight:195.5lbs

From Northfield Rd., Bethesda, MD, to the Jefferson Memorial, Washington, D.C., across the 14th St. Bridge to the Mt. Vernon Trail, taking the river route to the Wilson Bridge, to the MGM Casino, to the intersection of American Way and Fleet St. Peggy and Samantha met me there so that we could go on to drop off Samantha to her away camp. On my ride, the Capital Crescent Trail was busier than on my usual morning commutes. Not only were more people out enjoying the perfect weather, but there was a different mix of people--more kids, strollers, and recreational riders. It made for some potentially dangerous situations with people passing in both directions. I slowed some for it. The Mt. Vernon Trail wasn't as busy where I rode it, except for at Gravelly Point where lots of people were watching the airplanes land and takeoff. I got through the busy streets of Alexandria pretty well. I didn't stop to take pictures but the area under the Woodrow Wilson Bridge had been improved with pavement and restroom facilities. It's interesting in its own right with V-shaped columns going lengthwise. I had light headwinds most of the trip.

4 PM

Bicycling (Trail) 1:17:57 [2] 14.56 mi (5:21 / mi) +38m 5:19 / mi

Near Indianhead, Charles County, MD. From the trail parking off of Livingston Rd., Peggy and I took the Indianhead Railroad Trail to Indianhead, did a small loop through a city park, got back on the trail, rode to Pomfret Rd., then rode back to the parking lott off of Livingston Rd. The trail was pretty nice! As railroad trails go, it was pretty flat and that was good since this ride kind of served as a cool down for me. I enjoyed the suddenly open views of marshes feeding into Mattawoman Creek. There were various fisherpeople on boats and along the shores. The area we were in is somewhat isolated with the Potomac River blocking through-traffic from far away. It was exceedingly quiet for being near Washington, D.C. There were hardly any airplanes to be heard though a single engine prop plan flew overhead--it was probably from a nearby dirt runway airport where they advertise flight instruction but the planes visible from the road had been losing their paint. There was a slight breeze and late into the ride we got more shade.

Indianhead Railroad Trail, MD

Indianhead Railroad Trail, MD

Indianhead Railroad Trail, MD

Indianhead Railroad Trail, MD

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