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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Feb 22:

activity # timemileskm+m
  Orienteering2 6:44:45 8.39(48:15) 13.5(29:59) 154
  Running1 52:24 5.19(10:06) 8.35(6:16) 19
  Bicycling6 35:18 8.46(4:10) 13.61(2:36) 86
  Total9 8:12:27 22.04(22:21) 35.47(13:53) 258
averages - sleep:6.5 weight:195.7lbs

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Saturday Feb 22 #

2 PM

Orienteering (Field Checking) 3:15:30 [1] 4.29 mi (45:34 / mi) +82m 43:01 / mi
slept:7.0 weight:195.5lbs (injured)

Serpentine Barrens Conservation Park. I finally finished covering the mapable terrain in the park (with the possible exception of some particularly green blocks). The last bits of the NW corner were difficult with subtle watercourses, a dense scattering of boulders and less distinct green vegetation. In the process, I found a good amount of new features, even in some places that I'd already mapped. Going to the NW corner, I did a second pass at areas already mapped. I added smaller areas of green and adjusted a lot of boulders. The later took a lot of time. As the sun set, it was getting cold fast. Temperatures most of the time were in the 40s F.

I missed the Winter Trails run with Peggy and MCRRC earlier this morning. My left calf is still not much better. I think the walking while field checking was good for it, but the last 30m before reaching the car, I felt a small twang again.

Friday Feb 21 #

7 AM

Bicycling (Commute) 5:43 [3] 1.41 mi (4:03 / mi) +12m 3:57 / mi
slept:5.5 weight:196.5lbs (injured)

From Northfield Rd., to the Bethesda Metro Station. On my way in, I was riding fast to make the traffic light across Arlington Rd. I made it but the construction on the other side has made variations in the road sometimes on a daily basis, as they adjust barriers, dig, cut and pave. I came up fast on a pothole that I couldn't avoid. Usually, when I have cleats on I'd hop such a hole, springing up and pulling up with my feet. I did that but had my work clothing on--dress shoes. I didn't have time to make adjustments and I just reacted going up. I made it over and rode on but I had came down on my seat hard when both of my feet slipped off my pedals on the landing. I think it jarred my back doing that. I didn't feel much right afterward but walked more slowly into the metro station. During the day I my back hurt and sometimes when walking around I felt sharper pangs through the back of my left knee (like hyper-extension) and in my ankle. That all seems like an uptick in my ongoing back problems which are probably the cause of my current calf injury too.
8 PM

Bicycling (Commute) 5:54 [3] 1.41 mi (4:11 / mi) +12m 4:05 / mi
(injured)

From the Bethesda Metro Station to Northfield Rd.

Thursday Feb 20 #

7 AM

Bicycling (Commute) 5:48 [3] 1.41 mi (4:07 / mi) +16m 3:58 / mi
weight:196lbs (injured)

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

Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi) +16m 4:07 / mi

From the Bethesda Metro Station to Northfield Rd. There was a headwind but I had been riding better, not being tired from running as much.

Wednesday Feb 19 #

7 AM

Bicycling (Commute) 5:57 [3] 1.41 mi (4:13 / mi) +11m 4:07 / mi
slept:5.5 weight:195.5lbs (injured)

From Northfield Rd., to the Bethesda Metro Station. I was uncomfortable walking around.
7 PM

Bicycling (Commute) 5:56 [3] 1.41 mi (4:13 / mi) +18m 4:03 / mi
(injured)

From the Bethesda Metro Station to Northfield Rd.

Tuesday Feb 18 #

Note
weight:195lbs (injured)

It was supposed to rain this day and since I was injured anyway, I drove.

Monday Feb 17 #

1 PM

Running (Trail) 52:24 intensity: (7:30 @1) + (12:00 @2) + (32:54 @3) 5.19 mi (10:06 / mi) +19m 9:59 / mi
slept:8.0 weight:196lbs (injured)

Glen Echo, MD. From the Lock 7 parking lot, to the C&O Canal Towpath, then south to the Potomac River Belvedere Viewpoint trail. I moved okay; a little tired but not so sore from my Saturday run. From the Belvedere Viewpoint trail, I used the side trails to head back north. The side trails come back to the towpath a few times on the route back, where streams and other obstacles exist. The sinewing and gently rolling, soft side trails were fun--nice with a warming sun. I got a good view of the rapids below the dam. On the second return to the towpath, 3.55 miles into the run, where the ground is hard packed gravel, after a few steps I felt a strain in my left outer calf. I slowed immediately--this kind of thing has happened many times previously. Unfortunately each has been at least a slight setback. I'd been stretching after runs to help prevent it. I kept jogging slowly, using the dirt trails where possible. I moved more slowly. On a slight rise at about 4.8 miles into the run, I felt a small snap and that was about it. I needed to walk after that. I tried to restart a couple of times but realize it would just make my recovery longer so I returned to walking. On the last return to the towpath, I skipped the side trail since it crossed a stream that I wasn't sure would be crossable again before Lock 7.

Sunday Feb 16 #

2 PM

Orienteering (Field Checking) 3:29:15 intensity: (3:04:15 @1) + (25:00 @2) 4.1 mi (51:02 / mi) +72m 48:25 / mi

Serpentine Barrens Conservation Park, MD. I set out thinking I could finish-up field checking this park, I made my way to the far side where I hadn't checked, by stopping along the way to check and adjust alignment of previously matched features. I killed over an hour doing that. As I got into unchecked terrain, I found it to be somewhat intense in the number of point features and even for other stuff. It sometimes took me a few minutes time checking the alignment of a few items against previously mapped features. There were a few items qualifying as linear marshes--not deep or defined well enough to be a ditch, but definitely where the water flows.
Since I was near the edge of the forests, I encountered several places with yard debris and tree trimmings. There were more areas to map green too--some distinct, some not. In one place I found what I mapped to be a stone wall. It was probably some kind of attempt at making a minor dam, but it was curved to shed water rather than hold it. I looped about and just got to areas mapped previously in a way that lined-up well. It was 5:20pm when I peeked at my watch because it had suddenly grown darker. It turned out to be a cloud covering a very low sun. I jogged back pretty well and as the clouds broke, I caught the last sunshine rays from the power line road at the top of the hill.

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