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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 13, 2021:

activity # timemileskm+m
  Running6 4:44:58 29.67(9:36) 47.75(5:58) 439
  Orienteering1 1:47:45 6.4(16:50) 10.3(10:28) 26517 /19c89%
  Bicycling1 8:26 2.0(4:13) 3.22(2:37) 28
  Calisthenics3 3:00
  Total10 6:44:09 38.07 61.27 73217 /19c89%
averages - sleep:6.3 weight:189.4lbs

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Saturday Mar 13, 2021 #

11 AM

Running (Street & Trail) 55:34 [3] 5.47 mi (10:10 / mi) +99m 9:37 / mi
slept:7.25 weight:189.7lbs

Lake Neewood, Rock Creek Regional Park, MD. From the trailhead or what's better known as the end of the of the Rock Creek Trail, I ran trails on the east side of Lake Needwood to the pipeline ride, through the tunnel under the Inter-County-Connector (ICC, Route 200), through a part of Zadok Macgruder HS, to the paved trail through North Branch Park, to Muncaster Mill Rd. at Meadowside Rd. (the entrance of Lake Frank), to Avery Rd., to Needwood Lake Dr. (entrance to the Lake Needwood area), down to the lake trail, and back to the paved trailhead for the Rock Creek Trail near the dam. I was pretty weak on this run either from breakfast, not being rested enough or just not ready to run.

I hadn't intended to go this far today either. Having slept-in I ate a small breakfast and then decided to go with Peggy when she announce a plan to run at Lake Frank. She'd mixed-up the names of the lakes as many people do, so when we went to Lake Needwood, I had it in my head to run trails around Lake Frank. Having mapped a lot here, I planned a loop to go along Lake Needwood, through North Branch Park, and along Lake Frank. That turned-out to be too far with Peggy expecting me and waiting after her shorter run. Realizing it, I improvised this shorter route. Some trails had changed a little. I was disappointed that a paved trail with a promised bridge over North Branch Rock Creek hadn't been built yet. It stopped where I'd last seen it built to, despite Google's site making it look complete.

Earlier than that, cutting through the high school, I got partway before being turned away. It was probably because I didn't have a mask. I still feel that I can't run with one and so I run at late hours or mostly in little traveled areas. I passed 50m away from some kids doing outdoor Karate in the front end of the school, but in the back, on the football field and 150m away from anywhere I was going, other people were doing something and I was turned away. I had to go through the pipeline ride that I'd been following since Lake Needwood, but the ride near the high school was thorny with only an intermittent animal trail to get through it on. After getting through that and losing a small amount of blood, I was surprised to find that they'd mowed the big field in North Branch Park. That would have been perfect to make the area useable for orienteering. It's likely to grow back to a mess again but nice to know that they do still mow it sometimes.

Friday Mar 12, 2021 #

5 PM

Running (Street & Trail) 47:39 intensity: (38:39 @3) + (9:00 @4) 5.25 mi (9:05 / mi) +54m 8:48 / mi
slept:6.75 weight:189.1lbs

From Northfield Rd. to Old Georgetown Rd. via Greenwich Park, to Cheshire Dr.. to Grosvenor Rd. to the Bethesda Trolley Trail at Fleming Ave. to Old Georgetown Rd. to Northfield Rd. via Greenwich Park. Temperatures were in the upper 60s F as I ran and I had a headwind part of the time on the way out. Sleeping more and elevating my legs before sleeping is seeming to help. Of course running without sweats has been good too! I kept pace pretty good and my energy held out. There were lots of people out enjoying the weather even groups of teens playing basketball.

Calisthenics (General) 1:00 [3]

30 sit-ups.

Thursday Mar 11, 2021 #

7 PM

Running (Street & Trail) 45:42 [3] 4.8 mi (9:31 / mi) +48m 9:14 / mi
slept:4.5 weight:188.6lbs

Washington, D.C. From the John Ericsson Memorial Circle and Ohio Dr. in West Potomac Park, 23rd St., SW, to Lincoln Circle, across Memorial Bridge to the Mt. Vernon Trail, across Key Bridge to the edge of Georgetown, down to the C&O Canal Towpath, to 33rd St., NW, to Georgetown Waterfront Park, to the Rock Creek Trail, to John Ericsson Memorial Circle. I had nice running conditions again--68 F with a gentle breeze and what seemed to be clear night skies. I think the lack of a good night sleep made me slower today. My legs were feeling like lead the last half. There were lots of people outside. A group of cyclists were touring on the Mt. Vernon Trail and there were other runners. Near M Street, NW, people were active but the waterfront along the river was the busiest of all with many eating out and others laying the grass.

Wednesday Mar 10, 2021 #

12 PM

Bicycling (Street & Trail) 8:26 [3] 2.0 mi (4:13 / mi) +28m 4:02 / mi
slept:5.0 weight:189.4lbs

From Northfield Rd to Norfolk Ave to pick-up lunch, then back. It was about in the 60s F with headwind from the south that I felt was slowing me down.
5 PM

Running (Street & Trail) 42:17 [3] 4.6 mi (9:12 / mi) +83m 8:42 / mi

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Alta Vista Rd., to Linden Ave., to Pooks Hill Rd., to Rockville Pike. and the Bethesda Trolley Trail, to Maple Ridge Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd., to Northfield Rd. The weather continued to be nice. It was 68 F starting out so I ran in a t-shirt and shorts again. Though my speed wasn't great, I felt like I was running better again today. There were lots of people on all sides of NIH.
6 PM

Calisthenics (General) 1:00 [3]

30 sit-ups.

Tuesday Mar 9, 2021 #

5 PM

Running (Street & Trail) 41:41 [3] 4.6 mi (9:04 / mi) +62m 8:42 / mi
slept:6.0 weight:190.7lbs

From Northfield Rd., Custer Rd. to Wilson Ln. to Glenbrook Rd., to Bradley Blvd., to Kennedy Dr., to Dorset Ave., to the Little Falls Trail, to Hillandale Rd., to Bradley Blvd., to Arlington Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd., to Northfield Rd. It was in the low 60s F when I started, wearing just shorts and a long sleeve t-shirt. I felt like I was running better. There were a good many people walking around in Bethesda.
6 PM

Calisthenics (General) 1:00 [3]

30 sit-ups.

Monday Mar 8, 2021 #

5 PM

Running (Trail) 52:05 [3] 4.95 mi (10:31 / mi) +93m 9:57 / mi
slept:5.9 weight:189.1lbs

Cabin John Regional Park, MD. From the Tennis Center parking lot, I took mostly the Cabin John Trail northward to the campground loop north of Tuckerman Rd.; then after the loop I returned on similar trails. I kept along the creek to keep the climb down--I didn't need that after running in Prince William Forest yesterday. I'd gotten started just in time. It was 50 F with the sun low on the horizon. By the time I'd gotten to the top end of the campground loop, the sun had clearly set. Using the light reflected down from partial clouds, I could see enough of the trail to keep moving well. By the time I finished at the parking lot, and in the electric lights, everything looked dark around me. This was a nice recovery run. I didn't push but it didn't hurt neither. I'd wanted to run on softer ground to keep my left knee happy.

Sunday Mar 7, 2021 #

11 AM

Orienteering race (Foot) 1:47:45 [4] *** 10.3 km (10:28 / km) +265m 9:16 / km
spiked:17/19c slept:8.5 weight:189.5lbs

QOC: Prince William Forest at Pine Grove, VA. It was a nice sunny day with generally open forest with really good visibility. Though some legs natually had similarity, Course Setter Gary Smith set a nice variation from past courses here too. I ran the Blue course for the first time since January 5th, 2020. I'd been working my way back up to Blue very slowly since injuries last spring. There had also been fewer opportunities under it being a pandemic year. Taking an easy day and resting my knee helped me keep running through the course, but I was stumbling and falling more toward the end.

S-1 - I went wide to the right and got a little too far, being on the left side of the reentrant leading down. The control was visible from far off. When glancing at it at the start, I thought the feature was going to be a dot knoll but I went right to it based on location.

1-2 - I got on trails and read ahead on the course prior to reaching the swing bridge over Quantico Creek. The rest of this leg was the exact leg from an earlier course. I reasoned it'd be best to save energy using the trails to the left, even though I suspected the trail route to be slower. I spiked the control (I'd mapped the feature, weak though it was, so I had better have!).

2-3 - My route took me through more green than I'd expected. The deadfall seemed to have expanded since I had updated it on the map a few years back. I reached the road north of the bend, went across 2 of the 3 reentrants, and descended to the control.

3-4 - I started going somewhat straight. I wove my way through the green before reaching the road, but apparently I drifted more left than I thought. Hitting the road at a bend, I thought I was at a southern bend, not the one just north of it. Seeing white forest on the other side, I'd presumed the map to be out-of-date, instead of being too far north. I hit the first creek and turned north but realized it wasn't right; I had to go to the next. The sizeable ridge in my way told me I was too far north. After crossing it, I was having trouble distinguishing the streams but I got there by continuing on.

4-5 - I went straight. The mapped green was out of date. It was light green at worst, and even mappable as white in places. I was on target, but I hesitated not being sure. The drop off to my left queued me in.

5-6 - I ran up the left side of the first reentrant, crossed over before it ended, without dropping much, climbed out a little before the reentrant ended, and crossed the road. I intended to go down to the creek from there, but it seemed I could save some distance without adding much climb by going more directly. Because I was higher than intended when made my last turn, I crossed more reentrants than expected. The old camp roads clued me in to keep going to the next reentrant. I dropped into the control from the SW at the end.

6-7 - I climbed early, walking mostly, then ran the flatter ground left of the big reentrant to the control.

7-8 - Straight the whole way. Near the end I saw someone and almost caught-up to him. He had a dog.

8-9 - I'd done this leg a few times (mostly in reverse), set it for a course I had done, and even mapped the cliffs. I went straight at it, then ran down the reentrant at the end. I gained on the guy ahead with the dog. A ranger had driven his jeep on the vehicle track and was parked to my right. Using his loudspeaker, he had told the other guy to hold his dog on the leash, and I passed him.

9-10 - I went fairly straight to the road junction, then turned up the road heading more north. Before the reentrant to the left ran out, I left the road and cut over to cross near the saddle. I ran down the reentrant on the other side, and angled a climb to the control with the reentrant. Someone from my right was converging at the end. Both of us turned out to be higher than needed and I got there first.

10-11 - I ran down the big rentrant to the trail along Quantico Creek. After the next trail intersection, I climbed past a cliff and up a reentrant to the road, hitting it at a bend that let me keep going straight. Leaving the road when it bent, I kept straight to the control. I don't remember doing a similar leg here before.

11-12 - I ran down the right side of the reentrant at first. Stepping in another hole hidden by leaves, I tumbled this time. I continued on to the road, ran it to the second intersection, and ran straight to the spur. Somewhere on the road my watch beeped to indicate saving my GPS track. It had stopped tracking back near #7 when I brushed up against a tree. I restarted it.

12-13 - I reduced climb by going a little north as I went east. Hitting the campground road intersection, I went past cabins and used the fire circle trail. Where that ended, I attacked over the ridge and hit the control well.

13-14 - I ran down the reentrant and the left side of the creek. Getting on the trail, I cut through at the bend, and attacked from the second bend. It was visible far off.

14-15 - I used the trail along the creek, cut over at the bend before the reentrant, then crossed it minimizing climb well to get to the control.

15-16 - I ran straight but signaling that I was getting tired, I fell again. This time as a stick tripped me.

16-17 - Straight, but I used the trail for a short way to get past the rocks. I was lower at the end than expected but I could see the control further up the reentrant to my right.

17-18 - I went straight initially. I tripped and fell on a stick that got stuck on top of my shoe again. I cut right to avoid the deadfall. I intended to climb through the saddle. It seemed that there was one where I crossed the trail but I knew it was not the right one--I hadn't adjusted left enough. I knew to cut left after the trail crossing, and I soon was at the control.

18-19 - I ran left of straight to use the trail, then left from a bend. I cut across the first ridge by being below the knoll. I could see the control on the next knoll/ridge after rounding that first knoll.

I ran briefly, then needed to walk the climb. I misread the the finish a bit so I headed toward the start. I corrected as I didn't see the finish and realized I was looking at the wrong parking lot. I lost a little time; maybe 10-15 seconds.

It was good to have run Blue and completed 10.3K under 2 hours. I navigated pretty well and I think I made pretty good route choices. It's fun to run in the open woods!

Orienteering (Foot)

This is the second part of my GPS track but the same race. My track apparently got stopped around control #7 and I didn't start it again until on my way to #12.

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