Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Jun 15:

activity # timemileskm+m
  Orienteering1 7:57:26 11.66(40:57) 18.77(25:26) 19846 /46c100%
  Bicycling6 6:28:21 100.79(3:51) 162.2(2:24) 1428
  Total7 14:25:47 112.45(7:42) 180.96(4:47) 162646 /46c100%
averages - sleep:5.3 weight:205lbs

«»
7:57
0:00
» now
SuMoTuWeThFrSa

Saturday Jun 15 #

11 AM

Orienteering (Course Setting) 3:28:51 [3] 4.61 mi (45:18 / mi) +112m 42:07 / mi
spiked:20/20c slept:4.0 weight:205.6lbs (injured)

Patuxent River Park, MD. I setup 20 controls with bags for QOC's: The Chase. This took much longer than I thought it would. I hadn't slept well and that might have had something to do with it.

Orienteering (Course Setting) 3:13:53 [1] *** 4.74 mi (40:56 / mi) +74m 39:02 / mi
spiked:19/19c (injured)

Patuxent River Park, MD. I drank before going out again. I setup 19 controls with bags for QOC's: The Chase. Once again this was pretty slow. However, I did navigate well.

Orienteering 1:14:42 [3] ** 2.31 mi (32:18 / mi) +12m 31:48 / mi
spiked:7/7c (injured)

Patuxent River Park, MD. I drank before going out again. I tried to setup 7 more controls with bags for QOC's: The Chase. This was pretty slow. I also ended up not setting out the control boxes on 2 since I needed a stake to do them right, and they were accessible, near the airfield.

After finishing-up I got to be a little bit earlier. Even though I kept drinking, I was dehydrated.

Friday Jun 14 #

8 PM

Bicycling (Commute) 9:49 [4] 2.24 mi (4:23 / mi) +25m 4:14 / mi
(injured) (rest day)

From Northfield Rd. to Rugby Ave., via Auburn Ave., then back via Rugby Ave. I went out to pickup dinner, and I rode fairly fast. I had my Teva's on, instead of cycling shoes.

Thursday Jun 13 #

6 PM

Bicycling (Road) 50:00 [3] 13.28 mi (3:46 / mi) +196m 3:36 / mi
slept:5.4 weight:205.3lbs (injured)

From Northfield Rd., to Moorland Ln., to Glenwood Rd., to Old Georgetown Rd., to Tuckerman Rd., to Seven Locks Rd., to MacArthur Blvd., to Wilson Ln., to Aberdeen Rd., to Aberdeen Pl./Garfield St., to Northfield Rd. I was feeling tired today. It was warmer too--in the mid-80s F and more humid; in other words, it was more like the Summer that's coming. Since it was hotter, winds were from the south. It was nice enough going north and not terrible going south but the ride was hillier than I thought it'd be.

Wednesday Jun 12 #

5 PM

Bicycling (Road) 1:03:37 [3] 17.11 mi (3:43 / mi) +243m 3:34 / mi
slept:5.5 weight:203.7lbs (injured)

From Northfield Rd., to Bradley Blvd., to Seven Locks Rd., to Democracy Blvd., to Iron Gate Rd., to Sorrel Ave., to Goldenrod Dr., to Falls Rd., to MacArthur Blvd., to Wilson Ln., to Aberdeen Rd., to Aberdeen Pl./Garfield St., to Northfield Rd. I tried a different route today. It had a few hills early, then pretty smooth sailing until the last 2.5 miles. It still had climb, but it was more spread-out and less steep. I handled the climb up Wilson Ln. pretty well. I'm still seeing improvement. The weather was once again very nice--mid-80s F and the wind wasn't a factor. I'd never been through the neighborhood connecting Democracy Blvd., and Falls Rd. to the town of Potomac. As the road names Iron Gate Rd. and Goldenrod Dr. imply, the houses were hoity toity. I'd mapped the land in the Bolger Center, a block over from Iron Gate Rd., and now recall most of the houses having their own tennis courts in their back yards. The road was nice and quiet and none of the streets have sidewalks.

Tuesday Jun 11 #

5 PM

Bicycling (Road) 1:11:12 [3] 18.87 mi (3:46 / mi) +165m 3:40 / mi
slept:5.75 weight:205.8lbs (injured)

From Northfield Rd., to Moorland Ln., to Glenwood Rd., to Old Georgetown Rd., to Kingswood Rd., to Hurst St., to Grosvenor Rd., to Beach Dr., to Ross Dr., NW, to Ridge Rd. NW, to Glover Rd., NW, to Military Rd., NW, to 27th St., NW/Utah Ave., NW, to Tennyson St., NW, to Summerfield Rd., NW, to Oxford St. NW, to Broad Branch Rd., NW, to Brookeville Rd., to Bradley Blvd., to Glenbrook Rd., to Wilson Ln., to Custer Rd., to Northfield Rd. It was again cool today with temperatures in the low 80s F starting out, and low humidity. The wind was in front of me going north early but less noticeable elsewhere. I was feeling sore and my right hamstring was a little tight. I decided not to push as much. I let myself slow at times but other times I pushed. I'm surprised to be about a minute faster than a year ago, however I improved a lot later that summer too.

Monday Jun 10 #

5 PM

Bicycling (Road) 55:48 intensity: (35:48 @3) + (20:00 @4) 14.68 mi (3:48 / mi) +128m 3:42 / mi
slept:6.0 weight:204.6lbs (injured)

From Northfield Rd., to Moorland Ln., to Glenwood Rd., to Old Georgetown Rd., to Kingswood Rd., to Hurst St., to Grosvenor Rd., to Beach Dr./Jones Mill Rd., to Wise Rd., to Pomander Ln./Shepherd St. to Brookeville Rd., to Bradley Blvd., to Glenbrook Rd., to Wilson Ln., to Custer Rd., to Northfield Rd. I'm definitely showing improvement. On 5/23, I was a few minutes slower (even accounting for a detour on 5/23). Today was pretty nice weather-wise. Another passing front brought clouds and sub-80 F temperatures. I kind of had to hurry so I could be home before Peggy had to leave. I pushed here and there. I was definitely feeling the rides from last weekend.

Sunday Jun 9 #

3 PM

Bicycling (Road) 2:17:55 [3] 34.61 mi (3:59 / mi) +671m 3:46 / mi
(injured)

Poolesville, MD. From Poolesville ES parking lot:

L Cattail Rd.
L Fisher Ave.
L Sugarland Rd.
L/R Darnstown Rd./Wite Ground Rd.
L Clarksburg Rd. (under the railforad tracks)
L Barnsville Rd.
R Slidell Rd.
L Comus Rd.
L Sugarloaf Mountain Rd.
L Dickerson Rd.
R Martinsburg Rd.
R White's Ferry Rd.
L Elmer School Rd.
U-turn past the NIH entrance gate and MCPS Outdoor Range road because I missed my turn. The turn is kind of a hidden merge that came while I was pushing to crest a hill. It's the 2nd time I've missed it.
R Club Hollow Rd.
R Edwards Ferry Rd.
L Westerly Rd.
L W. Willard Rd.
R Fisher Ave (Poolesville)
L/R Cattail Rd. and into the Poolesville ES parking lot.

Before I got going, I had a few false starts. I left the house initially w/o my helmet so I turned around a block away and got it. It took me half an hour driving out to Poolesville, only to find out that I'd left my cycling shoes. Knowing the terrain, there was no way I was going to ride the route in my Teva's. I went home and back again and finally got started but within a mile, I'd realized I'd left my water bottle. Whatever it was making me so forgetful today, I wasn't going to turn back again. In fact I'd been cruising quickly with a slight downhill grade and a good tailwind. That was a good way to shake off some soreness from yesterday. Winds were blowing over 20mph and it was in the mid 80s F. A small front had gone through earlier with a few rain drops, but it brought drier air.

I was thinking that I'd hit more headwinds heading north and west but going north, I was sheltered by trees most of the way. I was worried about how I'd do on the hills but starting off keeping my pacing steady I mostly did okay. I geared down to where I could sustain the efforts pretty well, even though it was sooo much slower. When I had the wind at my back and a downgrade, I was smoothly cruising just under 30mph. Because I'd forgotten my water bottle, I made an early pit stop about 9 miles out and got a Gatoraid bottle. That helped but I think the stop helped me as much. I knew the toughest hills were coming-up in the next several miles and I'd been worried about them. They did take some effort but the winds didn't hit me badly and I got up them without too much pain. Even turning west at about the high point of the ride and crossing a series of ridges, the wind wasn't too bad.

I headed south at the base of Sugarloaf Mountain and really cruised heading towards the river. It was a really nice rural stretch. In fact, almost all of this 34 mile ride was through the county's agricultural reserve lands. They really make one feel like really being away from the megalopolis of the east coast cities. I did stop again at about 20 miles in Dickerson to drink and get another drink. My strength held up reasonably well into Poolesville. It was very rolling terrain, but having the wind at my back most of the time since Dickerson was a big help.

« Earlier | Later »