Training Log Archive: NadimIn the 31 days ending Jan 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Jan 31, 2007 #
Calisthenics (General) 2:00 [3]
slept:4.75 weight:176.5lbs
45 situps. I had odds and ends to do.
Tuesday Jan 30, 2007 #
Bicycling (Trainer) 30:00 [3]
slept:5.25 weight:175lbs
Spinning in the basement and flipping channels on the tube.
Monday Jan 29, 2007 #
Bicycling (Trainer) 30:00 [3]
slept:5.25 weight:175lbs
Spinning along watching Star Trek Enterprise in the basement. It would be nice if I could find my cycling cleats.
Sunday Jan 28, 2007 #
Event: QOC Hemlock Overlook
Orienteering (Streamer-O) 1:09:44 [1] 1.85 km (37:42 / km) +70m 31:42 / km
slept:7.0 weight:173.5lbs
Hemlock Overlook Park, VA. Max and I did the QOC Streamer-O course. It was about 40F with ocasional snow flurries. Max seemed tired starting out and this was the most challenging Streamer-O course yet. I was very physical for a two-year old. Initially it was okay on a ridge but following a steep, muddy intermittant path down to Bull Run the trail was choked with fallen logs and surrounded by dense mountain laurel. Without me prompting him, Max called it a tunnel. At one point, not long after the cookie incentives ran out, he wanted to turn back up the hill to go to the car. At another, he wanted to turn back to go under the "tunnel" again. He seemed to have fun but I had to lift him over every fallen log. At the river, a trio of older girls passed us and his interest in moving ahead perked-up. Going back up the hill, Max walked a good way before wanting to be carried. Carrying him and holding the map distracted me enough to miss a control. We turned back, got our sticker and went on to finish with Max walking the last bit back. This served as my warm-up for the Brown course.
Orienteering (Foot) 34:36 [4] *** 3.73 km (9:17 / km) +133m 7:52 / km
spiked:5/9c
QOC: Hemlock Overlook Park. I ran the Brown course partly because I ran a lot yesterday (while out of shape), partly because it was cold out, and partly because it was already late after Peggy had run and she was cold. I started off fast. I made minor errors on #2, #3, #5 and #6. It was hilly. I thought the workout the day before would make me more tired but I was okay. See the Split List.
Saturday Jan 27, 2007 #
Running (On & Off Trail) 5:00 [2] 0.5 mi (10:00 / mi)
slept:7.75 weight:176lbs
Prince William Forest (PWF), VA. Warm-up for some vetting.
Orienteering (Foot) 19:16 [4] 2.6 km (7:25 / km)
PWF. Vetting of courses. Some errors; minor map updates needed.
Orienteering (Foot) 21:42 [2] 1.75 km (12:24 / km)
PWF. Control Pickup.
Orienteering (Foot) 1:20:39 [3] 6.35 km (12:42 / km)
PWF. Vetting. A big error at the end.
Orienteering (Foot) 1:26:33 [3] 6.0 km (14:26 / km)
PWF vetting. I started cramping early but held it together until near the end. Then I made a big error and a second lessor error. Very tired.
Friday Jan 26, 2007 #
Orienteering (Field Checking) 3:22:23 [1]
slept:4.0 (sick)
Blockhouse Conservation Park, MD. After an early flight out and being excused from trying to get back to the office, I used the time to relax in Blockhouse (some of the sleep was on the plane). It was a bit colder than I expected. Reports were that it was in the 20's F and breezy. I probably wore too much because sometimes I got hot. I've finished field checking most of the land north of River Rd. and west of Muddy Branch. There was a good bit of open land. I found a small hard to get to cave in a potential top-roping/bouldering area on the east bank of Muddy Branch.
Thursday Jan 25, 2007 #
Calisthenics (General) 2:00 [3]
(sick)
45 situps in my hotel room in Kansas City, MO. Though we got out of the office at a reasonable hour, I had work to do after the group dinner. There wasn't time to do much more.
C • KC 2
Wednesday Jan 24, 2007 #
Running (Treadmill) 15:30 [3]
slept:5.5 (sick)
Like yesterday, after another longish work day and a long dinner, I watched some television then near 11pm I ran a bit on a treadmill in my hotel in Kansas City, MO.
Tuesday Jan 23, 2007 #
Running (Treadmill) 15:00 [3]
slept:7.0 (sick)
After another longish work day and a long dinner, I watched some of the State of the Union speech then near 11pm I ran a bit on a treadmill in my hotel in Kansas City, MO. Outside with temperatures in the teens, it's all snowy except for the roads; left over from the weekend. After the run, my sinuses were the clearest they'd been all day.
Monday Jan 22, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.0 (sick)
45 situps in my hotel in Kansas City, MO. Not much time to workout after the semi-obligatory work dinner where everyone eats a lot at a Jack's Stack.
Sunday Jan 21, 2007 #
Orienteering (Foot) 1:09:31 [3] 5.0 km (13:54 / km)
slept:7.25 weight:174.5lbs (sick)
Prince William Forest (PWF). Vetting of courses. It was in the low 20's F. I forgot to put on my headband. Some unfinished mapping was a cause for more time. I ran with a GPS just for kicks and will have to see about matching it up.
Running warm up/down (Trail) 6:03 [3] 1.15 km (5:16 / km)
(sick)
PWF. Warm-down jog trying to keep warm. After the jog, I coughed a lot of phlemm out probably to the chagrin of others.
Orienteering (Foot) 44:08 [3] 4.1 km (10:46 / km)
(sick)
PWF. Vetting of courses. I remembered to put on my headband and it made a difference. I was a bit icy the first leg or two. It had starteed to snow and was sticking. I felt better than earlier and navigated better too.
Running (Trail) 6:15 [3] 1.15 km (5:26 / km)
(sick)
PWF. Warm-down jog. I thought I was going a bit faster but I guess I was tired.
Other (Snow Shoveling) 30:00 [3]
(sick)
Pushing around about 1 inch of the white stuff with a crusty layer on top. Max got to walk around with me earlier while it was still coming down. I think it's the first time for him that he's seen falling snow since being in Russia. I felt oddly tired after this.
Saturday Jan 20, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.0 (sick)
My cold persists. 45 situps.
Friday Jan 19, 2007 #
Bicycling (Trainer) 15:00 [3]
(sick)
Late at night before going to bed.
Thursday Jan 18, 2007 #
Bicycling (Trainer) 15:00 [3]
slept:5.75 weight:176lbs (sick)
I finally got a new inner tube and istalled it to fix my flat tire. Still busy.
Wednesday Jan 17, 2007 #
Calisthenics (General) 2:00 [3]
slept:3.75 weight:174.5lbs (sick)
45 situps.
Tuesday Jan 16, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.75 weight:176.5lbs
45 Situps. Busy.
Monday Jan 15, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.25 weight:173.5lbs (rest day)
45 situps. The day got busy and I could use a rest day anyway. I had wanted to ride on my trainer but I discovered that since the last time, I got a flat. I couldn't repair it since it was the rubber at the valve stem which had ruptured.
Sunday Jan 14, 2007 #
Orienteering (Streamer-O) 43:24 [1] 1.5 km (28:56 / km)
slept:7.5 weight:174.5lbs
QOC Avalong/Orange Grove. While Peggy did the Blue course, I did the Streamer-O course with Max. It was in the low 60's F. Max walked or ran much of the way despite it being a steep climb. He seemed more interested in moving than finding controls but did enjoy the stickers when we got to them. I did lift him over some muddy parts and some logs.
Orienteering (Foot) 2:06:00 [4] *** 8.8 km (14:19 / km) +395m 11:42 / km
spiked:10/18c weight:174.5lbs
QOC Avalong/Orange Grove. I didn't do so well. My salvation for the day is that it was a good workout. Peggy was longer than expected coming back. Kathleen Lennon and her children, Max and Nichole, stepped-in to watch Max so I could go out. I rushed out and forgot to take control descriptions w/me. It cost me time because I had to be sure that the controls I got to were mine. In the beginning, I took routes that were perhaps more direct than optimal. I bobbled #4, then on a short leg to #5, I saw the control but didn't think it was mine. When copying my course, I'd circled a rock and the control was on a clear spur. Without the code to be sure, I lost time checking west before climbing and circling back. I bobbled #8 changing course part way there. Leaving #8, I was slow to make-up my mind and changed it. Though I found the control alright, it was a poor execution. I bobbled #13 and #14 before making the worst error of the day on #15. I went high for better running and mis-counted reentrants. I ran off the map and paused a long time before continuing and crossing a large reentrant with a very steep hillside across from it. Finally I circled around and practically giving up, I came to an area which looked more like where #15 should be. From the contours, I went to it. I thought the steep hike up to #16 was just cruel and unecessary. On the way in, I was using a mapped island in the river to gauge my progress along the banks. The island had shrunk. I noted a depression where the control should have been in relation to the island end. I couldn't see into it so I went down. I saw a control to my right but, circled left to check the depression. Without the codes again, I had to be sure. The depression was empty so I ran to the other control, then finished. Max and Peggy were waiting for me. Max ran up to me so I carried him into the finish and let him e-punch.
Saturday Jan 13, 2007 #
Running warm up/down (Trail) 7:44 [2] 1.0 km (7:44 / km)
slept:5.0 weight:175lbs
Prince William Forest (PWF). A warm-up jog to the start of some vetting with Jon Torrance and Joe Garman. This was partly on and partly off trail.
Orienteering (Foot) 2:06:55 [4] 9.6 km (13:13 / km)
PWF. While vetting, there turned out to be an unmapped ditch near first control I went to. After resolving this, I moved on well. While a third of the way across one leg, I lost track of where I was but made a correction. When getting to where I expected a control to be, it wasn't there. Some more reading the map indicated I should be elsewhere. I went elsewhere but there was still no streamer for the control to be seen. I wandered a little more before going a long way to relocate and return to where I'd been. I found another QOC'er there who confimed I'd been to the right place. The streamer was gone. This lost me a bunch of time. It happened again later on a shorter leg. Overall, I navigated okay but still did make a few errors. The expected rains held off and the weather must have been in the upper 50's F.
Orienteering (Foot) 16:15 [4] 2.4 km (6:46 / km)
PWF. After a break from the earlier run, I did more vetting.
Orienteering (Foot) 16:37 [4] 2.0 km (8:19 / km)
PWF. After a break from the earlier run, I did more vetting. I made an error but generally was tired. I had started this run with a blury left eye which slowly got better. It was awkward running with one eye in focus and the other not. I must have gotten a twig agains it on the earlier run.
Orienteering (Foot) 16:43 [2] 1.5 km (11:09 / km)
PWF. Control pickup. I turned my left ankle, then going slow less than a minute later I did it again--oouch!
Friday Jan 12, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.5 weight:175lbs
45 situps. Busy evening.
Thursday Jan 11, 2007 #
Running (Street & Trail) 15:05 [3] 2.06 mi (7:19 / mi)
slept:5.0 weight:175.5lbs
From Rosedale Ave., Battery Lane to Keystone to N. Brook to Old Georgetown Rd. to Maple Ridge Rd. to the NIH Trail, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I ran after 10pm and was tired from lack of sleep and the slight increase in training. My legs were dragging.
Wednesday Jan 10, 2007 #
Bicycling (Trainer) 30:00 [3]
slept:4.3 weight:173.5lbs
After work, rather than I go out to run I brought home burritos and we ate them right away. After Max was to bed and the President's speech, I rode my stationary trainer in the basement. Over the last year, I've not been running after dinner as much as I used to nor had I used the cycling trainer in a long time. Though the cable TV is hooked-up there now, it took me a while to get all the trainer parts located and put together. I never did find my cycling cleats so it was a bit awkward using some old running shoes with my Speedplay pedals.
Tuesday Jan 9, 2007 #
Running (Street & Trail) 27:24 [3] 3.66 mi (7:29 / mi) +38m 7:15 / mi
slept:5.25 weight:175lbs
From Rosedale Ave., Kentbury Ave. to the Georgetown Branch Trail to Jones Mill Rd. and back. It was dark, about 40F and it had been raining lightly before I went out. I overdressed. I was tired and slow but came back 3 seconds shy of negative splits. In terms of effort, it was again actually a better effort returning due to the downhill going out.
Monday Jan 8, 2007 #
Calisthenics (General) 2:00 [3]
45 situps. I got busy w/e-mail and other things.
Sunday Jan 7, 2007 #
Running warm up/down (Trail) 10:48 [3] 2.05 km (5:16 / km)
slept:5.3
Prince William Forest (PWF). Warm-up to the start of some vetting. Nice day; almost 50F when starting at about 10am.
Orienteering (Foot) 1:39:30 [4] 9.07 km (10:58 / km)
PWF Vetting. This was in-between 3 and 4 intensity. I made some relatively minor mistakes and routes executed may not have been optimal. Overall I was pleased with my run given my shape.
Running warm up/down (Street & Trail) 7:09 [2] 1.05 km (6:49 / km)
PWF. From the end of the vetting back to the car. This was actually part off-trail.
Saturday Jan 6, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:175lbs
45 situps. It was kind of a busy day. I was also feeling a bit worn down by a cold.
Friday Jan 5, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:173.5lbs
45 situps. Peggy picked me up to eat after work which is nice but didn't leave a lot of time to workout.
Thursday Jan 4, 2007 #
Running (Babyjogger) 18:00 [3] 2.26 mi (7:58 / mi)
slept:6.0 weight:175lbs
From Rosedale Ave., to Maple Ave. to Lynbrook Dr. to Newdale Rd. to Kentbury Way, to the Georgetown Branch Trail, to Connecticutt Ave. and back. Max saw that I was going running and sort of asked to come along. He enjoyed it. We saw where Santa was hiding and later where the moon was hiding as it rose from low in the sky. It was around 50F. I ran with my headlamp to be easily seen with Max. When I took a halfway split at 9:00 even, I inadvertantly stopped the watch.
Wednesday Jan 3, 2007 #
Running (Street & Trail) 16:08 [3] 2.22 mi (7:16 / mi)
slept:6.5 weight:173.5lbs
From Rosedale Ave., to Kentbury Ave. to the Georgetown Branch Trail, to Connecticutt Ave. and back. Though my splits were just shy of being negative, the really were negative if you consider the loss of 102ft. going out. It was a nice evening at about 49F with a full moon. Several commuter cyclists road by and I was glad that they had their lighting so they could see me.
Tuesday Jan 2, 2007 #
Orienteering (Field Checking) 4:09:51 [2] 4.5 mi (55:31 / mi)
slept:7.5
Blockhouse Point Conservation Park, MD. I covered a lot of ground along the main reentrant and its fingers in the part of the park north of River Rd. The was a lot of open ground but some steep and some green areas too. It was a good day to be out.
C • wow 8
Monday Jan 1, 2007 #
Running (Street & Trail) 14:08 [3] 2.0 mi (7:04 / mi)
slept:7.0
From Rosedale Ave. the Two Mile Loop (Rosedale Ave. to Tilbury St. to Sleaford Rd. to Kentbury Dr./Chestnut St. to Lynbrook Dr. to Windsor Ln. to Maryland Ave. to Rosedale Ave.). This was around 9pm. I was sluggish earlier. It had rained during the daylight hours.