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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending May 3, 2014:

activity # timemileskm+m
  Orienteering2 2:16:14 7.22(18:52) 11.62(11:44) 43014 /15c93%
  Bicycling6 1:51:50 30.13(3:43) 48.49(2:18)
  Running3 1:14:19 8.86(8:23) 14.26(5:13) 96
  Total10 5:22:23 46.21(6:59) 74.36(4:20) 52614 /15c93%
averages - sleep:5.2 weight:184.4lbs

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Saturday May 3, 2014 #

10 AM

Orienteering (Course Setting) 1:32:18 [2] 4.42 mi (20:52 / mi) +250m 17:45 / mi
slept:4.5 (injured)

While others were vetting, I was adding control locations and adjusting some of them by moving streamers. It was a good outing. Initially, I had trouble getting across the first couple of hills. This changed for reasons I don't quite understand. It seems to be more than just warming-up. I was able to run when earlier I was having to limp just walking. I think the softer ground and warmer weather contributed to the good fortune.

Friday May 2, 2014 #

7 AM

Bicycling (Commute) 41:15 [3] 12.1 mi (3:25 / mi)
slept:4.0 weight:183.5lbs (injured)

From Northfield Rd., Bethesda, MD, to C St. SW, Washington, D.C. It was 50 F starting out, and sunny. I probably had a slight tailwind from the west. I was moving along pretty well, passing a lot of people. The last 2 miles into Georgetown were detoured onto the C&O Canal Towpath. I presume that this was to allow for maintenance work on the CCT. I had to dodge the mud puddles and stones on the towpath. My right calf is hurting a lot more. The run yesterday damaged something some more. I had just enough range of motion to ride if I didn't stand on the pedals. I can actually ride easier than I can walk.
5 PM

Bicycling (Commute) 44:30 [3] 12.0 mi (3:43 / mi)
(injured)

From C St. SW, Washington, D.C. to Bethesda, MD, to Northfield Rd. It was nice to leave work close to on-time once again. I felt like I was straining up through Georgetown but I wasn't going all that fast. I was carrying a little bit of extra stuff and there were some slight headwinds but traffic was fairly low. I was detoured onto the C&O Towpath again and had to make a U-turn to get up there from Water St. Once onto the CCT, I got caught fairly quickly at Fletcher's Boathouse. This worked out well because I then got a draft all the way up to the Little Falls Trail where the guy pulling me peeled-off. I moved slower afterward but got home just in-time to see Peggy before she left.
6 PM

Bicycling (Commute) 7:00 [3] 1.61 mi (4:21 / mi)
(injured)

From Northfield Rd. to Elm St. in downtown Bethesda, MD. I went to meet Max, his friend Joey and Joey's father to watch the Amazing Spiderman. I carried some overnight stuff for Max.
10 PM

Bicycling (Commute) 7:30 [3] 1.6 mi (4:41 / mi)
(injured)

From Elm St. in downtown Bethesda, MD, to Northfield Rd. After the movie and a quick dinner, I rode home in the dark. I'm definitely moving with a lot more ease on bicycle than I can walk.

Thursday May 1, 2014 #

6 PM

Running (Street & Trail) 38:37 [3] 4.55 mi (8:29 / mi) +51m 8:12 / mi
slept:4.5 weight:184.5lbs (injured)

Washington, D.C. From 12th & Independence Ave., SW, down The Mall along Independence Ave. and the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, to Calvert St., to the Woodley Park/Zoo Metro Station. It turned out to be a lovely sunny day and in the 70s F when I ran. I felt good for a while cruising the first mile at close to 7:30 pace. My right quadriceps didn't much. However, shortly after passing the Lincoln Memorial, my right calf started to bother me. I had to stop and stretch on Ohio Dr. for a while. When I got going again, I had to keep the pace down and not extend my stride much to avoid sharp pain. I puttered along for a while and my left leg, overcompensating was getting more tired. After getting past the Watergate and under the bridges, my calf loosened a little by my pace remained about the same. Past P Street, there was sand on the trail. At first it wasn't much. It came from the heavy rains yesterday and flooding of Rock Creek. Further ahead as the trail got lower relative to the creek, there was a lot of sand and I couldn't tell where the trail really was sometimes. There were lots of runners out--the most I'd seen in a long while or maybe ever, with several groups. I had told myself that with my calf hurting I would stop early and walk up the hill at the end but by the time I got there, it felt almost no more difficult than running on the flatter ground, so I finished-up normally. I stretched afterward and after the metro ride homeward, the calf felt pretty sore just walking.

Tuesday Apr 29, 2014 #

7 PM

Running (Street & Trail) 23:10 [3] 2.91 mi (7:58 / mi) +40m 7:38 / mi
slept:5.5 weight:184.5lbs (injured)

From the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.), Friendship Rd. to Willard Ave. to the Little Falls Trail, to River Rd. to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to Old Georgetown Rd., to Edgemoor Ln. It'd been raining nearly all day but I managed to sneak-in a run in-between the rains. My right quadriceps had been dully aching at times during the day, especially when walking. This seemed odd because it hadn't hurt the same way right before the weekend. Worse than that however, my right calf was sore and slowed me down. This doesn't look good for running the Billygoat in a couple of weeks.

Monday Apr 28, 2014 #

7 AM

Bicycling (Commute) 5:50 [3] 1.41 mi (4:08 / mi)
slept:5.6 weight:185lbs (injured)

From Northfield Rd., to the Bethesda Metro station. I was surprised that my weight was still high but suspect that most of it is water weight.
6 PM

Bicycling (Commute) 5:45 [3] 1.41 mi (4:05 / mi)
(injured)

From the Bethesda Metro station to Northfield Rd. There was light rain. I slowed-down for turns. My right leg is achy and feels a little out of synch.

Sunday Apr 27, 2014 #

9 AM

Running warm up/down (Street & Trail) 12:32 intensity: (10:00 @2) + (2:32 @3) 1.4 mi (8:58 / mi) +5m 8:52 / mi
slept:7.0 (injured)

White Clay Creek State Park, DE. From a bus drop-off location, to the start of DVOA's A-meet day. I jogged behind Ian Smith and once we hit the main paved road, we both missed a sign (it was folded over by wind) and some streamers. We went upstream a way before turning around and started seeing others who'd gotten off on the same bus but had been walking. It was comfortable in the mid 50s F.

Orienteering race (Foot) 43:56 [4] *** 4.5 km (9:46 / km) +180m 8:08 / km
spiked:14/15c (injured)

DVOA: White Clay Creek A-Meet Day. I'd been heavily forewarned about how green this park was. I also felt a little guilty running Brown when I was able to run pretty well on Yellow the day before. I took off 2 minutes behind Charlie DeWeese.

The initial leg was straightforward with just a question about how long down a straight flat road one would go before cutting over to a control on a hillside. I planned to go around some ponds/marsh and some green but when I got to a point between the ponds, it looked clear. I cut in early but was surprised to find a wet ditch that I couldn't jump over. I thought that going back would be a time waste so I took a running leap. I expected to splash and run across the bottom but my right leg went into the water and kept going down. The water looked to be almost a foot deep but my foot sank in that false bottom into muck above my knee; I just about face planted in the cold water. It woke me up and I sprung out. After that it was a jog to the hill and a walk up the steep slope to spike the control.

1-2 - I angled down, then passed Peggy who was running Red. I angled back up when I got near the control and spiked it.

2-3 - I noticed that Charlie DeWeese was near when leaving #2. We both got on the trail and onto the bridge to punch at the mandatory crossing point.

3-4 - This seemed to be an odd control being so close to the bridge and equally as easy but I guess it got us to a water stop and made cutting across on the next leg a little more tempting.

4-5 - Initially I thought to cross the woods on a close to straight line. I passed Charlie, started into the woods, then backed out. Charlie had similar second thoughts. I ran up the road and cut in just past where the marshiness ended It wasn't hard to cross the low vegetation. I climbed the spur on a ride but cut off of that slightly before it ended. Running again, I contoured until I could see the correct reentrant, then climbed a little more to the control.

5-6 - I angled down the hill, staying to the right a bit, and using the trail for a short way. I crossed and kept going straight. I became aware that someone was closing-in on me and wondered whom else on Brown would be running this speed. I didn't recognize the guy but did get to the control before he did.

6-7 - I got passed as the other guy got his bearing more quickly than I did. I closed some distance on him just before the control.

7-8 - Initially, I started going to the left. However, as the guy who'd just passed me moved ahead on the right through what was more open terrain, I shifted too. I made up some ground on him as he got stuck in the green and I crossed a side reentrant to get into the fields. Near the top I saw JJ Cote crossing from left to right and getting through a nasty field edge green. That made me more confident to do so myself, instead of going around to the left. Linda Cohen was doing something similar but was about as far along as I was only coming from another direction. I only saw one way through the green wall so I picked my way through on what seemed to be an animal track. Finally at the road, I cut right, then cut left to drop into the reentrant south west of the control. I saw rocks ahead across the stream and knew I was in the right area. However I didn't see a control at the cliffs on my side of the stream, nor the other. Closer examination of the map revealed it be shown on the other side, and after moving about a bit, I saw it. Charlie DeWeese had just caught-up w/me when this happened, and when I announced it to myself.

8-9 - I contoured across the hillside, and eventually climbed enough to reach a trail. I took that to the correct large reentrant, then went-on straight upward. This landed me in a higher reentrant/ditch which I spiked.

9-10 - As I dog-legged out of #9 and back onto a trail, I saw Charlie DeWeese again. At the bottom of the trail I cut left and right on the road to cross the stream. I climbed on bearing to the relatively easy control.

10-11 - I more or less went straight. At one point, I was on an animal track.

11-12 - I contoured out of #11 and got onto a trail near the bridge. I ran into the field soon after, and somewhat went around rather than straight over the grassy spur.

12-13 - I climbed on the left side of the marshy ground. A kid was ahead of me and he led me to the control. By this time, my injured quad was aching and feeling weaker. The cumulative effect of the run and minimal training was catching-up with me.

13 -14 - Straight over...

14-15 - Around the bushes to the Go control.

15-F - I ran fairly well but held back on a faster sprint so that I didn't injure myself.

I felt that I ran a better race than the day before. My right leg was a factor more toward the end as was being out of shape but there was truly pain that wouldn't normally be part of such a run. Instead of just my right quadriceps, my right calf felt involved in the pain too.

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