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Training Log: Nadim

In the last 7 days:

activity # timemileskm+m
  Running4 1:17:14 8.41(9:11) 13.53(5:42) 140
  Orienteering1 1:14:27 3.73(19:58) 6.0(12:25) 2107 /12c58%
  Total4 2:31:41 12.14(12:30) 19.53(7:46) 3507 /12c58%
averages - sleep:6 weight:195.3lbs
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Sunday Sep 16 #

11 AM

Running (Terrain) 6:30 [2] 0.63 mi (10:19 / mi) +11m 9:48 / mi
slept:7.5 weight:195.5lbs

Occoquan Regional Park, VA. I warmed-up for the QOC event by running around the field twice. I didn't realize that I'd be running past the Go control, which was next to a new hill of leftover dirt. The park facilities had been improved a lot since I'd last been there.

Orienteering (Foot) 1:14:27 [4] 6.0 km (12:25 / km) +210m 10:34 / km
spiked:7/12c

QOC: Occoquan Regional Park. I did okay initially but it started falling apart the last third of the race, after I'd lost my eyeglasses (around #6). This was a physical race with fairly steep hills. I was wearing new VJ shoes which are a little wide. I've used VJs many times several years ago but got used to Ice Bugs. When I finished I thought I had a blister on the end of my left big toe but it turns out that it's just a change in the tingling I've been feeling, that feels just like small blister. The optimal climb (210m) is significantly lower than what my watch came up with (268m).

S-1, I ran up the spur, just to the right of going straight. I popped out on the left side of the pond, but a bit higher than I'd planned.

1-2 - I ran out to cross the road about at the jersey barriers. I plunged back in to come over a spur and cross a reentrant. I spliked it but it felt slow walking the climbs.

2-3 - I ran down the reentrant and climbed a bit as the reentrant hooked left.

3-4 - I ran fairly straight to the road, and then along the hillside. I was fairly high still when I could see the control ahead below.

4-5 - I guess I was getting tired at this point. I ran up to use the road but approaching it, I got confused into thinking In needed to cut right instead of left. I figured this out as I was angling onto the road, but I'd lost time--a minute or so? Executing the rest of the leg, I ran up the road and a to below the south end of the pond. From there I slogged up.

5-6 - I ran over to the dirt road, past the pond, and started up on the dirt road. I cut into the woods at the first reentrant and hit the road. I wanted to stay high along the fence so I crossed the road right away, above the jersey barriers. Getting through the thorny brambles along the road was slow. Those will probably get mapped medium green and be extended down the road a way (more than was shown today. After getting through it, I planned to stay high and go along the fence. I got to the fence. The vegetation at the next reentrant I crossed forced me down but I got back up again. At the next reentrant where there was mapped bamboo running wild, the map showed I could get around the bamboo while still staying high. I plunged in and at first I was making a slow progress. Eventually, I could get no further and needed to back out. I think I lost my glasses doing this. It didn't occur to me at the time, I just wanted to get out of the bamboo. By the time I got out and around, I had to drop into the reentrant so I angled up from there. Eugene was leading a small group that did manage to attack from high. We converged with me getting there just behind them.

6-7 - I angled out to the road to get around the reentrant, then went back in afterward. There was a more rhododendron than I expected from the green. I got through without too much trouble at first but eventually I had to walk. I got a bit to the right, but recognized the narrow reentrant there. I corrected to curl left into the control, still walking a lot. From comparison splits, I apparently lost more time than I thought at the time.

7-8 - I again tried to stay high so I angled upstream to cross the first reentrant. To get around the gully in it, I went further right before crossing. On my climb, I resumed my straight bearing since I wanted to get above the next reentrant. At the ridge top, I saw Gary Smith. I thought I saw the reentrant I was looking for but really, I was just SE of #2. I started seeing a lot of reentrants and eventually surmised this. I dropped down to make sure and checked the code at #2. I thought I had it made from there. I ran along the side of the reentrant toward #8. Maybe the 1:7,500 scale was throwing me off. I got past the control and south of #8. I climbed out hesitating a lot. Eventually I curled back to the right. When I got there, Eugene and his group were there.

8-9 - I ran straight and spiked it. I did stop along the way at least once to check the map.

9-10 - I angled toward the road, left of going straight. I came out at the odd small knolls on both sides of the road and felt I knew where I was. However, the lack of glasses on my second glance at the map led me to think the squiggle of a contour in the clearing along the road, south of #10, was the same 2 knolls. I plunged into the woods early, not far after the knolls and hit the reentrant near #11. I realized this and kept moving through it. I then stayed low until hitting #10, but I'd lost more time.

10-11 - I ran the stream valley a little lower than I had climbed it toward #10. I actually crossed the stream a few times. The lack of glasses again made it hard to read within the circle. I anticipated the control to be on the east side of the main reentrant. Not seeing the control there with the major reentrant that I'd crossed before going to #10 coming up, turned up it. I didn't get very far before looking behind me. The control would have been visible if I'd gone just a little further. I suppose reading the clue description would have helped too.

11-12 - I stayed in the valley, eventually picking up the trail and following it to the bottom. Using the road, and then crossing the field I felt pretty slow.

12-13 - I managed to pickup the pace a bit but it seemed to me that my finish pace was what I used to just run when on the course.

Saturday Sep 15 #

5 PM

Running (Trail) 24:21 [3] 2.6 mi (9:22 / mi) +63m 8:43 / mi

In Rock Creek Park at the Washington, D.C./Maryland border, I did the Boundary Lines loop. It was in the mid 70s and still humid. The trail was damp with the low places showing erosion from heavy rains. At first it seemed quiet but soon enough I was passing hikers and dog-walkers. I even saw a few runners. Sewer maintenance construction blocked Beach Drive at both ends. I had to climb over railings to get off the bridge at the south end.

Friday Sep 14 #

6 PM

Running (Street & Trail) 22:24 [3] 2.5 mi (8:58 / mi) +32m 8:37 / mi
slept:5.5 weight:195.5lbs

From the Bethesda Metro Station, Woodmont Ave. to Wisconsin Ave. to Norwood Ave. and Norrwood Park, to the Capital Crescent Trail, to the Bethesda Metro Station. With a slow start due to crowded conditions on the Woodmont Ave. sidewalks where the street cafe tables are (someone said aloud “running” as I passed by on the public walkway), I felt pretty good during this. It was still humid but the outdoors were room temperature and there was an eastern hurricane influenced breeze.

Thursday Sep 13 #

5 PM

Running (Trail) 23:59 [3] 2.68 mi (8:57 / mi) +35m 8:36 / mi
slept:5.0 weight:195lbs

Buddy Attic Park in Greenbelt. Having worked nearby this day, and finding that it was not raining again, I stopped off at my old stomping ground. In the early 2000's, I had near daily runs through this park. I did those in the 6 minute/mile range back then. Maybe that's part of the reason that the park seemed bigger than I remembered it. Initially, when I got there, I was a little disoriented, expecting a trail to be in one place but finding it, the same as it had been, in another. A bathroom and a couple of other things had been added too which were nice improvements. Starting out, it was around 79 F but humid. What was apparently the Greenbelt HS women's cross country team was doing a practice. I was slowly completing my first loop when they split-up and started going in both directions around the lake too. Since some of them were walking and jogging, I caught up and passed a few. Running here brought back some pleasant memories. It did rain heavily on my way driving home.

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