Training Log Archive: NadimIn the 30 days ending Apr 30, 2004:
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Friday Apr 30, 2004 #
Weights (General) 4:00 [3]
30 pushups and 45 situps after flying to BWI and driving to NJ for the W. Point meet.
Thursday Apr 29, 2004 #
Running (Trail) 29:06 [3] 4.1 mi (7:06 / mi)
Starting just west of Antioch St. on the Indian Creek/Overland Park Trail in Kansas to Indian Valley Park and the Rte 69(?) underpass, a loop around the park and back toward Antioch St. Some splits: 3:41, 6:49, 3:29.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Wednesday Apr 28, 2004 #
Running (Warm-up) 11:11 [2] 0.9 mi (12:26 / mi)
Warm-up w/Gene, Mike and Fritz in Wyondotte County Park off Rte. 24, west of Kansas City, KS.
Orienteering (Training Course) 30:26 [4] 5.0 km (6:05 / km)
spiked:13/16c
Mike Eglinski set a Park O' course in Wyodotte County Park on a training map that he made. The course was mostly on open grass on a very windy but comfortable day. The first 3 controls of the mass start (4 of us) were the same but then each of us did 3 loops in different orders before returning near the start for another control and the finish (no controls were physically hung, just drawn on the map). I started shaky despite the open ground. Partly I think it was getting used to the map and features. All in all it was fun. I felt so slow on stuff that I felt I should be cruising through.
Tuesday Apr 27, 2004 #
Running (Trail) 1:03:54 [3] 8.75 mi (7:18 / mi)
slept:7.0
From the parking area off Nall Rd. in Kansas City, KS, I went downstream on the Indian Creek Trail all the way to Worrell Rd. in Kansas City, MO. The map showed the distance to the state line but I estimated from there. It was a beautiful day to be out and the trail was rather nice, especially along the old mill area. I picked up the pace coming back upstream (negative split) and actually felt stronger than going out. I guess my just legs aren't used to running much yet. My achilles held-up okay though other parts are still sore.
Monday Apr 26, 2004 #
Running (Street & Trail) 18:11 [3] 2.5 mi (7:16 / mi)
slept:3.0
After getting to Kansas City, KS and putting in a sleepy day at work, I went to start at Russell Rd. and Indian Creek Rd. which are near Nall Rd. I ran down the Indian Creek Trail to Roe Park, did the loop there, then came back on the trail and Indian Creek Rd. I felt rather sluggish and heavy, especially climbing a steep section of the trail. I was sore in places from the Billygoat. My weight was 173.5 in the morning.
Sunday Apr 25, 2004 #
Orienteering (Competition) 2:00:36 [3] 11.92 km (10:07 / km) +505m 8:21 / km
20c slept:9.0
The 2004 Billygoat at Mt. Tom, MA. This was one of the most competitive Billygoats ever as a field of most of the US and some of the Canadian top orienteers came. I was relegated to following the pack and got off slow. My still being overweight didn't help on the brutal steep climbs in the first half of the race. I was following behind Dave Onkst, Daniel Schaublin, Alar Ruutopold and Kristin Hall early. Eventually I ran with Kristine and Erin Olafsen as we had broken off the main pack leaving #10 and going to #11. Our route wasn't bad but as a small group, we slowed and perhaps had some tougher terrain to run through than the main group. We probably lost 1-2 minutes and never made-up for it. Kristine made nearly all the hard decisions navigating as she was much quicker reading. I thought she was going to be stronger running too but perhaps because she didn't seem to eat much, she suddenly tired on the slog up to #19 (we skipped #18). Kristine said to go on. I felt bad leaving but with two others in sight coming from #19 and a downhill run toward the finish, I did and finished 20 seconds ahead. As I passed the finish crossing the stream to round the lake for the last control, I could see Alar and Daniel ahead; Daniel was crossing the stream at the same time I was but he was going to the finish when I was headed toward #20. The 2 hour run was good for me as most of my training has been short lately. I finished 22nd male and 23 overall with Pam James about 2 minutes ahead.
Saturday Apr 24, 2004 #
Running (Warm-up) 11:00 [3] 1.58 km (6:58 / km) +125m 4:59 / km
slept:7.0
In Mt. Tom park, MA. From the parking lot to the start of the Short Billygoat. It was a long climb.
Orienteering (Competition) 38:45 [4] 3.67 km (10:34 / km) +70m 9:38 / km
spiked:8/13c
Mt. Tom park, MA. One of the preambles to the Billygoat was the Short Billygoat. I was tentative on the map a lot. There was much more detail than showed on the map, including ups and downs that added to the official climb significantly. I got caught by Peger Gagarin who started 8 minutes behind... He finished just ahead. It was fun watching how quick he makes decisions and gets through the rough. It's an intensity I haven't learned in orienteering yet.
Friday Apr 23, 2004 #
Weights (General) 1:00 [3]
slept:4.0
30 pushups after a +8 hour drive in the rain the whole way.
Thursday Apr 22, 2004 #
Bicycling (Commute) 36:15 [4] 11.26 mi (3:13 / mi)
Bethesda to DC. I was averaging 20.3 mph when I reached Georgetown but strong steady headwinds along the water slowed the finish.
Bicycling (Commute) 39:09 [3] 10.53 mi (3:43 / mi) +100m 3:37 / mi
slept:5.5
From Independence Ave., SW Washington D.C. to Woodmont Ave. in Bethesda, MD. I left in the dark again at about 8:45pm on another nice evening--my light worked this time. The only problem was that the whole way there was a headwind. It's very odd since I had one in the morning and my route is mostly crescent shaped; hence the Capital Crescent Trail name...
Wednesday Apr 21, 2004 #
Bicycling (Commute) 36:26 [4] 11.28 mi (3:14 / mi)
From Bethesda to DC. It was cooler (62F) and a headwind slowed me the last half along with fatigue from yesterday. Weight: 174.
Bicycling (Commute) 37:44 [3] 10.52 mi (3:35 / mi)
From Independence Ave. SW, to Woodmont Ave., Bethesda. I worked late so I didn't get out until about 8:40pm. My headlight malfunctioned so I rode back in the dark--it was a bit dicey where the trail got away from the roads but I could see. It was sureal and slowed me some but I was tired anyway. A few times I had to shout ahead at pairs of other cyclists coming back down the hill in my lane. At least my rear flasher worked. It was a nice evening out.
Weights (General) 1:00 [3]
30 pushups.
Tuesday Apr 20, 2004 #
Bicycling (Commute) 35:45 [3] 11.27 mi (3:10 / mi)
slept:7.0 (sick)
A nice 76F morning it was. I started well, averaging 20.2 mph up to Georgetown but a little slower in the city parts. I was glad to get on the saddle again. Weight 177.
Bicycling (Commute) 35:58 [4] 10.52 mi (3:25 / mi)
(sick)
Return from Independence Ave. in DC to Woodmont Ave. in Bethesda, MD. I got off to a quick start and picked it up after leaving Georgetown doing +20 mph on the flats. I passed several bikers (some on mountain bikes) and had some of them fall-in behind me. I figured neither they nor I had advantage since I carried weight in some not so aerodynamic panniers. I pulled them all for 2.5 miles up the hill at about 17mph to the water treatment bridge where the last still there thanked me and waited for those that dropped off. Headwinds, the rest of the hill, traffic and fatigue slowed me after that but this was still my fastest return yet by a few minutes.
Monday Apr 19, 2004 #
Weights (General) 1:00 [3]
(sick)
30 pushups was all there was time for since we were house hunting after work again. Weight was 178 again - very wierd since I didn't think I ate a lot on the weekend. Head cold persists. I didn't ride in because I was a bit tired and also because I had to bring my laptop back to work.
Sunday Apr 18, 2004 #
Running (Warm-up) 5:00 [2] 0.7 km (7:09 / km) +30m 5:53 / km
slept:7.0
Warm-up for Day 2 of the Flying Pig on the Templeton Creek map. From the parking lot to the start.
Orienteering (Competition) 1:09:34 [4] 7.4 km (9:24 / km) +290m 7:52 / km
spiked:11/14c
Day 2 of the Flying Pig on the Templeton Creek map. I started much earlier and before it got very hot. The strong breezes kept it nice too. This course was easier than most and had a lot of trail running legs/options. I didn't have a lot of punch to run very hard. I made good decisions most of the way except at #9 and #11. This run brought me some redemption after yesterday's disaster. See the Split List.
Saturday Apr 17, 2004 #
Running (Warm-up) 6:00 [2] 1.0 km (6:00 / km)
slept:6.0
Warm-up along Indiana Rte. 101 on the Garr Hill map somewhat near Oxford, OH.
Orienteering (Competition) 1:45:25 [4] 8.0 km (13:11 / km) +300m 11:06 / km
spiked:7/13c
Day 1 of the OCIN Flying Pig/Interscholastic Champiohships meet on the Garr Hill North map in Indiana, near Oxford, OH. The warm 70-80F weather helped dry-up my cold some but I'd have rather run early in the cool of the morning with the Farsta crowd. I ran with several small mistakes early then made a massive 34 minute error on the way to #8. After that, I was tired and humbled into just a steady finish. The redeeming value was the ample amusement that my tale to #8 provided many. I enjoyed it too--afterward. See the Split List.
Friday Apr 16, 2004 #
Running (Warm-up) 14:00 [2] 1.0 mi (14:00 / mi)
(sick)
In Woodland Trails Boyscout Camp in Ohio. Warm-up for the Flying Pig short Red course.
Orienteering (Competition) 45:49 [4] 4.5 km (10:11 / km) +145m 8:46 / km
spiked:11/13c slept:8.0 (sick)
Flying Pig Sprint, near Oxford, OH. I felt very weak on this from a cold that I caught earlier in the week. Perhaps it helped me go slow enough to keep straight in the junipers. I was a little off on #5, took a slow route to #8 bombed almost 3 minutes on #11, again took a slow route to #12, and didn't hit the trail fast enough on the GO control.
Thursday Apr 15, 2004 #
Weights (General) 1:00 [3]
(sick)
30 pushups after flying to Dayton and driving to Monroe, OH. Weight 172.
Wednesday Apr 14, 2004 #
Weights (General) 1:00 [3]
(sick)
Working late. 30 pushups.
Tuesday Apr 13, 2004 #
Bicycling (Resistance Trainer) 45:00 [3]
slept:5.5
Still avoiding the wet weather by spinning inside...
Weights (General) 10:00 [3]
30 pushups, 45 situps, dumbells.
Monday Apr 12, 2004 #
Bicycling (Resistance Trainer) 40:00 [3]
Working late and wet weather conspire to keep me inside spinning. Weight 174.5.
Sunday Apr 11, 2004 #
Running (Street & Trail) 1:02:41 [3] 8.8 mi (7:07 / mi)
From Woodmont Ave. & Edgemore Rd. to Arlington Rd. to Old Georgetown Rd. to Cedar Ln. to Elmhirst Rd. to Cedar Ln. to the Rock Creek Trail to the Georgetown Branch Trail to Woodmont Ave. This is a route I call Cedar Lane. I set off okay at dusk in moist 47 F air but I could feel soreness in my right quad from the recent biking and favoring of my left leg when injured. Sluggish going down along Rock Creek (7:29 for one timed mile), I oddly felt much better when I hit the railroad grade climb on the Georgetown Branch Trail.
Saturday Apr 10, 2004 #
Running (Street & Trail) 23:43 [3] 3.25 mi (7:18 / mi)
slept:6.0
From Woodmont Ave. and Edgemore Rd. to Glenbrook Rd. to Bradley Rd. to Kennedy Rd. to Dorsett Rd. to the Little Falls Trail to the Capital Crescent Trail, to Woodmont Ave. I've been feeling sore from the cycling earlier in the week so I took a nice easy tour through the high-priced real estate. The locally famed cherry blossoms of Kenwood were just past peak and the yellow valley flowers were blooming along the L. Falls Trail. Weight 176.
Friday Apr 9, 2004 #
Bicycling (Commute) 37:43 [3] 11.26 mi (3:21 / mi)
From Woodmont Ave. in Bethesda to C St. SW, Washington, D.C. Leaving a bit late with a slight fog at first, I could feel the change in training this week in my legs. It'll take me a while to lose some more weight and return to form. This morning was the fastest yet so at least I'm improving.
Bicycling 39:41 [3] 10.51 mi (3:47 / mi)
From Independence Ave. SW, Washington, D.C. to Woodmont Ave., Bethesda, MD. There were tough headwinds getting to and along the river. My legs were sore starting. I thought I was going slower but went up the hill stronger.
Weights (General) 1:00 [3]
30 pushups.
Thursday Apr 8, 2004 #
Running (Street & Trail) 28:34 [3] 4.0 mi (7:09 / mi)
From Woodmont Ave. to the Capital Crescent/Georgetown Branch Trail to Connecticutt Ave. to Jones Bridge Rd. to Woodmont Ave. I started off feeling okay but having no clue as to my pace. Soon I felt a bit tired on hills from the cycling.
Wednesday Apr 7, 2004 #
Bicycling (Commute) 38:57 [3] 11.26 mi (3:28 / mi)
From Bethesda to C St. SW, Washington D.C. A much warmer morning--in the 50's F. It seemed like I was going faster and passing lots of people but a headwind along the water slowed things. Weight 175.5.
Bicycling (Commute) 40:46 [3] 10.64 mi (3:50 / mi)
Independence Ave., SW Washington D.C. to Woodmont Ave., Bethesda. Going back home, 9pm. The headwind started off as a snowfall of petals from the cherry blossoms. I also stopped to pickup some dinner.
Tuesday Apr 6, 2004 #
Bicycling (Commute) 38:39 [3] 11.27 mi (3:26 / mi)
slept:6.5
From Woodmont Ave. in Bethesda to C St. SW. D.C. Down the Crescent Trail, into Georgetown and along the river and around the Tidal Basin (a safer but longer route) to my office. The rains from last week finally stopped. It was in the upper 30's F. I felt much better than last week. My speed before hitting the city obstacles was +18mph--downhill but not bad for carrying stuff and being out of shape.
Bicycling (Commute) 42:53 [3] 11.03 mi (3:53 / mi)
Return commute from C St. SW to Bethesda the way I came except for cutting through the security gate for cars at the Bureau of Engraving to get to the 15th St. and the Tidal Basin. The ride back was rather refreshing. I left early enough to ride in the sunshine seeing cherry blossoms, crew boat rowers, spring runoff, and floodplain flowers. I felt decent coming up the hill into the headwind too!
Monday Apr 5, 2004 #
Weights (General) 1:00 [3]
30 pushups. Working late. Weight 177.
Sunday Apr 4, 2004 #
Running (Warm-up) 5:00 [2] 0.6 mi (8:20 / mi)
Warm-up at Ansonia Nature Center, CT for the WCOC A-Meet.
Orienteering (Competition) 1:23:16 [3] 7.46 km (11:10 / km) +285m 9:22 / km
spiked:12/21c
On another Connecticutt map somewhat similar to the Troutdale map (but rockier) which I've done poorly on before, I had a bad race. I felt like I ran well but didn't have a good plan. I read features right up until about 200m from the control, then drifted several times. Once off, I recovered quickly but I lost time realizing it. On #15, I read the control to be on the other side of a ridge and ran back and forth finding everyone else's control including my own #2. I did okay in the short legs near the end while trading leads with a quick cadet. He got me at the end as I overran the control before the Go control. I was glad that I could run the length without more achilles problems--perhaps the aspirin and icing the night before helped.
Saturday Apr 3, 2004 #
Running 2:15 [3] 0.3 mi (7:30 / mi)
In Osbornedale Park near Derby, CT. From the parking lot, rushing to the start.
Orienteering (Competition) 39:34 [4] 3.75 km (10:33 / km) +140m 8:53 / km
spiked:10/14c
I felt rather out-of shape and fell at least 3 times on wet rocks and sticks. I navigated okay except for #9 and at the end when I rushed to stay ahead of others. The short course w/lots of controls probably helped more than hurt.
Running (Warm-up) 5:00 [2] 0.6 km (8:20 / km) +15m 7:24 / km
Jog to the start of the U.S Team fundraiser relay with Randy Hall.
Orienteering (Relay Competition) 17:41 [5] 2.58 km (6:51 / km) +85m 5:53 / km
spiked:9/9c
I ran the starting leg of this relay with Peter Gagarin and Mihai Verhes. There was a $51 prize. I felt okay starting despite being out of shape and having raced earlier in the day--I almost skipped it because of that. The forked course and auctioned US Team members broke-up power the groups that usually lead and win these. I got hung-up at the start in the briars but got to the first punch about 3rd or 4th. I fell-in behind Wyatt Riley and others much better than me. I maintained contact with the map but slowly dropped back. The leaders helped me along but I felt like I was still navigating and avoided some errors that others were making. At #5, I was still within 20-25 seconds of the leaders but on the way to #6, I fell into some thorns while crossing a tree. I got out on adrenaline but felt so drained after that. I recovered on a an open run leg to #7 but lost contact and didn't have it in me to catch-up. Fatigue probably had something to do w/the fall. On a big steep climb to #8, I walked the steep part of the hill in view of the crowd watching the race. It was fun overall and good practice for me to run hard and navigate. I think I was 6th in. Peter ran well on the second leg and gained two places. Mihai ran well again, catching Alar on a climb to give us second place, about a minute behind Sandi's all hired team. It made me wish I were in better shape.
Friday Apr 2, 2004 #
Weights 1:00 [3]
30 pushups in the hotel very late after a +7 hour drive to Connecticutt.
Thursday Apr 1, 2004 #
Bicycling (Resistance Trainer) 30:00 [3]
Working late and icky out...