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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 3, 2013:

activity # timemileskm+m
  Running5 4:31:07 32.83(8:16) 52.83(5:08) 477
  Skating1 55:00
  Bicycling2 22:06 3.23(6:51) 5.2(4:15)
  Total8 5:48:13 36.06 58.03 477
averages - sleep:6.2 weight:178lbs

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Sunday Mar 3, 2013 #

slept:8.0 (rest day)

I was going to get out to do some field checking but the weather just wasn't that pleasant. Instead, I did some draft course setting on paper for what QOC is planning on bidding an A-meet for in 2014.

Saturday Mar 2, 2013 #

12 PM

Running (Trail) 58:02 [3] 6.58 mi (8:49 / mi) +105m 8:24 / mi
slept:5.75 weight:178.5lbs

Patuxent River Park, MD. I played photographer today for the QOC Patuxent River Trail 10K. In doing so, I took 727 images. It started out in the upper 20s or about 30 F so at one point it appeared that my battery ran dead. After a few minutes, I tried it again and was able to keep shooting with it; the warning signal just kept flashing but I finished. After photographing the race, I went and ran most of the course and did a little more. It was 35 F when I was done but I was cold starting out. During the first mile, I felt rather strong. My quads didn't hurt any more and my legs felt light. However, very suddenly at around the 1 mile point, the soreness in my quads came back. I kept running mostly though I did find some stray streamers (from the race) on the course and I pulled them. Dave Linthicum had also asked me to move a sign that had been left out from the NJROTC event a couple of weeks ago so that was another small detour. I was pretty slow on hills whether they be up or down. On the flat Riverside Field at the end, I added on, I ran well, and I scared the geese.
7 PM

Skating (Ice) 55:00 [2]

It was Bethesda Elementary day the the Cabin John Ice Rink. Max bounced around with his friends a lot but seemed to get cold. He doesn't seem to think he should admit such things. I didn't feel like skating and the first 5 minutes were just awkward. After some minor skate adjustments I felt much better. I got moving and sometimes sweaty; I took breaks. Peggy cruised around at a steadier pace. We saw Ken Walker, Jr. and his daughter Samantha. A surprise was seeing Diana Todd--she was there to play hockey after we left. She'd said she'd learned and joined a league 2 year ago. It could have been orienteer day at the ice rink.

Friday Mar 1, 2013 #

7 AM

Bicycling (Commute) 11:33 [3] 1.49 mi (7:45 / mi)
slept:6.5 weight:179.5lbs

From Northfield Rd. to Arlington Ave., with Max, then to the Bethesda Metro Station. I hadn't pumped my tires in a while and what rushed when I left. It felt like I was bottoming-out sometimes.
7 PM

Bicycling (Commute) 10:33 intensity: (2:33 @2) + (8:00 @3) 1.74 mi (6:04 / mi)

From the Bethesda Metro Station, to Northfield Rd. with Max's bicycle, then to Charlcotte Rd. to pickup Max from a friend's house. He rode his bicycle back with me in the dark.

Thursday Feb 28, 2013 #

6 PM

Running (Street & Trail) 28:21 [3] 3.51 mi (8:05 / mi) +44m 7:46 / mi
slept:6.5 weight:177lbs

From Northfield Rd., Hampden Ln., to Wilson Ln., to Honeywell Ln. to Elm St., to Beverly Rd., to Clarendon Rd., to Del Ray Ave., to Norfolk Ave., to the Bethesda Trolley Trail, to Maple Ridge Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd. I felt awful, from the start and only got marginally better. It was a long month but I made my 100 mile goal. This was despite 9 days of no running while sick and having a few rest days. I didn't count orienteering or other training.

Wednesday Feb 27, 2013 #

6 PM

Running (Trail) 55:20 [3] 6.78 mi (8:10 / mi) +40m 8:01 / mi
slept:4.5 weight:178lbs

Starting on the Rock Creek Trail near the synagogue parking lot near East-West Hwy., I ran up the Rock Creek Trail to Cedar Ln, then back. I was aiming for just 6 miles today but I knew Cedar Ln. wasn't far ahead after 3 on the way out. My quads continue to feel sore and shot but I have some easier days coming up. There was mud and standing water in places that was hard to see in the dark. It slowed me a few times. I saw no cyclists and only one other pedestrian walking his dogs. It was in the upper 40s F.

Tuesday Feb 26, 2013 #

11 PM

Running (Street & Trail) 33:36 [3] 4.06 mi (8:17 / mi) +43m 8:01 / mi
slept:6.5 weight:177lbs

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to to Singleton Dr. to Bulls Run Pkwy., to the trail along the school to Bradmore Dr. to Folkstone Rd. to Hartsdale Ave. to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. It was about 46 F; I went out after the heavy rain was finished but there was still a light and misty rain falling with some wind in places. I just went out for an easy run and was motivated to reach a mileage goal for the month--I'd gotten behind when I was sick. Running tonight will make it easier to reach the goal with just 2 days left. The rain was somewhat refreshing as it blew on my face. I moved okay but clearly was tired in my quads from the run yesterday. In my Goretex suit, I got fairly sweaty and my legs were sticking at the knees.

Monday Feb 25, 2013 #

5 PM

Running (Street & Trail Commute) 1:35:48 [3] 11.9 mi (8:03 / mi) +245m 7:34 / mi
slept:5.5 weight:178lbs

From 12th and Independence Ave., SW, Washington, D.C. 15th Street to the Jefferson Memorial, across the 14th Street Bridge, up the Mt. Vernon Trail to the Key Bridge, down to the C&O Towpath, to the Capital Crescent Trail (CCT) at Fletcher's Boathouse, to Woodmont Ave. to Edgemoor Ln near the Bethesda Metro Station. I started today with a fair amount of trepidation. I had been avoiding the run back to Bethesda with all the recently bad weather but with it being a sunny, nice day (upper 40s F starting out) and needing some milege to make up my deficit from being sick, I set out on it. Since I needed miles, I decided to extend the more direct route by crossing into Virginia first; extending it was perhaps going overboard. I didn't feel very strong after the long orienteering race yesterday. I did feel that I was going a little slowly for the first few miles. The 14th Street Bridge and Mt. Vernon Trail were busy with cycling commuters. Once I got back over the river on the towpath, I took off my gloves and soon started feeling better. It may have just been the darkness setting in, and not seeing how slowly I was going. On the paved CCT, I moved better yet. Once again there were lots of cyclists coming in waves. My flashing orange jacket drew praise from one of the cyclists and I was going only marginally slower than him heading up the hill. After the MacArthur Blvd. tunnel and Dalecarlia, I started slowing more. It was getting colder and I was stiffening-up a lot. The last mile wasn't much fun; I felt like I was mashing my feet into the ground with each step. Upon finishing I stretched for a while and was still cold a while after getting home.

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