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Training Log Archive: Nadim

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Bicycling10 4:24:37 77.64(3:24) 124.95(2:07)
  Orienteering1 1:17:58 4.23(18:27) 6.8(11:28) 225
  Running2 28:19 3.38(8:23) 5.44(5:12)
  Total13 6:10:54 85.24(4:21) 137.19(2:42) 225
averages - sleep:5.9 weight:180.9lbs

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Sunday Oct 9, 2016 #

Running warm up/down (Terrain) 5:00 [3] 0.5 mi (10:00 / mi)

Antietam Lake Orchard, PA, near or part of Mt. Penn. I did some needed warm-up for the DVOA local meet. I didn't sleep well.
11 AM

Orienteering race (Foot) 1:17:58 [4] 6.8 km (11:28 / km) +225m 9:50 / km

DVOA Anietam Lake/Mt. Penn. More later....

Saturday Oct 8, 2016 #

slept:7.0 weight:180.5lbs

We spent the morning relaxing and catching-up on things at home but in the afternoon, we were off again. The Lennon's suggested traveling up to the DVOA event at Mt. Penn/Antietam Lake, so we did.

Friday Oct 7, 2016 #

7 AM

Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi)
slept:5.5 weight:180.5lbs

From Northfield Rd., to the Bethesda Metro Station. It was a bit windy again but not bad with only a short ride. My legs did feel tired.
7 PM

Bicycling (Commute) 6:15 [3] 1.41 mi (4:26 / mi)

From the Bethesda Metro Station to Northfield Rd. I felt tired and weak which was probably a combination of not sleeping enough, and exercising more this week.

Thursday Oct 6, 2016 #

7 AM

Bicycling (Commute) 36:46 intensity: (16:46 @3) + (20:00 @4) 12.1 mi (3:02 / mi)
slept:6.0 weight:180.5lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. I got out the door just before 8am. There were headwinds from the east again (hurricane down south) and it was around 54 F. As soon as I got onto the CCT, I caught up to a guy who'd slowed a little to get around other cyclists. I stayed in his draft moving quickly. As we passed others, we caught another guy who picked-up his pace and pulled us both for a while. Eventually he tailed off and got behind me. We slowed going into Georgetown and after that I moved ahead. It was nice to have help getting through the wind. We had to make short sprints where we slowed for other riders and again picked-up our pace. I saw one of the riders again just before the Lincoln Memorial since he stayed on the roads and almost caught me, but he peeled off toward Memorial Bridge. After rounding the Tidal Basin at 15th & Main St. SW,, the other rider whom I had drafted behind since Bethesda crossed paths w/me by coming the other way around Tidal Basin on roads. It was interesting that our paces worked that way. It was probably the fastest that I rode into work this year.
5 PM

Bicycling (Commute) 41:30 intensity: (16:30 @3) + (25:00 @4) 11.9 mi (3:29 / mi)

From 13th & C St. SW, Washington, D.C., to Northfield Rd., Bethesda, MD. There was some traffic and a headwind getting to Georgetown. After that I slowed a little. A rider who'd turned onto the trail behind me near Memorial Bridge had seemed stronger, but he didn't get by me until then. As he passed, I sped-up and hung onto him as he cruised along, sometimes weaving around bumps on the CCT. At the trestle bridge, he got around another slower rider going our direction, but I couldn't due to an oncoming rider. I kept pace behind him for a while going up the hill but lost him completely. I caught a glimpse of him at Massachusetts Ave. while I was a minute back. Another commuter and a Velo rider caught me at River Rd. After partial re-pavings and pipe projects on Glenbrook Rd. all summer, they stripped the full width along a long swath to get ready to repave it all. It'll be nice but it was bumpy and slow finishing-up my ride today.

Wednesday Oct 5, 2016 #

7 AM

Bicycling (Commute) 38:31 [3] 12.1 mi (3:11 / mi)
slept:5.0 weight:181lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. I was a bit more tired today starting out. The winds were mixed, seeming to come from the NE or E, but I felt them a lot more in the last few miles where it's more exposed. It was cooler too. I moved along okay and picked-up speed. The first person I passed on the CCT ended up drafting off of me until a mile before Georgetown. When he passed, another person did too. I caught them both eventually.
5 PM

Bicycling (Commute) 42:50 [3] 11.9 mi (3:36 / mi)

From 13th & C St. SW, Washington, D.C., to Northfield Rd., Bethesda, MD. I got a good start leaving work catching traffic lights pretty well. With a tailwind I got to Georgetown quickly and even got through it smoothly. Overall there just seemed to be less traffic on an average day. Though I slowed to a better pace on the CCT, I steadily passed people and rode alone.

Tuesday Oct 4, 2016 #

8 AM

Bicycling (Commute) 38:30 [3] 12.1 mi (3:11 / mi)
slept:5.5 weight:181lbs

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. It was in the mid-50s F starting out, and sunny. There was a little bit of a headwind from the southeast. I moved pretty well. I got passed by one guy a mile before Georgetown. I caught him again as I got onto Ohio Dr., but he took off from there. I felt okay but not strong today. My quads are still sore from the Ultralong run on Sunday.
5 PM

Bicycling (Commute) 42:30 intensity: (32:30 @3) + (10:00 @4) 11.9 mi (3:34 / mi)

From 13th & C St. SW, Washington, D.C., to Northfield Rd., Bethesda, MD. I left work a few minutes before 6pm. There was a little traffic at first but it got cleared-up quick enough. I had a tailwind getting to Georgetown, then the winds were varied. Going up the hill alone and slowing a little, a big train of people wizzed past me. I had to wait till the last person of 8 or 9 went by, then I latched-on. As we zipped past others, and proceeded up the grade, the group splintered. I worked my way around riders who were slowing but lost the leaders. Some followed me for a way before I lost them. I settled my pace in alone again the rest of the way.

Monday Oct 3, 2016 #

8 AM

Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi)
slept:6.0 weight:182lbs

From Northfield Rd., to the Bethesda Metro Station. My legs were pretty sore from the Ultralong yesterday.
6 PM

Running (Street & Trail Commute) 23:19 [3] 2.88 mi (8:06 / mi)

From the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.), Friendship Rd. to Willard Ave. to River Rd. to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to the Bethesda Metro Station. I could just as well have done no additional workout today since I had a long run yesterday. However, I'd done so little last week when it was raining, that I thought I should do a little bit. As slow as it is, this is one of my faster runs this year, and I at least started out taking it easy.
7 PM

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

From the Bethesda Metro Station, to Northfield Rd. This was in the twighlight. I hit the traffic intersections well enough to not have to stop. There was a lot to watch out for as there were a lot of other people riding or running without any lights. I at least had a rear flasher and other reflectors.

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