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Training Log Archive: Nadim

In the 7 days ending Sep 22, 2019:

activity # timemileskm+m
  Orienteering2 7:50:34 11.95(39:23) 19.23(24:28) 339
  Running4 3:32:55 22.29(9:33) 35.87(5:56) 205
  Bicycling8 2:00:22 32.66(3:41) 52.56(2:17) 228
  Total11 13:23:51 66.9(12:01) 107.67(7:28) 772
averages - sleep:6 weight:190.3lbs

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Sunday Sep 22, 2019 #

Note
slept:7.0 weight:190.5lbs (rest day)

I had a busy day, visiting my mother, planning Samantha's schooling with Peggy, doing yardwork, and cleaning-up the house. I was worn out enough by that to just make this another rest day. I am still feeling weakness in my left leg, as some residual to whatever was happening with my left hamstring last Friday. I have to hope that rest is better for me for now. I did get some map update drafting done on the Great Falls, MD map.

Saturday Sep 21, 2019 #

Event: QOC Occoquan
 
10 AM

Running (Trail) 50:14 [3] 5.25 mi (9:34 / mi) +40m 9:21 / mi
weight:190.5lbs

Glencoe, MD. From Glencoe Rd., Peggy and I ran the North Central Rail to the old train station at Monkton, and then we ran back. Earlier we'd seen Max run a Cross Country race at nearby Hereford H.S.; purportedly where the MD State XC Championships are sometimes held. The trail was somewhat hard; parts of it seemed to be concrete. It was about as busy as the Capital Crescent Trail is during a weekday. The trail was graded nicely and scenic most of the time as it parallels and criss-crosses the Big Gunpowder Falls creek.

I didn't feel that well on this run but I was glad to have been able to do it at all. After what seemed to be hamstring pain yesterday, I had less when I woke up this morning. Walking around to see Max's race did more to loosen it up or something. It didn't bother me after a short way into the run. The grade wasn't much, but I did feel it in my quads.
4 PM

Orienteering (Field Checking) 2:21:42 intensity: (2:11:12 @1) + (10:30 @2) 4.18 mi (33:54 / mi) +131m 30:53 / mi

Great Falls Park, MD. It had gotten hot outside and I was tired. It was well past 4pm when I got out into the park and it was still 90 F. The temperatures cooled as time passed. I updated vegetation mostly but there were some rootstocks and even some ditches that I took tracks of.

Friday Sep 20, 2019 #

7 AM

Bicycling (Commute) 5:57 [3] 1.41 mi (4:13 / mi) +12m 4:07 / mi
slept:6.25 weight:189.5lbs

From Northfield Rd., to the Bethesda Metro Station. It was nice an cool this morning!
6 PM

Bicycling (Commute) 6:20 [3] 1.41 mi (4:30 / mi) +11m 4:23 / mi
(rest day)

From the Bethesda Metro Station to Northfield Rd. I carried two backpacks or work clothes back. I'd intended to have a short run before this ride but when leaving work I noticed my left hamstring hurting. It was hard to localize where but it's perhaps where the upper tendons are. I thought it best to just rest.

Thursday Sep 19, 2019 #

7 AM

Bicycling (Commute) 6:11 [3] 1.41 mi (4:23 / mi) +11m 4:17 / mi

From Northfield Rd., to the Bethesda Metro Station.
5 PM

Running (Street & Trail Commute) 1:08:15 [3] 7.04 mi (9:42 / mi) +93m 9:19 / mi
slept:5.75 weight:190.5lbs

From 12th & Independence Ave., past the WWII Memorial and the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, through the tunnel rather than the zoo since the path was closed, to the Melvin Hazen Trail, to Connecticut Ave., NW, to the UDC Metro Station. I didn't feel entirely bad starting out, but was still lethargic. There were plenty of other runners out. I was gauging my progress catching them or holding them off, but without really racing. I was too weak for that. On the climb up the steep Melvin Hazen Trail, the way was more rooted than I'd remembered it being and it had been a long time since I ran that section. I had to walk some parts but did actually run up some of the hillier parts. When I tried to push in near the end, my calves started to cramp.

Bicycling (Commute) 6:02 [3] 1.41 mi (4:17 / mi) +18m 4:07 / mi

From the Bethesda Metro Station to Northfield Rd.

Wednesday Sep 18, 2019 #

7 AM

Bicycling (Commute) 6:28 [3] 1.41 mi (4:35 / mi) +12m 4:28 / mi
slept:6.1 weight:191lbs

From Northfield Rd., to the Bethesda Metro Station.
6 PM

Running (Street & Trail Commute) 39:54 [3] 4.25 mi (9:23 / mi) +54m 9:02 / mi

From the Bethesda Metro Station, Woodmont Ave. to Wisconsin Ave. to Somerset Terrace, to The Hills Plaza, to Willard Ave. to the Willard Park Trail to River Rd., to the Capital Crescent Trail, to the Bethesda Metro Station. It was nice and cooler. I started slow and didn't feel as bad as I thought I would. I finished a little faster but am still overtrained.

Bicycling (Commute) 6:01 [3] 1.41 mi (4:16 / mi) +13m 4:09 / mi

From the Bethesda Metro Station to Northfield Rd. I seemed like I was going faster, but I did have just a little bit of traffic.

Tuesday Sep 17, 2019 #

9 AM

Running (Trail) 54:32 [3] 5.75 mi (9:29 / mi) +18m 9:24 / mi
slept:5.5 weight:191lbs

From Carderock, to the C&O Towpath, to Berma Rd. Trail near the Old Angler's Inn, to the C&O Towpath on the north end of the Berma Rd. Trail, then back on the C&O Towpath to Carderock. At Peggy's suggestion, I took the day off work. I still had to wake up early enough to get Samantha on her bus, but that let me get out while it was cool. It was around 70 F, humid and partly cloudy, but with a breeze once in a while. It should have been good conditions for running but I was just worn out. My quads were sore. I didn't push throughout the run. Even the slight grade of the Berma Rd. and towpath could be felt. Getting on the Berma Rd., the usual stairs were cordoned off so I took a detour toward the lower parking lot. Returning on the towpath felt a little easier due to the grade. A guy who turned around almost in front of me moved off faster than me and I didn't give chase. He would stop sometimes and I didn't catch him until closing in on the end. I probably need to recover a little more.

Orienteering (Field Checking) 5:28:52 [1] 7.77 mi (42:19 / mi) +208m 39:05 / mi

I had brunch after my run, then I went back to Great Falls Park, MD again. I spent a good while updating vegetation and point features. Initially it was all point features. This took much longer than anticipated but I made good progress in the areas that needed it. I couldn't do everything I wanted to. At one point I started going further but realized I'd be farther away from where I parked and I was already tired/dehydrated.

Monday Sep 16, 2019 #

7 AM

Bicycling (Commute) 38:37 [4] 12.2 mi (3:10 / mi) +39m 3:08 / mi
slept:5.5 weight:189lbs

From Northfield Rd., Bethesda, MD. to 13th & C St. SW, Washington, D.C. The weather felt nice starting out and I escaped the traffic around Bethesda without much slowing down. The winds were calm. There was a steady stream of cyclists to swim through the whole way to Georgetown. I faded after Georgetown. After joining up with the trail coming off 14th St. there good numbers of cyclists again. I finally weighed in under 189 lbs. but was probably still dehydrated. Skipping meals once in a while helps.
6 PM

Bicycling (Commute) 44:46 [3] 12.0 mi (3:44 / mi) +114m 3:37 / mi

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. When I got to my bike after work, I found a flat front tire. I couldn't patch it--seemed like a slow leak but I couldn't detect where. It was nice having the community pump in the bike rack area. Once I got going I felt headwinds getting to Georgetown. Even with some traffic and having to stop to pickup tools from my open seat pack, I got out of Georgetown in a pretty good time. From there I decided to take it easier. I cruised along and there were plenty of riders on the trail to pass.

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