Training Log Archive: NadimIn the 31 days ending Jul 31, 2004:
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Saturday Jul 31, 2004 #
Orienteering (Competition) 25:41 [4] 2.7 km (9:31 / km) +120m 7:47 / km
spiked:8/12c slept:8.0
Rocky Mountain 1000-Day: Prologue. This was on the Gates of AMT Hell map off Happy Jack Rd. east of Laramie, WY. There were 30 second intervals between starts which lead to trains of runners. I made sizeable errors on 9 and 10 which in a race like this put me well back. See the Split List.
Orienteering (Competition) 49:50 [4] 6.96 km (7:10 / km) +240m 6:06 / km
spiked:19/20c slept:8.0
Rocky Mountain 1000-Day: The Chase. This was on the Pitcher Hill map off Happy Jack Rd. east of Laramie, WY. The chase start put me about 20 seconds behind Rich Kelly and 15 behind Peter Gagarin. I caught both and many others but lost my head when I saw Eddie Bergeron ahead in the wrong reentrant going to #8. Peter and Rich got ahead but I only caught Rich. Peter's overall time on The Chase was a second faster.
Friday Jul 30, 2004 #
Orienteering (Competition) 49:45 [4] 6.02 km (8:16 / km) +220m 6:59 / km
spiked:6/10c
Rocky Mountain 1000-Day: Stampede. On the Plutonic Pleasures map east of Laramie, WY. The mass start on a hilltop surrounded by rolling fields and rocky knobs was cool. As often is the case, I chased Ted around much of the course. Like half the others, I ran into the wrong reentrant on #3. See the Split List. I'm not sure what place I finished at. Jonas Fast was just ahead. I out-kicked Steve Gregg up the steep finish. Ted had hurt his ankle near 2 controls from the end and finished just a little behind.
Thursday Jul 29, 2004 #
Hiking (Dayhike) 21:00 [2] 0.5 mi (41:59 / mi) +60m 30:35 / mi
slept:9.0
From the Alpine Visitor Center in Rocky Mountain National Park, CO north on the trail to the knoll at 12,005 ft. and back. It was very windy and somewhat cold coming back.
Hiking (Day Hike) 28:00 [2] 0.8 mi (35:01 / mi) +33m 31:02 / mi
From the Trail Ridge Road in Rocky Mountain National Park to the "teeth" some mushroom shaped rocky knolls, then back.
Running (Trail) 59:56 [2] 5.5 mi (10:54 / mi)
From the Bear Lake Rd. in Rocky Mountain National Park I ran with Peggy around the Morain Park. We started on a trail at the foot of the South Lateral Moraine the turned right on the Cub Lake Trail to get to the Morain Campground. We ran through the campground then took a trail through the Moraine Park to the parking area near the river. The trails we used were flat for the park but rolling. The parking area was at just over 8,030 ft in elevation.
Wednesday Jul 28, 2004 #
Hiking (Dayhike) 4:02:00 [3] 8.2 mi (29:31 / mi) +716m 23:13 / mi
ahr:100 slept:9.0
In Rocky Mountain National Park, CO w/Peggy. Up the Longs Peak Trail to Chasm Lake (elevation at about 11,800 ft.) and back. It was sunny but cool and breezy going up (in the 50's F). After a nice lunch, the clouds covered it all up. It started hailing, sleeting and raining and continued most of the way back down. The views were great. I've always wanted to go all the way but not today... Some local runners passed us doing the same and more. My heartrate was between 115 and 130 going up (2:19:00). Down it was around 90.
Tuesday Jul 27, 2004 #
Hiking (Dayhike) 2:30:00 [3] 3.7 mi (40:32 / mi) +400m 30:21 / mi
slept:2.0
In Boulder, CO with Peggy. We flew out early from BWI. From the Chataqua out on the Royal Arch trail to Royal Arch, then back via the Bluebell Baird Trail. It showered just as we got to the arch--impressive (as were the Flatirons) and I didn't even know it existed. I felt the altitude, steep rocky steps and the warm air. On the way up a rescue was taking place. They were just preparing to wheel someone down. Weight 168.
Monday Jul 26, 2004 #
Weights (General) 1:00 [3]
30 pushups. Weight 169.
Sunday Jul 25, 2004 #
Weights (General) 1:00 [3]
slept:6.0
30 pushups. I cancelled my planned Catoctin Climber ride due to the rain slick mountain roads and forgetting my helmet/gloves. The rest is making my legs get some spring back. Weight 167.
Saturday Jul 24, 2004 #
Orienteering (Training) 1:39:42 [2] 5.7 km (17:29 / km)
slept:8.75
From the Angler's Inn parking area, to Bear Island, in Great Falls N. Park, MD. We did a "star" route where Peggy and I started from the center of a 1:7500 scale map with pre-printed controls and alternately set each of 10 controls in a circle. After setting each, we'd return to the center before setting the next. After we'd set 5 each (mine were odd numbers), we ran out to pickup each other's controls again returning to the start before going to the next. The setting was much harder than picking them up in the flat technical terrain. Without the ponds, I'd have been lost. Even returning to the center 10 times, I still managed to not always hit it right. We jogged back after finishing near dusk. It was much needed technical training since I'd not been on anything very difficult since spring. My hamstrings feel sore and my right achilles is a bit tight. Weight 168.
Friday Jul 23, 2004 #
Bicycling (Commute) 40:16 [3] 11.38 mi (3:32 / mi)
slept:6.0
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I had some slight headwinds rushing back in-between the storms. Weight 171.
Thursday Jul 22, 2004 #
Bicycling (Commute) 39:37 [3] 12.08 mi (3:17 / mi)
slept:5.75
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. I felt pretty slow and groggy starting out. Along the way Rich Feliciano and I ran into each other for the first time. We took it easy going down the hill. He sure can move on his mountain bike so he must be in better biking shape. I felt weak and struggled more than he did on the flats as our pace improved. There were good headwinds along the water from Georgetown on in. Due to the rain and darkness, I'm skipping the ride home today. Weight 170.
Wednesday Jul 21, 2004 #
Bicycling (Commute) 37:25 [3] 12.08 mi (3:06 / mi)
slept:5.0
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. I started slowly but was going 20-21 mph on the flats. Weight 169.5.
Bicycling (Commute) 40:00 [3] 11.39 mi (3:31 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I left work after 8pm and just made it home before dark. I had some slight headwinds.
Tuesday Jul 20, 2004 #
Orienteering (Mapping) 2:31:00 [1] 3.7 mi (40:48 / mi)
slept:6.0
Mapping in Blockhouse Park. Off from work early, I hoped to do just enough to be able to do a Summer Short Series training here. The USGS base map left much to be desired as a starting point. I also think this effort helps me work on reading features and visualizing them on the map better. Besides, it's a good way to work out some soreness in my legs and knees.
Monday Jul 19, 2004 #
Running (Warm-up) 16:30 [2] 2.0 mi (8:15 / mi)
slept:6.5
From Rosedale Ave., rambling roads to the Bethesda Chevy Chase HS track. Weight 169.
Running (Track) 20:12 [5] 3.2 km (6:19 / km)
4 x 100m sprints with 100m slow jog in between. Most were at 16 seconds but some were 17. I felt tight but loosened, then got tight again.
Weights (General) 4:00 [3]
30 pushups and 45 situps. After I did mine a studley young women showed me up by doing her 15 pushups first at a 1 foot incline, then a 2.5 foot incline.
Running (Warm-down) 7:42 [2] 1.0 mi (7:42 / mi)
From Bethesda Chevy Chase HS track, rambling roads to Rosedale Ave.
Sunday Jul 18, 2004 #
Bicycling (Road) 2:57:38 [3] 54.3 mi (3:16 / mi) +615m 3:10 / mi
slept:8.0
From Traskwood Ct. in Potomac Falls, VA, Algonkian Pkwy to Cascade Pkwy. to the W&OD Trail to King St. in Leesburg, Whites Ferry to Poolesville, Hughes Rd. to River Rd. to Seneca Rd. to Esworthy Rd. to Query Mill Rd. to Glen Rd./Democracy Blvd. to Kentsdale Dr. to Bradely Blvd. to Greentree Rd. to Old Georgetown Rd. to Battery Rd./Rosedale Ave. Peggy and I drove to my sisters/parent's house for a big birthday lunch then I took the long way home. Winds (+10mph) from out of the NE were often either cross or headwinds to Poolsville. When they were at my back I flew. Crossing the grain of the drainage from Poolsville to Bethesda kept the pace down. I had stops on the ferry and in Poolsville. I enjoyed the ride, not having done much long like I used to regularly 5 years ago. I never had taken the route from Poolsville to Bradley Rd. this way before and found it very nice; though lacking shoulders. Weight 169.
Saturday Jul 17, 2004 #
Running (Street & Trail) 58:32 [3] 8.05 mi (7:16 / mi)
slept:7.0
From Rosedale Ave. to the Georgetown Branch Trail, to the Rock Creek Trail, through Forest Glen Park to Linden Lane, to Brookeville Rd., to the Georgetown Branch Trail (GBT) to Maryland Ave. to Rosedale Ave. I started just after a rain had quit so it was humid and cool. My legs feel lumbering and deadish but are steady on climbs. Lack of speedwork (and running in general) is probably the problem but nagging achilles aches and lack of time due to work still hold me back. Some splits I took on the way back on the GBT were 7:19, 3:44, 3:44. Weight 170.
Friday Jul 16, 2004 #
Bicycling (Commute) 36:47 [4] 12.08 mi (3:03 / mi)
slept:5.5
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. It was a beautiful morning as I started out a little stiff. There must have been a tailwind as everyone was flying on the trail. I passed all only drafting once for a little doing 22-25 downhill and 20-21on the flats. My knee hurt a little walking in but not like yesterday. Weight 169.
Bicycling (Commute) 42:29 [3] 11.46 mi (3:42 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I left work after 9pm so it was dark the whole way home. Once again, I didn't anticipate needing a headlight and had not brought it with me (I had a rear flasher but used ambient light for all that was ahead). Drafting off a bus got me to the water quick. The places with heavy tree cover were very dark and really slowed my pace though I passed one other guy with a light. In Bethesda I stopped off at Safeway for cat food and a salad dinner.
Thursday Jul 15, 2004 #
Bicycling (Commute) 37:58 [4] 12.07 mi (3:09 / mi)
slept:6.0
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. It was a little cooler and drier again. I caught guy on the way down, then traded pulls with him much of the way. I got "stuck" behind a bicycle cop and others in front of him for a few miles between Thompson Boathouse and the Lincoln Memorial. I was not sure whether it was alright to pass him or not. Eventually as I hit Ohio Dr. in West Potomac Park I did pass the officer while going into the wind--try that in a car. Weight 170.
Bicycling (Commute) 1:34:36 [3] 26.55 mi (3:34 / mi)
From C St. SW, Washington, D.C. Rosedale Ave., Bethesda, MD via Great Falls (CCT to MacArthur Blvd. to Falls Rd. to Oaklyn Rd./Bradley Rd. to Greentree Rd. through NIH). I left after 7pm going into the wind mostly to Great Falls. It was nice to be on some varying terrain. I felt the wind and weight drag of the commuting bike with my panniers (8lbs) but settled into a smoother pacing than on the ever steady CCT. My back bothered me after an hour and near the end after stopping for an amulance, suddenly my right knee hurt (felt almost like a pop). It hurt enough to make me stop again and shake it off but feels okay now. It got dark near the end.
Wednesday Jul 14, 2004 #
Bicycling (Commute) 37:28 [3] 19.46 km (1:56 / km)
slept:5.75
From Rosedale Ave., Bethesda MD. to C St. SW, Washington, D.C. Not fooled by the weather forecast today, I had a quick sweaty ride in with some headwinds the last third. Weight 170.
Bicycling (Commute) 41:56 [3] 11.9 mi (3:31 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD via the Bureau of Engraving alley. I had noticed strong winds from the south at lunchtime but when I actually went home the rains had passed, it was cooler and the wind had shifted to come out of the west giving me early headwinds. I didn't think I was going this slow. I had a strong steady 17-18 mph pace on the uphill and continually passed people.
Tuesday Jul 13, 2004 #
Weights (General) 4:00 [3]
slept:5.5
30 pushups, 45 situps. More threats of rain fooled me again and more working late. Weight 169.5.
Monday Jul 12, 2004 #
Weights (General) 1:00 [3]
slept:7.0
30 pushups. False threats of rain, being a little tired and working late conspired together to keep me from doing more. Weight 169.5.
Sunday Jul 11, 2004 #
Bicycling (Road) 1:46:45 [3] 33.4 mi (3:12 / mi)
slept:5.0
From Bethesda, MD to Columbia, MD. Peggy had a women's race in Columbia in the morning so I decided to meet her there and hitch a ride back. I went via: Capital Cresent Trail, Beech Dr., Forest Rd., Sligo Pkwy, Kemp Mill Rd., Randolph Rd., New Hampshire Ave, Ednor Rd., Lime Kiln Rd., Rte. 216, Pindell School Rd., Guilford Rd., Rte 108, Ten Mills Rd. and Little Patuxent Pkwy. There were slight winds, humidity was at about 80% and temperatures were about 75-82F. There were many 100-200 ft. hills. The road bike feels so much easier than my commuting bike. Weight 170.
Saturday Jul 10, 2004 #
Running (Street & Trail) 49:13 [3] 6.8 mi (7:14 / mi)
slept:7.0
From Rosedale Ave. & Maryland Ave. to Jones Bridge Rd. to Wisconsin Ave. to Cedar Lane, to the Rock Creek Trail, to the Georgetown Branch Trail to Kentbury Way, to Rosedale Ave. to Maryland Ave. Afternoon movies, dinner and Le Tour kept me from running until 11:30pm. Dinner felt a bit in the stomach still on this warmish and humid night. Except for the part through the Audubon Woods, ambient light was enough. Weight 170.
Friday Jul 9, 2004 #
Bicycling (Commute) 36:28 [4] 12.09 mi (3:01 / mi)
slept:5.75
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. It felt cooler and drier so I got a got start. Except for half a mile behind a guy as we weaved around others on the busy trail, I was alone today. There were slight headwinds. Weight 170.5.
Bicycling (Commute) 57:57 [3] 15.55 mi (3:44 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD via the Rock Creek Trail and Georgetown Branch Trail; it was bumpy, twisty and with more auto traffic but nice for a change. I had some headwinds too but occasionally the cars blew the breeze my way.
Thursday Jul 8, 2004 #
Bicycling (Commute) 36:20 [4] 12.09 mi (3:00 / mi)
slept:5.5
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. It was a cooler morning but being a bit tired and it being humid I set out to be comfortable. I got passed and after the usual hesitation chased my way into the slipstream. Once noticed a half mile down, the guy ahead almost pulled over to put me in the lead. We traded off a few times, kicking our way through Georgetown before splitting. I was glad after this and slowed my way in through some headwinds not just feeling tired but being tired. Weight 172.
Bicycling (Commute) 39:39 [3] 11.36 mi (3:29 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I left at dusk, picking up a drafter out of Georgetown and weaving through walkers in the dark.
Wednesday Jul 7, 2004 #
Weights (General) 1:00 [3]
30 pushups. Weight 171.
Tuesday Jul 6, 2004 #
Bicycling (Commute) 36:00 [3] 12.09 mi (2:59 / mi)
slept:7.0
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. I didn't want to push too hard after yesterday but felt pretty decent in the slightly drier air. I kept passing othe riders the whole way. Along the river there was a good tailwind and I hit some traffic lights optimally toward the end. Weight 170.
Bicycling (Commute) 39:10 [3] 11.36 mi (3:27 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I observed two people risk their lives walking somewhat blindly into the traffic on 15th St. (a major exit artery) to help shoo a duck and her ducklings to cross over to the Monument grounds. There's so much to see when biking. I made good time again passing all and picking-up one drafter before easing back the last few miles.
Monday Jul 5, 2004 #
Running (Trail) 2:44:56 [3] 15.0 mi (11:00 / mi) +640m 9:43 / mi
From Gambrill State Park near Frederick, MD. the Catoctin Trail one-way across Catoctin Mountain to Manor Campground near Thurmont, MD. This route is the first half of the Catoctin 50K that is run each August. Injury prevented us doing our run last winter (Peggy, Nick Panebianco and Howard White from PGRC). With all our schedule issues and other injury issues, it took us until now to get around to it. The morning started in the mid 70's F at about 7:30am with 80% humidity. I carried Gu and diluted Gatorade in a Camelback. We started easy. Howard tended to want to push it until his second fall inside the first 3 miles in which he injured his rib and bumped his head. With Howard at 205, me 171.5, and Nick at 135 lbs. I felt like we were a Fellowship running to Isengard. Nick and I only fell once each on the sweating slippery rocks. Peggy started ahead at Hamburg Rd.; what was 6 miles in for me so we never saw her until we finished. The trail was well kept most of the way, with several nice potential white wooded O' map sites. Some of it was rocky but most very runable albeit steep in the first six miles (1:05:28 at Hamburg Rd.). One highlight was lightly passing the 6 person mountain bike crew that was laboring up a grade--they never caught us. I generally climbed better than the others and crossed the rocks much more easily. Climb was estimated roughly from USGS maps.
Sunday Jul 4, 2004 #
Orienteering (Competition) 14:14 [5] 2.68 km (5:19 / km) +60m 4:47 / km
spiked:15/18c slept:6.5
DVOA US Team - Kingswood: Sprint. Peggy and I went up to King of Prussia for Wyatt's July 4th fun. I got the 2nd fastest time on the course much due to Ted Good's quick thinking. We mass started in age groups. I need to do more fast running like this. I've hardly done much of it this year and feel slower. Perhaps Ted is faster too. I found it hard to chase him and others down. The sprint was in a sizeable apartment complex with short very steep hills. I used racing flats. See the Split List. Weight 171.5.
Orienteering (Time Trial) 19:36 [5] 3.1 km (6:19 / km) +135m 5:12 / km
spiked:4/5c
DVOA McKaig Training Loop. Part two of Wyatt Riley's US Team fund raiser was a mass start training loop on a rough map with mostly trail runs and white/light green woods. The climb was the big challenge. Once again on Ted's heels, I followed him and Clem out to an error on the way to #2. See the Split List.
Saturday Jul 3, 2004 #
Orienteering (Competition) 35:57 [5] 3.75 mi (9:35 / mi)
slept:6.5
QOC Summer Short Series: Bethesda Street O'. Peggy setup this romp through our neighborhood after putting together a contoured map with some of the parks, almost no street names and some buildings. I think most people either didn't get word of it or got it too late for the holiday weekend. It was also 87F and humid. Dave Onkst started, after two minutes, I was next, Jon Torrance and Mihai Sirbu was last. Controls were trim course squares. I lacked confidence on the way to #2 and turned around twice before being sure I was okay. At #6, I passed and hunted about for the Scoopy Doo thinking I was looking for a Scooby Doo playground object. At #7, Dave, Jon and I just about converged. We had fun. The distance measured is straight line though there were few places one could go straight since houses were out-of-bounds. The running amounted to just over 5 miles. Peggy didn't intend for it to be this long, thinking the straight line distance was about 4k at a 1:5,000 scale. The actual scale was about 1:7,810. Weight 170.
Friday Jul 2, 2004 #
Bicycling (Commute) 37:58 [3] 12.09 mi (3:08 / mi)
slept:6.5
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. Humid and in the mid-70's, I started slow but picked it up after passing and picking up a guy in my draft. There was a slight tailwind on the water. Weight 171.
Bicycling (Commute) 40:38 [3] 11.36 mi (3:35 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. Tricky traffic under Whitehurst freeway.
Thursday Jul 1, 2004 #
Weights (General) 1:00 [3]
slept:4.75
30 pushups. Working late again. Weight 172.