Training Log Archive: NadimIn the 31 days ending Dec 31, 2005:
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Saturday Dec 31, 2005 #
Running (Trail) 1:05:21 [3] 8.3 mi (7:52 / mi)
slept:7.0 weight:172.5lbs
Ken Gar Park, MD. Only Peggy and Leo showed up for regular MCRRC Saturday run. We took off together but Peggy dropped off running her pace as I ran Leo's down the Rock Creek Trail to Old Spring Rd and back. Leo told me all about living with the gastro-intestinal disease that he's been fighting. Before the last mile he waived me ahead so I ran much harder to finish-up. Splits on the trail: 8:30, 8:22, 8:16, 8:05, 34:29 at the turnaround, 7:57, 7:40, 7:39, 6:35.
Friday Dec 30, 2005 #
Bicycling (Commute) 42:03 [3] 11.66 mi (3:36 / mi)
slept:6.5 weight:172lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. It was about 42 F and I had a tailwind. I took it easy but got a little tired anyway. I dressed just right.
Bicycling (Commute) 47:52 [3] 11.42 mi (4:11 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I had left a cable for my headlamp at home. The whole ride was in the dusk or dark. Just past Fletcher's Boathouse, a buck with a full rack jumped out onto the trail right in front of me. I got images in my mind of antlers poking at me. Fortunately, I was going slowly enough. He turned going the direction I was so I didn't hit him. Then he let me draft off him for 40m before cutting back into the woods. Still going slowly, another cyclist passed me but slowed down when I told him about the buck. Since he had a light, he stayed with me until River Rd. He is 44 also but with a 13 and 15 year old. Though I passed two others, I think my ride home today was the slowest ever. Even when toting a laptop I was faster. The darkness, winter clothes, suddenly doing a lot of working out, a headwind and generally being out of shape all contributed to that.
Thursday Dec 29, 2005 #
Running (Street & Trail) 26:45 [3] 3.76 mi (7:07 / mi)
slept:6.0 weight:173lbs
From Rosedale Ave., Maryland Ave. to Jones Bridge Rd. to the NIH Trail, to Old Georgetown Rd. to W. Cedar La. to Old Georgetown Rd. to Jones Bridge Rd. to Rosedale Ave. I felt tired. 45 F and windy.
Wednesday Dec 28, 2005 #
Orienteering (Line-O) 1:03:34 [3] 4.9 mi (12:58 / mi)
slept:7.75 weight:171.5lbs
Great Falls National Park, MD. Fortunate to have one more day off, I did a line-o route in the uplands using some of the route that I didn't get to last time in November. The earlier snowfall has packed down the fallen leaves making it very fast terrain with excellent visibility. The 54F overcast weather let me run without sweats. I didn't feel that swift but ran confidently throughout. I only got off line three times--once down the wrong spur, once climbing to the top rather than a large pit near the top, and once left of a reentrant that I should have followed up. I relocated quickly each time--yeah!
Tuesday Dec 27, 2005 #
Running (Street & Trail) 1:05:04 [3] 9.0 mi (7:14 / mi)
slept:8.0
St. Paul, MN. From Montrose La., to the Mississippi River Blvd. to the Ford Bridge with Peggy. From there, Peggy turned back and I went over the bridge to the Minnehaha Pkwy. to Lake Hiawatha, counter-clockwise around the lake and golf course and back to Montrose La., via the Grand Round Trail and Ford Bridge. It was pretty out and in the mid-30's F.
Monday Dec 26, 2005 #
Calisthenics (General) 2:00 [3]
St. Paul, MN. A planned run with Peggy and her brother Paul did not work out but we saw the movie "Munich" which was rather good. 45 situps.
Sunday Dec 25, 2005 #
Running (Street & Trail) 42:42 [3] 10.0 km (4:16 / km)
slept:7.5
St. Paul, MN. My first Christmas present was the return of my lost luggage just after midnight. With shoes and sweats, I was able to go from Montrose La. to the Mississippi River Blvd., over the Mississippi river on the Ford Bridge, along the Grand Round Trail to the Lake Dr. bridge, then back along Mississippi River Blvd. to Randolph Rd. to Montrose Ave. It was around freezing but hardly icy. There was a light snow flurry on the way in.
Saturday Dec 24, 2005 #
Calisthenics (General) 2:00 [3]
slept:7.0
St. Paul, MN. Still lost luggage meant nothing to run or workout in again. Peggy and I still had lots of shopping to do so we cruised seperately about all 3 floors of the Mall of America for 2 hours. 45 situps.
Friday Dec 23, 2005 #
Calisthenics (General) 2:00 [3]
slept:8.0
St. Paul, MN. Lost luggage meant nothing to run or workout in. However, Peggy and I did walk about the Mall of America. 45 situps.
Thursday Dec 22, 2005 #
Running (Street & Trail) 34:25 [3] 4.5 mi (7:39 / mi)
slept:7.5
St. Petersburg, Russia. From Malaya Morskaya Ulitsa to Gorokhvaya Ulitsa, over Dvostovuu Bridge, across the Spit of Vasilovski Island to Kronevskaya Nab, around and through Peter & Paul Fortress, over the Troitskiy bridge, along the Neva River to Nevskiy Prospect, to Malaya Morskaya Ulitsa. It was icy out and I took pictures like before. However this time I ran my own pace.
Wednesday Dec 21, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0
After a short visit at the orphanage in Sortavala, we were driven back 5 hours to St. Petersburg and had a snack. I did 45 situps afterward in my hotel room.
Tuesday Dec 20, 2005 #
Running (Street & Trail) 1:00:22 [2] 5.0 mi (12:04 / mi)
slept:7.0
Sortavala, Russia. After playing with Sergeiy in the orphanage (should I show crawling as a new workout category?), Peggy and I went for a run through the town. We left from our hotel on Promeleshnaya Ulitsa and got into an ugly industrial area while trying to get to the lake shore. Doubling back, we went through the downtown to a park along lake Ladoga, up along a stream where we saw ice fishermen, up a hilltop in a park overlooking the town, slid down icy stairs to a XC ski trail and back to town.
Monday Dec 19, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.5
Sortavala, Russia. After a 6 hour drive on snowy, icy and dark roads, we arrived at the Hotel Sortavala. We walked from there to the orphanage where we met the director, care givers and finally Sergeiy. He was playfull and looked well cared for. I squeezed in 45 situps in the hotel afterward.
Sunday Dec 18, 2005 #
Running (Treadmill) 30:04 [3]
slept:9.5
St. Petersburg, Russia. We overslept a bit with it being Sunday and having no adoption work scheduled. It had snowed 3" through the night--it has snowed more than it hasn't while we've been here but the residents say they haven't gotten much snow this year. We decided to stay in and hit the fitness center in the hotel again. The calibration of the treadmill was still off. I started at 7:00/? distance and quickly raised it. I eventually finished at 4:00/? distance. At the end I was running pretty hard but didn't feel real tired until I stopped--I suddenly felt exhausted then. Techno music kept blasting at Peggy and I while we did our workout.
Weights (Machine) 8:00 [3]
St. Petersburg, Russia. Upper and lower body weights on a Universal-like machine. Later in the day Peggy and i went into the Church on Spilled Blood and wandered up and down Nevskiy Prospect. it was snowing breezy and overrcast all day. St. Petersburg gets an average of zero hours of sunlight all of December and January It didn't seem to bother people much. Many Russians walked about wiithout gloves though most had on a hat as they did their holiday shopping preparations. We saw Father Frost in blue and his female comanion in red handing out New Year's party fliers.
Saturday Dec 17, 2005 #
Running (Street & Trail) 47:50 [2] 5.0 mi (9:34 / mi)
slept:5.0
St. Petersburg, Russia. From Malaya Morskaya Ulitsa to Gorkhovaya Ul. to Admiralteyskiy Prospect, over Dvostovuu Bridge, past the Rostral Columns on the Spit of Vasilovski Island, to Kronvenskaya Nab., around and through the Peter & Paul Fortress, over Troitskiy Bridge through Field of Mars park and past the WWI flame, to the church on Spilled Blood, to The Hermitage (winter palace), to Malaya Morskaya Ul. I took pictures on the run stopping and then speeding up to catch up to Peggy. On the last bridge an overexuberant or perhaps slightly innebriated native sang brashly--not sure if this was a slur at us since he changed his tone as I passed. It was snowy and pretty out with tempertures a bit under freezing and overcast. The monuments we passed stood in sharp contrast to the white and gray everywhere else. With this being a weekend day, we couldn't do any adoption work so we later spent several hours in The Hermitage sifting through the royal rooms with art from around the world. In the evening we strolled Nevskiy Prospect and got to see "The Nutcracker" ballet at Mussorgsky Theatre.
Friday Dec 16, 2005 #
Running (Treadmill) 30:01 [3]
slept:6.0
Peggy and I had't had a chance to check out the city yet to know where to run so we got a quick workout in our St. Petersburg (Russia) hotel fitness room. The treadmill calibration was off. I stated out at a pace of 8:00/? and finished at a pace of 4:15/? for what it read to be a distance of +5 miles or kilometers. I was going slower than a mile pace but faster than a kilometer pace. I felt fine during this but passed blood afterward and was very uncomfortable for a while.
Weights (Machine) 10:00 [3]
One round of upper and lower body exercises on a Universal-like machine in our St. Petersburg hotel.
Bicycling (Trainer) 8:00 [2]
As a sort of warm-down I spun easy on the cycle trainer.
Thursday Dec 15, 2005 #
Calisthenics (General) 2:00 [3]
slept:1.5
45 situps. After flying to Amsterdam with a 4 hour layover and a second flight to St. Petersburg, Russia, Peggy and I arrived in our hotel in the center of town and were tired.
Wednesday Dec 14, 2005 #
Running (Street & Trail) 13:16 [4] 2.0 mi (6:38 / mi) +25m 6:23 / mi
slept:6.5 weight:170lbs
From Rosedale Ave. I did the Two Mile Loop through the neighborhood. I could see all the workers doing the house rennovations that usually I percieve as a magical sudden change from one day to the next as an old house disapears and a new one takes it's place. 23 F. The effort was probably a 3.5 and I felt much better than the day before.
Tuesday Dec 13, 2005 #
Running (Street & Trail) 17:24 [3] 2.35 mi (7:24 / mi)
slept:5.5 weight:171lbs
From Rosedale Ave. to the Georgetown Branch Trail via Tilsbury and Wisconsin Ave., to Kentbury Rd. to Maryland Ave. to Rosedale Ave. Much of the way was rather icy and I had to pay close attention. I ran somewhat easy but felt like I tired and got winded early.
Monday Dec 12, 2005 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:171lbs
45 situps. Busy working.
Sunday Dec 11, 2005 #
Orienteering (Mapping) 45:00 [1] ** 0.65 mi (1:09:14 / mi)
slept:7.0 weight:172lbs
Prince William Forest, VA. A QOC committee toured an area of the park to compare contours derived from LIDAR with what we could see in the field and and area of the existing Prince William Forest map. We were determining if the LIDAR data was good enough for a base map and if so, what sampling and contour interval was appropriate for the park. The verdict was that 2.5m LIDAR contours provided enough detail for a mapper to use, then remove what was innappropriate. My toes were slowly going numb standing in the snow.
C • 1
Orienteering (Foot) 1:21:07 [2] 3.7 mi (21:55 / mi)
Prince William Forest National Park. I checked out various parts of the park, leaving from Parking Area G. The area south had bad hilltops but nice lower areas. The reentrants were more subtle than other parts of PWF. As I crossed inside the Scenic Drive , nice woods continued for a ways. I did run into a bad swath of mountain laurel going further north. There was some beaver activity in one stream which made it difficult to cross so I didn't. I used LIDAR derived contours to run on. It took a bit to get used to it because the random noise in the map had not been smoothed yet.
Saturday Dec 10, 2005 #
Running (Trail) 58:02 [3] 6.9 mi (8:25 / mi)
slept:5.75 weight:171lbs
With the snow and ice still everywhere, Peggy and I had thought it be better to run with MCRRC on the Capital Crescent Trail (CCT) instead of in Rock Creek. Being 3 minutes late, we missed them and rather than try to catch them running north, in the direction of our home, we decided to run the trail south for variety. From Bethesda Ave. I ran easy with Peggy for over a mile and a half then moved ahead going past the water treatment facility to an unamed dirt trail on the right which parallels Little Falls Creek. That looped back to the CCT near MacArthur Blvd. so I took the CCT north to the paved Little Falls Trail and on that as far as Massachusetts Ave. I rejoined the CCT and finished up on it to Bethesda. The CCT wasn't bad leaving Bethesda. It was 25 F starting out and the trail was covered in walked-on and sometimes rutted (from bicycles) ice and snow. Even the unpaved trail had been well waked upon. The paved Little Falls Trail had the most of the slippery bits. I caught Peggy at the end and we were done before anything could get a chance to turn slushy. The available half mile splits from the trail reflect Peggy's pace, the crusty conditions and up/down directions: 4:14, 4:52, 4:32, 3:39, 3:41, 3:41, 3:53, 3:45, 3:41.
Friday Dec 9, 2005 #
Other (Snow Shoveling) 55:00 [2]
slept:7.0 weight:172lbs
Getting the icy snow off the driveway and walks. It was refreezing as I did it.
Thursday Dec 8, 2005 #
Calisthenics 2:00 [3]
slept:6.0 weight:172lbs
45 situps.
Wednesday Dec 7, 2005 #
Calisthenics (General) 3:00 [3]
slept:5.5 weight:172lbs
45 situps and 20 pushups.
Tuesday Dec 6, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:171lbs
45 situps; another busy day and night. My side still hurts.
Monday Dec 5, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:171.5lbs
45 situps. An evening appointment kept me from playing in the snow.
Sunday Dec 4, 2005 #
Event: QOC: Wheaton
Running (Street & Trail) 7:00 [2] 1.3 km (5:23 / km)
slept:8.0 weight:171.5lbs
Wheaton Regional Park, MD. Warm-up along the roads. I got to the park intentionally late so I could finish without having to wait long to pickup controls. It was in the upper 40's to low 50's F but turning colder.
Orienteering race (Foot) 56:22 [4] *** 8.08 km (6:59 / km) +335m 5:47 / km
spiked:11/17c
QOC: Wheaton Regional Park. I ran the Blue course. Most advanced courses were run on maps that had the trails, buildings and fields removed. Contours, streams, ditches, uncrossable fences and green vegetation were the primary symbols. I felt good starting off and read my way well to most controls. I tended to go straight too much, not planning routes out all the way before commiting to them. This lost me some time. All legs but one were run under 8:00 minute pace including errors. On the one 10:00 minute pace leg, I mistook a waterfountain for a different manmade feature and veered off. It was a nice to race/train this way and made Wheaton significantly more difficult despite the open woods.
Orienteering (Control Pickup) 42:33 [2] **** 2.8 km (15:12 / km)
spiked:8/8c
Control Pickup in Wheaton Regional Park. The knots for the e-punches were too tight. Temperatures were in the low 40's F.
Saturday Dec 3, 2005 #
Running (Trail) 1:00:13 [4] 8.3 mi (7:15 / mi)
slept:5.0 weight:171.5lbs
MCRRC: From Ken Gar Park, down the Rock Creek Trail to Spring St. and back. It was fairly cold starting out--28 F. All the marathoners were pooped or injured from their endeavors. I started out easy with Peggy and we pulled away ahead of everyone else. Even with the easy pace, I didn't feel like I was going very slow. I decided to pickup the pace after 2 miles and ran the rest by myself. I never felt all that good but the time off from running must have helped as I was running faster than my other runs recently. Marathon training packs went by occasionally. Splits: 8:44, 8:23, 6:56, 6:47, 31:54 at the turnaround, 6:51, 6:53, 6:56, 6:36.
Friday Dec 2, 2005 #
Calisthenics (General) 2:00 [3]
slept:8.25 weight:170.5lbs
Once again a day off (both from work and from working out) with errands. I had to abandon plans to do a terrain run but did get tickets to Russia. 45 situps.
Thursday Dec 1, 2005 #
Calisthenics (General) 3:00 [3]
slept:8.25 weight:170.5lbs
20 pushups and 45 situps. Continued laziness on a day off with errands to do.