Training Log Archive: NadimIn the 31 days ending Jul 31, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||
Monday Jul 31, 2006 #
Bicycling (Commute) 38:05 [3] 11.59 mi (3:17 / mi)
slept:5.5 weight:172.5lbs (injured)
From Rosedale Ave. in Bethesda, MD to C St. SW in Washington, D.C. As I started off, the bumps would bother my back but this eased as I got further along. I moved modestly due to lack of training and the heat. Getting passed around MacArthur Blvd. I drafted to past Fletcher's Boathouse where we caught another guy who took us both in, sprinting at the end of the trail, into Georgetown. Sucking the warm air made this much easier.
Bicycling (Commute) 44:46 [3] 11.63 mi (3:51 / mi)
(injured)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. At work, I felt the morning ride had aggravated my back problems. It was well over 90F on the way home. The left side of my back was tight extending down to the left leg so starting out, I had to take it easy. I would have done close to that pace anyway however I got some additional help keeping it slow from headwinds. I felt fairly out of shape climbing the hill.
Sunday Jul 30, 2006 #
Calisthenics (General) 2:00 [3]
slept:7.5 weight:173.5lbs (injured)
30 pushups. The first two hurt a bit then they got a bit easier. The pain has moved from the base of the spine to the left side where the pelvis joins.
Saturday Jul 29, 2006 #
Bicycling (Commute) 50:45 [3] 10.67 mi (4:45 / mi)
slept:7.5 weight:173.5lbs (injured)
From Rosedale Ave., Bethesda, MD. to Mark Twain School and Park via Old Georgetown Rd., the Rock Creek Trail and Avery Rd. It was hot and I was carrying orienteering controls, extra water and a change of clothes. My car battery had died earlier. At one point w/it stuck in my neighbor's driveway where it cut out, I had to push it and couldn't get it out of a depression. Instead of hurting my back more, the heaving helped loosen it up and make it feel better for a while. It took the ride easy so that the bumps weren't so hard on it too. Near the end I circled the mapped area and noticed how nice the forest looked. Several deer thought so too.
Orienteering (Course Setting) 1:26:30 [2] *** 4.49 km (19:16 / km) +111m 17:09 / km
spiked:17/18c (injured)
From Mark Twain School and Park, I set controls for the QOC Summer Short Series. It was a pretty hot day but not very bad in the woods if you took it easy as I did. I hadn't been in the park during the daytime for a while. It was very evident to me that I missed mapping a few things such as some rocks and that I'd overmapped the vegetation to appear thicker than it actually was. Other things that I did were such as locating point features on a hillside in the dark turned out to be fairly good. As I set controls walking the early ones, I realized that I was running out of time and so I jogged the last several ones. My gut hurt a little starting out doing this. I got back to the start area about 10 minutes late but some people were still getting ready. There were 16 participants altogether and the comments on that area and map were encouraging.
Orienteering (Control Pickup) 30:23 [3] *** 2.74 mi (11:05 / mi)
spiked:6/(injured)
From Mark Twain School and Park, across Rte. 28 and into Rockville Civic Center Park (John G. Hayes Nature Preserve). Tom Nolan got the controls along Rock Creek Park. Dave Onkst got the controls on the east side of Rockville Civic Center Park, and I got the ones on the west side. It felt good to run a bit even though I wasn't going fast. Just being unencumbered by packs hanging off me was nice. I again noted that much of the woods were less thick than I had mapped them.
Tuesday Jul 25, 2006 #
Orienteering (Field Checking) 2:30:00 [3]
slept:4.5 weight:172.5lbs (injured)
Mark Twain School and Park in Rockville, MD. After Max was put to sleep, I started at the school and I did more field checking. My earlier quick review of the hillside along the field dropping into Rock Creek Park was quick since I was headed into the area south of Rte. 28 to do more extensive field checking there. Though it was dark, my checking revealed that the USGS contours were rather farther off than I thought. A large reentrant was about 45m too far south on the USGS map. Despite this, with more pacing, I was able to match-up the parts of the field above the hill to the terrain below and in the process I found many more rock and other point features. The vegetation was harder to get right at night so that'll have to wait for another time. I didn't have time to get to much of the flatter land below but did find a nice spring and a disapearing stream. All these corrections and additions have been added to the map for the QOC Summer Short Series training for this weekend. My back still hurts.
Saturday Jul 22, 2006 #
Orienteering (Foot) 42:36 [3] *** 3.9 km (10:55 / km) +140m 9:16 / km
spiked:7/13c slept:5.5 weight:173.5lbs (injured)
QOC Summer Short Series at Mckeldin State Park. Ted Good setup this session using the new areas of the map that he's been making. My back had been hurting just since around noon. I figured it would loosen up. Just as it was my turn to go, the downpour started and kept up pretty well through half the course. I ran slowish but read the terrain well. It was a bit steep and slippery. I enjoyed the area which may eventually get used for an A-meet.
Thursday Jul 20, 2006 #
Calisthenics (General) 2:00 [3]
slept:4.5 weight:172.5lbs
45 situps.
Wednesday Jul 19, 2006 #
Orienteering (Field Checking) 3:40:34 [1]
slept:4.3 weight:172lbs
From Mark Twain School in Rockville, MD, I field checked a map that I had been working on drafting. I covered some ground within the school grounds, part of Rock Creek Park, and parts of the Rockville Civic Center Park. Since I got started around 7:30pm, much of this was in the dark with a headlamp. I mostly wanted to fill-in the vegetation better though I did record some point features and corrected some previous areas that I'd gone through. It was fun.
Saturday Jul 15, 2006 #
Running (Babyjogger) 35:44 [2] 4.0 mi (8:56 / mi)
slept:5.5 weight:173.5lbs
Wheaton Regional Park, MD. We got out about 8:30am in the steamy 78 F, 75% humidity to run in the park where Max was invited to birthday party. Besides the weather, the steep hills and my lack of training kept the pace slow. The park was pretty. Brookside Gardens within it rarely fail to please and even Max remarked after cresting a hill seeing the pavillion on the lake. In the party Max got to ride the carousel but the train was down.
Friday Jul 14, 2006 #
Note
slept:4.5
I was all set to bicycle commute and heading out the door when I discovered mechanical problems w/my front rack. I've been spending a lot of time drafting in OCAD.
Wednesday Jul 12, 2006 #
Calisthenics (General) 2:00 [3]
slept:5.0
45 situps in my hotel room in Lenexa, KS.
Tuesday Jul 11, 2006 #
Calisthenics (General) 2:00 [3]
slept:5.5
45 situps in my hotel room in Lenexa, KS. It was pouring out with lots of lightening after I got out of work late. The rains reminded me of the deluge that flooded basements in the DC area a few weeks back except that for a while I could see a line where there was blue sky on a somewhat stationary front.
Sunday Jul 9, 2006 #
Orienteering (Field Checking) 3:04:11 [2] 3.5 mi (52:37 / mi)
slept:6.0 weight:171.5lbs
Croyden Creek, Rockville, MD. Peggy, Max and I went out for a hike sort of. I did some field checking for a map I've been working on while they hiked about (Max in the backpack). Though the low lands can be a bit thick, there were plenty of nice areas and enough point features. I used a park trail map with what looks like LIDAR contours to improve what I had gotten from USGS. I also made use of a GPS for the point features but this was more to associate the vicinity and get the trails rather than use it for exclusive mapping of point features without reading contours.
Bicycling (Commute) 46:15 [3] 10.21 mi (4:32 / mi)
From Croyden Nature Center, Rockville, MD. to Rosedale Ave., Bethesda, MD. I left at about 8pm and was able to get back before it got dark. I used the Baltimore Rd., the Rock Creek Trail, Beach Dr. Cedar Rd. and Rockville Pike to get back. It was nice for Peggy to have dropped me off and watched Max all this time. It was a bit harder riding without toe clips but the lack of wind drag from panniers felt good.
Saturday Jul 8, 2006 #
Running (Babyjogger) 52:34 [3] 6.18 mi (8:30 / mi)
slept:6.0 weight:169.5lbs
Ken-Gar, Rock Creek, MD. We got Max in the Babbyjogger about a minute after 8am so I had some catching-up to do. Once I caught the three amigos, Paz, Leo and John (doing 16 and 20 mile runs), we were again detoured onto Beach Dr. due to standing water on the trail. Peggy took the trail and was just ahead of us where the road and trail joined-up, so I ran with all of them to the mile marker before Connecticutt Ave. before turning back with only Peggy and Max. Max was a bit fussy but quieted when Peggy held his hand while she still ran.
Orienteering (Foot) 24:12 [3] 2.8 km (8:39 / km) +105m 7:17 / km
QOC Summer Short Series, Great Falls National Park, MD. Dave Onkst setup two short courses for a control picking exercise. Peggy and I took turns watching Max so we each only got to do one of the two loop--I did Loop A. I was fairly accurate with only about a 1.5 minutes of error. I got drawn-off to a Loop B control on #2 and went by #19 before turning back. Last year I had problems at control #1 and #19 but I went about it calmer this year, not trying to race and ended-up faster--over an hour, 6 minutes 7/9/2005 for the two loops combined. The green areas didn't bother me as much. It was nice and well attended. Almost everyone went to dinner proving that the Summer Short Series is the most social part of QOC.
Friday Jul 7, 2006 #
Bicycling (Commute) 40:05 [3] 11.75 mi (3:25 / mi)
slept:4.0 weight:168.5lbs
From Rosedale Ave. in Bethesda, MD to C St. SW in Washington, D.C. The mid-60 F weather was nice but I felt a bit slow; probably tired from not sleeping so much and playing w/OCAD. An old fallen tree was being cleared off the CCT.
C • OCAD 2
Bicycling (Commute) 46:29 [3] 11.73 mi (3:58 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I carried my laptop on my back in addition to the usual commute load. The combination of that, traffic, a head wind and continued decline in fitness resulted in a new longest time for this route. However, my wheels were fairly low on pressure. It was so low on the rear tire that turning a sharp corner, I felt like the clincher would come undone. I rode with a guy for a while from Georgetown to Fletcher's boathouse. It was his last day of commuting this route since he was moving over the weekend and he said that the ability to commute this way changed his life.
Tuesday Jul 4, 2006 #
Bicycling (Trailer) 1:00:01 [3] 10.7 mi (5:37 / mi)
slept:5.5 weight:171.5lbs
From Rosedale Ave., Bethesda, MD to Carderock, MD via the Capital Crescent Trail, Brookemont, and the C&O Towpath. Peggy had gone out early to Carderock for a race so Max and I rode out to meet her. We got a late start. We stopped a bunch to put Max's helmet back on and Max got fussy at times being both tired of sitting (not getting to see a lot) and perhaps not liking the bumpier parts of the towpath. Peggy and Tim Good were there when we arrived.
Monday Jul 3, 2006 #
Bicycling (Commute) 37:27 [3] 11.64 mi (3:13 / mi)
slept:5.0 weight:172lbs
From Rosedale Ave. in Bethesda, MD to C St. SW in Washington, D.C. Lots of debris on the trail from yesterday's storm that mostly missed Bethesda. Humid and in the upper-70's F. Light traffic on the roads prompted me to shortcut up Independence Avenue again however, before 8am I saw that the tourists were already lined-up almost half a mile long waiting for tickets to be given out (free) for the Washington Monument.
Bicycling (Commute) 41:03 [3] 11.66 mi (3:31 / mi)
From 12th & C St. S.W., Washington, D.C. to Rosedale Ave., Bethesda, MD. Car traffic was light so I rode down Independence Ave. to the river. Boats were already gathering to watch the fireworks tommorow. There were plenty of bikes on the trail.
Sunday Jul 2, 2006 #
Calisthenics (General) 2:00 [3]
slept:7.5 weight:170.5lbs
45 situps. I worked in OCAD a bunch. Legs were a little sore too.
Saturday Jul 1, 2006 #
Running (Babyjogger) 39:25 [3] 4.9 mi (8:03 / mi)
slept:5.0 weight:169.5lbs
From Ken-Gar Park in Rock Creek Park, MD, down the Rock Creek Trail to a bit past Knowles Ave. then onto Beach Dr. the back onto the Rock Creek Trail to Cedar La. and back. It was a nice morning in the upper 60's F starting out. We'd gotten there late but along the way going there I had seen many people detouring from the trail to the road. I presumed that this was to avoid downed trees or flooded trail from the recent record rains. Running with Max in the Babyjogger, I didn't care to find out and just followed what others were doing. There was some sand and debris on the trail. Many trees limbs and shrubs had busted-up but most of the run was dry and the debris, including sand had been plowed away. Breakfast with the MCRRC was shortened so Max and I could see the Russian American Kids Circus on Stage at the Publick Playhouse in Cheverly, MD.
Orienteering (Foot) 31:44 [3] *** 3.2 km (9:55 / km) +103m 8:33 / km
spiked:1/3c
Loch Raven Reservoir, Baltimore, MD. The opening QOC Summer Short Series event was hosted by Francis Hogel. While many people were on travel, probably not enough others got word of it soon enough. Edddie B., Ted Good, Peggy, Max and I were the only ones there to enjoy the courses. Francis' map was a bit out of date or incomplete. There were extra trails. My gut hurt a bunch starting out but then loosened-up or otherwise got better. Some parts of the map were much greener than mapped including open fields with high grass. Number 2 was said to be placed a bit off but I the ribbon for it. I only got the first two controls before attempting #3 missing and then heading back. We'd gotten there late. Peggy had gone out first while I watched Max in the parking lot. We needed to be finished without much delay to keep our reservation at the restaurant where we'd parked. While waiting, Max got the idea to put a rock on his head and try to balance it. I suppose he was impressed by the children circus performers who twirled and tumbled a great show. If you think orienteers work hard, the Russian children circus performers we saw earlier in the day, ages 8 to about 15 who put in 3 hours every day and about 6 hours on weekends; about 120 1 1/2 hour shows a year (Max did well sitting through this despite it being past his nap time). Back home, they have some 3 year old performers. Maybe it was good that Max had trouble with the rock and only just today turned 19 months old; an inch taller than when we got him.