Training Log Archive: NadimIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
1 PM
Bicycling (Commute) 53:10 [3] 12.98 mi (4:06 / mi)
slept:7.75 weight:177lbs
From Northfield Rd. Old Georgetown Rd. to the Bethesda Trolley Trail, to Grosvenor Rd. to the Rock Creek Trail to Lake Needwood. Like last week, I toted orienteering controls but I also carried a jug of water. Pulling off on Southlawn Ln. I did a loop intending to set out 4 of the controls for the QOC Summer Short Series (SSS) that was to start at 4pm. I knew I was a bit behind so once my bike was locked and hid it behind an electrical transformer, I rushed to set out the water first, forgetting to remove my helmet and cycling gloves. I did a longer than planned loop, then rode my bike to another location off the Rock Creek Trail before finishing at Lake Needwood. Later, I rode back to Southlawn Ln. to pickup some controls and this entry includes the cummulative time.
2 PM
Orienteering (Foot) 1:30:00 [3] *** 4.74 km (18:59 / km)
spiked:19/20c
From Southlawn Rd. at the electrical transformer, I started to put out a water control and 4 others but since I had a bag of small controls I kept recalculating that it would be faster to keep putting out controls rather than riding to another location to do so. Ultimately I put out 11 controls before returning to the bike. I felt a bit silly doing this with my helmet and cycling gloves on. At the first control of this loop where I dropped off water, I realized I'd left the cups behind but it was only after finishing the loop that I realized I'd left the cups completely behind at home. I had wanted to use my GPS on this loop but discoverd the charge was low--I didn't use it. It might have helped in 2 areas. I found a nice pit in an area that I hadn't finishe field checking, and I believe one other mapped root stock was mapped too high.
After returning to the bike, I grabbed and placed 3 more controls--I'd rediscovered a ride during this that I had come across when initially exploring the area. However, I missed it during field checking and didn't map it--it was intermittant but was on a nice flatish break in a hillside and led right to a control.
After riding to a location off the Rock Creek Trail, I put out 3 more controls. Though overall I didn't feel bad, my legs were feeling rather heavy after this. I met Peggy and all the orienteers who'd gathered to run, just after 4pm. I drank a bit, and told people they could start (John Pifer) had actually already started and I surprised that I hadn't bumped into him putting out #1).
Next I left to put out the last 3 controls. One of these was a root stock amidst a lot of others. Even though I'd mapped this area (using a 1:2,500 scale draft), using a 1:7,500 map, I had trouble matching them up. I finally hung it but was not certain of getting it right. I'll have to go back to this area and remove some of the smaller root stocks.
After returning to the bike, I grabbed and placed 3 more controls--I'd rediscovered a ride during this that I had come across when initially exploring the area. However, I missed it during field checking and didn't map it--it was intermittant but was on a nice flatish break in a hillside and led right to a control.
After riding to a location off the Rock Creek Trail, I put out 3 more controls. Though overall I didn't feel bad, my legs were feeling rather heavy after this. I met Peggy and all the orienteers who'd gathered to run, just after 4pm. I drank a bit, and told people they could start (John Pifer) had actually already started and I surprised that I hadn't bumped into him putting out #1).
Next I left to put out the last 3 controls. One of these was a root stock amidst a lot of others. Even though I'd mapped this area (using a 1:2,500 scale draft), using a 1:7,500 map, I had trouble matching them up. I finally hung it but was not certain of getting it right. I'll have to go back to this area and remove some of the smaller root stocks.
6 PM
Orienteering (Foot) 24:00 [3] 1.32 km (18:11 / km)
spiked:4/4c
From Southlawn Rd. at the electrical transformer, I picked up 4 controls including the water control. I was glad to have help from Jon Torrance, Mark and Patti Mace, and Kathleen Lennon in picking up the rest.
I think people overall enjoyed the woods. It felt warmer than hoped for. I learned where the map needs for rework. I really hadn't had a chance to give much of these new areas a second go-over but they do need it.
I think people overall enjoyed the woods. It felt warmer than hoped for. I learned where the map needs for rework. I really hadn't had a chance to give much of these new areas a second go-over but they do need it.
Friday Jul 30, 2010 #
8 AM
Bicycling (Commute) 45:49 [3] 13.1 mi (3:30 / mi)
slept:4.25 weight:176.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. It actually felt cool starting out this morning; courtesy of a tailwind out of the north. I steadily increased my efforts. A tailwind makes it easy and when it's not quite as prevalant, the tendency is for me to try to keep up the same faster speed. The police were monitoring the Falls Rd. Capital Crescent Trail intersection--as I went by one officer was telling the other about a rider he'd seen on a track bike. The first officer was obviously unaware of the style/status symbolism that track bike riders affix to their choice of steed--evidence of a skill possesed. The only wreck I saw today was a yellow jacket who somehow after slamming into my bicep, managed to stick and sting me in the half second it took me to realize what had happened, and brush him off.
7 PM
Bicycling (Commute) 51:00 [3] 12.76 mi (4:00 / mi)
From Independence Ave. SW, Washington, D.C. to Montgomery Ave. where I picked-up Max's trailer, then to Northfield Rd., Bethesda, MD. Leaving late, I rode through the building basement to exit Independence Ave. I was feeling sluggish and there was no tailwind today.
Thursday Jul 29, 2010 #
8 AM
Bicycling (Commute) 47:34 [3] 13.1 mi (3:38 / mi)
slept:5.5 weight:176.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I moved slowly early on and had some headwinds. There was yet another person who had gotten raspberried. I saw him walking it off shortly before reaching Georgetown. The water sprinklers were on along Ohio Dr. again (like yesterday) but the timing was such that I kept mising the spray until the end. I felt a little pain again in my right leg near the knee, just like yesterday.
6 PM
Bicycling (Commute) 47:58 [4] 12.93 mi (3:43 / mi)
From C St . SW, Washington, D.C. to Montgomery Ave. where I picked-up Max's trailer, then to Northfield Rd., Bethesda, MD. Slipping in-between two thunderstorms, I rode steadily but briskly homeward. It's possible I had a tailwind though that was not the prevailing direction of winds up high and I didn't feel much push. After the first storm, it had gotten even more steamy. After Georgetown, I passed some people and towed them in draft until dropping them just before Bethesda. One pulled ahead temporarily on the River Rd. bridge climb but I passed by again by Dorsett Rd. I was a bit surprised to feel this strong on this ride. At Montgomery Ave., I was 38:18 which is just 4 seconds faster than any similar ride this year. A drenching rain from the second storm started 5 minutes after getting home though I didn't expect it from the look of the sky.
Wednesday Jul 28, 2010 #
8 AM
Bicycling (Commute) 47:58 [3] 13.11 mi (3:40 / mi)
slept:6.0 weight:177lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. It was slightly more humid today and I had mixed winds. I felt tired enough that I didn't muster up enough will to stay with one faster rider who went by. On the Capital Crescent Trail, two people were injured and were being hauled away by EMTs. There were emergency vehicles on the trail for this near Massachusetts Ave. I think a cyclist collided with a runner--ouch!
7 PM
Bicycling (Commute) 52:28 [3] 12.79 mi (4:06 / mi)
From Independence Ave. SW, Washington, D.C. to Montgomery Ave. where I picked-up Max's trailer, then to Northfield Rd., Bethesda, MD. This included a ride through the halls so that I could get out of the locked courtyard. I felt a bit weak but moved along pretty well once on the gradual climb. I slowed for the last bit into Bethesda. It was warm and humid and winds were mixed.
Tuesday Jul 27, 2010 #
8 AM
Bicycling (Commute) 45:59 [3] 13.1 mi (3:31 / mi)
slept:6.0 weight:179.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I was dogging it early-on. A swift rider passed eventually at a pace I thought I could handle so I drafted. I did a relatively short pull for him but he took over with vengence riding up to Georgetown. On Water St. we thanked each other riding side by side. With traffic ahead, I pulled in front. Not fully stopping, we were passing cars at stop signs as nearly all the cyclists there do. Coming up to almost the last stop sign, a car to my left suddenly signaled for a right turn and at the same time began moving over into the parking lane that I was riding in. There was already a car parked ahead but he kept coming over anyway and nearly wedged me. I was sandwiched just inches from the parked car on the right and the moving car on the left. I reacted well and was able to keep upright while slowing--its a good thing that my brakes have been making a lot of noise ever since changing out a flat on Saturday. Later as I approached the Roosevelt Bridge underpass, I went into the overpass which has a somewhat blind curve to it. Two runners going side by side were in my lane there. I again reacted well and missed them. It was all too exciting for a morning ride. When locking my bike I felt my tire rim and though it was a cooler morning, it felt warmer than it should have been.
6 PM
Bicycling (Commute) 1:28:24 [3] 22.58 mi (3:55 / mi)
From C St . SW, Washington, D.C. to the Capital Crescent Trail, to Norton Ave. To MacArthur Blvd. To Persimmon Tree Rd. To Persimmon Tree Ln., to Bradley Rd. to Huntington Pkwy. and mostly side streets to Montgomery Ave. where I picked-up Max's trailer, then to Northfield Rd., Bethesda, MD. I decided early to try to add-on. I feel I need some longer workouts to get the desired benefits of all of this cycle commuting (though one workout a day would be enough). The winds were mixed. I enjoyed riding on Persimmon Tree as it was like being in the countryside.
Monday Jul 26, 2010 #
8 AM
Bicycling (Commute) 45:30 [3] 13.1 mi (3:28 / mi)
slept:6.5 weight:180.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. It was a cooler and drier morning after the storms the previous evening. I enjoy moving along at a brisk speed. After River Rd. another faster cyclist merged. It took him a while to catch and pass me but he did so before the Canal Rd. trestle bridge. He was moving along at 23.5 to 24mph on the flats and I tucked-in for the ride. It was a bit dangerous to draft with debris from the storm yesterday all over the trail. We slowed in Georgetown and went separate ways. Winds from the NE were mostly neutral or slightly tailing. I had to estimate the time since I could see my cycle computer dropping out at times--it may be battery or sensor related. My front brakes have been really noisy since changing my flat tire on Saturday--not sure why.
5 PM
Bicycling (Commute) 50:34 [3] 12.97 mi (3:54 / mi)
From C St . SW, Washington, D.C. to Montgomery Ave. where I picked-up Max's trailer, then to Northfield Rd., Bethesda, MD. The headwinds getting to Georgetown were dragging on me. I passed a couple of people in Georgetown but two of them caught me. I decided to draft since both were big people and moving close to my pace. I was going to add on but with such a nice draft and not feeling so energetic, I didn't. One of the two broke-off onto the C&O Towpath. I eventually lead the other up the hill at a good pace until just before Massachussetts Ave. After that, I slackened. The trail was cleared of much of the mess that was left over from the storm--I know some of it was picked-up but a lot of it was ground out by inummerable bicycle tires.
Sunday Jul 25, 2010 #
Note
slept:8.0 weight:179lbs (rest day)
A planned ride to the pool didn't materialize. I did some work around the house before then. I was going to go swim with Max after preparing a gazpacho for dinner with friends but then a violent storm came-up. It blew down lots of tree branches in the neighborhood (and knocked out power in many places) so it was a good thing that we were not caught in it. A surprise guest came too--Graydon Royce, Peggy's brother-in-law.
Saturday Jul 24, 2010 #
1 PM
Bicycling (Commute) 1:35:47 [3] 25.06 mi (3:49 / mi)
slept:8.5 weight:177.5lbs
From Northfield Rd. to Fort Hunt Park, via the Capital Crescent Trail, the 14th St. Bridge, and the Mt. Vernon Trail. I had initially left without my lock so I circled back and got that. Despite the 100 F heat, I felt fine early on and moved down the trail with two loaded panniers just about as I would commuting to work. The route was almost the same. With winds from the west, I had a slight tailwind through Ohio Dr. Once on the 14th St. Bridge, I rode into the furnace and was much more exposed. My pace dropped in Virginia and mostly kept diminishing through Old Town Alexandria. I'd hoped to stop at Deli on the Strand for something to drink but it was closed. At Bell Haven, I saw a gas station across the George Washington Pkwy. and headed to it for a cold drink. As I was crossing, traffic that I was waiting to pass slowed to give me the right of way. I didn't want it but didn't want to sit in the road either. To take it, I had to move to my right and I went over a small previously unoticed pothole in the process. The familiar wavering hiss as my tire spinned meant only one thing but I finished riding across the road on it anyway. I got half a gallon of cold Gatorade and started to suck that up as I changed the tire tube. I was back in commision quickly but on a mushy front wheel. Feeling refreshed, but also with more sheltering trees, I moved up the Mt. Vernon Trail quickly. Rememberences of many runs there from my high school years and college summer came forth. As I would then, I took West Blvd. to Collingwood, but got back on the trail to finish-up. At Ft. Hunt Park., there were no bicycle racks to lock-up with. I wandered a bit before finding a fence railing near the main fort.
3 PM
Orienteering (Course Setting) 1:05:00 [2] ** 2.2 mi (29:33 / mi) +35m 28:09 / mi
spiked:19/20c
Fort Hunt Park. I setup controls for a QOC Summer Short Series training event. I was tired from cycling and knew I had just over an hour to get all 20 controls out before people would arrive to run. I calculated in my mind that it meant an average of 3 minutes per control, including covering the distance, untangling the strings and getting the right feature. Right from the start I ran into problems. Through I made the map only 2 years earlier, various things had changed. It was mostly fallen trees that affected things. A few yellow areas that I thought would make good passage were blocked. At the only controls which were off a path or open field and which happened to both be rootstocks, there new rootstocks in the circle. Worse than this, in the one area with a lot of trail intersections, 2 trails had disappeared. I could still see where they were but it was only because I knew they were there before--the vegetation had grown-up over them. Most of the controls were okay but being tired from cycling, rushing to get the controls out, and getting a bit flustered with the changes in the map, I made a parallel error and set once control incorrectly :( About 14 people either ran or walked and seemed to do okay. One other control was stolen.
5 PM
Orienteering (Control Pickup) 23:59 [2] 1.6 mi (14:59 / mi)
Fort Hunt Park. I had a lot of help from John Torrance, Mark Mace and David Onkst in picking up controls. I only had to get 3 but I checked on the one that people said was missing (stolen) and looked a few other areas that I suspected were in need of map updates.
Friday Jul 23, 2010 #
8 AM
Bicycling (Commute) 45:44 13.14 mi (3:29 / mi)
slept:5.5 weight:178lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I didn't have the tailwind that I had yesterday so this ride felt like more work. I had gotten caught from behind, perhaps by someone I passed earlier. However I seemed to have dropped him on the small rise near Dalecarlia reservoir. I was doing 20mph or above on the flats but slowed from Georgetown in.
3 PM
Bicycling (Commute) 53:59 [3] 12.97 mi (4:10 / mi)
From C St . SW, Washington, D.C. to Montgomery Ave. where I picked-up Max and his trailer, then to Northfield Rd., Bethesda, MD. I left work early and hit the heat of the day--upper 90s F and humid. In the morning, I'd finished the ride on Ohio Dr. along the river and the park service had turned on water sprinklers . A good bit of the water was rotating into the road and I had gotten a nice cooling. Though I was on the other side of the road coming back in the afternoon, I still got some of the water and I appreciated it much more. The wind was blowing so much that spray was wafting all the way across. It felt good in the hot sun and otherwise hot air. After turning the corner at the water treatment plant on the Capital Crescent Trail, I got a bit of a tailwind and picked-up my pace. However, generally I took it easy going home from beginning to end and was loaded more than usual with clothes today and from the day before. I also had some farmer's market nectarines for Max which he heartily ate once I got him home.
Thursday Jul 22, 2010 #
8 AM
Bicycling (Commute) 45:28 13.14 mi (3:28 / mi)
slept:3.5 weight:179lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. Though a little slower dropping Max off, I moved quickly after that passing a bunch of peole. I picked-up a few in my wake and pulled them all until crossing Canal Rd. Up until then I had a good tailwind. I pulled again once more but then cruised behind other strong riders doing about 23mph on the flats. Traffic slowed us a bit, then I took it easier with Greg, another rider from Bethesda. We chatted almost to the 14th St. Bridge where he broke off to add on. It was nice to have company.
5 PM
Bicycling (Commute) 48:21 12.95 mi (3:44 / mi)
From C St . SW, Washington, D.C. to Montgomery Ave. where I picked-up Max's trailer, then to Northfield Rd., Bethesda, MD. There were some moderate headwinds getting to Georgetown. I kept a pretty steady pace through it. My ability to pull up as well as push downward has gotten better this week, as have my back muscles. After crossing the Canal St. trestle bridge, I picked-up a drafter who was with me most of the way to Bethesda. I left him behind at a traffic intersection there. My time reaching Montgomery Ave. (38:24) was 2 seconds faster than it was on Tuesday. I had more of a tailwind for the earlier ride so this represents even more progress. I was surprised to find that Peggy had gotten home early enough to pickup Max just 14 minutes before me. I occasionally pushed on the way home but was also slowed by some traffic.
Wednesday Jul 21, 2010 #
6 PM
Running (Street & Trail) 9:00 [3] 1.11 mi (8:07 / mi)
From the Bethesda Metro Station, Woodmont Ave. to the Capital Crescent Trail (CCT), to Elm St. to Oakridge Ln., to Lynn Dr. to the CCT, to Montgomery Ave. With storms predicted at 50%, I didn't want to have to risk it picking-up Max. I took the metro and brought running clothes to work. I was short on time again today when leaving work and didn't want to cut it so close as yesterday when picking-up Max. I ran a short loop and got there just before the last few people were leaving. It was in the low 90s F and still rather humid. My legs were tired starting out after running up the Bethesda Metro station stairs and from riding harder yesterday.
Later, Max and I went to a park where he practiced riding his bicycle. He's getting better at handling his larger newer bike but has improved starting. Getting off of it, he still looks like a slow motion accident in which he lands on his feet half the time.
Later, Max and I went to a park where he practiced riding his bicycle. He's getting better at handling his larger newer bike but has improved starting. Getting off of it, he still looks like a slow motion accident in which he lands on his feet half the time.
Tuesday Jul 20, 2010 #
8 AM
Bicycling (Commute) 48:11 [3] 13.14 mi (3:40 / mi)
slept:4.0 weight:181.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I was a bit sluggish and just cruised in. I passed a bunch of people nearing Georgetown. I'm not sure why my weight is still up. I ate moderately that last few days.
6 PM
Bicycling (Commute) 50:57 12.96 mi (3:56 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. with Max in his trailer. I got busy toward the end of the day and left work rather late. I looked at the clock and it was 5:41. I had to close down my computer, change clothes, get my bike and be in Bethesda by 6:30 when Max's day care is supposed to close. I hustled and got a great start just catching the traffic lights right. The winds were strong coming from the south southwest so I had to ride into it sometimes. I moved well, working steadily. Out of Georgetown I got passed by a younger guy in much better shape. I wasn't up to grabbing his wheel but kept a stronger pace. The pace sometimes wavered but I was glad that my strength was holding steady. I'm getting in enough of a better shape to pull up more consistently as well as downward and in this way I powered over some changes in slope. I caught the traffic lights just right at Woodmont Ave. in Bethesda and noted only a minute and a half left to get about half a mile away and I made it--not a stellar time but 38:26 at Montgomery Ave. is amongst the best for me this year and I worked harder for this. I warmed down toting Max home after that.
Monday Jul 19, 2010 #
Bicycling (Commute) 24:10 4.22 mi (5:44 / mi)
slept:6.0 weight:181.5lbs
Peggy is off flying to Colorado while I stayed to catch-up on some work. With the weather uncertain, I was going to run at the office. However, it was rather muggy and I had to work through lunch. After eating dinner when I got home, Max suggested a ride to a playground so we took a tour through the neighborhood, much of it a reverse of a 4 mile loop that I run except that we passed through and paused to play at Ayrlawn Park. At times Max's pedaling really helped. Going up one hill, I think he stopped and I was crawling just to catch and pass a woman runner--she was so in the zone with the heat and humidity that she didn't respond to a hello.
Sunday Jul 18, 2010 #
Swimming (General) 1:00:00 [1]
(rest day)
Algonkian Regional Park, VA. Max and I explored a new pool. We enjoyed the splash area with the giant bucket pouring on us and a crowd of people--it was strong enough for me to feel like I was being pushed down. Later Max and floated about, treading water and basically staying cool in the larger pool. He is just 3 inches too short to get on the big slide--I suppose he'll just make it next year.
The pool was right next to the woods and I've enjoyed several runs on the trails there. I'd like to map this area sometime for other Summer Short Series events, then jump into the pool. Though the area is rather flat, it has ditches, streams, trails, root stocks, a few hills, and a mix of pretty nice to green forest. Peggy reminded me that since they have cabins it will make a nice QOC weekend place one day--complete with mini-golf and boating activities. Blockhouse Point is not far across the river and downstream a bit.
After the park, Peggy, Max and I visited my family and saw Despicable Me--it was rather enjoyable. Peggy and I discovered that the iPhone app that goes with the movie for translating the minon talk at the end in the credits, doesn't work unless one sees the 3D version.
The pool was right next to the woods and I've enjoyed several runs on the trails there. I'd like to map this area sometime for other Summer Short Series events, then jump into the pool. Though the area is rather flat, it has ditches, streams, trails, root stocks, a few hills, and a mix of pretty nice to green forest. Peggy reminded me that since they have cabins it will make a nice QOC weekend place one day--complete with mini-golf and boating activities. Blockhouse Point is not far across the river and downstream a bit.
After the park, Peggy, Max and I visited my family and saw Despicable Me--it was rather enjoyable. Peggy and I discovered that the iPhone app that goes with the movie for translating the minon talk at the end in the credits, doesn't work unless one sees the 3D version.
Saturday Jul 17, 2010 #
8 AM
Orienteering (Course Setting) 1:34:22 5.71 km (16:32 / km) +198m 14:05 / km
slept:6.75 weight:177lbs
Blockhouse park, Montgomery County, MD. From Pennyfield Lock Rd. along the C&O Canal, I ran into Blockhouse park and set controls for another QOC Summery Short Series (SSS) training event. Being more of a night person, I was doing well to get running by 8:35. I had troubles early on. A trail through the valley which is very distinct in the winter had been rather overgrown as were all the lowlands. Another control on a rootstock had 2 new rootstocks near it. I had begun mapping this park in 2006 and it was my second attempt at mapping anything. Some of my decisions lead to recording some things which were really too small so as I got further, I had trouble finding some of them. In one spot I found a drafting error where a dot knoll and a rootstock that were side by side were reversed. Things got better but not by a lot. I used the northwestern end of the mapped areas for the longer of two courses and this part of the map is hilly. The hills along with the rising heat and humidity from a storm the previous night took a toll. The nice thing was that I actually made it back to Pennyfield Lock Rd. on-time. I had a history going of underestimating the time it would take to set controls at other SSS events and getting back with everyone waiting.
11 AM
Orienteering (Control Pickup) 18:55 [2] 1.26 mi (15:02 / mi) +79m 12:34 / mi
Blockhouse park, Montgomery County, MD. I was planning on picking up the far controls that I had set out in the morning but Eddie Bergeron volunteered to get them. We both left from the River Rd. parking lot just after Dave Onkst had passed through to finish up a training course. I got a control on a shorter course and then headed over to #8, the long leg on the longer course that I'd setup. As I returned to the parking lot, Heidi Onkst had come through. I figured she had come through earlier. She decided to take the trails back to Pennyfield Lock Rd.
Running warm up/down (Street & Trail) 7:30 [2] 0.75 mi (10:00 / mi) +1m 9:58 / mi
Violets Lock Rd. After the SSS training, I had to run Max over from the north west end of the parking area to the south east end to a portable toilet. Max rode his bicycle and I ran along with him, at times keeping him from falling over. We also explored the namesake canal lock before returning.
Friday Jul 16, 2010 #
Note
I woke up around 5am. Thinking I was just hearing noise from Peggy getting ready for work, I learned around noontime that the noise had come from a rare earthquake--it was 3.6 on the Richter scale and centered in nearby Gaithersburg which is less than 10 miles away to the NW.
8 AM
Bicycling (Commute) 47:00 [3] 13.1 mi (3:35 / mi)
slept:4.0 weight:177lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. It seemed like I had headwind at times. I detoured through Lincoln Circle--somewhat dangerous. Like yesterday, I had a guy behind me all the way from Bethesda Ave. through Georgetown. It was in the 80s F and humid again too but hotter.
6 PM
Bicycling (Commute) 46:00 12.95 mi (3:33 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. with Max in his trailer. Leaving work just a few minutes too late, I again had to exit on Independence Ave. I had left my cycling computer at my desk and it wasn't worth going back so my time is estimated. Independence Ave. was busy. I snaked through part of it and eventually did a little loop at the Ohio Dr. circle to get back en-route. I moved well and as I was leaving Georgetown I caught one guy who very soon caught me back. The roadie was moving well and tucked in behind him tight. From his looks, I hadn't expected him to be so strong. I hung with him until a ways past the Dalecarlia Reservoir but lost him in an acceleration on a rare downsloping segment of the CCT. I took it easier after that.
Thursday Jul 15, 2010 #
Bicycling (Commute) 46:22 [3] 13.1 mi (3:32 / mi)
slept:5.0 weight:176.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. Skipping dinner because it was late after running and I wasn't hungry last night, I was still surprised to find my weight loss. It seemed like I had tailwind at times but it wasn't noticeable along the river on Ohio Dr. I had a guy behind me all the way from Bethesda Ave. through Georgetown. It was in the 80s F and humid. There were a few more police around than usual and I saw what looked like a Presidential helipcopter go overhead as I rounded the Tidal Basin.
Bicycling (Commute) 48:48 [3] 12.87 mi (3:48 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. I left work just late enough that the courtyard was locked and I had to exit on Independence Ave. There was initial traffic and at first I felt slow like there were headwinds. I increased speed after Georgetown and kept a steady pace most of the way while I passed a lot of people. I seemed to put more effort into holding the pace toward the end and had another cyclist behind me until after traffic at Woodmont Ave. I felt stronger and figure that my weight loss must be part of the reason.
Wednesday Jul 14, 2010 #
10 PM
Running (Street & Trail) 30:53 [3] 4.06 mi (7:36 / mi) +56m 7:17 / mi
slept:5.5 weight:180lbs
From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to to Singleton Dr. to Bulls Run Pkwy., to the trail along the school to Bradmore Dr. to Folkstone Rd. to Hartsdale Ave. to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. I hadn't run this route in a while. I finally got some real exercise in and ran at that. It was too wet to ride to work in the morning but had cleared-up. Late from work, I skipped dinner and ran after getting Max to bed. At first it felt nice but ws still in the upper 80's F. The humidity must have been fairly near 100%. I started noticing it before the first mile was over. The rest of this now very familiar route and often used route seemed to go by very slow. I kept expecting to find myself further ahead but would then realize that it was farther. In December when it was cooler and I was 10 lbs. lighter but had a cold, I ran this in about the same pace and felt it was rather slow but not tonight.
Tuesday Jul 13, 2010 #
Note
slept:5.5 weight:180lbs
A planned run from work was aborted due to being too busy. In the evening it stormed again. I almost got motivated in-between showers after seeing some of the heart wrenching City of Joy on cable.
Monday Jul 12, 2010 #
Note
weight:179lbs
All ready to cycle in to school and work with Max, I realized that it was Max's week to bring snacks for his classmates--I aborted the ride and went to the grocery store. Later that evening it stormed so I didn't get to run either.
Sunday Jul 11, 2010 #
8 AM
Orienteering (Field Checking) 2:00:15 [2] 5.0 mi (24:03 / mi)
slept:5.5 weight:180lbs
Blockhouse Conservation Park, Montgomery County, MD. From the parking lot off River Rd. I first went down the pipeline ride to re-map a trail that I had noticed a change in a year ago. It was funny how quickly nature had taken much of it back. Later, I went to the other side of River Rd. and followed the newest trail to the extreme north of the mapped areas at Esworthy Rd. It appears designed for mountain bike cyclists but hasn't gotten much use yet. I fixed a few other mapped areas in the north too but didn't get a chance to look for that old control that got dropped in the last QOC Summer Short Series here, around July of 2009. The linked GPS track covers the longest segment that I mapped but does not show the other segments. I ran and walked on this so that I could make the proper map notes. Since GPS tracks aren't always accurate or may not load onto an O' map correctly I had to note on which side of various features it was supposed to fall, some of which were right next to the trail.
11 AM
Orienteering (Field Checking) 2:15:00 [3] 3.5 mi (38:34 / mi)
Lake Needwood Park, Montgomery County, MD. After getting out of Blockhouse Conservation Park, I drove over to this park and tried to cover enough field work to get to where I could setup another QOC Summer Short Series in the new mapped areas. It had gotten considerably hotter by this time but when I got to a hillside in the forest, the beeze made it feel really nice. Unfortunately the breeze didn't go everywhere. I tried to go everywhere that I could on the south side of the lake that was remaining. I kind of rushed things and that usually doesn't lead to good results. I can anticipate having to return to clean things up. Right away I had gotten into a detailed area of point features and didn't have a good reference point to start with. Complicating matters, there were some shallow reentrants that didn't appear to get captured on my base map material. I struggled with the area and went on.
I got to some more of the landfill hillsides and found grassy terraces--not of the charcol terrace variety but like rice patty hillsides without the water. There were some temporary construction/maintenance roads on them that lead to the top where the model airplane people were buzzing.
I got on the north side of the power lines too to see what a large spur had on it and found other old roadbeds some of which had become ditches. I also found some cairns and improved some by gathering the side rocks and piling them in the center as I had done in other parts of the Rock Creek, MD areas. Under one rock that I pulled-up I found a baby snake just old enough to bite. I didn't bother putting the rock back but did continue. When I found another but smaller snake, I got a bit spooked and felt the need to watch what I was stepping on the rest of the day.
Though later than I had wanted to be to catch Despicable Me with Max, I went back to the south side of the power lines to cover the one other remaining large hill that I really wanted to get for a Summer Short Series. All it had on it were point features and a few green areas on the sides. It was mostly open and bland on top so it too was not easy to map without more reference points--Like other hills in this area it reminded me of a much smaller French Creek, PA. I hope my waypoints help with the drafting but I imagine that I'll have to work more to fix this area correctly too.
I got to some more of the landfill hillsides and found grassy terraces--not of the charcol terrace variety but like rice patty hillsides without the water. There were some temporary construction/maintenance roads on them that lead to the top where the model airplane people were buzzing.
I got on the north side of the power lines too to see what a large spur had on it and found other old roadbeds some of which had become ditches. I also found some cairns and improved some by gathering the side rocks and piling them in the center as I had done in other parts of the Rock Creek, MD areas. Under one rock that I pulled-up I found a baby snake just old enough to bite. I didn't bother putting the rock back but did continue. When I found another but smaller snake, I got a bit spooked and felt the need to watch what I was stepping on the rest of the day.
Though later than I had wanted to be to catch Despicable Me with Max, I went back to the south side of the power lines to cover the one other remaining large hill that I really wanted to get for a Summer Short Series. All it had on it were point features and a few green areas on the sides. It was mostly open and bland on top so it too was not easy to map without more reference points--Like other hills in this area it reminded me of a much smaller French Creek, PA. I hope my waypoints help with the drafting but I imagine that I'll have to work more to fix this area correctly too.
4 PM
Swimming (General) 30:00 [2]
Bethesda Pool - After all the years of living in Bethesda, I finally got to its namesake pool. Peggy ran a MCRRC run nearby. The pool was busy with people but pretty good for children and adults. It's really 4 pools. The warmth of the water in the first we got in was so easy to get into that I was surprised to find myself feeling like it was hot later. The breeze cooled me off when I got above it. Max and I found a 3ft. pool with a shade over half of it that was cooler. He has improved his swimming ability enough to try be able to chase me. I would swim around and he'd walk, stroke and dog paddle after me. He called himself a Mosasoraus which he remembered from a book we read--it rammed its prey with a hard pointy nose then ate it. Sometimes I would dive under Max and this generated squeals. There was a lot of room usually but I did this one time with another adult too close behind me. My foot kicked him accidentally--I apologized but he was still not happy. I ws in the water an hour and a half. This was enough work that I got some leg cramps during the 30 minutes logged.
Saturday Jul 10, 2010 #
4 PM
Running (Trail) 6:31 [2] 0.58 mi (11:12 / mi) +26m 9:50 / mi
slept:6.5 weight:180.5lbs
Rockville Civic Center Park at Croyden Creek Nature Center. Insipired by others and my stiff legs, I did just a little bit of warmup before going out for a Summer Short Series exercise that Peggy put together. I ran in loops behind the nature center mostly. My legs felt dead.
Orienteering (Foot) 29:34 [3] *** 2.6 km (11:22 / km) +93m 9:39 / km
spiked:10/13c
Rockville Civic Center Park, Montgomery County, MD. For a QOC Summer Short Series training event, Peggy set a compass bearing exercise in which we were supposed to run fast but straight. My legs were dead from cycling earlier this week and a late night on the computer. I felt nothing like running fast. It was hard to keep straight too without taking some little detours due to vegetation and hills. I was mostly accurate but the controls were not that hard. The map we used is the first area that I tried to do any mapping for. I hadn't done much updating for 2 years. It was okay but there were many things to change for next time. Too bad I haven't had time to field check it again yet. There was one control which was just along a trail but positioned further west than it actually was. Another was located on a tiny mapped reentrant (it came from the original base contours) but was not really there. I remember when I had mapped a double fenced enclosure and did it to be as true to reality as possible. I had never expected anyone to go past the first fence but I was happy that I had mapped both fences since at least two people get past the first. As for myself, I enjoyed running on the map.
Orienteering (Foot) 16:37 [2] *** 1.03 mi (16:08 / mi) +63m 13:33 / mi
spiked:4/4c
Rockville Civic Center Park, Montgomery County, MD. Control pickup. Max helped Eddie Bergeron pickup some.
Friday Jul 9, 2010 #
Bicycling (Commute) 49:08 [3] 13.1 mi (3:45 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. with Max in his trailer. I had a very nice tailwind again but it did turn into a headwind the last few miles into Bethesda. I also got some help out of Georgetown when a roadie passed doing 20-20.5mph. He took off faster once across Canal Rd. and headed up the hill and I lost him. I was 38:27 at Montgomery Ave. but slower towing Max. Today it was cooler again but still around 86 F when I rode.
8 AM
Bicycling (Commute) 45:53 13.1 mi (3:30 / mi)
slept:5.5 weight:179.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. After dropping off Max and just getting going, a big guy riding a mountain bike passed me. He was carrying a backpack and two long poles that were sticking out over his head like an antelope. I caught-up and was just hanging on for a while. I pulled a good while too but he pulled more. He was late and stopped at Fletcher's Boat House. Before he stopped, we had picked-up one other guy so he and I traded some pulls toward Georgetown. We were moving fast despite going into a headwind. I slowed along the river and most of the rest of the way to work.
Thursday Jul 8, 2010 #
8 AM
Bicycling (Commute) 46:21 13.34 mi (3:28 / mi)
slept:6.7 weight:178.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I got off to a fast start after passing 2 guys at Bethesda Ave. and having one of them pass me back around Dorsey Rd. I lost him in pedestrian traffic and he was going much too fast any way. The other guy caught-up with me eventually too but I was moving well and towed him into Georgetown. I detoured the closed tunnel under Memorial Bridge by going around the more trafficked west end of Lincoln Circle and then encountered headwinds on Ohio Dr. Another cyclist hunkered behind me on that without passing. Overall, I was moving faster than the day before. Maybe its due to losing some weight, the cooler morning, or better sleep.
6 PM
Bicycling (Commute) 48:13 [3] 13.13 mi (3:40 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. I took a chance heading to the Memorial bridge tunnel as I usually do and it paid off--the path was not detoured anymore. I also had a very nice tailwind for most of the way. However, when it was a headwind, I felt it just as hard. My back hurt again but much less. Overall I rode much better and was at Montgomery Ave. at 38:34, the fastest this year I think. I've been drinking more water at work and needed it with all the riding in the heat. Today it was much cooler but still around 90 F.
Wednesday Jul 7, 2010 #
8 AM
Bicycling (Commute) 45:32 [3] 12.72 mi (3:35 / mi)
slept:5.5 weight:179.5lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. I detoured the closed tunnel under Memorial Bridge which is still closed-off for construction repairs. I had to detour a second time, this time away from the detour route, when a policeman told me the way through the Lincoln circle was closed-off. I weaved through the tourist the rest of the way up the Mall. It was 87 F with high humidity when I pulled in. The winds were mixed.
6 PM
Bicycling (Commute) 55:06 [3] 14.06 mi (3:55 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. As I was getting ready to leave my office the temperature was 100 F. It felt like it while walking outdoors but didn't initially feel bad while riding. Knowing of the construction on Ohio Dr., on the spur of the moment I decided to detour into Virginia. Unbeknownst to me was that there was a construction detour at the 14th Street Bridge/George Washington Pkwy intersection too. With the aid of a runner, I located the detour, got back on the Mt. Vernon Trail, and crossed back into Georgetown on Chain Bridge. My pace was much slower than the day before. My back was aching. I drank a lot and kept the cadence up but my legs felt weak anyway. They were sore along my quads. I puttered to home and was happy when I got a chance to relax.
Tuesday Jul 6, 2010 #
8 AM
Bicycling (Commute) 47:00 [3] 12.9 mi (3:39 / mi)
slept:5.75 weight:181lbs
From Northfield Rd. Bethesda, MD, to Montgomery Ave. via the Air Rights Building with Max in his trailer, then to C St. SE, Washington, D.C. Since the tunnel under Memorial Bridge was closed-off for construction repairs, I had to detour back, go around the Lincoln Memorial and come along the Reflecting Pool. It was already in the low 80s F with high humidity. The winds were mostly calm.
8 PM
Bicycling (Commute) 50:04 [3] 12.87 mi (3:53 / mi)
From Independence Ave., SW, to Montgomery Ave., Bethesda, MD, then to Northfield Rd. My first day back at work was busy and unfun. When I started riding home, the heat was really radiating off the tar on Independence Ave. It still was more fun than working. I rode back late and had to detour around the Lincoln Memorial because of construction. The tourists were still busy. My ride back was at a pretty steady pace. I felt weak riding but I climbed pretty well. It was just about dark when I got home.
Monday Jul 5, 2010 #
Running (Street & Trail) 12:23 [3] 1.62 mi (7:39 / mi)
slept:7.0
Bethesda, MD. After flying back home for most of the day, I got out late for a short run to stretch my legs and get used to the heat. I felt a bit of hamstring stress in my right leg but mostly I think this was just tiredness from the many recent races. It was also interesting knowing my local running to get a comparison feeling for how slow I was probably running my races. I had hoped that I lost a little weight while away but I gained slightly.
Sunday Jul 4, 2010 #
11 AM
Running warm up/down (Trail) 4:57 0.5 mi (9:53 / mi) +3m 9:42 / mi
ahr:160 max:196 slept:7.0
Warm-up jog for the North American Sprint Orienteering Championships on the College of the Rockies campus, Cranbrook, BC, Canada. I just jogged around the infield twice. I didn't have much more time.
Orienteering race (Foot) 16:15 2.6 km (6:15 / km) +65m 5:33 / km
ahr:160 max:199
North American Sprint Orienteering Championships on the College of the Rockies campus, Cranbrook, BC, Canada. I was lucky to have brought some trail shoes on this trip since o-shoes with spikes were not allowed. I got off to a decent start but made the wrong choice going around a building on the 3rd leg. Later, after the spectator control, I went around some green without correcting enough and lost about 30 seconds or so. A leg or 2 later, I was hesitant due to misinterpreting which trail the control was on and stopping one short. Otherwise it was a nice run on a fast course. I was just running too slow due to being in poor shape.
The US Team (not me) did well enough on this day and the last two to take the Helstrom Cup from the Canadians for the first time in about 27 years. Nice that it came on the US Independence Day.
The US Team (not me) did well enough on this day and the last two to take the Helstrom Cup from the Canadians for the first time in about 27 years. Nice that it came on the US Independence Day.
Saturday Jul 3, 2010 #
11 AM
Running warm up/down (Trail) 7:21 0.67 mi (10:58 / mi) +38m 9:20 / mi
ahr:151 max:168 slept:7.0
Warm-up jog to the North American Long Distance Orienteering Championships on the Double Duck Flats - East map near Cranbrook, BC, Canada.
Orienteering (Foot) 1:05:09 *** 6.8 km (9:35 / km) +285m 7:55 / km
ahr:149 max:173 spiked:7/13c
North American Long Distance Orienteering Championships on the Double Duck Flats - East map near Cranbrook, BC, Canada. Today was a much better day for me. Even though I had qiute a few errors they were mostly small. I felt that I was reading the map much better through the legs. I still was off in the control circles a lot. There was a good bit of open field running too. The map today was 1:10,000 instead of the 1:15,000 on the Long course in the US Championships and that made a lot of difference (the map seemed to be printed better too). I finished in 13th place which was in the upper end of the M45 age group. My time was no where near comparison with Sergei Velichco's spectacular ~45 minutes but I had a good run in on the last 2 controls.
Friday Jul 2, 2010 #
11 AM
Running warm up/down 2:53 [3] 0.31 mi (9:18 / mi) +15m 8:05 / mi
ahr:155 max:165
Warm-up run to the start of the North American Orienteering Championships on the Double Duck Flats - West map near Cranbrook, BC, Canada. I got there just in time.
Orienteering race (Foot) 40:57 **** 2.69 mi (15:13 / mi) +175m 12:40 / mi
ahr:147 max:167 spiked:6/11c
North American Middle Distance Orienteering Championships on the Double Duck Flats - West map near Cranbrook, BC, Canada. Today was somewhat disappointing for me. I made several small errors and one larger one. I kept my speed slow enough that I was reading the map and matching the features most of the time but on some of the longer legs with fewer features, I lost track and lost time. At times, I had trouble with estimating my distance and knowing the relative elevations of different features. Tim Parsons started behinid me and almost caught me at #4. I got out quick enough which usually leads to trouble for me. However, my reputation for errors seemed to have it such that he didn't follow me while I spiked the control--I guess I slowed down enough along the way. The terrain in the first half was often such with hills and rocks that I had to go slower anyway. My larger error came on the way to #6 while still trying to stay ahead of Tim. I used a trail but left it too early when I let myself get sucked off to a spur. When I got on track again, I got on the wrong side of a small ridge--the contour for the ridge itself was obscured by the control circle. There were other errors but the one that felt the worst was blowing the run to the GO control. I was a bit high and ran to another control. From there I focused on other tree groups and a spur in an open field. The control was to be on the spur and I ran along it but I got confused when I didn't see the control bags. There were 3 of them and right next to them were international flags on the run-in streamer. In my glance I confused the controls for international flags. I also was lining up with some other streamers that I though were leading to the finish but had been for roping off the elite start warm-up area. I hope to be better tommorow.
2 PM
Hiking (General) 55:00 [1] 3.72 mi (14:47 / mi) +68m 13:59 / mi
Walks between parking areas and the assembly area of the North American Orienteering Championships on the Double Duck Flats - West map near Cranbrook, BC, Canada. One leg of this was after my race when I went to collect Max from the child care area and Max rode my shoulders most of the way to the assembly area.
Thursday Jul 1, 2010 #
Swimming (General) 10:00 [2]
Cranbrook, BC, Canada. Though I've been in pools the last 4 days without logging it, I did enough treading water today to count it. I was in the pool longer, mostly spotting Max. He and I also threw a football to each other and that kept me moving. Max can throw pretty well but catching an object like that is still hard for him. Today was mostly a driving and taking it easy day. I think we got our gas siphoned out at our hotel.