Training Log Archive: NadimIn the 31 days ending Dec 31, 2010:
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| 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 | Tu | We | Th | Fr | ||||||||||||||||||||
Friday Dec 31, 2010 #
12 PM
Bicycling (Commute) 52:38 [3] 13.35 mi (3:57 / mi) +199m 3:46 / mi
slept:6.0 weight:178.5lbs
From Northfield Rd., Bradley Blvd. to River Rd. to Blockhouse Park. I rode with a backpack full of orienteering controls and some clothes to setup a little training exercise.
1 PM
Orienteering (Control Setting) 12:41 [2] *** 0.38 mi (33:28 / mi) +30m 26:51 / mi
spiked:2/2c
Blockhouse Park, MD. After cycling to the park, I stopped at the low end and set out 2 controls. I was in my cycling shoes.
2 PM
Orienteering (Control Setting) 1:35:45 [3] *** 4.05 mi (23:38 / mi) +307m 19:08 / mi
spiked:13/13c
Blockhouse Park, MD. From the River Rd. parking area, I set out more controls for a training exercise. As I did this, I recognized the failures of my mapping of this park. Several control features were too small to map. With this being an early mapping attempt, I had mapped broken trees as rootstocks. One lonely boulder in an otherwise clear reentrant appeared to have disappeared. Another placement or 2 seemed to involve drafting errors where I had a rootstock mapped as a dot knoll. I ran in trail shoes which were rather difficult to use on steep slopes with slippery dry leaves. I'd set a couple early controls in an area which I thought might be interesting but I'd forgotten how steep it was. I did enjoy running around this rather open but hilly park.
Thursday Dec 30, 2010 #
11 PM
Bicycling (Rollers) 15:30 [3]
slept:3.0 weight:179lbs
It was a rough week at work, despite it only being 3 days long for me. I was really glad to be over with it. I celebrated by getting to use the Christmas present Peggy gave me--a brand new set of reduced radius rollers. I'd used rollers in the 90's (borrowed from a friend) before but really hadn't used them for a long time. I tried to get going along one wall but had to move to a hallway to get the hang of it again. After about a minute I was fine--just like riding a bike. The only problems I had were when the action got fast in the latest Star Trek movie that I was watching. I remember the natural tendancy to use body english during action scenes was something that used to happen before. It throws me off balance and happens so fast. I caught myself pretty well but the wall came in handy once. The rollers were nice for allowing me to move my legs fast. I probably use too much resistance in conventional magnetic trainers. I got going faster and faster and my computer said I covered just under 5 miles.
Wednesday Dec 29, 2010 #
7 AM
Bicycling (Commute) 6:30 [3] 1.49 mi (4:22 / mi)
slept:5.5 weight:178.5lbs
From Northfield Rd., to the Bethesda Metro Station with Max on the trail-a-bike. It might have been in the upper 20's F but there was lots of sunshine and little wind. I rode easily so as not to get Max and myself too cold.
6 PM
Bicycling (Commute) 6:29 [3] 1.47 mi (4:25 / mi)
From the Bethesda Metro Station to Northfield Rd. I stopped to pickup Max's trail-a-bike and carried my work laptop home. I rode casually in my work clothes.
Monday Dec 27, 2010 #
11 AM
Running (Street & Trail) 18:20 [3] 2.19 mi (8:23 / mi) +2m 8:21 / mi
slept:7.0
Saint Paul, MN. From Forbes St. westward through the snowy streets for about a mile, then back. I had to zig zag and I was looking for a way across a highway to get up a bluff. I never got to a crossover but I did find a bicycle trail--itt was covered with about +2 feetof snow but I'll look to try it another day.
This is my first AP post from 35,000 ft. up in the air. It's free compliments of a deal that Google and Delta are running.
This is my first AP post from 35,000 ft. up in the air. It's free compliments of a deal that Google and Delta are running.
Saturday Dec 25, 2010 #
10 AM
Running (Trail) 37:59 5.12 km (7:25 / km) +1m 7:25 / km
slept:6.25
Saint Paul, MN. Christmas Day - Joyful 5k (4th Annual). For the first time in 3 years of participating in this race, we weren't late for the start. Max picked me to go with which left Peggy free to run. Going at Max's pace we jogged and walked. Unlike at Thansgiving it was around 20 F and a little breezy. There was the usual plowed snow and ice too. Max had on a full compliment of snow boots, coat, hood, and heavy gloves. He ran a ways but was walking after 4 minutes. As people would pass us, Max would start again, especially when a young girl went by (At 6, Max was the youngest in the race.). He complained about not even wanting to go though he'd said otherwise earlier. He cooperated but wasn't too happy. The course was two loops around lake Como. So As planned, Max stopped and waited with Peggy's brother Paul. We'd taken +26 minutes to get a bit under half way. I went on to finish, picking up the pace considerably. I had no idea what my pace was while I was running. I did guage my energy and appear to have been doing around 7:07 per mile. I had on full sweats and long underwear. It felt good to get in a run.
Wednesday Dec 22, 2010 #
8 AM
Bicycling (Commute) 6:29 [3] 1.49 mi (4:21 / mi)
slept:4.7 weight:177.5lbs
From Northfield Rd., to the Bethesda Metro Station. I let Max ride the bus so that I could ride and get in at least a very small workout. The fact that I was outside was great. The air was fairly calm and I rode very comfortably.
5 PM
Bicycling (Commute) 6:30 [3] 1.47 mi (4:25 / mi)
From the Bethesda Metro Station to Northfield Rd. I left work later than planned and since I didn't ride into work with Max, I had to rush to get home, then drive back before his after school care ended. It was refreshing to feel the cool breeze riding in the dark.
Tuesday Dec 21, 2010 #
Bicycling (Trainer) 35:00 [3]
weight:178.5lbs
Spinning and watching a movie.
Monday Dec 20, 2010 #
Bicycling (Trainer) 33:23 [3]
Spinning and watching a movie.
Sunday Dec 19, 2010 #
Calisthenics (General) 2:00 [3]
weight:176lbs
45 situps after a busy day.
Saturday Dec 18, 2010 #
Bicycling (Trainer) 20:21 [3]
Spinning and watching a movie.
Tuesday Dec 14, 2010 #
Calisthenics (General) 2:00 [3]
45 situps. Busy day at work and more to come.
Monday Dec 13, 2010 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:177lbs
45 situps. Busy day at work and more to come.
Sunday Dec 12, 2010 #
10 PM
Bicycling (Trainer) 30:13 [3]
slept:7.0 weight:176lbs
Spinning and watching another movie. I felt a bit tighter from having rode the previous day.
Saturday Dec 11, 2010 #
11 PM
Bicycling (Trainer) 30:00 [3]
slept:7.0 weight:176lbs
Our time during the day was taken up by Max's birthday party (his actual birthday was earlier this month), and holiday shopping. With it raining in the evening, I setup the trainer in our sun room and started wathing a movie while I rode.
Friday Dec 10, 2010 #
8 AM
Bicycling (Commute) 6:45 [2] 1.41 mi (4:47 / mi)
slept:6.15 weight:176lbs
From Northfield Rd. to the Bethesda Metro Station. Having let Max take the bus to school, I got to ride into town. I felt it had been too cold to take Max with me earlier in the week by bicycle and even today, my face was pretty cold in places where I was going downhill. It took a while for me to pull my bike out of the basement and get ready too.
6 PM
Bicycling (Commute) 6:15 [2] 1.37 mi (4:34 / mi)
From the Bethesda Metro Station to Northfield Rd. in the dark. It was nice to be riding again.
Thursday Dec 9, 2010 #
6 PM
Running (Street & Trail) 16:07 [3] 2.03 mi (7:56 / mi)
slept:5.0 weight:176lbs
From Northfield Rd., Custer Rd. to Glenbrook Rd. to Edgemoor La., to Hampden Ln. to Wilson Ln. to Aberdeen Rd. to Northfield Rd. I was feeling a bit tired but with missing a lot of days, I was also eagar to run. It was fortunate that I got off work at a reasonable hour to enable that. On the run, I felt fairly weak from lack of training.
Wednesday Dec 8, 2010 #
Calisthenics (General) 2:00 [3]
slept:5.75 weight:176lbs
45 situps.
Sunday Dec 5, 2010 #
Event: QOC Great Falls MD
10 AM
Orienteering (Course Setting) 20:18 [2] * 1.6 mi (12:41 / mi) +10m 12:27 / mi
spiked:2/2c weight:175lbs
Great Falls Park, MD. I setup 2 controls for the QOC meet and removed some streamers from control sites not acceptable to the park. I also am including in this entry some other running around for the meet.
3 PM
Orienteering (Control Pickup) 33:20 [2] 1.72 mi (19:23 / mi) +68m 17:16 / mi
spiked:8/8c
Great Falls Park, MD. I drove out to the water control and picked up the southernmost controls after the QOC meet. It was a cold day and I'd been standing around a long time. Overall I got good comments on the courses that I'd set. There had been adjustments made for the park and that resulted in at least one leg on the Advanced course where people had a similar leg. I enjoyed getting into the woods even though it was only for a short while.
Saturday Dec 4, 2010 #
12 PM
Orienteering (Course Setting) 2:35:49 [2] *** 4.65 km (33:31 / km) +179m 28:06 / km
spiked:24/24c slept:7.0 weight:175.5lbs
Great Falls Park, MD. I started at Falls Rd. and MacArthur Blvd. to put out controls for the QOC meet to be held tomorrow. I got a later start than intended. With epunch boxes, I had too many on my first loop to fit in my backpack so I used two bags. That made it hard to move the first 8-9 controls but at least starting off I was going downhill. I took a fall when traversing a hillside. I had slipped on a hidden wet branch and went down hard on my left elbow. I had worn enough clothes so that I was rather comfortable the whole way. It was nice to get into the woods and read my way along. I've been busy at work and with wet weather and dark evenings I've also been loath to go out earlier in the week.
3 PM
Orienteering (Course Setting) 1:27:42 [2] *** 3.9 km (22:29 / km) +121m 19:28 / km
spiked:11/11c
Great Falls Park, MD. After a brief break, I went out with just one back of controls and epunch boxes. It was just starting to get dark toward the end and the temperature was dropping fast. I noted a few other places to make map updates but there's not much time for doing things like that. It may have been that I was putting out controls for different courses and having short legs on the first and second loop but it seemed to me that the course was going to be too easy. It's such a difference from the summertime when I had to turn courses in for the park review. Additionally, in avoiding restricted areas, I had fewer options than I would have preferred.
4 PM
Orienteering (Course Setting) 9:51 [2] *** 0.4 mi (24:37 / mi) +13m 22:21 / mi
spiked:1/1c
Great Falls Park, MD. I loaded-up with 7 gallons of water, some cups and a trash bag, then walked in to a water control. I jogged back.