Training Log Archive: NadimIn the 7 days ending Nov 18, 2012:
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Sunday Nov 18, 2012 #
Event: QOC Great Falls MD
11 AM
Running warm up/down (Street & Trail) 5:00 [2] 0.5 mi (10:00 / mi)
Great Falls, MD. Jogging to the start area of QOC's meet, to the bathroom, and back and forth to get things I forgot before starting. My pre-race routine was not so good. I ultimately forgot to wear eyeglasses but finally remembered everything else.
1 PM
Orienteering race (Foot) 57:32 [4] 7.9 km (7:17 / km) +310m 6:05 / km
ahr:155 max:166 slept:8.0 weight:176lbs
QOC: Great Falls, MD. Fast and furious. Sam Listwak set a nice course with some butterfly loops in the most open and technical areas. I had course set here the last 3 years and had updated the map in each of those years. Due to park restrictions, Sam was also pretty much limited to using control locations that I had used over the last 3 years. Needless to say, I had the home court advantage! I still had to run fast and despite low training volume, I moved pretty well. I also made few errors--probably under a minute total. Short course legs probably helped that (for long vs. short human legs discussion, see David Onkst) but I also took good routes where there was a choice. It makes a difference knowing just where to go; the confidence lets me run faster. It was a pretty nice day. I had fun!
2 PM
Orienteering warm up/down (Control Pickup) 38:29 [2] 2.2 mi (17:31 / mi) +87m 15:36 / mi
ahr:121 max:152
Great Falls, MD. After running, I picked up control. I started out with Brian Mayer, Scott Pleban, and Dan Quinn. Dan and I split off to pickup a loop with his dogs. It was a good warmdown.
Saturday Nov 17, 2012 #
Running (Street & Trail Commute) 18:12 [3] 2.3 mi (7:55 / mi)
slept:7.0 weight:177lbs
From Northfield Rd., Custer to Park Ln. to Battery Rd. to Old Georgetown Rd., to Del Ray Ave. to Wilson Ln. to Aberdeen Rd. to Aberdeen Pl. to Northfield Rd. After doing a good bit of yard work, I ran over to Max's friend's house to retrieve him from a play date. Peggy had ridden there with him earlier so he had his bicycle. Max rode while I ran. It was gettting dark and we both had our flashing lights on. I felt slow initially, but much better later, after trying to speed up to keep up with Max on the downhills. .
Friday Nov 16, 2012 #
Bicycling (Commute) 10:00 1.5 mi (6:40 / mi)
slept:5.0 weight:177.5lbs
From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
7 PM
Bicycling (Commute) 8:09 [3] 1.5 mi (5:26 / mi)
From the Bethesda Metro Station, to Arlington Rd., where I picked-up Max's bike, then to Northfield Rd.
Thursday Nov 15, 2012 #
7 AM
Bicycling (Commute) 11:30 1.5 mi (7:40 / mi)
slept:5.0 weight:178.5lbs
From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
8 PM
Running (Street & Trail Commute) 48:31 [3] 5.28 mi (9:11 / mi) +43m 8:58 / mi
From Ellsworth Dr. in Silver Spring, MD, to Georgia Ave., to Cameron St., to 2nd Ave. to Grace Church Rd., and following the Georgetown Branch Trail over the road portion, (Talbot Ave. Pennsylvania Ave., Kansas Ave. and Stewart Ave.) to the unpaved portion, to Woodmont Ave. in Bethesda, to the Bethesda Metro Station. After a retirement dinner, I ran back to Bethesda. I wore my birthday present from Peggy and Max--a Saucony microfiber jacket with built-in lighting so that I could be seen. Even when not turned on, this jacket's florescent orange looks electric. I ran with a backpack full of my work clothes and a few other things so it was a somewhat slow and relaxed effort. The night was cool and quiet.
9 PM
Bicycling (Commute) 8:30 [3] 1.5 mi (5:40 / mi)
From the Bethesda Metro Station, to Arlington Rd., where I picked-up Max's bike, then to Northfield Rd.
Wednesday Nov 14, 2012 #
7 AM
Bicycling (Commute) 11:15 1.5 mi (7:30 / mi)
slept:6.0 weight:178lbs
From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
8 PM
Bicycling (Commute) 8:30 1.5 mi (5:40 / mi)
From the Bethesda Metro Station, to Arlington Rd., where I picked-up Max's bike, then to Northfield Rd.
Tuesday Nov 13, 2012 #
1 PM
Running (Trail) 43:34 5.7 mi (7:39 / mi)
slept:5.9 weight:177.5lbs
From Carderock, the C&O Canal Towpath to Angler's Towpath to bridge at the start of the Billygoat Trail Section A, then back to Carderock on the C&O Towpath. I was a bit stiff starting out but at the first bridge over the canal, I was 5:19. I wasn't pushing but In high school and even some college years, I was usually there right at 5:00 flat. There was a bit of a headwind. Cooler air was moving in after the substantial rain this morning (not the best for a day off work). At the turnaround, I was 22:15. The tailwind and slight downhiill grade let me open up my stride. The towpath here had been opened up since the last time I ran. The repairs from a flood breach over a year ago have finally been made. The towpath was smooth and nice to run on. Between the first measured mile and the next, my time read 6:16 but I'm pretty sure it was a short mile. The next read 7:11. I was working on my stride and my arm swing.
Monday Nov 12, 2012 #
8 AM
Bicycling (Commute) 13:47 2.12 mi (6:30 / mi)
slept:6.0 weight:175.5lbs
From Northfield Rd. to Arlington Rd. with Max, then back alone.
2 PM
Bicycling (Commute) 15:37 2.18 mi (7:10 / mi)
From Arlington Rd. to Northfield Rd. to then back with Max.