Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	Biking	13	9:10:03	106.44		171.3
	Calisthenics	7	4:39:00
	Orienteering	2	3:47:45	10.6	(21:29)	17.06	(13:21)	266
	Running	4	1:41:20	10.37	(9:47)	16.68	(6:04)	36
	Running/Funny Walk	1	1:03:22	3.75	(16:55)	6.03	(10:31)	35
	Cycle Trainer	1	35:00
	Warm up	1	15:00
	Total	24	21:11:30	131.15		211.07		337
	[1-5]	20	17:20:31
averages - sleep:5.6 weight:151.3lbs

2:06

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Tuesday Feb 28, 2012 #

Biking (commute) 12:14 [3] 2.36 mi (5:11 / mi)
slept:5.0 weight:151lbs shoes: Under Armour Cross Trainer

Surprise, there were still strong windy at 4:30am.

Biking (Capital Bikeshare) 10:46 [3] 2.1 mi (5:08 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 22:00 [3]
shoes: Under Armour Cross Trainer

Was planning to biking along with Patti for about 15 miles but had a flat tire. A small nail punched. Didn't have tire repair kit or extra tube with me. Grrrr. Walk to home about 4 miles. It wasn't fun.

Monday Feb 27, 2012 #

Biking (commute) 11:55 [3] 2.36 mi (5:03 / mi)
slept:5.1 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 27.1

Biking (Capital Bikeshare) 10:26 [3]
shoes: Under Armour Cross Trainer

From 12th St. & Independence Ave SW to D.C. Union Station.

Biking (commute) 20:23 [3] 4.22 mi (4:50 / mi)
shoes: Under Armour Cross Trainer

There were gusty windy but nice cool anyway.

Avg mph - 12.4
Max mph - 25.8

Sunday Feb 26, 2012 #

Event: QOC Pohick Bay

Warm up 15:00 [3]
slept:7.2 weight:151lbs shoes: addidas Supernova Riot

Warm up running around the parking lot in few times.

11 AM

Orienteering (Green course) 1:51:26 [0] 5.1 mi (21:52 / mi) +266m 18:49 / mi
ahr:137 max:165 shoes: Jalas BLACK

Green - Splits

Saturday Feb 25, 2012 #

Event: QOC Patuxent River 10K

Calisthenics 43:00 [3]
shoes: addidas Supernova Riot

Cycle situps - 85 + crunches - 25

Thursday Feb 23, 2012 #

Biking (commuter) 10:55 [3] 2.36 mi (4:38 / mi)
slept:5.0 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 29.4

Biking (Capital Bikeshare) 10:36 [3] 2.1 mi (5:03 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 40:38 [3] 8.06 mi (5:02 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 21.5

Calisthenics 42:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + crunches - 30

Wednesday Feb 22, 2012 #

Biking (Commuter) 11:03 [3] 2.35 mi (4:42 / mi)
slept:4.9 shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.0

Biking (Capital Bikeshare) 11:26 [3] 2.1 mi (5:27 / mi)
shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 10:16 [3] 2.1 mi (4:53 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 34:20 [3] 7.55 mi (4:33 / mi)
shoes: Under Armour Cross Trainer

Decided to ride longer before got home.
Avg mph - 13.1
Max mph - 28.7

Tuesday Feb 21, 2012 #

Biking (commute) 11:45 [3] 2.36 mi (4:59 / mi)
slept:5.2 weight:152lbs shoes: Under Armour Cross Trainer

Cold at 4:30am Temp around 22 degrees but I got dressed warm ok. Right hamstring is bothering little.
Avg mph - 12.0
Max mph - 26.1

Biking (Capital Bikeshare) 11:18 [3] 2.1 mi (5:23 / mi)
shoes: Under Armour Cross Trainer

From 12th St SW to D.C. Union Station.

Biking (Commuter) 19:20 [3] 4.22 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

From Odenton MARC station to home. There were some strong gusty windy in different direction but nice cool and sunny.
Avg mph - 13.1
Max mph - 28.3

5 PM

Running/Funny Walk 1:03:22 [0] 3.75 mi (16:55 / mi) +35m 16:26 / mi
ahr:101 max:134 shoes: addidas Supernova Riot

Decided to do lightly because of my right hamstring. Go along with Patti to Piney Orchard Nature trail then around the pond. Saw a barn owl and many trees chopped down by beavers.

Monday Feb 20, 2012 #

Note
slept:6.2 weight:152lbs (rest day)

Teaching Patti how to use Condes.... and many other errands.

Sunday Feb 19, 2012 #

Calisthenics 25:00 [3]
shoes: addidas Supernova Riot

9 AM

Running 37:27 [0] 3.45 mi (10:52 / mi) +35m 10:32 / mi
ahr:140 max:169 slept:6.8 weight:152lbs shoes: addidas Supernova Riot

Saturday Feb 18, 2012 #

Running 25:47 [3] 2.62 mi (9:51 / mi)
slept:7.0 weight:153lbs shoes: addidas Supernova Riot

Left hamstring is bothering and lower left ankle also. Run along on Piney Orchard Nature Trail.

Calisthenics 48:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 30

Friday Feb 17, 2012 #

Biking (commute) 11:37 [3] 2.36 mi (4:55 / mi)
slept:5.2 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.1
Max mph - 27.3

Biking (commute) 19:35 [3] 4.21 mi (4:39 / mi)
shoes: Under Armour Cross Trainer

There were some strong gusty windy that cause biking slower but comfortable temperature and bright sunny.
Avg mph - 12.8
Max mph - 23.3

Thursday Feb 16, 2012 #

Biking (commute) 11:05 [3] 2.36 mi (4:42 / mi)
slept:4.6 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 27.3

Biking (commute) 18:41 [3] 4.22 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 26.4

Wednesday Feb 15, 2012 #

Biking (commute) 11:00 [3] 2.6 mi (4:14 / mi)
slept:4.7 weight:150lbs shoes: Under Armour Cross Trainer

Glad that my bike runs much better after its replaced new rapidfire shifters.
But wait and see when its colder or the temp is under 30 degrees if the shifters works.

Biking (commute) 19:14 [3] 4.22 mi (4:33 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 26.7

Tuesday Feb 14, 2012 #

Note
slept:4.9 weight:150lbs (rest day)

Went out to Bistro Caeco (French restuarant in near Capital Hill) Got home so late.

Sunday Feb 12, 2012 #

Event: QOC Greenbelt

Orienteering (Green Course) 1:56:19 [3] 5.5 mi (21:09 / mi)
slept:6.5 weight:150.2lbs shoes: Icebug Heros

Did it so poorly and sloppy and couldn't concentration. It wasn't my day. Oh well....

Green - Splits

Saturday Feb 11, 2012 #

Cycle Trainer (Cycle Ops) 35:00 [3]
slept:6.3 weight:153lbs shoes: Under Armour Cross Trainer

Calisthenics 41:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + crunches - 25

Thursday Feb 9, 2012 #

Biking (commute) 11:54 [3] 2.61 mi (4:34 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 27.3

Biking (Capital Bikeshare) 11:52 [3]
shoes: Under Armour Cross Trainer

Biking (commute) 18:52 [3] 4.26 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Tuesday Feb 7, 2012 #

Biking (commute) 11:58 [3] 2.61 mi (4:35 / mi)
slept:5.6 weight:151lbs shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 11:26 [3] 2.1 mi (5:27 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 19:14 [3] 4.25 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 24.7

Calisthenics 42:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + crunches - 25

Monday Feb 6, 2012 #

Biking (commute) 12:29 [3] 2.67 mi (4:41 / mi)
slept:5.0 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 11.7
Max mph - 26.7

Temp - 23 degrees & calm

Biking (commute) 18:34 [3] 4.21 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.6
Max mph - 27.1

Biking (Capital Bikeshare) 11:01 [3] 2.1 mi (5:15 / mi)
shoes: Under Armour Cross Trainer

Sunday Feb 5, 2012 #

Running 19:22 [3] 2.1 mi (9:13 / mi)
slept:6.0 weight:152lbs shoes: addidas Supernova Riot

From home to Piney Orchard Fitness Center then back home

Calisthenics 38:00 [3]
shoes: addidas Supernova Riot

Cycle situps - 90 + crunches - 25

Saturday Feb 4, 2012 #

Note
slept:6.4 (rest day)

Working on my commute bike - replaced new chain, de-greased, lubed and air the tires.

Friday Feb 3, 2012 #

Biking (commute) 12:12 [3] 2.38 mi (5:08 / mi)
slept:5.1 shoes: Under Armour Cross Trainer

Avg mph - 11.7
Max mph - 26.1

Biking (commute) 18:56 [3] 4.23 mi (4:29 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 26.1

Wednesday Feb 1, 2012 #

Biking (commute) 10:52 [3] 2.37 mi (4:35 / mi)
slept:5.2 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 13.0
Max mph - 29.4

Biking (Capital Bikeshare) 10:19 [3] 2.1 mi (4:55 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 19:51 [3] 4.24 mi (4:41 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 25.3

5 PM

Running 18:44 [0] 2.2 mi (8:31 / mi) +1m 8:30 / mi
ahr:133 max:147 shoes: addidas Supernova Riot

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