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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Apr 30, 2006:

activity # timemileskm+m
  Orienteering3 6:14:17 9.83(38:05) 15.82(23:40) 410
  Running6 4:40:08 16.17 26.03
  Stretching5 1:59:34
  Cross Country1 35:00 4.3(8:08) 6.92(5:03)
  Climb Stairs3 3:39
  Total10 13:32:38 30.3 48.77 410
averages - sleep:6.1 weight:155.4lbs

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Sunday Apr 30, 2006 #

Note
(injured) (sick)

Saturday Apr 29, 2006 #

Note
slept:7.0 weight:152.2lbs (sick)

Friday Apr 28, 2006 #

Note
slept:7.3 weight:154.4lbs (injured) (sick)

Body fat - 18%

Thursday Apr 27, 2006 #

Note
slept:7.5 (injured) (sick)

Wednesday Apr 26, 2006 #

Note
(injured)

Monday Apr 24, 2006 #

Note
slept:5.0 weight:154.6lbs (rest day)

Body fat - 18%

Sunday Apr 23, 2006 #

Orienteering race 2:27:25 [2] **** 5.1 km (28:54 / km) +155m 25:06 / km
slept:6.0 weight:156.8lbs shoes: VJ Falcon 1

The weather was great but had a few drops then later sunny after I was done. The park was very interesting with many characters. Many rocks with cover moss, creeks, streams, fences, open fields, and cliffs. My physical was in pretty good shape. I didn't get tired at all after finish. I got two mistakes to find the controls but the other rest did pretty good. Tim, Art, Patti and I discussed about our O' mistakes. Then later, Patti and I talked to Ann Fitch and her boyfriend Lou for about half hour. Of course, we were discussed about the map and other news.

Stretching 18:00 [2]
shoes: Nike Air Training

Saturday Apr 22, 2006 #

Stretching 34:00 [3]
slept:6.1 weight:157.2lbs shoes: Nike Air Training

Body fat - 18%

Cross Country (treadmill) 35:00 [1] 4.3 mi (8:08 / mi)
shoes: Nike Air Training

Wednesday Apr 19, 2006 #

Climb Stairs 47 [2]
slept:5.0 weight:155.6lbs

Body fat - 18%

Tuesday Apr 18, 2006 #

Climb Stairs 40 [1]
slept:5.6 shoes: Clark casual work shoes

Stretching 23:45 [2]
shoes: Nike Air Training

Running 54:36 [1] 5.8 km (9:25 / km)
shoes: Nike Air Training

Fabulously weather and dry for running and other activities too. Patti and I ran lightly together from our home to Piney Orchard Nature Trail. We didn't realize the PO nature trail is huge. See our running route- http://www.gmap-pedometer.com/?r=131976. It seems good place for orienteering. I told Patti "Now, we have our own orienteering for practice or party". ;-)

Monday Apr 17, 2006 #

Note
slept:5.2 weight:154.6lbs

Body fat - 17%

Saturday Apr 15, 2006 #

Stretching 14:00 [2]
slept:6.0 weight:155.4lbs shoes: VJ Falcon 1

Body fat - 18%

Running 6:00 [1]
shoes: VJ Falcon 1

Orienteering race 1:34:46 [3] 5.01 km (18:55 / km) +170m 16:10 / km
shoes: VJ Falcon 1

Orienteering at DVOA - Fair Hill, MD. Great weather and lil warm for April. It was my 2nd Green course. They ran out of green course control descriptions. So, I had to copy my own green description or control card and put it on description card holder on my forearm. I never like to read clue symbol from the map. Apparently, I copied sloppy the clue that caused me missed punch (wrong control number). $#%^&$#@!!! But I continue to completed the course. I made a few mistakes. Of course, I will continue stay in green courses from now on. I have had only about 9 months experience on O' which I think I could have do better than this. See what's happened this coming Sunday at DVOA - Brandywine.
C • Fair Hill 3

Friday Apr 14, 2006 #

Note
slept:8.5 weight:156lbs

Body fat - 19% Don't feel 100 % and out of breath easly while running. I guess I need to eat more energy food and drink too.

Running 17:48 [1]
shoes: Nike Air Training

Stretching 29:49 [3]
shoes: Nike Air Training

Cycle situps - 100 + crunches - 15.

Thursday Apr 13, 2006 #

Note
slept:5.5 weight:155.2lbs

Body fat - 18%

Wednesday Apr 12, 2006 #

Note
(sick)

Tuesday Apr 11, 2006 #

Note
(sick)

Sunday Apr 9, 2006 #

Orienteering 2:12:06 [3] 5.71 km (23:08 / km) +85m 21:32 / km
slept:6.3 weight:156.2lbs shoes: VJ Falcon 1

Body fat - 18%
My first time on green course since I joined O' last year July. I still need more practice read on contours and counting pace. I missed punch on control #4. I still not sure why I couldn't find it. My physical feels good and energy after O' but very hungry. :-)

Saturday Apr 8, 2006 #

Note
slept:7.0 weight:155.8lbs

Body fat - 19%

Friday Apr 7, 2006 #

Note
slept:6.2 weight:156.1lbs

Running 1:04:52 [2] 7.59 km (8:33 / km)
shoes: Nike Air Training

At the beginning, I feel so sluggish but keep running as I can for about 2 miles then walk and run. It seems my body ran out of gas somehow. I ate all green salad with lil chicken for lunch. Also, I had a yogurt about an hour before go out run. See my running route - http://www.gmap-pedometer.com/?r=107801

Wednesday Apr 5, 2006 #

Running 49:52 [2] 5.56 km (8:58 / km)
slept:5.0 weight:156.4lbs shoes: Nike Air Training

Body fat - 18%
http://www.gmap-pedometer.com/?r=104254

Climb Stairs 2:12 [2]
shoes: Clark casual work shoes

Went up 7 floors at 3 times on that day.

Monday Apr 3, 2006 #

Note
slept:4.8 weight:155.4lbs

Body fat - 18%

Sunday Apr 2, 2006 #

Note
slept:6.2 weight:155lbs

Shoot! I was suppose to go to QOC - Manassas for orienteering. While, I was on about half way to Manassas (about 45min on the road). I forget to bring my wallet and $$$. My car need gas. Had to return to home. I was so upset that I couldn't make it. Then I decided go to Patuxent Refuge to run on trails. It is better than do nothing anyway.

Running 1:27:00 [2] 4.4 mi (19:46 / mi)
shoes: VJ Falcon 1

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