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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Jun 30, 2006:

activity # timemileskm+m
  Running7 2:44:57 7.75 12.47
  Stretching7 2:34:38
  Walk - Fast Pace1 1:22:33
  Cross Country2 57:42
  mowing!1 44:00
  Treadmill1 30:00 2.85(10:32) 4.59(6:32)
  Orienteering1 24:35 0.99(24:44) 1.6(15:22)
  Climb Stairs8 10:04
  Cool Down1 5:00
  Total17 9:33:29 11.59 18.66
averages - sleep:5.7 weight:154lbs

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Friday Jun 30, 2006 #

Note
slept:5.0 weight:153.6lbs (rest day)

Will go to Fenwick Island, DE today and staying til Sunday AM. Will try to run along the ocean tomorrow.

Thursday Jun 29, 2006 #

Stretching 24:04 [2]
slept:5.3 weight:152.6lbs shoes: Nike Air Training

BF - 19%
Cycle situp - 76 & crunches 20

Running 34:43 [2] 4.07 km (8:32 / km)
shoes: Nike Air Training

Nice evening in 80 degree but slight humid and mostly shade.

Wednesday Jun 28, 2006 #

Climb Stairs 44 [2]
slept:5.5 weight:156lbs shoes: Clark casual work shoes

mowing! 44:00 [1]

I was planning to go out running and workout but had to mow the lawn. The grass were about 7 inches high and more rain coming tmw and Friday.

Tuesday Jun 27, 2006 #

Stretching 26:15 [2]
slept:6.2 weight:156lbs shoes: Nike Air Training

Treadmill 30:00 [2] 2.85 mi (10:32 / mi)
shoes: Nike Air Training

Saturday Jun 24, 2006 #

Stretching 22:40 [2]
slept:6.4 weight:154.6lbs shoes: Nike Air Training

BF - 18% Cycle situps - 105

Running 23:24 [1] 3.24 km (7:13 / km)
shoes: Nike Air Training

Cool Down 5:00 [1]
shoes: Nike Air Training

Friday Jun 23, 2006 #

Stretching 12:22 [1]
slept:6.6 weight:154lbs shoes: Nike Air Training

BF -18%

Running 15:02 [1] 2.1 km (7:10 / km)
shoes: Nike Air Training

I was planned to run for more than an hour this AM but I got up so late. Running at 6:30AM with humid from after big and nasty thunderstorm earlier this AM but nice fresh air to breath while running. Will try to run longer tmw.

Thursday Jun 22, 2006 #

Climb Stairs 44 [2]
slept:5.5 weight:155lbs

BF - 19%

Wednesday Jun 21, 2006 #

Climb Stairs 2:12 [2]
slept:5.5 weight:154lbs shoes: Clark casual work shoes

BF-18%

Stretching 22:45 [2]
shoes: Nike Air Training

100 cycle sit ups + 20 crunches.

Cross Country 24:00 [1]
shoes: Nike Air Training

Running 23:22 [1]
shoes: Nike Air Training

Tuesday Jun 20, 2006 #

Note
slept:4.5 weight:153.2lbs

Note
(rest day)

Monday Jun 19, 2006 #

Climb Stairs 43 [2]
slept:5.5 weight:153.4lbs shoes: Clark casual work shoes

BF- 17%

Stretching 23:44 [2]
shoes: Nike Air Training

Cross Country 33:42 [2]
shoes: Nike Air Training

Sunday Jun 18, 2006 #

Running 18:56 [1] 1.9 mi (9:58 / mi)
slept:6.5 weight:154.4lbs shoes: Nike Air Training

BF - 17%
At 5:30AM, I felt lil better than yesterday. I could have take longer run but my daughter is making me a special father's day breakfast. Maybe we will go for biking sometimes today.

Saturday Jun 17, 2006 #

Running 26:54 [1]
slept:6.0 weight:153.6lbs shoes: Nike Air Training

Run at 9:00AM before the heat wave comes in. Nice warm air and sunny. At the beginning of running, I felt like I am carry 50lbs on me. After about 15 minutes, I feel much lighter but tired quickly 10 minutes later. Will do it again tmw AM for sure.

Stretching 22:48 [2]
shoes: Nike Air Training

Cycle situps - 90 & crunches - 20

Tuesday Jun 13, 2006 #

Note
slept:5.5 weight:152.8lbs

BF - 18%
Yesterday, Dr said OK for running, workout and many more other activities. YES!!!!

Climb Stairs 2:37 [2]
shoes: Clark casual work shoes

Total 19 floors.

Monday Jun 12, 2006 #

Note
slept:5.5 weight:153.2lbs

BF - 18%
Today, will see Dr about my surgery result. Hopefully, afterward I can running and workout.

Walk - Fast Pace 1:22:33 [2]

Walked with Patti, Missy and her 2 dogs along in Piney Orchard Nature trail. We could have take longer walk but Missy found 2 ticks on her. We decided to go back home.

Sunday Jun 11, 2006 #

Orienteering race 24:35 [1] 1.6 km (15:22 / km)
slept:7.0 weight:153.6lbs shoes: VJ Falcon 1

BF - 18%
Another fabulous day! Missy Kaler from FLO, who is visiting with us for 2 weeks. Missy, Patti, and I all went to QOC Beer Chase orienteering at Jug Bay, MD. It was fun and our first time with Beer Chase. I wasn't suppose to play due my doctor order but I broke the Dr.'s order. I was so temptation to play. So, I went for the short course and took me completed 24:35. I felt great and no pain at all. I could have taken long course. This afternoon, I will see the Dr and hopefully that I can go workout and running and more......

Saturday Jun 10, 2006 #

Running 22:36 [1]
slept:6.3 weight:154lbs shoes: Nike Air Training

BF - 18%
I feel alot better since three or four weeks ago. The weather was so fabulous and perfect day for outdoor activities. So, I decided to run to see how I feel. Not bad. I had to take it real easy and build up my strength slowly.

Thursday Jun 8, 2006 #

Climb Stairs 42 [2]
slept:5.0 weight:153.4lbs shoes: Clark casual work shoes

BF - 18%
The pain is going away very slowly. I hope it will completed gone by next week. Wait and see..... I will try do some light exercise after work.

Wednesday Jun 7, 2006 #

Climb Stairs 47 [1]
slept:4.5 weight:154.2lbs shoes: Clark casual work shoes

BF - 18%
I feel lil better but slowly recovery from outpatient surgery. Will try exercise couple of minutes each day. Will see the Dr. on this Monday and hope he will let me running and more exercises.

Monday Jun 5, 2006 #

Note
(injured) (sick)

I had a outpatient surgery earlier today. I feel very miserable and painful. Dr. order me no workout or stretching or anythng for a WEEK. No orienteering this Sunday. That's very disappoint. I am already restless and upset.

Saturday Jun 3, 2006 #

Note
slept:7.0 weight:154.2lbs

BF - 17%
Will see Dr. this coming Monday. Hopefully, the Dr. will surgery right away. Can't wait to get this over.

Friday Jun 2, 2006 #

Note
slept:5.2 weight:154.6lbs

BF - 17%
Yesterday, I went to see the Dr. I will need a surgery. I am hoping they can schedule for surgery ASAP then I can go back my workout and O' routine. I'm so restless. That thing surely is pain in the ass.

Thursday Jun 1, 2006 #

Note
slept:5.0 weight:153.6lbs

BF - 17%
Still in pain. This afternoon, will see Dr. Can't wait to get better and get back to workout.

Climb Stairs 1:35 [1]
shoes: Clark casual work shoes

(3) times climb stairs 6 floors. Seems feel lil better.

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