Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Nov 30, 2006:

	activity	#	time	miles		km		+m
	Orienteering	1	6:25:10	3.38		5.44		195
	Stretching	5	2:47:40
	Running	5	1:49:57	7.87		12.66
	Cross Country	2	57:00	4.15	(13:44)	6.68	(8:32)
	Treadmill	1	30:00	2.44	(12:18)	3.93	(7:38)
	Total	6	12:29:47	17.84		28.71		195
averages - sleep:5.4 weight:155.2lbs

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Wednesday Nov 29, 2006 #

Running 15:55 [3]
shoes: Nike Air Zoom

Running from my home to Piney Orchard Community Fitness Ctr. Then workout there for about an hour then running back home.

Stretching 28:49 [3]
shoes: Nike Air Zoom

Cycle situps - 85 & crunches - 20

Treadmill 30:00 [3] 2.44 mi (12:18 / mi)
shoes: Nike Air Zoom

Monday Nov 27, 2006 #

Running 21:12 [1] 2.2 mi (9:38 / mi)
slept:5.4 weight:155lbs shoes: Nike Air Zoom

Finally, I'm back to workout since Nov 13th due whiplash. My neck feels much better but still slight stiff.

Stretching 29:38 [2]
shoes: Nike Air Zoom

Cycle situps - 85.

Monday Nov 20, 2006 #

Note
slept:5.1 weight:154.6lbs (injured)

Severe whip lash since Nov 13th.

Tuesday Nov 7, 2006 #

Running 14:21 [2]
slept:5.0 weight:155.2lbs shoes: Nike Air Zoom

My wife, Patti and I ran from home to community to vote. Afterward, we both workout at the fitness room then ran back home.

Stretching 40:53 [3]
shoes: Nike Air Zoom

Cycle situps 75 + crunches - 20.

Cross Country 22:00 [3] 2.0 mi (11:00 / mi)
shoes: Nike Air Zoom

Sunday Nov 5, 2006 #

Orienteering 3:38:00 [1]
slept:6.6 weight:156lbs

DVOA - White Clay Park near Newark, DE. Lil chilly and nice bright sunny! I got there early morning to help setup the event. There were 8 deaf orienteers and deaf event director involved this event. The event went very well and smooth. It was the 1st time for us to take the event. After I completed O' then I help with finish line.

Orienteering 2:47:10 [3] 5.44 km (30:44 / km) +195m 26:04 / km
shoes: VJ Falcon 1

DVOA - White Clay park near Newark, DE. It was the worst I ever play orienteering. I was not so happy about it. After control #4, I feel real good but after control #5. I was out of breath and ran out of gas quickly. Then I got dizzy and become disorient. After completed the green course, I got a migraine headache. No wondering why I didn't do well.. Oh well...........

Saturday Nov 4, 2006 #

Stretching 36:22 [3]
slept:5.0 weight:155lbs shoes: Nike Air Zoom

Workout at Piney Orchard Fitness Center at 5:15AM. I was disppointed that the Fitness setup limited time to use the treadmill from 30 min to 20 min. 20 min is NOT enough. I am gonna complain to the fitness about it.

Running 20:00 [2] 2.25 mi (8:53 / mi)
shoes: Nike Air Zoom

Treadmill - 6.0 mph then 5 min on 4.8 mph (cool down)

Cross Country 35:00 [3] 2.15 mi (16:17 / mi)
shoes: Nike Air Zoom

Cross Country on grade 3 steep.

Wednesday Nov 1, 2006 #

Running 38:29 [2] 5.5 km (7:00 / km)
slept:5.1 weight:155.2lbs shoes: Nike Air Zoom

Stretching 31:58 [3]
shoes: Nike Air Zoom

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