Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Nov 30, 2008:

	activity	#	time	miles	km	+m
	Orienteering	4	8:07:03	15.08	24.27	515
	stretching & weightlifting	2	1:24:22
	Running	3	1:11:59	5.06	8.15
	Warm up	3	37:38
	Total	8	11:21:02	20.14	32.42	515
averages - sleep:6.3 weight:153.1lbs

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Sunday Nov 16, 2008 #

Event: DVOA Fair Hill, Mid-atlantic champs

Note
slept:6.0

Got up at 4:45am. Couldn't get more sleep.

Warm up 12:00 [3]
shoes: Inov 8 Mudrock 280

Fair Hill - Big Elk Chapel, MD - Windy, chilly and cloudy.

Orienteering (Green course) 1:47:24 [3] 5.4 km (19:53 / km) +100m 18:12 / km
shoes: Inov 8 Mudrock 280

Orienteering (Sprint Relay for QOC) 12:01 [3] 1.3 km (9:15 / km) +40m 8:01 / km
shoes: Inov 8 Mudrock 280

Saturday Nov 15, 2008 #

Running 15:17 [2]
shoes: addidas Supernova 5

Just for warm up for tomorrow at DVOA Mid-Atlantic Champs.

stretching & weightlifting 37:10 [3]
slept:7.2 weight:154lbs shoes: addidas Supernova 5

Cycle situps - 90 and crunches 20.

Sunday Nov 9, 2008 #

Event: DVOA Elk Neck

Event: QOC: Little Bennett

Orienteering (Green course) 1:35:09 [3] 5.1 km (18:39 / km) +160m 16:08 / km
shoes: VJ Falcon 2

QOC-Little Bennett Sunny, partly cloudy and some windy in the 50's. I was kind of tired and sore from fell during night-o. Still didn't use the pace count. There were plenty of catching features. I think I have only made about total 10 minutes mistakes the whole course.

Saturday Nov 8, 2008 #

Event: QOC: Little Bennett - Night-O

Orienteering (Night-O) 1:44:00 [3] 4.1 km (25:22 / km) +90m 22:51 / km
shoes: VJ Falcon 2

QOC-Little Bennett at Clarksburg, MD with nice cool dry and moonlight. This was my very first night-o. I decided to choose orange course to see how I do with headlamp and dark in the woods. Most of the controls were kind of easy to find but the 2 of controls were difficult. I should have to use the pace count to find it. Didn't think about to use the pace count. I love it the night-o. Want to do it again soon!

Thursday Nov 6, 2008 #

Running 26:15 [2] 3.78 km (6:57 / km)
slept:5.4 weight:153.6lbs shoes: addidas Supernova 5

From my house to MARC Odenton station to pick up my car. Use my headlight. Gorgeous cool and slight humid. I love the smell of the leaves.

Wednesday Nov 5, 2008 #

stretching & weightlifting 47:12 [3]
shoes: Nike Air Zoom

Cycle situps - 100 & crunches - 25

Tuesday Nov 4, 2008 #

Warm up 11:51 [3]
slept:5.0 weight:152.6lbs shoes: addidas Supernova 5

On Election night, with drizzle in mid 50's. Decided to run to the election station.

Running 30:27 [3] 4.37 km (6:58 / km)
shoes: addidas Supernova 5

Got to the election station line. There were about 8 people front of me. It took me to vote about 9 minutes. That's it and so quick! :-)

Sunday Nov 2, 2008 #

Event: QOC: Rosaryville

Warm up 13:47 [3]
shoes: VJ Falcon 2

QOC-Rosaryville, MD. It is one of my favorite park and this is my 2nd time. I spend about 15 minutes with deaf lady Gail Edwards to explaining about the o' clues, map and etc... Surprise! Several QOC people are learning American Sign Language (ASL). :-) Cool!!

Orienteering 2:14:18 [3] 5.2 mi (25:50 / mi) +125m 24:02 / mi
slept:7.7 weight:152.2lbs shoes: VJ Falcon 2

I decided to work on with pace count this time. I don't concern about the time or mistakes. Did on 3 controls with using pace counts. The first control seems did made actually but the other 2 controls were way off. It seems I need to adjust my pace count for uphill or downhill. Will do it again next week at Little Bennett.

Orienteering 34:11 [1]
shoes: VJ Falcon 2

Pick up 6 controls and epunch units.

Green - Splits

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