Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m
	Orienteering	8	15:25:23	26.38		42.46		568
	Calisthenics	7	4:10:10
	Biking	3	2:24:05	32.67	(4:25)	52.58	(2:44)
	Field Checking	1	2:18:00
	Running	2	1:02:39	6.18	(10:08)	9.94	(6:18)	17
	Warm up	3	43:00
	Total	17	26:03:17	65.23		104.98		585
	[1-5]	12	19:10:02
averages - sleep:5.6 weight:154.9lbs

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Wednesday Apr 28, 2010 #

Calisthenics 15:00 [3]
slept:4.9 weight:155lbs shoes: Nike Air Training

At Piney Orchard Fitness Ctr - did some weights and stretching.

5 PM

Biking 55:21 [0] 10.77 mi (5:08 / mi)
shoes: Nike Air Training

On WB&A trail and Strawberry Lake Dr. There were some headwind and sidewind and chilly but wear properly clothes that keep me warm and dry.

Tuesday Apr 27, 2010 #

5 PM

Running 28:27 [0] 3.67 km (7:45 / km) +17m 7:35 / km
slept:5.4 weight:154lbs shoes: addidas Supernova 5

On Piney Orchard Nature trail with Patti. I had to slow down cuz Patti's ankle was bothering. She should have put the braces on it. Anyway, it was a good run..

Monday Apr 26, 2010 #

Calisthenics 45:00 [3]
slept:4.2 weight:154lbs shoes: addidas Supernova 5

Cycle situps - 85 + crunches - 25.

Sunday Apr 25, 2010 #

Event: QOC: Fountainhead

Orienteering 2:23:00 [3] 5.9 km (24:14 / km) +245m 20:04 / km
slept:5.9 weight:153lbs shoes: VJ Intergrators

At Fountainhead in Lorton, VA. The terrian has mostly reentrants and spurs which I am not very good with those. After about 25 minutes, I was already dehyrated and disoriented. My right groin and hamstring were bothering that cause slow down. It could be effect with age. Grr.. So my result was DNF only 2 left controls to completed but ran out of time.

C • Grr.. 2

Saturday Apr 24, 2010 #

Calisthenics 33:00 [3]
slept:6.4 weight:156lbs shoes: addidas Supernova 5

Cycle situps - 85

Field Checking 2:18:00 [3]
shoes: addidas Supernova 5

At New Holland, PA - Spring Gulch Resort campground. I, Billy Allaband and Patti were doing the field checking for make a brand new basic orienteering map for special event on June. The event called Eastern Deaf Timberfest. This event will be 14th and 2nd time for orienteering. The EDT committee told me there will be about 300 to 400 campers will show up.

Wednesday Apr 21, 2010 #

Calisthenics 44:10 [3]
slept:4.9 weight:157lbs shoes: addidas Supernova 5

Cycle situps - 85 and 20 crunches.

Sunday Apr 18, 2010 #

Event: QOC & SVO: McKeldin - The Stumble

Orienteering 1:12:00 [3]
slept:5.8 weight:156lbs shoes: addidas Supernova 5

At Patapsco State Park - McKeldin at 8:30am setup 8 controls for mostly white and some yellow courses.

Warm up 12:00 [3]
shoes: Ice Bug MR3 BUGrip

Was little overwhelmed with many new deaf people who came first time for orienteening. Patti and I spend time to explaining how to read map and compass. We were in hurry to put up our orienteering clothes, gaiters and shoes then zoom and join with group of Stumble orienteers along with Ted Good. It was cool to across the river. Of course, the water was cold.

Orienteering 21:41 [3]
shoes: addidas Supernova 5

Pick up 7 controls on northeast side of McKeldin.

11 AM

Orienteering 2:52:31 [0] 13.26 km (13:00 / km)
shoes: Ice Bug MR3 BUGrip

My first time experince with Stumble event. Really like it and will do again next year. I was little slow to decide to setup route to the "window" area. Got one bad error and lost about 10 minutes and small error about 6 minutes. Also, about 2 minutes due one of epunch unit didn't blink so I wait until Gary Smith came and punch the "bad epunch unit" didn't blink and no sound either. Just want to make sure I don't get "MP". Later, Val told me that epunch unit battery is dead.

Short - Splits

Saturday Apr 17, 2010 #

Warm up 15:00 [3]
shoes: addidas Supernova 5

At Woodstock Inn by Patapsco State park. Eddie and I were waiting for Ted with controls and epunches. Gorgeous cool, dry and sunny at 9:15am.

Orienteering 2:13:42 [3]
slept:6.2 weight:156lbs (injured) shoes: VJ Intergrators

Setup controls & epunches for white, yellow and orange courses for tomorrow event. Also, put up the several gallons of water and cups.

Wednesday Apr 14, 2010 #

Running 34:12 [3] 3.9 mi (8:46 / mi)
slept:4.6 weight:155lbs (injured) shoes: addidas Supernova 5

From home to Piney Orchard Nature trail then around the Duck Cove pond then return home. Feel a little tired and heavy.

Sunday Apr 11, 2010 #

10 AM

Orienteering (Green M-55) 1:19:52 [0] 5.33 km (15:00 / km) +48m 14:21 / km
shoes: Ice Bug MR3 BUGrip

Sunday Middle - Green - Splits

Saturday Apr 10, 2010 #

Calisthenics (East Fork State Park) 22:00 [3]
slept:6.4 (injured) shoes: addidas Supernova 5

Arrived East Fork State Park in Ohio around 9:00am. Little chilly but nice sunny and dry. Warm up run on parking lot then trail to the start area.

Orienteering 2:42:00 [3] 7.0 km (23:09 / km) +275m 19:21 / km
shoes: VJ Intergrators

Thank god! Nadim did warned me about steeps and gullies before I left last Thursday. Also, most of the trails were muddy. Thorns were almost everywhere but runable.

Saturday Long - Green - Splits

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship

Calisthenics 33:00 [3]
slept:6.8 shoes: addidas Supernova 5

Cycle situps - 75

Warm up 16:00 [3]
shoes: Ice Bug MR3 BUGrip

At East Fork Park - warm up run from parking to start area.

Orienteering (Green M 55) 1:03:33 [3] 3.7 mi (17:10 / mi)
shoes: Ice Bug MR3 BUGrip

Did it ok but one error run 180 degree for about 2 minutes and off course for about 2 minutes. The terrian ground were soft and muddy but the weather were excellent with cool and dry and sunny.

Friday Middle 8-Green - Splits

Tuesday Apr 6, 2010 #

Biking 38:34 [3] 9.2 mi (4:12 / mi)
slept:5.2 weight:154lbs (injured)

From home to NovaCare PT then back home. Was planning to biking more but got dark already when left the PT. I should have brought my bike lights.

Calisthenics (PT) 58:00 [3]
(injured) shoes: Nike Air Training

This time my neck was so stiff and strain for almost a week. The PT gave me some different way to do with both arms and neck.

Monday Apr 5, 2010 #

Biking 50:10 [3] 12.7 mi (3:57 / mi)
slept:4.6 weight:154lbs (injured)

There were so much "traffic" on WB&A trail. There were so many runners, baby strollers, walkers, dogs and squirrels. Almost ran over squirrels twice. Had to slow down and quite few stops. Wants to continue biking longer and faster but will do next time.

Sunday Apr 4, 2010 #

11 AM

Orienteering (Vetting) 1:17:04 [0] 5.01 km (15:22 / km)
slept:6.4 weight:154lbs (injured) shoes: VJ Intergrators

Perfect weather to go anywhere so went to McKeldin State Park. Do some vetting for white, yellow and orange courses. I think I'm all done with it.

Thursday Apr 1, 2010 #

Note
slept:6.7 weight:156lbs (injured)

Went to for endoscopy due problem with shallow. Sometimes, food got stuck down by reflex area. They put me into sedative then exam for about half hour. The Dr. found that I have mild hiatal hernia and biosies in few area of esophagus. Will go back for follow up in 2 weeks. Nothing serious but probably they will give me some medicine.

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