Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m
	Orienteering	7	15:39:47	22.91		36.88		451
	Biking	16	7:22:34	95.89	(4:37)	154.32	(2:52)	168
	Running	2	51:06	5.08	(10:03)	8.18	(6:15)	41
	Calisthenics	1	47:00
	Total	26	24:40:27	123.89		199.38		660
	[1-5]	16	14:04:02
averages - sleep:5.3 weight:149.7lbs

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Monday Apr 30, 2012 #

Biking (commute) 11:22 [3] 2.37 mi (4:48 / mi)
slept:5.2 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 27.1

Biking (commute) 18:25 [3] 4.25 mi (4:20 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.8
Max mph - 28.0

Sunday Apr 29, 2012 #

Event: DVOA Fair Hill - Big Elk Chapel

Saturday Apr 28, 2012 #

Event: QOC Rosaryville

1 PM

Orienteering (Green course) 1:21:24 [0] 4.73 mi (17:13 / mi) +166m 15:31 / mi
slept:6.2 weight:148lbs shoes: Jalas BLACK

Green - Splits

Friday Apr 27, 2012 #

Orienteering (Couse setting) 4:33:50 [3]
slept:5.8 weight:149lbs shoes: Icebug Heros

Put up 44 controls for tomorrow events.

Thursday Apr 26, 2012 #

Note
slept:5.0 weight:150lbs (rest day)

Raining in the morning - no commute biking.... Decide to resting for the day before tomorrow. Tomorrow will go to Rosaryville State Park to setup controls for Saturday MTBO and Foot O' events.

Wednesday Apr 25, 2012 #

Biking (commute) 11:00 [3] 2.37 mi (4:38 / mi)
slept:4.8 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 27.1

Biking (commute) 18:44 [3] 4.24 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 23.8

Tuesday Apr 24, 2012 #

Biking (commute) 11:36 [3] 2.37 mi (4:54 / mi)
slept:4.7 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 28.0

Biking (commute) 18:11 [3] 4.24 mi (4:17 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.0
Max mph - 28.3

Sunday Apr 22, 2012 #

Event: QOC Mason Neck

Orienteering (Pick up Controls) 22:00 [3]
shoes: Jalas BLACK

Pick up 7 controls.

12 PM

Orienteering (Green) 1:39:55 [0] 5.13 mi (19:28 / mi) +5m 19:24 / mi
ahr:140 max:189 slept:6.5 weight:149lbs shoes: Jalas BLACK

Cold & raining & nasty & flat terrains!!!

Green - Splits

Very sad news! I was told that one of elite orienteering 15 years old Ukraine boy who is still missing in the woods for more than 2 weeks. The Ukraine Deaf O’ team were training for this summer European Deaf Orienteering Championships when it happened. The Ukrainian rescue team are seaching for him by k-9 dogs and helicopters. Still no luck yet. Send our prayers to the O’ boy.

Friday Apr 20, 2012 #

Orienteering (Vetting/streamers) 2:12:00 [3]
slept:6.0 weight:148lbs shoes: Icebug Heros

Did a few put up streamers and vetted on some controls at Rosaryville State Park.

Thursday Apr 19, 2012 #

Biking (commute) 11:04 [3] 2.37 mi (4:40 / mi)
slept:5.3 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 27.3

Biking (commute) 19:07 [3] 4.24 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 30.0

Wednesday Apr 18, 2012 #

Biking (commute) 11:31 [3] 2.37 mi (4:52 / mi)
slept:4.4 weight:151lbs shoes: Under Armour Cross Trainer

Surprise - strong wind and mostly headwind on way to Odenton MARC station plus racing with another cyclist for about an mile. It was fun. BTW, I beat him this time.
Avg mph - 12.3
Max mph - 26.7

Biking (commute) 18:38 [3] 4.25 mi (4:23 / mi)
shoes: Under Armour Cross Trainer

On WB&A trail way to home, there were so many squirrels running across the trail. Saw one odd squirrel that has looks like rabbit tail. Maybe the tail has been cut off. Never seen before and was trying to get my smartphone to get some picture but too late. Will keep my eyes in future and have my smartphone ready. I thought I was dreaming or imaging but didn't.

Avg mph - 13.6
Max mph - 24.7

Tuesday Apr 17, 2012 #

4 AM

Biking (commute) 11:22 [0] 2.32 mi (4:54 / mi) +13m 4:49 / mi
slept:4.8 weight:149lbs shoes: Under Armour Cross Trainer

4 PM

Biking 17:10 [0] 4.04 mi (4:15 / mi) +49m 4:06 / mi
shoes: Under Armour Cross Trainer

Monday Apr 16, 2012 #

4 AM

Biking (commute) 11:10 [0] 2.33 mi (4:48 / mi) +12m 4:44 / mi
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

8 AM

Biking 33:40 [0] 7.45 mi (4:31 / mi) +94m 4:21 / mi
shoes: Under Armour Cross Trainer

Saturday Apr 14, 2012 #

Calisthenics 47:00 [3]
slept:5.8 weight:150lbs shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 25

10 AM

Orienteering (Hanging Streamers) 3:48:45 [0] 8.54 mi (26:47 / mi) +210m 24:53 / mi
ahr:114 max:166 shoes: Icebug Heros

Put up streamers at Rosaryville State Park for April 28th MTBO/Foot O' event.

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Thursday Apr 12, 2012 #

Biking (commute) 11:36 [3] 2.37 mi (4:54 / mi)
slept:4.8 shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 27.3

Biking (commute) 20:41 [3] 4.28 mi (4:50 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 23.3

Wednesday Apr 11, 2012 #

Biking (commute) 11:32 [3] 2.37 mi (4:52 / mi)
slept:4.9 shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 28.7

Biking (commute) 19:14 [3] 4.26 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Tuesday Apr 10, 2012 #

Biking (commute) 11:22 [3] 2.38 mi (4:47 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 28.7

Biking (commute) 19:07 [3] 4.23 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 24.7

Saturday Apr 7, 2012 #

11 AM

Orienteering (Green course) 1:41:53 [0] 4.51 mi (22:34 / mi) +70m 21:32 / mi
ahr:124 max:152 slept:6.2 weight:150lbs shoes: Jalas BLACK

Event at SVO - Gifford Pinchot State Park, PA

Friday Apr 6, 2012 #

8 AM

Running 13:38 [0] 1.42 mi (9:36 / mi) +18m 9:14 / mi
ahr:138 max:147 slept:5.8 weight:150lbs shoes: addidas Supernova Riot

Took my car to the shop. I was going out for run for about 45 minutes while the mechanic work on it. Expected it would take to do on my car for an hour but it done in 15 minutes. Had go back to pick up the car. Short run uh huh!

Thursday Apr 5, 2012 #

Biking (commute) 11:35 [3] 2.37 mi (4:53 / mi)
slept:4.6 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 27.6

Biking (commute) 19:33 [3] 4.24 mi (4:37 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.0
Max mph - 21.8

Wednesday Apr 4, 2012 #

Biking (commute) 10:59 [3] 2.36 mi (4:39 / mi)
slept:4.8 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 25.6

Biking (commute) 19:57 [3] 4.23 mi (4:43 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 22.6

Tuesday Apr 3, 2012 #

Biking (commute) 11:38 [3] 2.46 mi (4:44 / mi)
slept:5.0 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.3

Biking (commute) 18:55 [3] 4.23 mi (4:28 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 25.0

7 PM

Running 37:28 [0] 3.66 mi (10:14 / mi) +23m 10:02 / mi
ahr:143 max:164 shoes: addidas Supernova Riot

Monday Apr 2, 2012 #

Biking (commute) 11:52 [3] 2.38 mi (4:59 / mi)
slept:5.9 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 25.0

Biking (commute) 21:33 [3] 4.53 mi (4:45 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 23.3
There were gusty wind - mostly headwind all way to home.

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