Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Jun 30, 2012:

	activity	#	time	miles		km		+m
	Biking	17	13:00:56	157.49	(4:58)	253.46	(3:05)
	Calisthenics	7	5:13:00
	Orienteering	2	2:16:09	9.29	(14:39)	14.96	(9:06)	209
	Hiking	1	1:19:05	2.55	(30:59)	4.11	(19:15)	22
	Running	2	56:34	4.85	(11:39)	7.81	(7:15)	80
	Total	25	22:45:44	174.19		280.34		311
	[1-5]	20	18:13:56
averages - sleep:5.5 weight:149.1lbs

2:31

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Wednesday Jun 27, 2012 #

Biking (commute) 11:43 [3] 2.38 mi (4:55 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 27.6

Biking (commute) 19:57 [3] 4.25 mi (4:42 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 22.4

Calisthenics (Swiss Ball) 27:00 [3]
shoes: Under Armour Cross Trainer

Swiss ball situps - 35

Tuesday Jun 26, 2012 #

Biking (commute) 11:57 [3] 2.38 mi (5:01 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 11.9
Max mph - 28.7

Biking (commute) 22:58 [3] 4.36 mi (5:16 / mi)
shoes: Under Armour Cross Trainer

Very strong headwind and uphill that cause my average mph is below normal.
Avg mph - 11.3
Max mph - 22.6

5 PM

Running (Fast walk/running) 32:05 [0] 2.37 mi (13:32 / mi) +58m 12:35 / mi
ahr:109 max:136 shoes: Asics-Gel Phoenix

Along with Patti.

Monday Jun 25, 2012 #

Biking (commute) 11:12 [3] 2.38 mi (4:42 / mi)
slept:5.8 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 29.4

Biking (Capital Bikeshare) 11:04 [3] 2.1 mi (5:16 / mi)
shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 12:50 [3] 2.1 mi (6:07 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 20:23 [3] 4.25 mi (4:48 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 24.7

Calisthenics 42:00 [3]
shoes: Under Armour Cross Trainer

Sunday Jun 24, 2012 #

Biking 54:27 [3] 10.45 mi (5:13 / mi)
shoes: Under Armour Cross Trainer

Along with Patti and her pace.
Avg mph - 11.5
Max mph - 21.2

Saturday Jun 23, 2012 #

4 PM

Orienteering (SSS-Wheaton) 1:18:03 [0] 5.71 mi (13:40 / mi) +149m 12:39 / mi
ahr:139 max:162 slept:6.8 weight:148lbs shoes: addidas Supernova Riot

Friday Jun 22, 2012 #

Biking (commute) 11:26 [3] 2.38 mi (4:48 / mi)
slept:5.5 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 29.0

Biking (commute) 18:15 [3] 4.24 mi (4:18 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.9
Max mph - 29.4

Thursday Jun 21, 2012 #

Biking (commute) 11:22 [3] 2.38 mi (4:47 / mi)
slept:5.6 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 29.4

Biking (commute) 18:51 [3] 4.24 mi (4:27 / mi)
shoes: Under Armour Cross Trainer

My bike computer show temp was 97 degrees. Very HOT!!!
Avg mph - 13.5
Max mph - 27.6

Wednesday Jun 20, 2012 #

Biking (commute) 11:00 [3] 2.38 mi (4:37 / mi)
slept:5.0 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 29.0

Biking (Capital Bikeshare) 10:56 [3] 2.1 mi (5:12 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 18:42 [3] 4.24 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Very HOT around 95 degrees....

Avg mph - 13.6
Max mph - 25.3

Tuesday Jun 19, 2012 #

Biking (commute) 11:26 [3] 2.39 mi (4:47 / mi)
slept:4.9 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 27.3

Biking (Capital Bikeshare) 11:02 [3] 2.1 mi (5:15 / mi)
shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 13:11 [3] 2.1 mi (6:17 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 28:00 [3] 4.68 mi (5:59 / mi)
shoes: Under Armour Cross Trainer

Biking along with Patti for the first time since last March.

Monday Jun 18, 2012 #

Biking (commute) 11:06 [3] 2.38 mi (4:40 / mi)
slept:5.1 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 28.0

Biking (commute) 19:11 [3] 4.24 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 26.7

Calisthenics 56:00 [3]
shoes: Under Armour Cross Trainer

Swiss ball crunches - 30

Saturday Jun 16, 2012 #

Calisthenics 16:00 [3]
slept:5.9 shoes: Asics-Gel Phoenix

7 AM

Running 24:29 [0] 2.48 mi (9:51 / mi) +22m 9:35 / mi
ahr:137 max:155 shoes: Asics-Gel Phoenix

First time use my brand new running shoes. It feels like running on pillows. No blister or sore at all....

Thursday Jun 14, 2012 #

Biking (commute) 12:02 [3] 2.38 mi (5:03 / mi)
slept:4.9 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 27. 6

Biking (Capital Bikeshare) 10:01 [3] 2.1 mi (4:46 / mi)
shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 12:58 [3] 2.1 mi (6:10 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 20:11 [3] 4.24 mi (4:46 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 27.3

Wednesday Jun 13, 2012 #

Biking (commute) 11:47 [3] 2.37 mi (4:58 / mi)
slept:5.1 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 29.0

Biking (Capital Bikeshare) 10:04 [3] 2.1 mi (4:48 / mi)
shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 12:21 [3] 2.1 mi (5:53 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 19:05 [3] 4.24 mi (4:30 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 24.0

Biking (commute) 19:05 [3] 4.24 mi (4:30 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 24.0

6 PM

Hiking (Along with Patti) 1:19:05 [0] 2.55 mi (30:59 / mi) +22m 30:11 / mi
shoes: addidas Supernova Riot

Finally, Patti's foot boot removed for good. So, she want to take a long walk to lose up on her foot. Went to Piney Orchard Nature Park Saw a few beavers and some turtles also turtle nests but the eggs already hatched recently.

Tuesday Jun 12, 2012 #

Calisthenics 57:00 [3]
slept:5.2 weight:149lbs shoes: Under Armour Cross Trainer

Cycle situps - 100 + crunches - 25 + Swiss ball

Monday Jun 11, 2012 #

Biking (commute) 11:26 [3] 2.38 mi (4:48 / mi)
slept:5.0 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 28.3

Biking (Capital Bikeshare) 11:43 [3] 2.1 mi (5:35 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 18:50 [3] 4.23 mi (4:27 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 29.0

Friday Jun 8, 2012 #

Biking (commute) 11:31 [3] 2.38 mi (4:50 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Biking (commute) 19:05 [3] 4.23 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Mac mph - 26.1

Thursday Jun 7, 2012 #

Biking (commute) 11:38 [3] 2.37 mi (4:55 / mi)
slept:5.2 weight:150lbs shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 11:58 [3] 2.1 mi (5:42 / mi)
shoes: Under Armour Cross Trainer

From D.C. Union Station to 12th St. & Independence Ave SW.

Biking (Capital Bikeshare) 12:05 [3] 2.1 mi (5:45 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 26:36 [3] 5.3 mi (5:01 / mi)
shoes: Under Armour Cross Trainer

Wednesday Jun 6, 2012 #

Biking (commute) 12:03 [3] 2.4 mi (5:01 / mi)
slept:5.0 shoes: Under Armour Cross Trainer

Avg mph - 11.9
Max mph - 27.6

Biking (Capital Bikeshare) 12:25 [3] 2.1 mi (5:55 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 23:35 [3] 4.75 mi (4:58 / mi)
shoes: Under Armour Cross Trainer

Tuesday Jun 5, 2012 #

Biking (commute) 11:16 [3] 2.36 mi (4:46 / mi)
slept:5.1 weight:149.4lbs shoes: Under Armour Cross Trainer

Got little wet from surprise showers around 4:30am. Didn't mind got wet.
Avg mph - 12.6
Max mph - 25.0

Biking (Capital Bikeshare) 12:42 [3] 2.1 mi (6:03 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 33:16 [3] 7.52 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Calisthenics 57:00 [3]
shoes: Under Armour Cross Trainer

Swiss ball situps - 35

Monday Jun 4, 2012 #

Biking (commute) 11:46 [3] 2.37 mi (4:58 / mi)
slept:5.8 weight:148lbs shoes: Under Armour Cross Trainer

Feel little tired from yesterday Beer Chase event. Blame for too much beer.
Avg mph - 12.0
Max mph - 28.0

Biking (Capital Bikeshare) 11:17 [3] 2.1 mi (5:22 / mi)
shoes: Under Armour Cross Trainer

From 12th St. & Independence Ave SW to D.C. Union Station. There were some strong windy but very nice warm sunny day.

Biking (commute) 19:11 [3] 4.23 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

From Odenton MARC station to home.

Sunday Jun 3, 2012 #

Event: QOC Jug Bay

12 PM

Orienteering (Beer Chase Event) 58:06 [0] 3.58 mi (16:12 / mi) +60m 15:24 / mi
slept:6.3 weight:148.4lbs shoes: Jalas BLACK

Short - Splits

Saturday Jun 2, 2012 #

Calisthenics (Swiss Ball) 58:00 [3]
slept:6.8 weight:150lbs shoes: Under Armour Cross Trainer

Cycle situps - 95 & 20 crunches & 10 swiss ball crunches.

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