Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Sep 30, 2012:

	activity	#	time	miles		km		+m
	Biking	14	9:03:02	103.47		166.52
	Orienteering	5	7:46:39	22.87	(20:24)	36.8	(12:41)	620
	Snow Hiking	1	2:45:00
	Calisthenics	3	2:07:00
	Walk - Fast Pace	1	1:31:40	4.75	(19:17)	7.65	(11:59)	35
	Warm up	3	41:00
	Running	1	27:48	2.59	(10:44)	4.17	(6:40)	22
	Total	26	24:22:09	133.68		215.14		677
	[1-5]	23	19:00:33
averages - sleep:5.8 weight:149.6lbs

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Sunday Sep 30, 2012 #

Event: QOC Meadowood

12 PM

Orienteering (Brown Course) 1:47:31 [0] 6.6 km (16:18 / km) +142m 14:43 / km
ahr:127 max:153 slept:6.5 weight:149lbs shoes: Inov OROC 340

At Lorton, VA - Meadowood Park. It was just almost perfect weather but very bright sunny. Decided to run on brown course again because my one of tiny toe still hurting. I couldn't run much and bend with toes.

Brown - Splits

Friday Sep 28, 2012 #

Calisthenics 54:00 [3]
slept:5.3 weight:148lbs shoes: Under Armour Cross Trainer

Thursday Sep 27, 2012 #

Biking (commute) 10:59 [3] 2.38 mi (4:37 / mi)
slept:5.4 shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 27.6

Biking (Capital Bikeshare) 10:36 [3] 2.4 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 19:33 [3] 4.39 mi (4:27 / mi)
shoes: Under Armour Cross Trainer

Tuesday Sep 25, 2012 #

Biking (commute) 11:14 [3] 2.38 mi (4:43 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 26.1

Biking (Capital Bikeshare) 11:39 [3] 2.2 mi (5:18 / mi)
shoes: Under Armour Cross Trainer

Biking (commuter) 18:37 [3] 4.34 mi (4:17 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.9
Max mph - 22.0

Monday Sep 24, 2012 #

Biking (commute) 11:14 [3] 2.37 mi (4:44 / mi)
slept:5.4 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 27.1

Biking (commute) 19:37 [3] 4.31 mi (4:33 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 20.7

Sunday Sep 23, 2012 #

Event: QOC Lake Needwood

Warm up 15:00 [3]
slept:6.2 weight:150lbs shoes: Inov OROC 340

Orienteering (Brown Course) 1:08:54 [3] 3.8 mi (18:08 / mi)
shoes: Inov OROC 340

Choosed brown course because my right tiny toe still sore. I don't want to get worsen for the NAOC next month. Made a few errors on #7 and #11. Wasted about 10-12 minutes.

Brown - Splits

Saturday Sep 22, 2012 #

Calisthenics 35:00 [3]
slept:6.9 weight:150lbs shoes: Under Armour Cross Trainer

Friday Sep 21, 2012 #

Snow Hiking 2:45:00 [3]
slept:6.6 weight:149lbs shoes: addidas Supernova Riot

At The Adventure Park at Sandy Spring Friends School Maryland. It was my first time do the zipline. We will go back again on Oct 5th do some more challenging.

Thursday Sep 20, 2012 #

Biking (commute) 11:10 [3] 2.38 mi (4:42 / mi)
slept:5.2 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 25.6

Biking (Capital Bikeshare) 13:51 [3] 2.6 mi (5:20 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 18:10 [3] 4.24 mi (4:17 / mi)
shoes: Under Armour Cross Trainer

Avg mph -14.0
Max mph - 27.6

Wednesday Sep 19, 2012 #

Biking (commute) 11:41 [3] 2.37 mi (4:56 / mi)
slept:5.6 weight:149.2lbs shoes: Under Armour Cross Trainer

Early this morning, there were some strong head wind. Nice cool and clear air from yesterday storm.

Avg mph - 12.2
Max mph - 26.4

Biking (commute) 17:46 [3] 4.23 mi (4:12 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.2
Max mph - 26.7

Monday Sep 17, 2012 #

Biking (commute) 11:28 [3] 2.37 mi (4:50 / mi)
slept:5.3 weight:149lbs (injured) shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 26.7

Biking (commute) 8:25 [3] 1.46 mi (5:46 / mi)
shoes: Under Armour Cross Trainer

I decided went to urgent care (Patient First) after work. Need to check with my injury tiny toe. Took some x-rays so the urgent care doctor don't see any fracture but they will send the x-ray photos to primary radiologist. If its fracture then they will call me tomorrow. I am hoping no call from them tomorrow. So, right now the toe is contusion (bruise and indicates blood within the tissues under the skin. Gave me a special shoe for walking.

Sunday Sep 16, 2012 #

Note
(injured) (rest day)

I dropped a object on my tiny toe on right foot. It was so painful for about 15 minutes. Never had so pain with toes in my life. It looked like its broken or fractured. It is swollen and blue/purple. *&*^%%*#@ I am so pissed now that 4 more weeks for NAOC. Dunno if It will heal by the time. So pissed.......... I think I am going to cry.

Saturday Sep 15, 2012 #

Event: QOC Lake Accotink +MTBO

Biking (MTBO) 54:44 [3] 3.14 mi (17:26 / mi)
shoes: Under Armour Cross Trainer

Our QOC National Orienteering Day at Lake Accotink, VA. My first time MTBO with my little experience on dirt trails. But that park seems are for the advance or Pro MTB. I decided it was too much for me to do all. :-(

12 PM

Orienteering (Green Course) 2:02:25 [0] 5.68 mi (21:33 / mi) +227m 19:10 / mi
ahr:129 max:156 shoes: Inov OROC 340

At Lake Accotink Park, VA - The weather was perfect and very low humidity. I made several error due with 1:7,500 scale map. The map were hard to read. Went to far and did passed the control then oops then go back and found. Some of controls were low and hide or behind features.

Friday Sep 14, 2012 #

Biking (commute) 11:14 [3]
slept:5.3 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 27.6

Biking (commute) 18:10 [3] 4.23 mi (4:18 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.0
Max mph - 29.0

Thursday Sep 13, 2012 #

Biking (commute) 11:11 [3] 2.37 mi (4:43 / mi)
slept:5.0 weight:150.8lbs shoes: Under Armour Cross Trainer

Had an accident - biking through the narrow dirt trail and apparently ran over a huge rock then lost control and hit a tree. My right shoulder fell first to the ground again since last Saturday. It isn't serious anyway.

Avg mph - 12.7
Max mph - 28.3

Biking (commute) 17:42 [3] 4.23 mi (4:11 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.3
Max mph - 29.4

Calisthenics 38:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 25

Wednesday Sep 12, 2012 #

Biking (commute) 11:22 [3] 2.37 mi (4:48 / mi)
slept:5.4 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 28.3

Biking (Capital Bikeshare) 12:46 [3] 2.4 mi (5:19 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 20:15 [3] 4.42 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 27.6

Tuesday Sep 11, 2012 #

Biking (commute) 11:24 [3] 2.37 mi (4:49 / mi)
slept:5.5 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 27.1

Biking (Capital Bikeshare) 12:32 [3] 2.4 mi (5:13 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 39:49 [3] 7.82 mi (5:06 / mi)
shoes: Under Armour Cross Trainer

Sunday Sep 9, 2012 #

11 AM

Walk - Fast Pace 1:31:40 [0] 4.75 mi (19:17 / mi) +35m 18:51 / mi
ahr:89 max:148 slept:6.0 weight:150lbs shoes: Asics-Gel Phoenix

Saturday Sep 8, 2012 #

Biking 55:50 [3] 9.96 mi (5:36 / mi)
slept:6.3 weight:150lbs shoes: Under Armour Cross Trainer

Mostly on WB&A trail and some in our neighborhood area.

Thursday Sep 6, 2012 #

Biking (commute) 11:31 [3] 2.37 mi (4:52 / mi)
slept:5.7 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 27.6

Biking (commute) 20:05 [3] 4.29 mi (4:41 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 21.5

Wednesday Sep 5, 2012 #

Biking (commute) 10:27 [3] 2.38 mi (4:23 / mi)
slept:6.3 shoes: Under Armour Cross Trainer

This morning, I was overslept about an hour and half. So, I rushed and hurried to catch the next MARC commute train. Surprise, my average mph was 13.6 and max mph was 30.0. I think it is the fastest ever for early in the morning. Yup, I made it on the train with sweat and drip.

Biking (commute) 18:00 [3] 4.3 mi (4:11 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.3
Max mph - 22.8

6 PM

Running 27:48 [2] 2.59 mi (10:44 / mi) +22m 10:27 / mi
ahr:133 max:146 shoes: Asics-Gel Phoenix

Monday Sep 3, 2012 #

Warm up 14:00 [3]
shoes: Asics-Gel Phoenix

10 AM

Orienteering (SSS - Event) 1:10:44 [3] 4.85 mi (14:35 / mi) +28m 14:20 / mi
ahr:142 max:162 slept:6.2 weight:150lbs shoes: Asics-Gel Phoenix

This is last SSS - event for this year. At Street O' in Bethesda, MD - (Nadim and Peggy's neighborhood area). Surely, it was fun and had BBQ with guys at Nadim & Peggy's place.

Saturday Sep 1, 2012 #

Warm up (Great Falls(VA) SSS event) 12:00 [3]
shoes: Jalas BLACK

4 PM

Orienteering (Great Falls(VA) SSS-Event) 1:37:05 [3] 4.44 mi (21:52 / mi) +223m 18:55 / mi
ahr:138 max:160 shoes: Jalas BLACK

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