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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Biking12 6:05:35 81.06(4:31) 130.45(2:48)
  Field Checking1 3:20:13 5.29(37:51) 8.51(23:31) 305
  Orienteering2 2:08:21 6.08(21:06) 9.79(13:06) 268
  Walk - Fast Pace1 1:24:38 3.45(24:32) 5.55(15:15) 24
  Calisthenics2 1:22:00
  Snow Hiking1 1:12:00
  Warm up3 46:00
  Running1 16:11 1.8(8:59) 2.9(5:35)
  Total19 16:34:58 97.68 157.2 597
  [1-5]16 10:47:10
averages - sleep:5.7 weight:148.6lbs

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Wednesday Nov 28, 2012 #

Biking (commute) 11:35 [3] 2.37 mi (4:53 / mi)
slept:5.4 weight:150lbs shoes: Under Armour Cross Trainer

Biking (commute) 34:01 [3] 7.57 mi (4:30 / mi)
shoes: Under Armour Cross Trainer

Tuesday Nov 27, 2012 #

Calisthenics 44:00 [3]
slept:5.6 weight:149lbs shoes: Under Armour Cross Trainer

Cycle situps - 80 + crunches - 20

Monday Nov 26, 2012 #

Biking (commute) 11:05 [3] 2.36 mi (4:42 / mi)
slept:5.0 weight:148lbs shoes: Under Armour Cross Trainer

Biking (commute) 18:44 [3] 4.22 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Thursday Nov 22, 2012 #

Event: Bethesda Turkey Chase
 
10 AM

Walk - Fast Pace 1:24:38 [0] 3.45 mi (24:32 / mi) +24m 24:01 / mi
slept:6.8 shoes: addidas Supernova Riot

Wednesday Nov 21, 2012 #

Biking (commute) 11:29 [3] 2.36 mi (4:52 / mi)
slept:5.3 weight:148lbs shoes: Under Armour Cross Trainer

Biking (commute) 17:40 [3] 4.22 mi (4:11 / mi)
shoes: Under Armour Cross Trainer

Tuesday Nov 20, 2012 #

Biking (commute) 11:13 [3] 2.36 mi (4:45 / mi)
slept:5.7 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.4

Biking (commute) 18:26 [3] 4.22 mi (4:22 / mi)
shoes: Under Armour Cross Trainer

Monday Nov 19, 2012 #

Biking (commute) 11:43 [3] 2.36 mi (4:58 / mi)
slept:5.9 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 25.0

Biking (commute) 16:58 [3] 4.22 mi (4:01 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.9
Max mph - 27.3

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

Cycle situps - 80 + crunches - 20

Sunday Nov 18, 2012 #

Event: QOC Great Falls MD
 

Warm up 15:00 [3]
slept:6.6 weight:149lbs shoes: VJ Intergrators

QOC - Great Falls, MD event

Orienteering (Intermediated) 1:05:24 [3] 4.9 km (13:21 / km) +150m 11:35 / km
shoes: VJ Intergrators

Forget to bring my Garmin 405. Got mixed up leg from #2 - #3. Wasted about 8 minutes.

Intermediate - Splits

Thursday Nov 15, 2012 #

Biking (commute) 11:14 [3] 2.36 mi (4:46 / mi)
slept:5.5 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.4

Biking (commute) 18:15 [3] 4.21 mi (4:20 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.8
Max mph - 26.1

Wednesday Nov 14, 2012 #

Biking (commute) 11:10 [3] 2.36 mi (4:44 / mi)
slept:5.5 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 25.6

Biking (commute) 17:29 [3] 4.23 mi (4:08 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.5
Max mph - 26.4

Biking (Capital Bikeshare) 13:53 [3] 2.8 mi (4:58 / mi)
shoes: Under Armour Cross Trainer

Sunday Nov 11, 2012 #

Event: SVO Susquehanna Stumble XIV
 

Warm up 17:00 [3]
slept:6.3 weight:148lbs shoes: Inov OROC 340

Snow Hiking (Volunteer) 1:12:00 [3]
shoes: Inov OROC 340

Guess what, Patti and I volunteered in a search group for 2 missing girls at the park. A mother & a small son came to me and asked if we have see her 2 daughters at age 9 & 11. We didn't see them. And luckily, the rangers drove by and we immediately form a search group of 6. We all went separate trails. Patti and I meet each others at the end of our routes. We asked 2 couples if they see them. One have saw about half hour ago. So, we waited for rangers to meet us but the 2 girls walked by. We gave them a note from their mother to go with us. They were little reluctant at first. We take our time to walk them back to the front gate with our o' map. We asked the gate man to call the rangers where we are. Our smartphones have no coverage and can't text, ugh. They have been separated for over 2 hours. When mother & father arrived, it brings Patti in tears to see them reunited & crying together. They thanked & hugged us. Oh, the lady ranger were emotional, too. Whew, glad we found them at 4pm before dark.
C • Bravo 1
10 AM

Field Checking (McKeldin State Park) 3:20:13 [0] 5.29 mi (37:51 / mi) +305m 32:06 / mi
shoes: Inov OROC 340

Friday Nov 9, 2012 #

Biking (commute) 11:03 [3] 2.36 mi (4:41 / mi)
slept:5.4 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 26.7

Thursday Nov 8, 2012 #

Biking (commute) 12:31 [3] 2.4 mi (5:13 / mi)
slept:5.1 weight:150lbs shoes: Under Armour Cross Trainer

Biking (commute) 17:51 [3] 4.23 mi (4:13 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.2
Max mph - 26.4

Tuesday Nov 6, 2012 #

Biking (commute) 11:23 [3] 2.36 mi (4:49 / mi)
slept:5.5 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 25.3

Biking (commute) 17:50 [3] 4.22 mi (4:14 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.1
Max mph - 27.3

Running 16:11 [3] 1.8 mi (8:59 / mi)
shoes: Asics-Gel Phoenix

Monday Nov 5, 2012 #

Biking (commute) 11:26 [3] 2.36 mi (4:51 / mi)
slept:5.6 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 26.1

Biking (commute) 17:48 [3] 4.22 mi (4:13 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.2
Max mph - 26.7

Sunday Nov 4, 2012 #

Event: QOC Mid-Atlantic Champs
 

Warm up 14:00 [3]
slept:6.8 weight:148lbs shoes: Inov OROC 340

Warm up run around the farm field.
10 AM

Orienteering (Mid-Atlantic Championship) 1:02:57 [0] 4.89 km (12:52 / km) +118m 11:29 / km
ahr:146 max:166 shoes: Inov OROC 340

Ran on brown course. Made terrible error on control #5 - went across the gully but I thought it was small re-entrant then go back. Lost about 8-11 minutes.

Brown - Splits

Thursday Nov 1, 2012 #

Biking (commute) 11:26 [3] 2.36 mi (4:51 / mi)
slept:5.1 weight:148.7lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.4

Biking (commute) 19:22 [3] 4.33 mi (4:28 / mi)
shoes: Under Armour Cross Trainer

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