Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+m
	Orienteering	8	13:43:47	36.89	(22:20)	59.37	(13:52)	1092
	Biking	12	5:53:17	74.76	(4:44)	120.31	(2:56)
	Calisthenics	4	2:28:00
	Warm up	2	26:36	0.63		1.01		28
	Total	24	22:31:40	112.28		180.7		1120
	[1-5]	24	21:54:52
averages - sleep:5.8 weight:148.2lbs

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Sunday Apr 28, 2013 #

Event: QOC Patapsco-Rockburn Branch

12 PM

Warm up (Rockburn Park) 11:36 [2] 0.63 mi (18:25 / mi) +28m 16:11 / mi
ahr:129 max:151 slept:6.9 weight:148lbs shoes: Inov OROC 340

Orienteering (Red Course) 1:58:19 [3] 5.84 mi (20:15 / mi) +327m 17:15 / mi
ahr:137 max:165 shoes: Inov OROC 340

Orienteering (Pick up 5 controls) 48:10 [1] 2.88 mi (16:45 / mi) +60m 15:44 / mi
ahr:126 max:153 shoes: Inov OROC 340

Red - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet

Calisthenics 38:00 [3]
slept:7.1 weight:149lbs shoes: Under Armour Cross Trainer

Cycle situps - 70 + crunches - 12

Friday Apr 26, 2013 #

Biking (commute) 11:44 [3] 2.37 mi (4:57 / mi)
slept:5.3 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 27.3

Biking (commute) 19:36 [3] 4.25 mi (4:37 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 23.8

Wednesday Apr 24, 2013 #

Biking (commute) 11:43 [3] 2.36 mi (4:58 / mi)
slept:5.5 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 27.0

Biking (commute) 20:39 [3] 4.23 mi (4:53 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 26.6

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

Cycle situps - 75 + crunches - 20

Tuesday Apr 23, 2013 #

Biking (commute) 12:11 [3] 2.37 mi (5:08 / mi)
slept:5.4 weight:147lbs shoes: Under Armour Cross Trainer

Biking (commute) 19:06 [3] 4.22 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 24.3

Monday Apr 22, 2013 #

Biking (commute) 11:32 [3] 2.37 mi (4:52 / mi)
slept:5.0 weight:147lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 26.9

C • I just wanted to say thanks... 2

Saturday Apr 20, 2013 #

Event: QOC Rosaryville - MTBO Part Cancelled!!

12 PM

Orienteering (Pick up controls) 1:42:27 [2] 5.01 km (20:27 / km) +70m 19:07 / km
ahr:97 max:120 slept:6.0 weight:147lbs shoes: VJ Intergrators

Pick up several controls at Rosaryville State Park.

Thursday Apr 18, 2013 #

10 AM

Orienteering (Course settings) 1:19:57 [2] 3.75 mi (21:20 / mi) +78m 20:03 / mi
ahr:115 max:139 slept:6.4 weight:147lbs shoes: Inov OROC 340

Orienteering (course settings) 27:53 [2] 1.28 mi (21:48 / mi) +24m 20:36 / mi
ahr:115 max:129 shoes: Inov OROC 340

Orienteering (course settings) 1:12:50 [2] 2.5 mi (29:09 / mi) +35m 27:56 / mi
ahr:107 max:126 shoes: Inov OROC 340

4 PM

Orienteering (course settings) 34:39 [2] 1.47 mi (23:31 / mi) +28m 22:12 / mi
ahr:100 max:114 shoes: Inov OROC 340

Wednesday Apr 17, 2013 #

Biking (commute) 11:22 [3] 2.36 mi (4:49 / mi)
slept:5.2 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 28.2

Biking (commute) 19:16 [3] 4.21 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 27.5

Tuesday Apr 16, 2013 #

Biking (commute) 11:26 [3] 2.36 mi (4:51 / mi)
slept:5.4 weight:147lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.6

Biking (commute) 18:54 [3] 4.21 mi (4:29 / mi)
shoes: Under Armour Cross Trainer

Max mph - 28.6
Avg mph - 13.3

Sunday Apr 14, 2013 #

Event: QOC Combat Village

Warm up (Combat Village - Quantico) 15:00 [3]
slept:6.2 weight:147lbs shoes: Inov OROC 340

11 AM

Orienteering (QOC-Combat Village) 1:29:09 [2] 7.51 km (11:53 / km) +118m 11:01 / km
ahr:134 max:151 shoes: Inov OROC 340

Green course

Green - Splits

Saturday Apr 13, 2013 #

Calisthenics 30:00 [3]
shoes: Under Armour Cross Trainer

10 AM

Orienteering (set up controls) 49:28 [2] 2.23 mi (22:11 / mi) +62m 20:25 / mi
ahr:119 max:150 slept:5.9 weight:149lbs shoes: Jalas BLACK

1 PM

Orienteering (set up controls) 1:09:58 [2] 3.73 km (18:47 / km) +59m 17:24 / km
ahr:110 max:142

Thursday Apr 11, 2013 #

Biking (commute) 12:24 [3] 2.37 mi (5:14 / mi)
slept:5.3 weight:150lbs shoes: Under Armour Cross Trainer

Biking (commute) 18:11 [3] 4.21 mi (4:19 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.8
Max mph - 29.5

Wednesday Apr 10, 2013 #

Biking (commute) 11:17 [3] 2.36 mi (4:47 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Biking (commute) 19:10 [3] 4.21 mi (4:33 / mi)
shoes: Under Armour Cross Trainer

Sunday Apr 7, 2013 #

Event: QOC Cabin John

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

1 PM

Orienteering (Green course) 1:34:09 [3] 8.41 km (11:11 / km) +216m 9:55 / km
ahr:141 max:162 slept:6.8 weight:147lbs shoes: Inov OROC 340

Orienteering (Pick up controls) 36:48 [0] 1.63 mi (22:37 / mi) +15m 22:00 / mi
ahr:122 max:137 shoes: Inov OROC 340

Green - Splits

Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs

Thursday Apr 4, 2013 #

Biking (commute) 11:30 [3] 2.36 mi (4:52 / mi)
slept:5.6 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 26.3

Biking (commute) 18:27 [3] 4.21 mi (4:23 / mi)
shoes: Under Armour Cross Trainer

Wednesday Apr 3, 2013 #

Biking (commute) 11:36 [3] 2.37 mi (4:54 / mi)
slept:5.4 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 26.6

Biking (commute) 20:07 [3] 4.22 mi (4:46 / mi)
shoes: Under Armour Cross Trainer

Avg mph -12.5
Max mph - 20.9

Tuesday Apr 2, 2013 #

Biking (commute) 11:40 [3] 2.36 mi (4:57 / mi)
slept:5.6 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.1
Max mph - 27.5

Biking (commute) 20:13 [3] 4.21 mi (4:48 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 22.7

Monday Apr 1, 2013 #

Biking (commute) 10:59 [3] 2.36 mi (4:39 / mi)
slept:5.5 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 26.6

Biking (commute) 20:14 [3] 4.21 mi (4:48 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 22.0

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