Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m
	Orienteering	8	14:17:19	27.12		43.64		222
	Biking	17	4:40:41	60.41	(4:39)	97.22	(2:53)
	Calisthenics	3	1:42:00
	Running	1	33:57	3.2	(10:37)	5.15	(6:36)	33
	Warm up	2	27:00
	Precor EF56I Cross Country Machine	1	15:00
	Total	29	21:55:57	90.72		146.01		255
averages - sleep:5.6 weight:149.3lbs

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Saturday Nov 30, 2013 #

Event: QOC Crow's Nest

9 AM

Orienteering (Control Flags) 1:29:35 [3] 4.92 km (18:12 / km)
slept:6.3 weight:148lbs shoes: Inov OROC 340

It was unusual freezing for this end month of November. Patti, Dave L and I put up about 24 controls at Pax River Park. Mostly we had to use alum stakes which its requires for this coming Saturday NJROTC event. But we did all done before noon. Big thanks to Patti and Dave L.

Friday Nov 29, 2013 #

10 AM

Orienteering (Set up controls) 4:21:33 [3] 9.5 km (27:32 / km)
slept:6.3 weight:149lbs shoes: VJ Intergrator

Put up 17 controls in deep wood at Patuxent River Park for this coming Saturday and Sunday events. Some part of the park were very muddy from recently heavy rain. One marsh area, my right leg sank into the mud about knee deep. I was little scare because I couldn't get out for about good 3 to 5 minutes. Lucky, I didn't lose my brand new VJ shoes in the mud. Phew...

Sunday Nov 24, 2013 #

Event: QOC Great Falls

12 PM

Orienteering 1:21:15 [3] 4.1 mi (19:49 / mi) +149m 17:48 / mi
ahr:135 max:149 slept:3.8 weight:148lbs shoes: Inov OROC 340

Didn't get much sleep and feel so blah. I knew I probably won't do orienteering well but did it ok and very slow.

Adv-Med - Splits

Friday Nov 22, 2013 #

Biking (Commute) 19:28 [3] 4.19 mi (4:39 / mi)
shoes: Under Armour Cross Trainer

4 AM

Biking (commute) 11:27 [3] 2.35 mi (4:52 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Wear a brand new backpack by Osprey L36 that it can fit up to 15" laptop. I already decided to send it back because the back of backpack is not comfortable and hard on my back. Will look into REI Novora brand backpack.

Avg mph - 12.3
Max mph - 27.9

Thursday Nov 21, 2013 #

Orienteering (Pick up controls) 27:22 [3]
shoes: addidas Supernova Riot

8 AM

Orienteering (Gallaudet University ) 22:45 [3]
slept:6.2 weight:150lbs shoes: addidas Supernova Riot

Put up 10 "training" controls on Gallaudet University campus in Washington, D.C.. Patti and I provided a class for an hour about Orienteering. Also, we gave the 15 students to run on sprint course (2.1km). They all had a good time and did well on it.

Wednesday Nov 20, 2013 #

Biking (commute) 12:06 [3] 2.36 mi (5:08 / mi)
slept:5.3 weight:149lbs shoes: Under Armour Cross Trainer

Biking (commute) 18:52 [3] 4.19 mi (4:30 / mi)
shoes: Under Armour Cross Trainer

Tuesday Nov 19, 2013 #

Biking (commute) 18:39 [3] 4.2 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 26.6

4 AM

Biking (commute) 11:54 [3] 2.4 mi (4:58 / mi)
slept:5.2 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 27.5

Sunday Nov 17, 2013 #

Hay Creek - Day 2 Green X - Splits

Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival

French Creek - Day 1 GreenX - Splits

Thursday Nov 14, 2013 #

Biking (commute) 29:49 [3] 7.5 mi (3:59 / mi)
slept:5.4 weight:149lbs shoes: Under Armour Cross Trainer

Calisthenics 40:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 25

Wednesday Nov 13, 2013 #

Biking (Capital Bikeshare) 11:12 [3] 2.1 mi (5:20 / mi)
shoes: Under Armour Cross Trainer

4 AM

Biking (commute) 11:32 [3] 2.35 mi (4:54 / mi)
slept:5.0 shoes: Under Armour Cross Trainer

This morning, the temp was 25 degrees but calm and fresh cold air.

Avg mph - 12.2
Max mph - 24.9

5 PM

Biking (commute) 18:41 [3] 4.19 mi (4:28 / mi)
shoes: Under Armour Cross Trainer

Sunday Nov 10, 2013 #

Event: Mid-Atlantic Championships

11 AM

Warm up 13:00 [3]
slept:5.9 weight:150lbs shoes: Inov OROC 340

Orienteering (Green course) 1:54:33 [3] 8.03 km (14:16 / km)
shoes: Inov OROC 340

Not happy with my performance but my physical feel strong and fast. It's probably my mental was out of it at the moment. I may need to drink a cup of Starbucks Cafe Mocha before the race. Oh well

Green - Splits

Friday Nov 8, 2013 #

Biking (commute) 11:39 [3] 2.34 mi (4:59 / mi)
slept:6.0 weight:150lbs shoes: Under Armour Cross Trainer

3 PM

Biking (Capital Bikeshare) 10:32 [3] 2.2 mi (4:47 / mi)
shoes: Under Armour Cross Trainer

4 PM

Biking (commute) 19:20 [3] 4.19 mi (4:37 / mi)
shoes: Under Armour Cross Trainer

Thursday Nov 7, 2013 #

4 AM

Biking (commute) 11:10 [3] 2.34 mi (4:46 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 28.6

4 PM

Biking (Capital Bikeshare) 11:30 [3] 2.2 mi (5:14 / mi)
shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 19:36 [3] 4.2 mi (4:40 / mi)
shoes: Under Armour Cross Trainer

Wednesday Nov 6, 2013 #

Note
slept:5.7 (rest day)

After work, had a long meeting about plans for World Deaf Orienteering Championship in 2015.

Tuesday Nov 5, 2013 #

Calisthenics 24:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 80

4 AM

Biking (commute) 11:36 [3] 2.34 mi (4:57 / mi)
slept:5.3 weight:149lbs shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 21:38 [3] 4.77 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 25.2

Precor EF56I Cross Country Machine 15:00 [3]
shoes: Under Armour Cross Trainer

Monday Nov 4, 2013 #

7 PM

Running 33:57 [2] 3.2 mi (10:37 / mi) +33m 10:17 / mi
ahr:136 max:151 slept:5.8 weight:148lbs shoes: Asics-Gel Phoenix

9 PM

Calisthenics 38:00 [3]
shoes: Asics-Gel Phoenix

Cycle situps - 75

Sunday Nov 3, 2013 #

Event: QOC Morven Park

Warm up 14:00 [3]
slept:6.7 weight:149lbs shoes: Inov OROC 340

12 PM

Orienteering 52:16 [2] 4.28 mi (12:12 / mi) +73m 11:36 / mi
ahr:147 max:163 shoes: Inov OROC 340

Classic - Green - Splits

Saturday Nov 2, 2013 #

Orienteering (Field Checking/Streamers) 3:28:00 [3] 7.7 km (27:01 / km)
slept:6.6 weight:149lbs shoes: Jalas BLACK

Perfect weather for field checking at Patuxent River Park. Put up 12 streamers mostly in southern of the park.

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