Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2006:

	activity	#	time	miles		km		+m
	Orienteering	4	8:28:13	8.33		13.4		220	9c
	Running	9	5:47:54	26.61	(13:04)	42.83	(8:07)
	Stretching	5	2:53:29
	Walk - Fast Pace	1	30:38	3.44	(8:55)	5.53	(5:32)
	Life Cycle	3	22:00	17.65		28.41
	Climb Stairs	5	3:24
	Total	15	18:05:38	56.03		90.16		220	9c
averages - sleep:6.1 weight:157lbs

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Friday Mar 31, 2006 #

Note
slept:7.5 weight:156.2lbs

Body fat - 19%

Thursday Mar 30, 2006 #

Note
slept:5.0 weight:157.2lbs

Body fat - 18%

Running 26:37 [1] 3.53 km (7:32 / km)
shoes: Nike Air Training

Running from outside of my office building (USDA) at !4th and Independence Ave SW to go around the Tidal Basin during lunch hour. It was beautiful view of cherry blossoms but very crowd cuz it was the high peak of blossoms. See my running route - http://www.gmap-pedometer.com/?r=93365

Wednesday Mar 29, 2006 #

Running 59:25 [1] 3.7 mi (16:03 / mi)
slept:5.3 weight:157.4lbs shoes: Nike Air Training

Patti and I ran together. We didn't run all the way. I feel pretty good but Patti was complaining about her ankle again. She worn her ankle braces on but it may need better quality socks. I already ordered cool max socks for her. Hope it will help. See our running route tonight - http://www.gmap-pedometer.com/?r=90958

Monday Mar 27, 2006 #

Note
slept:5.6 weight:157.4lbs (rest day)

Body fat - 18%

Sunday Mar 26, 2006 #

Note
slept:6.0 weight:155.6lbs

Body fat 18%

C • Brown 2

Orienteering race 2:09:20 [1]
shoes: VJ Falcon 1

Saturday Mar 25, 2006 #

Note
slept:8.0 weight:156.2lbs

Body fat - 19%

Running 1:02:00 [2] 4.46 mi (13:54 / mi)
shoes: Nike Air Training

Nice weather in the 50's degree and light breeze. Patti and I ran through in our community and Piney Orchard Nature Preserve trail. Saw several trees has been chopped down by beavers nearby the pond. Some of the trails became like sand and bone dry dirt. Need rain badly..... We noticed our running pace is much improve but need build up more. See our running path - http://www.gmap-pedometer.com/?r=82296

Thursday Mar 23, 2006 #

Climb Stairs 41 [2]
slept:5.3 weight:157.2lbs shoes: Clark casual work shoes

Body fat - 18%

Running 35:00 [1] 4.8 km (7:17 / km)
slept:5.6 weight:157.4lbs shoes: Nike Air Training

Body fat - 18%

Life Cycle 5:00 [2] 17.65 mi (17 / mi)
shoes: Nike Air Training

Stretching 37:00 [3]
shoes: Nike Air Training

Cycle situps - 100 + crunches - 15.

Sunday Mar 19, 2006 #

Orienteering race 1:27:19 [2] 3.7 km (23:36 / km) +80m 21:18 / km
slept:6.0 weight:156.4lbs shoes: VJ Falcon 1

C • You and Patti 3

Saturday Mar 18, 2006 #

Life Cycle 5:00 [1]
slept:6.6 weight:157.4lbs

Running 35:00 [1] 4.7 km (7:27 / km)
shoes: Nike Air Training

Stretching 37:00 [2]
shoes: Nike Air Training

Body fat -18% Cycle situps - 100 + crunches - 15

Wednesday Mar 15, 2006 #

Climb Stairs 40 [3]
slept:5.8 weight:157.2lbs shoes: Nike Air Training

Body fat - 18%

Running 35:00 [1] 2.8 mi (12:30 / mi)
shoes: Nike Air Training

Use on different treadmill that its not actual distance and speed measurement.

Life Cycle 12:00 [2]
shoes: Nike Air Training

Forget to put down for distance.

Stretching 36:00 [2]
shoes: Nike Air Training

Cycle situps - 100 + crunch - 15.

Monday Mar 13, 2006 #

Note
slept:6.0 weight:156.4lbs

Body fat - 19%

Sunday Mar 12, 2006 #

Orienteering race 2:38:00 [2] 4.6 km (34:21 / km)
9c slept:6.2 weight:156lbs shoes: VJ Falcon 1

Body fat - 17%
Before O' my back was lil stiff but after I passed control #1 then my back pain went away. Hmm, maybe O' is the best medicine to cure for back pain! ;-) I didn't think I did well cuz I made some contour mistakes at QOC - Westmoreland state park in VA. I had difficult to use attackpoint on that course. Also, next time I must bring my water camelpack back cuz there were only one water pit during warm weather.

Saturday Mar 11, 2006 #

Note
slept:6.0 weight:155.4lbs (injured)

Body fat - 18%

Friday Mar 10, 2006 #

Climb Stairs 40 [2]
shoes: Clark casual work shoes

Running 24:52 [2] 4.6 km (5:24 / km)
shoes: Nike Air Training

What a beautiful warm evening for running. I wore a dark olive green coolmax t-shirt from FLO A-event. I love that t-shirt that its breath and stay dry. See my running route - http://www.gmap-pedometer.com/?r=58302
My back is kinda sore and stiff. Hope it will go away tomorrow.

C • G-Maps 2

Wednesday Mar 8, 2006 #

Climb Stairs 40 [2]
slept:5.0 weight:156.4lbs shoes: Clark casual work shoes

Body fat - 18%

Tuesday Mar 7, 2006 #

Note
slept:5.3 weight:156.7lbs (injured)

Body fat - 18% My left ankle is slowly improved. Will rest one more day then back to workout tomorrow. Hopefully.

Monday Mar 6, 2006 #

Note
slept:5.0 weight:156.6lbs (injured)

Body fat - 18%
My ankle seems much improved but lil sore.

Sunday Mar 5, 2006 #

Orienteering race 2:13:34 [1] 5.1 km (26:11 / km) +140m 23:02 / km
slept:6.8 weight:157.1lbs (injured) shoes: VJ Falcon 1

Body fat - 20%
At Greenbelt National park, 1st leg, my Moscow compass plate cracked after I fell. I was so @##$$%&%#. The compass was not 100 percent actually but lucky I got all the controls. Phew! The park was awesome with plenty of logs and thorns. When I got home. My ankle got stiff and sore and barely to walk and got shiver. Weird!

Saturday Mar 4, 2006 #

Note
slept:6.3 weight:157.2lbs

Body fat - 17% Painting.. painting the hallway and foyer.

Friday Mar 3, 2006 #

Running 35:00 [1] 3.78 km (9:16 / km)
slept:6.3 weight:159lbs shoes: Nike Air Training

Body fat - 18% Cycle situps - 100, crunches - 20
My right calf is lil getting better but still unable to run no more than 10 minutes.

Stretching 33:00 [2]
shoes: Nike Air Training

Thursday Mar 2, 2006 #

Walk - Fast Pace 30:38 [1] 5.53 km (5:32 / km)
slept:5.0 weight:158.6lbs shoes: Clark casual work shoes

Body fat - 18%
Walk from Union Station (D.C.) to Independence Ave & 14th St. SW (U.S. Dept of Agriculture) between 5:55am to 6:25am. http://www.gmap-pedometer.com/?r=45020 Nice cool and slight showers and beautiful view of U.S. Capital just before the sun rise.

Wednesday Mar 1, 2006 #

Climb Stairs 43 [2]
slept:4.0 weight:158lbs shoes: Clark casual work shoes

Body fat - 18%

Running (Fast pace walk) 35:00 [1] 3.78 km (9:16 / km)
shoes: Nike Air Training

Right calf is lil stiff and tight. Bothering when trying to run.

Stretching 30:29 [2]
shoes: Nike Air Training

100 cycle situps + 25 crunches.

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