Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	Stretching	9	5:29:02
	Orienteering	2	3:51:54	7.02	(33:02)	11.3	(20:31)	143
	Running	4	1:54:26	9.55		15.37
	Treadmill	3	1:30:00	8.5	(10:35)	13.68	(6:35)
	Walk - Fast Pace	1	1:22:26
	Weight Machines	2	22:53
	Life Cycle	1	9:04	2.03	(4:28)	3.27	(2:47)
	Cool Down	1	5:00
	Total	11	14:44:45	27.1		43.61		143
averages - sleep:5.9 weight:154.9lbs

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Sunday Oct 29, 2006 #

Note
slept:7.2 weight:155.2lbs

Stretching 34:40 [2]
shoes: Nike Air Zoom

Cycle situps - 95 & crunches - 20
Warm up for QOC at College Park sprints.

Orienteering (sprint) 56:59 [4] 3.4 km (16:46 / km)
shoes: Nike Air Zoom

QOC - Sprint A at University of Maryland College Park.

Orienteering (sprint) 53:19 [3] 3.3 km (16:09 / km)
shoes: Nike Air Zoom

QOC - Sprint B at University of Maryland College Park.

Friday Oct 27, 2006 #

Stretching 31:32 [2]
slept:7.0 weight:155.5lbs shoes: Nike Air Zoom

Treadmill 30:00 [2] 2.88 mi (10:25 / mi)
shoes: Nike Air Zoom

Thursday Oct 26, 2006 #

Stretching 44:11 [3]
slept:5.0 weight:157lbs shoes: Nike Air Zoom

Cycle situps - 90 & Crunches - 20

Life Cycle 9:04 [2] 2.03 mi (4:28 / mi)
shoes: Nike Air Zoom

Running 13:32 [1] 1.3 mi (10:25 / mi)
shoes: Nike Air Zoom

Tuesday Oct 24, 2006 #

Stretching 48:22 [3]
slept:5.5 weight:154.6lbs shoes: Nike Air Zoom

Cycle situps - 85 and crunches - 20

Treadmill 30:00 [2] 2.82 mi (10:38 / mi)
shoes: Nike Air Zoom

Weight Machines 10:53 [2]
shoes: Nike Air Zoom

Cool Down 5:00 [2]

Sunday Oct 22, 2006 #

Stretching 38:41 [3]
slept:5.6 weight:155.6lbs shoes: Nike Air Training

Saturday Oct 21, 2006 #

Walk - Fast Pace 1:22:26 [2]
slept:6.2 weight:155.2lbs

About 3000 people and I marched from Washington, D.C. - Gallaudet University to U.S. Capital with gorgeous cool fall weather. The march were about mainly about selected new Gallaudet president.

Thursday Oct 19, 2006 #

Running 43:07 [2] 7.32 km (5:53 / km)
slept:5.6 weight:155.2lbs shoes: Nike Air Zoom

Tuesday Oct 17, 2006 #

Note
slept:5.0 weight:154lbs

Running 13:26 [2]
shoes: Nike Air Zoom

Run to Piney Orchard Fitness center then back home.

Stretching 37:35 [3]
shoes: Nike Air Zoom

Cycle situps - 85 and crunches - 15.

Sunday Oct 15, 2006 #

Stretching 28:24 [2]

Pre-warm up for QOC at Pohick Bay Orienteering.

Orienteering 2:01:36 [3] 4.6 km (26:26 / km) +143m 22:53 / km
shoes: VJ Falcon 1

QOC at Pohick Bay, Va. Weather was perfect in the low 60's and sunny. Just before control #1, my left contact len slipped away and stuck inside of my eye lid. I go ahead to contr ol #2 but couldn't read the map very well. I had decided to run back to my car to fix my contact len with mirror then return to orienteering. I assumed I lost about good 20 minutes and control #9 made a terrible error. I was not careful reading the contour.

Saturday Oct 14, 2006 #

Stretching 29:25 [3]
slept:6.0 weight:155.2lbs shoes: Nike Air Zoom

Workout at Piney Orchard Community Fitness with many brand new equipments and several high tech treadmills plus a new carpet and painted.

Treadmill 30:00 [2] 2.8 mi (10:43 / mi)
shoes: Nike Air Zoom

Weight Machines 12:00 [1]
shoes: Nike Air Zoom

Wednesday Oct 11, 2006 #

Running 44:21 [3] 3.7 mi (11:59 / mi)
slept:6.2 weight:153.2lbs shoes: Nike Air Zoom

Stretching 36:12 [3]
shoes: Nike Air Zoom

Monday Oct 9, 2006 #

Note
slept:7.0 weight:154lbs

Just came back from Zurich, Switzerland. I'm having some kind blah cold and lil sore throat but will try to workout sometimes today.

C • Welcome Back! 2

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

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