Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2007:

activity

time

miles

Orienteering

4:15:32

8.34

(30:39)

13.42

(19:02)

395

Stretching

3:25:47

Field Checking

2:08:00

Running

1:34:36

6.1

9.82

Biking

1:17:34

stretching & weightlifting

1:14:49

Warm up

43:12

Precor EF56I Cross Country Machine

35:00

2.97

(11:47)

4.78

(7:19)

Life Cycle

30:00

6.18

(4:51)

9.95

(3:01)

Treadmill

20:00

Cool Down

11:27

jump rope

11:24

Total

16:27:21

23.59

37.96

395

averages - sleep:5 weight:152.2lbs

2:08

0:00

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Friday Mar 30, 2007 #

Event: DVOA A-Meet (Interscholastics)

Wednesday Mar 28, 2007 #

Running 23:46 [2] 2.5 mi (9:30 / mi)
shoes: Nike Air Zoom

Cool Down 6:07 [3]
shoes: Nike Air Zoom

Tuesday Mar 27, 2007 #

Stretching 40:40 [3]
slept:4.5 weight:152.4lbs shoes: Nike Air Zoom

Cycle situps 100 + crunch situps 20.

Monday Mar 26, 2007 #

Stretching 47:01 [3]
shoes: Nike Air Zoom

I was planning to run but decided to stretching only cuz of knee. But the knee feels good and almost no pain while stretching for 47 min.

Sunday Mar 25, 2007 #

Event: QOC: Little Bennett

Warm up 12:00 [2]
weight:152.4lbs shoes: VJ Falcon 1

At Little Bennett, MD. Saturday night, my right knee was bothering. It feels like a pin pinch under the knee cap when its bend down. I had a difficult to climb up the stairs but Sunday morning seems feel good. I go ahead to play O' but after few minutes from the start. The pain came back. I have never had that kind of pain around the knee.

Thursday Mar 22, 2007 #

Stretching 17:14 [2]
slept:5.2 shoes: Nike Air Zoom

Running 30:22 [3]
shoes: Nike Air Zoom

Wednesday Mar 21, 2007 #

Stretching 28:31 [2]
slept:4.0 weight:152.6lbs shoes: Nike Air Zoom

Running 40:28 [3] 3.6 mi (11:14 / mi)
shoes: Nike Air Zoom

1st day of Spring! Cool and overcasted, running from home to Piney Orchard Nature trail. http://www.gmap-pedometer.com/?r=131976 Saw many trees downed by beavers around the ponds. No sights of beavers or deers. My right hamstring is lil bothering.

Cool Down 5:20 [2]
shoes: Nike Air Zoom

Monday Mar 19, 2007 #

Note
slept:4.5 weight:150.2lbs

Sunday Mar 18, 2007 #

Note
slept:5.0 weight:153.2lbs

Warm up 14:00 [2]
shoes: VJ Falcon 1

At DVOA - White Clay Creek, DE, there were about 4 inches of snow on the ground. Cold in mid 30's windy and sunny. Warm-up running around the parking lot

Orienteering 1:22:15 [2] 4.4 km (18:42 / km) +185m 15:27 / km
shoes: VJ Falcon 1

On orange course - my first time orienteering on white snow ground. It was different and much harder to climb. The last 2 controls, I ran out of gas due overload clothes. I shouldn't have wear a jacket the first place. Oh well... Next time, I will remember that.

Friday Mar 16, 2007 #

Note
slept:4.5 weight:151.6lbs

Thursday Mar 15, 2007 #

Stretching 27:26 [3]
slept:4.1 shoes: Nike Air Zoom

Workout at Piney Orchard Community Fitness Ctr due nasty cold and wet weather.
Cycle situps - 95 & crunches - 25

Precor EF56I Cross Country Machine 35:00 [2] 2.97 mi (11:47 / mi)
shoes: Nike Air Zoom

Life Cycle 30:00 [2] 6.18 mi (4:51 / mi)
shoes: Nike Air Zoom

Wednesday Mar 14, 2007 #

Note
(rest day)

Didn't have time for workout cuz we were at H&R Block for our taxes. Got home so late. Ugh!

Tuesday Mar 13, 2007 #

Biking 1:17:34 [2]
slept:4.2 weight:152lbs

Biking from home to Balt/Annapolis trail and stay on most trail then stopped at Bloom then back home.

Warm up 17:12 [2]

Monday Mar 12, 2007 #

Note
slept:5.0 weight:152lbs

Sunday Mar 11, 2007 #

Stretching 16:33 [2]
slept:5.7 weight:153.2lbs shoes: VJ Falcon 1

At QOC - Westmoreland Park, VA with sunny and in the 60's. Perfect day for O'!

Orienteering 1:26:55 [2] 3.9 km (22:17 / km) +95m 19:52 / km
shoes: VJ Falcon 1

Still running on orange course cuz I need more practice with catching features and speed. I noticed my skill is slow improving. Some of the map has been changed due contruction and added some new hard pavements that I got lil confused.

Friday Mar 9, 2007 #

Note
slept:4.2 weight:152lbs

Thursday Mar 8, 2007 #

Note
slept:4.5 weight:153.6lbs

stretching & weightlifting 36:55 [3]
shoes: Nike Air Zoom

Cycle situps - 90 & crunches - 10

jump rope 11:24 [1]
shoes: Nike Air Zoom

Tuesday Mar 6, 2007 #

stretching & weightlifting 37:54 [3]
slept:7.1 weight:151.3lbs shoes: Nike Air Zoom

Cycle situps - 85 + crunches 15.

Treadmill 20:00 [1]
shoes: Nike Air Zoom

Monday Mar 5, 2007 #

Note
slept:5.0 weight:151.4lbs

Sunday Mar 4, 2007 #

Stretching 28:22 [2]
slept:6.6 weight:152.6lbs shoes: Nike Air Zoom

"warm up" before go out for O'

Orienteering 1:26:22 [4] 5.12 km (16:52 / km) +115m 15:10 / km
(sick) shoes: VJ Falcon 1

QOC - at Patuxent River Park: Jug Bay Natural Area. First time back to orienteering since last Jan due sick. Still not feel good 100 percent. When I start to run then I begin to coughing and hard to breath. Thats make me slower and tired easly.

Friday Mar 2, 2007 #

Field Checking 2:08:00 [1]
slept:5.2 weight:152.6lbs

This is my first time doing on field checking at Gallaudet University campus, Washington, DC. It was beautiful day but gusty windy that its makes difficult to write down on maps. Gallaudet U. PE professor Barbara Pomeroy went along with us. She need to know what to teach to her students about O'. Next month, we will have an O' event on the campus for students, faculty and staff.

C • Mapping Gallaudet? Cool! 5

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