Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Jan 31, 2008:

activity

time

miles

Stretching

3:55:25

Orienteering

2:22:53

4.91

(29:06)

7.9

(18:05)

Running

1:53:44

7.52

12.1

Life Cycle

25:00

4.9

(5:06)

7.89

(3:10)

Warm up

22:53

Cool Down

16:50

Total

9:16:45

17.33

27.89

averages - sleep:5.4 weight:154.7lbs

1:56

0:00

» now

Wednesday Jan 30, 2008 #

Stretching 34:07 [3]
slept:4.6 weight:155.2lbs shoes: Nike Air Zoom

Cycle situps - 85 and crunches - 25.

Tuesday Jan 29, 2008 #

Stretching 39:46 [3]
slept:4.4 weight:154.2lbs shoes: Nike Air Zoom

Cycle situps - 85 and crunches - 25.

Running 16:58 [2] 1.62 mi (10:28 / mi)
shoes: Nike Air Zoom

Planning to run longer but I was busy learning using software called Condes.

C • Condes 3

Cool Down 6:14 [2]
shoes: Nike Air Zoom

Walking around the neighborhood with nice calm cool in the 50's at night time.

Sunday Jan 27, 2008 #

Event: QOC: Lake Fairfax

Warm up 6:21 [2]
slept:6.4 weight:153.6lbs shoes: VJ Falcon 1

Nice sunny, light breezy with @40 degrees at Lake Fairfax, VA. This is my first time for that park. I was lil surprised that the park has quite bit of snow than my home area. Good thing, I wore VJ shoes with studs.

Orienteering 42:34 [2] 2.9 km (14:41 / km)
shoes: VJ Falcon 1

QOC - Lake Fairfax sprint - advanced 1. My wife, Patti wants to go together cuz she was nervous with the chilly weather. Also, we were helping each other to improve to read the map and catching features.... Patti seems not enjoyed the kind of weather.

We had a lil trouble with #6 because there were several more ditches that it was not on the map.

Adv Sprint 1 - Splits

Saturday Jan 26, 2008 #

Running 9:10 [1]
slept:8.3 shoes: Nike Air Zoom

From my house to Bloom grocery store to drop off the Red Box DVD movie then return to home.

Wednesday Jan 23, 2008 #

Stretching 43:09 [3]
slept:4.4 weight:155lbs shoes: Nike Air Zoom

Cycle situps - 100 and crunches - 22

Cool Down 5:36 [3]
shoes: Nike Air Zoom

Running 29:40 [3] 2.6 mi (11:25 / mi)
shoes: Nike Air Zoom

From Piney Orchard Parkway Rt 170 south then into Piney Orchard Nature trail and run along loop of Buck Cove pond then back to home at 8:30pm. Some of the trail were still cover with snow/ice so I had to slow down a little bit. I was using my headlamp. There were so many Canada geeses resting or sleeping on the thin ice pond and saw a deer.

Monday Jan 21, 2008 #

Note
slept:6.0 weight:154lbs (rest day)

Sunday Jan 20, 2008 #

Running 24:47 [3]
shoes: Nike Air Zoom

Along on Rt 170 Piney Orchard Parkway - temp 22 degree and wind chill @ 8 degree. My body felt fine but face and hands were freezing. I could run liltte further but too windy.

Stretching 28:30 [3]
shoes: Nike Air Zoom

100 cycle situps and 20 crunches.

Saturday Jan 19, 2008 #

Event: Georgia Navigator Cup

Life Cycle 25:00 [3] 4.9 mi (5:06 / mi)
slept:6.3 weight:156lbs shoes: Nike Air Zoom

At Piney Orchard community fitness center. The center added more new high tech fitness equipment. It seems kind of crowd with new equipment.

Running 33:09 [3] 3.3 mi (10:03 / mi)
shoes: Nike Air Zoom

I planning to run into Piney Orchard Nature trail but the trails were too soggy to run. Only run on pavements.

Cool Down 5:00 [3]
shoes: Nike Air Zoom

After end of running, my right ankle got sore. It feels like a sprain and hardly to walk. But after an hour, it feels fine. Wondering what was that?

At QOC-South Fork, Prince Williams National park in Virginia. Mild temp and overcast cloudy.

Orienteering 1:40:19 [3] 5.0 km (20:04 / km)
slept:4.5 weight:155.2lbs shoes: VJ Falcon 2

I was expecting the weather would be much cooler. So, I dressed "too warm" cuz got too much sweat and heavy. Made a terrible mistake on #3, lost about 20 minutes.

Green - Splits

Thursday Jan 3, 2008 #

Stretching 41:19 [3]
slept:5.0 weight:155lbs shoes: Nike Air Zoom

100 cycle situps + 10 crunches.

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