Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Jan 31, 2009:

activity

time

miles

Cycle Trainer

5:47:00

Calisthenics

3:50:35

Running

2:42:44

10.43

(15:36)

16.78

(9:42)

Orienteering

1:44:39

5.57

(18:48)

8.96

(11:41)

130

Field Checking

1:44:21

stretching & weightlifting

39:22

Octane Cross Active machine

20:00

Warm up

15:00

Concept 2 Rowing Machine

13:41

Total

17:17:22

15.99

25.74

130

averages - sleep:5.5 weight:154.2lbs

3:02

0:00

» now

Friday Jan 30, 2009 #

Calisthenics 38:51 [3]
slept:6.3 shoes: Nike Air Zoom

Cycle situps - 115 & crunches - 20. Was going to run outside but still some icy on the trail. :-(

Cycle Trainer 45:00 [3]
shoes: Nike Air Zoom

Wednesday Jan 28, 2009 #

Note
slept:5.8

Feeling much better and went to work with icy day. Quiet here in the office. :-)

Tuesday Jan 27, 2009 #

Note
slept:5.1 weight:152.4lbs (sick)

Got a painful migraine headache after 1:30pm then got home at 5:00. Got nauseous and migraine then went to bed at 8:15pm. Migraine headache is NOT funny........

Sunday Jan 25, 2009 #

Event: QOC: Greenbelt

Warm up 15:00 [3]
shoes: Inov 8 Mudrock 280

Greenbelt National Park, MD - QOC event with bright sunny and cold in the high 20's and low 30's.

Orienteering (Green course 6.0km) 1:44:39 [3] 8.96 km (11:41 / km) +130m 10:53 / km
shoes: Inov 8 Mudrock 280

First time orienteering since last November. Surprise there were 8 deaf people came and orienteering with this cold weather. Most of them did pretty well on courses.

Saturday Jan 24, 2009 #

Calisthenics 38:22 [3]
shoes: Nike Air Zoom

Cycle situps - 115 & crunches - 25

Cycle Trainer 42:00 [3]
shoes: Nike Air Zoom

Tuesday Jan 20, 2009 #

Calisthenics 38:11 [3]
weight:154.2lbs shoes: Nike Air Zoom

Cycle situps - 115 & crunches - 25 while watching historic inaugural address on TV.

Cycle Trainer 35:00 [3]
shoes: Nike Air Zoom

Monday Jan 19, 2009 #

Field Checking 1:44:21 [3]
shoes: Inov 8 Mudrock 280

At Wheaton Regional Park, did some field checking at north part of the park that I haven't been checked. Added few new rootstocks and man-made features. Pine Lake is still under contruction since about a year. It seems about to complete the work but not sure will be open for QOC event on March 15th. I will go back again sometimes in Feb before I make the final courses.

Running 1:17:55 [3] 4.73 km (16:28 / km)
shoes: Inov 8 Mudrock 280

After done with field checking, Patti and I running during some flurries and about a quarter of inches on the trails.

Saturday Jan 17, 2009 #

Event: GA Nav. Cup

Wednesday Jan 14, 2009 #

Calisthenics 34:11 [3]
slept:5.2 shoes: Nike Air Zoom

Cycle situps - 105 & crunches - 30

Cycle Trainer 40:00 [3]
shoes: Nike Air Zoom

Tuesday Jan 13, 2009 #

Running 38:02 [3] 5.49 km (6:56 / km)
shoes: addidas Supernova 5

Day off due doctor appointment. Run along on Piney Orchard Nature Trail. The pond is becaming thin ice.

Monday Jan 12, 2009 #

Cycle Trainer 25:00 [3]
slept:5.3 shoes: Nike Air Zoom

Calisthenics 42:48 [3]
shoes: Nike Air Zoom

cycle situps - 100 & crunches - 30

Friday Jan 9, 2009 #

Cycle Trainer 50:00 [3]
slept:5.0 weight:156lbs shoes: Nike Air Zoom

Tuesday Jan 6, 2009 #

Cycle Trainer 40:00 [3]
shoes: Nike Air Zoom

Was just about start to cycle then the power outrage. The basement was total darkness. Couldn't see my own hand but know where to reach the camping lantern and continue workout. The power came back on about 2 hours later.

C • Good Dedication 2

Calisthenics 38:12 [3]
shoes: Nike Air Zoom

Cycle situps - 100

Sunday Jan 4, 2009 #

Event: QOC: Manassas

Running 7:04 [1] 1.05 km (6:44 / km)
shoes: addidas Supernova 5

Run to Piney Orchard Fitness Center from my home.

stretching & weightlifting 39:22 [3]
shoes: addidas Supernova 5

Octane Cross Active machine 20:00 [2]
shoes: addidas Supernova 5

Concept 2 Rowing Machine 13:41 [3]
shoes: addidas Supernova 5

Cycle Trainer 35:00 [3]
shoes: Nike Air Zoom

Friday Jan 2, 2009 #

Cycle Trainer 35:00 [3]
shoes: Nike Air Zoom

Running 39:43 [3] 5.51 km (7:12 / km)
shoes: addidas Supernova 5

Thursday Jan 1, 2009 #

Note
slept:6.0

Happy New Year! Last night, we went to Fells Point in Baltimore for USA Deaf Sport Federation (USADSA) Gala. We had chance to meet some of the Deaflympics committes and coaches. Had a good time and meet some more new people. Right now, I am focusing to work on control setting for QOC Wheaton event on March 15th and watching some football bowls.

C • Football? 2

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