Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2009:

activity

time

miles

Orienteering

9:11:00

Running

2:57:21

11.49

18.5

Calisthenics

1:22:41

Cycle Trainer

50:00

Weight Machines

37:51

Cool Down

10:00

Total

15:08:53

11.49

18.5

averages - sleep:5.8 weight:152.5lbs

7:11

0:00

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Tuesday Mar 31, 2009 #

Note
(sick)

Pah! I am getting better from nasty, ugly, awful, etc... flu with fever over 102 since Sunday late afternoon, No wondering I didn't feel so good on 2nd day Ran-It-Granite so I decided to backoff before I start to race. When I got home I collapsed and hardly to walk. Stayed in bed most of the day on Monday. Today, I am just taking it easy do some errands.

Saturday Mar 28, 2009 #

Green X Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Sunday Mar 22, 2009 #

Orienteering 2:00:00 [3]
shoes: Inov 8 Mudrock 280

Special training for our QOC at Rosaryville Park in Upper Marlboro, MD. I was planning do orienteering by myself but bumped a "rookie" orienteerer, Gail. So, I decided to training with her. Taught her how to set the compass, read the symbols, attackpoint, aim and etc.. At the 2nd last control, Gail lost her car key which it tied with her shoe lace. We walked back and forth twice between the controls. No luck.. My wife, Patti and I staying with her until her husband come with a spare key from Germantown about 50 minutes.

C • Rosaryville 1

Wednesday Mar 18, 2009 #

Running 38:55 [3]
slept:5.0 weight:153lbs shoes: addidas Supernova 5

Piney Orchard Nature trail - almost perfect weather and saw first time Orioles about 4 feet away. The frogs are already out there by the pond but didn't see any beavers.

Cool Down 5:00 [3]

Calisthenics 39:20 [3]
shoes: Nike Air Zoom

Tuesday Mar 17, 2009 #

Note
slept:5.2 weight:151.2lbs

Monday Mar 16, 2009 #

Note
slept:7.5 weight:151.2lbs (rest day)

Worn out from over the weekend at Wheaton Regional Park-QOC event. Didn't go to work today.

Sunday Mar 15, 2009 #

Event: QOC: Wheaton

Note
slept:5.8 weight:150.6lbs

Went to Wheaton to setup few controls and bring few jugs of water. Then had to wait for my wife, Patti with kits and equipment for the QOC event. Help to setup the registration and epunch. Then I standing in "start and finish area" to make sure the people find and punch it before go start. Oh man, I was kind of nervous when I saw quite few elite orienteering runners out to the woods because I was the one who design the courses and set the controls. I did praying briefly that hope no one will approach and yelling at me for screw up the courses or misplace controls. But I know 1 or 2 controls were not exactly location. The Wheaton map may need to update and major reversion.

Saturday Mar 14, 2009 #

Orienteering (Set up controls) 7:11:00 [3]
slept:5.8 weight:153.8lbs shoes: Inov 8 Mudrock 280

Arrived at Wheaton Regional Park at 7:00am. The weather report said that the rain will start at around 1pm so was hoping to finish put up all 49 controls but finished at 4:00. Light shower begins around after 2:30. It was not bad at all. Phew..

Wednesday Mar 11, 2009 #

Running 23:25 [3]
shoes: addidas Supernova 5

I wish I could run much longer but expecting a tech person will come over to setup our new video relay service system. Shoot! forget to setup my FR for distance. I feel so energy and fast. Is that because I drank cafe mocha from Starbucks???? Hmmm....

Cool Down 5:00 [3]
shoes: addidas Supernova 5

Monday Mar 9, 2009 #

Running 31:34 [3] 4.91 km (6:26 / km)
slept:5.2 weight:153.8lbs shoes: addidas Supernova 5

Saturday Mar 7, 2009 #

Weight Machines 37:51 [3]
slept:6.0 weight:154.2lbs shoes: addidas Supernova 5

Running to Piney Orchard Fitness Ctr to workout on weights then running on Nature trail.

Running 39:46 [3] 4.84 mi (8:13 / mi)
shoes: addidas Supernova 5

Friday Mar 6, 2009 #

Calisthenics 43:21 [3]
shoes: Nike Air Zoom

Cycle situps - 100 & crunches - 25

Cycle Trainer 50:00 [3]
shoes: Nike Air Zoom

Was planning to run with gorgeous weather but got home so late. Decided to do cycle trainer then straight to bed.

Sunday Mar 1, 2009 #

Event: QOC: Westmoreland

Running 43:41 [3] 5.8 km (7:32 / km)
shoes: addidas Supernova 5

On Piney Orchard Nature Trail with cloudy and chilly. I feel like overweight about 20 lbs while running and tired easly. About 20 minutes during running, my groin get tight. Mabye its dehydrated.

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