Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending May 31, 2009:

activity

time

miles

Orienteering

8:13:23

10.38

16.7

Calisthenics

4:29:37

Biking

3:05:05

32.6

(5:41)

52.46

(3:32)

Running

1:35:22

1.74

2.8

Treadmill

21:00

Stretching

16:00

Concept 2 Rowing Machine

15:00

Total

18:15:27

44.72

71.96

averages - sleep:6.1 weight:153lbs

2:43

0:00

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Sunday May 31, 2009 #

Event: DVOA Fort Washington

Stretching 16:00 [3]
slept:6.3 weight:153lbs shoes: Ice Bug MR3 BUGrip

At DVOA - Ft. Washington park at outside of Philadelphia.

Orienteering (Green course) 1:42:36 [3] 5.8 km (17:41 / km)
shoes: Ice Bug MR3 BUGrip

Saturday May 30, 2009 #

Biking 22:00 [3] 8.6 mi (2:33 / mi)
slept:6.7 weight:154lbs shoes: Nike Air Zoom

Had many errands all day. Went out for biking just before dusk. Wish could go much farther. My bike doesn't have any lights that I could go longer. Oh well...

Thursday May 28, 2009 #

Calisthenics 52:54 [3]
slept:5.3 shoes: Nike Air Zoom

Was going out for run but too risk with thunderstorm warning. Decide to calisthenics at home. Cycle situps - 85 + crunches - 15.

Wednesday May 27, 2009 #

Note
slept:5.3 (rest day)

Going out to Cafe Asia in Wash DC to spend time with my daughter.

Tuesday May 26, 2009 #

Calisthenics 48:00 [3]
slept:5.0 weight:152lbs shoes: Nike Air Zoom

Cycle situps - 80 + crunches - 25

Sunday May 24, 2009 #

Biking 2:43:05 [3] 24.0 mi (6:48 / mi)
slept:5.9 weight:151.2lbs shoes: Nike Air Zoom

Gail, Patti and I decided last minute to take a biking ride. Use Triadelphia Meander - 29 miles route in Laytonsville, MD area. I was not that impress about the route because some of the road has NO shoulders and very rough pavement with my 100 lbs pressure tires road bike. Breathing with automolible fumes. Won't go that route again. It is not recommend.

Saturday May 23, 2009 #

Event: SVO Michaux Memorial Day ROGAINE

Calisthenics 14:11 [3]
slept:6.0 weight:154lbs shoes: addidas Supernova 5

Running 9:36 [3]
shoes: addidas Supernova 5

From home to Bloom then home for quick workout.

Sunday May 17, 2009 #

Event: QOC: Balls Bluff

Orienteering (Green course) 2:07:09 [3] 5.1 km (24:56 / km)
slept:7.5 weight:153lbs shoes: VJ Falcon 2

QOC - Balls Bluff in Leesburg, VA. Didn't do it well because got mixed up at control #106 but found control #105. # 106 on clue says east side of knoll but the map show 2 depressions. I did find the 2 depressions but control #105. The dark green vegetation on the map seems close by the #106 but also #105. The vegetation has changed little bit farther east nearby the #105. Also, got bobbled bad at #122 due confused with some trails and streams. I was little sad about it on way to home.

Orienteering 22:47 [3]
shoes: VJ Falcon 2

Patti has the same problem with control #106. She couldn't find it and gave up. After the race, we both decided to go and look for #106. To see what was our problem finding the control.

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

Thursday May 14, 2009 #

Note
(rest day)

Went to Gallaudet University, Washington, DC for my 24 years old daughter's Master degree graduation. Then we all went to the Eastern Market for dining then got home real late. No time for workout.

Wednesday May 13, 2009 #

Calisthenics 35:18 [3]
slept:5.3 shoes: Nike Air Zoom

Cycle situps - 85 and crunches - 15.

Running 29:59 [3] 2.8 km (10:43 / km)
shoes: addidas Supernova 5

Tuesday May 12, 2009 #

Note
(rest day)

Decide to do some yard work and clean up my car.

Monday May 11, 2009 #

Running 21:22 [3]
slept:5.8 weight:153lbs shoes: addidas Supernova 5

Run from home to Piney Orchard Fitness Ctr then back home.

Calisthenics 38:15 [3]
shoes: addidas Supernova 5

Did some weighs too.

Concept 2 Rowing Machine 15:00 [3]
shoes: addidas Supernova 5

Sunday May 10, 2009 #

Event: Billygoat

Orienteering (Green course) 2:12:00 [3]
slept:6.2 weight:153lbs shoes: VJ Falcon 2

SVO-event at Gifford Pinchot State Park in Lewisberry, PA. It was frustrated at the very first control and several controls also. I decided to quit because it already pass 2 hours and only complete 8 controls out of 17. It isn't my day and :-(. Should have go to Billygoat.

Saturday May 9, 2009 #

Calisthenics 44:39 [3]
slept:7.9 weight:152lbs shoes: Nike Air Zoom

Cycle situps - 70 & crunches - 20. My back is kinda stiff from lifting 20 bags of hardwood mulch and working at the yard all day.

Friday May 8, 2009 #

Treadmill (At Cardiology Office) 21:00 [3]
shoes: addidas Supernova 5

At cardiology office, the doctor checked my cardio while on treadmill. Dr. wants my heart rate go maximum to 139. So, it took it awhile to reach the 139 rate. Man! I was soaked. Good news! there is nothing wrong with my damn heart. :-).

Wednesday May 6, 2009 #

Running 34:25 [3]
slept:5.0 shoes: addidas Supernova 5

Was planning to run longer but my right shin bothering and feel so heavy. From now on I will never eat any Mexican food before running. Will try to run again tomorrow.

Sunday May 3, 2009 #

Event: QOC: Lake Accotink, VA

Orienteering (Green course) 1:48:51 [3] 5.8 km (18:46 / km)
slept:7.0 weight:154lbs shoes: VJ Falcon 1

Dreary weather but light rain temp around 57 degrees at Lake Accotink, Va. I didn't mind at all with this kind of weather. Did made one huge (10 minutes) and two small mistakes. About 25 minutes waste. Not happy with my race but had fun anyway.

Saturday May 2, 2009 #

Calisthenics 36:20 [3]
slept:6.3 weight:154lbs shoes: Nike Air Zoom

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

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