Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2010:

activity

time

miles

Orienteering

14:22:51

19.61

31.56

Calisthenics

4:51:09

Running

1:22:14

7.69

(10:42)

12.37

(6:39)

stretching & weightlifting

48:00

Octane Cross Active machine

35:00

3.4

(10:18)

5.47

(6:24)

Life Cycle

30:00

6.1

(4:55)

9.82

(3:03)

Warm up

24:00

Treadmill

20:00

2.4

(8:20)

3.86

(5:11)

Total

23:13:14

39.19

63.07

[1-5]

16:46:57

averages - sleep:14.6 weight:146.3lbs

5:32

0:00

» now

Wednesday Mar 31, 2010 #

Note
slept:5.1 weight:155lbs (injured)

Got home so late and tired from AARP Tax service. Nicely we get some refunds from Fed and State too.

Tuesday Mar 30, 2010 #

Calisthenics 41:50 [3]
slept:4.8 weight:155lbs (injured) shoes: Under Armour Cross Trainer

Cycle situps - 85 + Crunches - 20

Monday Mar 29, 2010 #

stretching & weightlifting (PT) 48:00 [3]
slept:4.6 weight:154.3lbs (injured) shoes: Under Armour Cross Trainer

Was planning to biking from home to PT but got home late. Shoot! Mostly use dumbells and stretching upper body. Right shoulder seems slowly recovering. Looks like it will cure in few more MONTHS! Geez!

C • MONTHS! 1

Sunday Mar 28, 2010 #

Event: QOC: Wheaton (venue change)

Orienteering 1:22:36 [3]
slept:5.3 weight:154.2lbs shoes: Ice Bug MR3 BUGrip

Got to Wheaton Regional Park at 7:30am. Put up 19 controls for mostly white and yellow courses plus carry 4 gallons of water. Drats! forget to use my FR 405.

Orienteering 18:22 [3]
shoes: addidas Supernova 5

Pick up 5 controls.

Saturday Mar 27, 2010 #

Orienteering (Course Setting) 5:32:44 [3]
slept:5.8 weight:156lbs shoes: Ice Bug MR3 BUGrip

Course setting for tomorrow at Wheaton Regional Park QOC event. Put 20 control flags and carry 3 gallons of water.

Thursday Mar 25, 2010 #

Calisthenics (At PT - NovaCare) 45:00 [3]
slept:5.0 weight:156lbs (injured) shoes: addidas Supernova 5

Mostly do upper body and shoulders. Rotator cuff on right shoulder is still little sore. Wondering when will it heal 100 percent.

7 PM

Running 41:30 [0] 4.52 mi (9:11 / mi)
shoes: addidas Supernova 5

Run from PT on Rt 175 then on WB&A trail then Strawberry Lake Way to home. There were some strong headwind and tailwind also and few sprinkles. Couldn't run all the way cuz I need go bathroom. Should have go bathroom at PT before run.

Wednesday Mar 24, 2010 #

Note
slept:4.5 weight:155.6lbs (injured)

Right rotator cuff is bothering and worsen today. Wondering why? Will see PT tomorow.

Sunday Mar 21, 2010 #

Event: QOC: Little Bennett Day

1 PM

Orienteering (Green course) 1:53:05 [0] 5.26 mi (21:30 / mi)
slept:5.3 weight:153.4lbs (injured) shoes: VJ Intergrators

GREEN - Splits

Saturday Mar 20, 2010 #

Event: QOC - Little Bennett Night O

10 AM

Orienteering (Vetting) 49:19 [0] 2.12 mi (23:16 / mi)
slept:156.0 weight:5.8lbs (injured) shoes: addidas Supernova 5

At McKeldin park, do some vetting for white, yellow and orange courses for April 19th Stumble.

7 PM

Orienteering (Night O') 1:38:00 [0] 3.66 mi (26:48 / mi)
slept:6.4 (injured) shoes: Ice Bug MR3 BUGrip

Thursday Mar 18, 2010 #

Calisthenics (At NovaCare PT) 1:22:00 [3]
(injured) shoes: Under Armour Cross Trainer

Mostly do with shoulders and arms. Cycle situps 85 & crunches 20.

Monday Mar 15, 2010 #

Calisthenics (At Physical Therapy) 52:00 [3]
slept:5.3 weight:156lbs (injured) shoes: Under Armour Cross Trainer

First day physical therapy (NovaCare) for my right rotator cuff treatment. Noticed my shoulder pain is much improved after the corticosteroid injection.

Sunday Mar 14, 2010 #

Event: QOC: Rosaryville

Calisthenics 24:18 [3]
slept:6.6 weight:158lbs (injured) shoes: Under Armour Cross Trainer

Warm up 12:00 [3]
shoes: VJ Intergrators

Warm up running around Rosaryville park.

12 PM

Orienteering 1:24:23 [0] 7.69 km (10:58 / km)
shoes: VJ Intergrators

Brown - Splits

Wednesday Mar 10, 2010 #

Note
slept:6.3 weight:157lbs (injured)

Went to see orthopedic specialist for my right rotator cuff injuiry. Dr. gave me a shot of a corticosteroid injection to relieve inflammation and pain.
Goodness, the needle was about 3 inches long and it hurts when put it into my shoulder. So no need a surgery/! :-) Phew! but will have to take PT twice a week for 6 weeks.

Tuesday Mar 9, 2010 #

Running 40:44 [3] 5.1 km (7:59 / km)
slept:5.4 weight:156lbs (injured) shoes: addidas Supernova 5

Along on Piney Orchard Nature Trail for the first time since snow blizzard. It feels so good with this kind of weather cool in high 50's and daylight is longer. My right shoulder doesn't bothering while running. Will see orthopedic tomorrow.

Sunday Mar 7, 2010 #

Event: QOC: Happyland - so happy!

Warm up 12:00 [3]
slept:6.7 weight:156lbs (injured) shoes: VJ Intergrators

At Prince Williams Forest Park-Happyland warm-up run from parking lot to registration then run up to start area.

Orienteering (Green course) 1:24:22 [3] 6.1 km (13:50 / km)
(injured) shoes: VJ Intergrators

Feel great before start but when after passed 1st control. Beginning feel sore on right shoulder from push away the branches. So continue for #2 my body feel going to run out of fuel fast then start to get nausea. The right shoulder get real sore and barely to run. When approach to #3 I vomited and dehydrated. Decided to give up and go back to finish as DNF. I received a letter from my primary doctor that I do have a tear rotator cuff after review MRI. Will see orthopedic this coming Wednesday.

Saturday Mar 6, 2010 #

Note
slept:5.8 weight:156lbs (injured)

Attend U.S. Deaf Sports Federation - House of Delegate from 8:30am to 6:00 in Columbia, MD.

Friday Mar 5, 2010 #

Octane Cross Active machine 35:00 [3] 3.4 mi (10:18 / mi)
slept:5.2 (injured) shoes: Under Armour Cross Trainer

At Piney Orchard Fitness Ctr.

Calisthenics 28:31 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + crunches - 15.

Thursday Mar 4, 2010 #

Note
slept:4.7 weight:156lbs (injured)

Missed workout - had go to our friend's funeral in north of Baltimore.

Wednesday Mar 3, 2010 #

Calisthenics 17:30 [3]
shoes: Under Armour Cross Trainer

At Piney Orchard Fitness Ctr - Cycle situps - 95 + crunches - 10

Life Cycle 30:00 [3] 6.1 mi (4:55 / mi)
shoes: Under Armour Cross Trainer

Treadmill 20:00 [3] 2.4 mi (8:20 / mi)
shoes: Under Armour Cross Trainer

« Earlier | Later »