Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m
	Biking	4	2:14:09	28.1	(4:46)	45.23	(2:58)
	Orienteering	1	2:07:01	5.7	(22:16)	9.18	(13:50)	152
	swimming	2	1:43:00
	Precor EF56I Cross Country Machine	2	1:05:00	2.6		4.18
	Calisthenics	2	54:00
	Running	1	27:13	2.7	(10:05)	4.34	(6:16)
	Concept 2 Rowing Machine	1	6:00
	Total	8	8:36:23	39.1		62.93		152
	[1-5]	7	6:29:22
averages - sleep:5.6 weight:151.6lbs

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Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships

Monday Jul 25, 2011 #

Event: World Deaf Orienteering Championship

Friday Jul 22, 2011 #

Note
slept:5.6 (injured) (rest day)

Busy evening due packing!!!

Thursday Jul 21, 2011 #

swimming 43:00 [3]
slept:5.2 weight:152lbs

Right heel blister is seems getting better but need more healing with band-aid. Left heel blister looks like about 75% heal and now using the "2nd skin" band-aid. Hopefully it will cured complete by this Monday or Tuesday.

Wednesday Jul 20, 2011 #

Precor EF56I Cross Country Machine 30:00 [3]
slept:5.0 weight:152lbs shoes: Under Armour Cross Trainer

At Piney Orchard Fitness Ctr

Concept 2 Rowing Machine 6:00 [3]
shoes: Under Armour Cross Trainer

Calisthenics 28:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + crunches - 35

Biking 9:32 [3] 2.02 mi (4:43 / mi)
shoes: Under Armour Cross Trainer

From home to fitness ctr then home.

Tuesday Jul 19, 2011 #

Note

Didn't have a chance to workout. Had to fix our damaged garage door. My wife's SUV (Subie) backup when the garage door begining to close and hit on the top of Subie's roof rack and bend the garage door. She thought the garage door was up but didn't. Oh well.. it happens.. Now, It is fixed and straighted ok.

Monday Jul 18, 2011 #

Note
(injured)

This morning, the heel blisters seems improving. Decided to use regular bandaid with Bactracin Zinc ointment. I have to walk very easy with shoes on at work but take off while sitting in the office.

Calisthenics 26:00 [3]
slept:5.2 weight:150lbs shoes: Under Armour Cross Trainer

At this time, couldn't run with damn blisters.... So, went to Piney Orchard Fitness Ctr.
Cycle situps - 90 + crunches - 30

Precor EF56I Cross Country Machine 35:00 [3] 2.6 mi (13:28 / mi)
shoes: Under Armour Cross Trainer

Sunday Jul 17, 2011 #

Note
slept:6.4 (injured)

Both heels having serious blister. Right heel seems have infection with draining look like honey. Damn!!!! Will go to see doctor tomorrow morning. Need to cure the blister very quick before the big race next week.

Saturday Jul 16, 2011 #

2 PM

Orienteering (Short Summer Series) 2:07:01 [0] 9.18 km (13:50 / km) +152m 12:47 / km
ahr:129 max:151 slept:5.9 weight:150lbs

SSS at Wheaton Regional Park - I arrived little late what I was planning. Was kind of hurry while setup 16 controls. Wore a brand new Jalas BLACK o' shoes while settings. Damn! got both heel blister and painful on about half way left to go. The terrains were mostly light and medium green than open woods in this time of the year. A several controls had difficult to locate due unmapped on some features. Got slow down and delayed about 20 minutes. Surprise about 27 people came and waiting for me on the parking lot. Oh man! I was kind of embarrassed for the delay and also few controls were misplaced after some "elite" o'ers told me. Sorry for the messed up!

Friday Jul 15, 2011 #

Running 27:13 [3] 2.7 mi (10:05 / mi)
slept:7.1 weight:153lbs shoes: addidas Supernova Riot

C • Posting 1

Thursday Jul 14, 2011 #

Biking (Commute) 11:34 [3] 2.36 mi (4:54 / mi)
slept:5.5 shoes: Under Armour Cross Trainer

At 4:55am - nice cool and dry. From home to Odenton MARC train station.
Avg speed - 12.2
Max speed - 28.0

Biking (Capital Bikeshare) 10:23 [3] 2.1 mi (4:57 / mi)
shoes: Under Armour Cross Trainer

At 6:12am from Columbia Circle/Union Station D.C. to 12th St & Independence Ave SW.

Biking (Commute) 19:26 [3] 4.24 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

From Odenton MARC station then on WB&A trail then home. Nice dry but little headwind with full load backpack.
Avg mph - 13.1
Max mph - 28.0

Wednesday Jul 13, 2011 #

Biking (Commute) 11:40 [3] 2.36 mi (4:57 / mi)
slept:5.1 weight:153lbs

At 4:30am, from home to Odenton MARC station - nice low humidity but warm for early morning.

Biking (Capital Bikeshare) 10:51 [3] 2.1 mi (5:10 / mi)

From Columbia Circle/Union Station D.C. to 12th St. & Independence Ave SW.

Biking (Commute) 19:50 [3] 4.23 mi (4:41 / mi)

Saw a fawn with bambi right on WB&A trail after thunderstorm. Cool but very humid.

Tuesday Jul 12, 2011 #

Biking (Commute) 11:00 [3] 2.36 mi (4:40 / mi)
slept:5.0 weight:151lbs

At 4:35am, warm and very humid from home to Odenton MARC station.
Max speed - 29.7mph
Avg - 12.8mph

Biking (Capital Bikeshare) 10:51 [3] 2.1 mi (5:10 / mi)

At 5:37am, from Columbus Circle/Union Station D.C. to 12th and Independence Ave SW.

Biking (Commute) 19:02 [3] 4.23 mi (4:30 / mi)

From Odenton MARC station then go through on WB&A trail to home.

swimming 1:00:00 [3]

Did made few laps and running in about 3 1/2 feet deep for about 20 minutes.

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