Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2012:

	activity	#	time	miles		km		+m
	Orienteering	11	13:10:38	30.76		49.5		1417
	Biking	15	9:09:40	1246.28	(26)	2005.69	(16)
	Calisthenics	3	2:21:00
	Running	3	1:55:59	10.47	(11:05)	16.85	(6:53)	80
	Warm up	1	16:00
	Total	31	26:53:17	1287.51		2072.04		1497
	[1-5]	19	13:32:19
averages - sleep:5.6 weight:150.9lbs

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Saturday Mar 31, 2012 #

Event: QOC Fountainhead

12 PM

Orienteering (Green course) 1:19:26 [0] 3.97 mi (20:02 / mi) +236m 16:54 / mi
ahr:141 max:166 slept:6.2 weight:150lbs shoes: Jalas BLACK

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI

Biking (commute) 11:43 [3] 2.36 mi (4:58 / mi)
slept:5.0 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 27.1

Biking (commute) 20:15 [3] 4.24 mi (4:47 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 25.0

Thursday Mar 29, 2012 #

Biking 54:08 [3] 10.71 mi (5:03 / mi)
slept:5.1 shoes: Under Armour Cross Trainer

On WB&A trail along with Patti.

Wednesday Mar 28, 2012 #

Biking (commute) 10:47 [3] 2.36 mi (4:34 / mi)
slept:4.8 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 29.4

Biking (commute) 20:08 [3] 4.23 mi (4:46 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.4

Tuesday Mar 27, 2012 #

Note
slept:5.1 weight:149lbs (injured)

My lower back seems getting improve. Now, I can get off from bed this morning without assist and now I am at work. Probably will start cycling tomorrow.

Calisthenics 57:00 [3]
slept:5.0 weight:149lbs shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 30

Monday Mar 26, 2012 #

Note
slept:6.3 (injured)

Woke up with painful lower back. Barely to get up from bed and missed work for the day. Resting all day and working on Rosaryville course setting.

Sunday Mar 25, 2012 #

Event: QOC Little Bennett

1 PM

Orienteering (Green course) 1:16:14 [0] 4.32 mi (17:39 / mi) +273m 14:45 / mi
ahr:136 max:166 slept:6.7 weight:149lbs shoes: Jalas BLACK

Did it OK but got a gnat into my left eye between leg 3 - 4. I had to stop and kneel down to get the gnat out of my eye. Remove contact lens then rubbing my eye. Seems gnat still in somewhere in eye socket then put the contact lens back. By the way, I rubbed on the right eye then the contact lens lost somewhere in the eye socket. I was so *&^&&*$#. I barely see clear on far-sight but lucky the woods aren't full growing yet. In the evening at home, finally the gnat came out from my left eye. I might have to wear goggle from now on.

3 PM

Orienteering (Pick up control flags) 22:34 [0] 1.5 mi (15:03 / mi) +103m 12:24 / mi
ahr:86 max:141 shoes: Jalas BLACK

Saturday Mar 24, 2012 #

Event: QOC Little Bennett Night-O

8 PM

Orienteering (Night O') 1:10:13 [0] 2.7 mi (25:59 / mi) +163m 21:53 / mi
slept:5.8 weight:148lbs shoes: Icebug Heros

I was experiment to taking some night photos on 1st, 2nd and 3rd controls with runners approaching to control. But the photo didn't come out good. So, I go ahead run after 3rd control.

Intermediate - Splits

Thursday Mar 22, 2012 #

Biking (commute) 11:19 [3] 2.36 mi (4:48 / mi)
slept:5.0 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 27.6

Biking (commute) 18:37 [3] 4.22 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Finally! I made to 30 mph with that same road for over 1 year. Hope will continue from now on.

Avg mph - 13.6
Max mph - 30.0

Wednesday Mar 21, 2012 #

Biking (commute) 12:04 [3] 2.36 mi (5:07 / mi)
slept:4.8 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 11.7
Max mph - 24.3

Biking (commute) 19:04 [3] 4.46 mi (4:16 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.0
Max mph - 28.0

Tuesday Mar 20, 2012 #

5 PM

Running 36:32 [0] 3.31 mi (11:03 / mi) +24m 10:48 / mi
ahr:142 max:158 slept:5.0 weight:151lbs shoes: addidas Supernova Riot

Monday Mar 19, 2012 #

Biking (commute) 12:23 [3] 2.37 mi (5:14 / mi)
slept:5.6 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 11.5
Max mph - 26.4

Feel so sluggish from yesterday orienteering and little dehydrated.

Biking (commute) 19:51 [3] 4.23 mi (4:42 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 26.7

Sunday Mar 18, 2012 #

Event: DVOA Elk Neck State Park

Orienteering (Green course 5.2km 180m) 1:44:42 [3]
slept:6.0 weight:151lbs shoes: Jalas BLACK

DVOA first time using kind of map material that doesn't need clear plastic covers. New kind of paper but more likely photo paper and stiff to bend and tacky if its wet. It won't smear anyway. It's sharp and strong colors.

I decided to practice with pace counts on control # 3, 4 and 5. It failed because there were so many logged and re-entrants. Also, my mind mis-counting while running over the logs. More likely I will never using pace counting again. Just using catching features that will work good for me.

Green - Splits

Saturday Mar 17, 2012 #

Event: QOC Occoquan

Warm up 16:00 [3]
slept:6.6 weight:152lbs

Calisthenics 39:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 100 + crunches - 30

9 AM

Running 42:29 [0] 3.74 mi (11:22 / mi) +23m 11:09 / mi
ahr:138 max:164 shoes: Under Armour Cross Trainer

Friday Mar 16, 2012 #

Biking (commute) 11:17 [3] 2.35 mi (4:48 / mi)
slept:5.1 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 26.7

Biking (commute) 19:51 [3] 4.21 mi (4:43 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.7

Thursday Mar 15, 2012 #

Biking (commute) 2:36 [3] 1135.0 mi ( / mi)
slept:4.4 weight:152lbs shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 12:52 [3] 2.1 mi (6:08 / mi)

Biking (commute) 18:47 [3] 4.32 mi (4:21 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 28.0

Wednesday Mar 14, 2012 #

Biking (commute) 11:32 [3] 2.36 mi (4:53 / mi)
slept:4.9 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 28.0

Biking (commute) 10:22 [3] 2.36 mi (4:24 / mi)
shoes: Under Armour Cross Trainer

Came home very late from Eastern Market to spend time with my daughter and her husband. Decided to biking on different route and arrived home around 9:30.

Sunday Mar 11, 2012 #

10 AM

Orienteering (Green course) 2:02:51 [0] 5.27 mi (23:19 / mi) +199m 20:52 / mi
shoes: Icebug Heros

Green Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)

10 AM

Orienteering (Green course) 1:34:56 [0] 4.07 mi (23:20 / mi) +150m 20:56 / mi
shoes: Icebug Heros

Green Day 1 - Splits

Friday Mar 9, 2012 #

3 PM

Orienteering (Model) 1:12:47 [0] 2.15 mi (33:50 / mi) +116m 28:59 / mi
shoes: Icebug Heros

Thursday Mar 8, 2012 #

Biking (commute) 10:51 [3] 2.35 mi (4:37 / mi)
slept:5.0 shoes: Under Armour Cross Trainer

Avg mph - 13.0
Max mph - 29.4

Biking (commute) 21:24 [3] 4.22 mi (5:04 / mi)
shoes: Under Armour Cross Trainer

There were some strong gusty windy up to 35mph. Mostly biking against the wind.
Avg mph - 11.8
Max mph - 25.6

Wednesday Mar 7, 2012 #

Biking (commute) 11:28 [3] 2.36 mi (4:52 / mi)
slept:4.9 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 28.0

Biking (Capital Bikeshare) 11:46 [3] 2.1 mi (5:36 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 19:56 [3] 4.21 mi (4:44 / mi)
shoes: Under Armour Cross Trainer

Face against up to 30 mph wind mostly on WB&A trail.

Tuesday Mar 6, 2012 #

Biking (commute) 11:40 [3] 2.36 mi (4:57 / mi)
slept:5.0 shoes: Under Armour Cross Trainer

Avg mph - 12.1
Max mph - 26.1

Biking (Capital Bikeshare) 12:50 [3] 2.1 mi (6:07 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 23:02 [3] 4.83 mi (4:46 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.5
Max mph - 22.0

Monday Mar 5, 2012 #

Biking (commute) 12:01 [3] 2.37 mi (5:04 / mi)
slept:5.4 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 26.7

Biking (commute) 33:45 [3] 7.24 mi (4:40 / mi)
shoes: Under Armour Cross Trainer

From Odenton MARC station to Bloom grocery then home. Carry a milk carton in backpack with strong windy.

Calisthenics 45:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 30

Saturday Mar 3, 2012 #

Event: QOC Patuxent

Orienteering (String-O) 57 [3]
shoes: Jalas BLACK

12 PM

Orienteering (Green 5.5km) 1:36:13 [0] 4.82 mi (19:58 / mi) +164m 18:03 / mi
ahr:140 max:172 slept:6.5 weight:151lbs shoes: Jalas BLACK

2 PM

Orienteering (Pick up controls) 49:45 [0] 1.96 mi (25:25 / mi) +13m 24:54 / mi
ahr:123 max:142 shoes: Jalas BLACK

Pick up 10 controls.

Green - Splits

Friday Mar 2, 2012 #

Biking (commute) 12:21 [3] 2.36 mi (5:14 / mi)
slept:5.2 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 11.4
Max mph - 26.7

Biking (commute) 18:37 [3] 4.22 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Heavy raining but not to cold. Had only one baselayer on top with bike jacket that keep me dry and comfortable. But feet got soaked. That's not bothersome anyway.
Avg mph - 13.6
Max mph - 26.7

Thursday Mar 1, 2012 #

Biking (commute) 20:00 [3] 2.63 mi (7:36 / mi)
slept:5.1 weight:152lbs shoes: Under Armour Cross Trainer

My bike computer wasn't working this AM. Apparently the sensor needs adjustment. Got real wet on my shoes and pants from last night heavy rain but thank god it wasn't cold anyway.

Biking (Capital Bikeshare) 11:34 [3] 2.1 mi (5:30 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 20:49 [3] 4.23 mi (4:55 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 23.5

6 PM

Running 36:58 [0] 3.43 mi (10:47 / mi) +33m 10:29 / mi
ahr:137 max:154 shoes: addidas Supernova Riot

Use headlamp first time since last year run on Piney Orchard Nature Trail.

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