Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending May 31, 2012:

activity

time

miles

Biking

8:31:10

110.28

(4:38)

177.48

(2:53)

Orienteering

4:11:10

10.6

(23:41)

17.06

(14:43)

666

Calisthenics

4:06:00

Warm up

27:00

Total

17:15:20

120.88

194.54

666

[1-5]

13:04:10

averages - sleep:5.2 weight:149.5lbs

2:54

0:00

» now

Thursday May 31, 2012 #

Biking (commute) 11:39 [3] 2.37 mi (4:55 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 28.3

Biking (Capital Bikeshare) 12:51 [3] 2.1 mi (6:07 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 18:56 [3] 4.23 mi (4:29 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 24.5

Calisthenics 50:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 90 + crunches - 25

Tuesday May 29, 2012 #

Biking (commute) 10:50 [3] 2.37 mi (4:34 / mi)
slept:5.1 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 13.7
Max mph - 28.7

Biking (Capital Bikeshare) 13:05 [3] 2.1 mi (6:14 / mi)
shoes: Under Armour Cross Trainer

From 12th St. & Independence Ave SW to Union Station - D.C.

Biking (commute) 19:11 [3] 4.22 mi (4:33 / mi)
shoes: Under Armour Cross Trainer

From Odenton MARC station to home via on WB&A trail

Friday May 25, 2012 #

Biking (commute) 11:09 [3] 2.37 mi (4:42 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.0

Biking (commute) 17:25 [3] 4.21 mi (4:08 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.2
Max mph - 28.7

Thursday May 24, 2012 #

Biking (commute) 11:19 [3] 2.38 mi (4:45 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 25.3

Biking (commute) 19:23 [3] 4.25 mi (4:34 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 24.3

Wednesday May 23, 2012 #

Biking (commute) 10:55 [3] 2.38 mi (4:35 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 27.3

Biking (commute) 33:51 [3] 7.61 mi (4:27 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 28.3

Tuesday May 22, 2012 #

Biking (commute) 11:10 [3] 2.38 mi (4:42 / mi)
slept:4.9 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 27.6

Biking (commute) 19:24 [3] 4.25 mi (4:34 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 27.1

Monday May 21, 2012 #

Note
slept:5.5 weight:148lbs

Calisthenics 47:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + 20 crunches.

Sunday May 20, 2012 #

Event: QOC- Glen Artney

Warm up 15:00 [3]
slept:6.2 weight:149lbs shoes: Jalas BLACK

11 AM

Orienteering (Green course) 2:39:20 [0] 6.07 mi (26:15 / mi) +417m 21:38 / mi
ahr:135 max:155 shoes: Jalas BLACK

Glen Artney - Patapsco Valley State Park seems mostly light to medium green and plenty of stilt grasses and thorny that cause me to slow and wear out. Some of my navigating were poor and mixed up. Allergic has bothering this time of the year.

Green - Splits

Thursday May 17, 2012 #

Biking (commute) 12:02 [3] 2.38 mi (5:03 / mi)
shoes: Under Armour Cross Trainer

Overslept this morning cuz stay up so late last night. Missed my breakfast.
Avg mph - 11.8
Max mph - 28.3

Biking (commute) 18:13 [3] 4.25 mi (4:17 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.0
Max mph - 27.3

Calisthenics 37:00 [3]
shoes: Under Armour Cross Trainer

Wednesday May 16, 2012 #

Biking (commute) 11:11 [3] 2.38 mi (4:42 / mi)
slept:4.9 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.3

Biking (commute) 19:14 [3] 4.26 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 25.0

Tuesday May 15, 2012 #

Calisthenics 48:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 25

Monday May 14, 2012 #

Note
slept:4.9 weight:150lbs

This morning my body fat is 16% Compare from 1 year ago, it was 157lbs and 19% body fat. Goal to 145lbs and 15% body fat by end of this year. Hopefully!!

Saturday May 12, 2012 #

Event: QOC Balls Bluff

Warm up 12:00 [3]
slept:6.2 weight:150lbs shoes: Jalas BLACK

At Balls Bluff Park Leesburgh, VA - QOC event.

12 PM

Orienteering (Green Course) 1:31:50 [0] 4.53 mi (20:16 / mi) +249m 17:18 / mi
ahr:135 max:155 shoes: Jalas BLACK

Green - Splits

Friday May 11, 2012 #

Biking (commute) 11:28 [3] 2.39 mi (4:48 / mi)
slept:4.5 weight:150lbs shoes: Under Armour Cross Trainer

Didn't get enough sleep lately. Feel little sluggish. Will have try to get some more sleep from now on.
Avg mph - 12.4
Max mph - 28.0

Biking (commute) 18:03 [3] 4.25 mi (4:15 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14. - 24.71
Max mph

Calisthenics 37:00 [3]
shoes: Under Armour Cross Trainer

Cycle situp - 85

Thursday May 10, 2012 #

Biking (commute) 11:27 [3] 2.37 mi (4:50 / mi)
slept:4.8 weight:150lbs shoes: Under Armour Cross Trainer

Tired after woke up due watched Washington Caps game. There were some slight headwind at 4:30am.
Avg mph - 12.4
Max mph - 29.0

Biking (commute) 36:09 [3] 7.6 mi (4:45 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 20.5

Wednesday May 9, 2012 #

Biking (commute) 10:56 [3] 2.37 mi (4:37 / mi)
slept:5.0 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 13.0
Max mph - 29.0

Biking (commute) 34:30 [3] 7.6 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 25.8

Monday May 7, 2012 #

Biking (commute) 12:44 [3] 2.41 mi (5:17 / mi)
slept:5.1 weight:148lbs shoes: Under Armour Cross Trainer

Hard to woke up this AM and not much energy and slight migraine headache since yesterday morning.
Avg mph - 11.3
Max mph - 27.6

Biking (commute) 19:20 [3] 4.24 mi (4:34 / mi)
shoes: Under Armour Cross Trainer

Mostly headwind all the way to home but nice dry comfortable temp.

Saturday May 5, 2012 #

Event: 33rd West Point A Meet

Green X Sprint - Splits

Green X Middle - Splits

Wednesday May 2, 2012 #

Biking (commute) 11:07 [3] 2.37 mi (4:41 / mi)
slept:5.2 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 28.3

Biking (commute) 33:47 [3] 7.58 mi (4:27 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 27.6

Calisthenics 27:00 [3]
shoes: Under Armour Cross Trainer

Tuesday May 1, 2012 #

Biking (commute) 10:19 [3] 2.37 mi (4:21 / mi)
slept:5.0 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 13.7
Max mph - 28.0

Biking (commute) 19:32 [3] 4.24 mi (4:36 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.0
Max mph - 25.8

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