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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Field Checking2 6:22:16 11.73(32:35) 18.88(20:15) 327
  Orienteering3 3:40:47 12.08(18:17) 19.43(11:22) 454
  Biking10 3:36:11 46.05(4:42) 74.11(2:55)
  Calisthenics5 2:44:00
  Running2 1:38:14 9.51(10:20) 15.3(6:25) 127
  Warm up3 39:00
  Total24 18:40:28 79.37 127.73 908
  [1-5]23 17:18:40
averages - sleep:5.9 weight:149.2lbs

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Saturday Mar 30, 2013 #

12 PM

Field Checking (Rosaryville State Park) 3:32:12 [2] 6.2 mi (34:14 / mi) +164m 31:38 / mi
ahr:97 max:136 slept:7.0 weight:147lbs shoes: Inov OROC 340

Add streamers. Patti did some vetting to make sure the streamers are at the right places...

Friday Mar 29, 2013 #

Biking (commute) 10:59 [3] 2.36 mi (4:39 / mi)
slept:5.8 weight:148lbs shoes: Under Armour Cross Trainer

Avg mph - 12.8
Max mph - 26.9

Biking (commute) 34:06 [3] 7.52 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 21.8

Sunday Mar 24, 2013 #

9 AM

Field Checking (Rosaryville State Park) 1:48:31 [2] 3.38 mi (32:06 / mi) +61m 30:24 / mi
ahr:93 max:125 slept:6.0 weight:148lbs shoes: Jalas BLACK

Field Checking (Rosaryville State Park) 41:57 [2] 1.58 mi (26:33 / mi) +58m 23:50 / mi
ahr:104 max:135 shoes: Jalas BLACK

Field Checking (Rosaryville State Park) 19:36 [2] 0.57 mi (34:24 / mi) +44m 27:45 / mi
ahr:106 max:128 shoes: Jalas BLACK

Saturday Mar 23, 2013 #

Event: QOC Little Bennett
 

Warm up 12:00 [3]
slept:6.7 shoes: Inov OROC 340

12 PM

Orienteering (Brown course) 58:19 [3] 3.49 mi (16:43 / mi) +231m 13:52 / mi
ahr:146 max:167 shoes: Inov OROC 340


Brown - Splits

Thursday Mar 21, 2013 #

4 AM

Biking (commute) 11:53 [3] 2.35 mi (5:03 / mi)
shoes: Under Armour Cross Trainer

Some flurries and strong windy from northwest.
Avg mph - 11.8
Max mph - 24.9
5 PM

Biking (commute) 19:32 [3] 4.2 mi (4:39 / mi)
shoes: Under Armour Cross Trainer

Very strong gusty windy up around 25-30 mph and cold.
Avg mph - 12.9
Max mph - 19.7

Wednesday Mar 20, 2013 #

4 AM

Biking 11:06 [3] 2.35 mi (4:43 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 26.9
5 PM

Biking (commute) 18:52 [3] 4.2 mi (4:30 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 26.0

Tuesday Mar 19, 2013 #

Biking (commute) 19:33 [3] 4.2 mi (4:39 / mi)
shoes: Under Armour Cross Trainer

There were some gusty wind and about half way with headwind.
Avg mph - 12.8
Max mph - 23.8
4 AM

Biking (commute) 11:11 [3] 2.35 mi (4:46 / mi)
slept:5.4 weight:150lbs shoes: Under Armour Cross Trainer

Slight fog and damp but not too cold.

Avg mph - 12.7
Max mph - 27.3

Sunday Mar 17, 2013 #

Event: QOC Manassas
 

Calisthenics 46:00 [3]
slept:6.4 weight:149lbs shoes: addidas Supernova Riot

11 AM

Orienteering (Green course) 1:21:48 [0] 4.9 mi (16:42 / mi) +50m 16:12 / mi
ahr:141 max:168 shoes: Inov OROC 340


Green - Splits

Friday Mar 15, 2013 #

Biking (commute) 11:14 [3] 2.35 mi (4:47 / mi)
slept:5.6 weight:150lbs shoes: Under Armour Cross Trainer

Biking (commute) 34:57 [3] 7.52 mi (4:39 / mi)
shoes: Under Armour Cross Trainer

Thursday Mar 14, 2013 #

Calisthenics 37:00 [3]
slept:4.9 weight:150lbs shoes: Under Armour Cross Trainer

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships
 
Event: QOC Patapsco Granite
 

Warm up 12:00 [3]
slept:6.3 weight:150lbs shoes: Inov OROC 340

12 PM

Orienteering (Brown course) 1:20:40 [2] 3.69 mi (21:52 / mi) +173m 19:05 / mi
ahr:131 max:147 shoes: Inov OROC 340

Decided to run on brown course due my lower left back is bothersome.

Brown - Splits

Thursday Mar 7, 2013 #

Calisthenics 32:00 [3]
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Tuesday Mar 5, 2013 #

5 PM

Calisthenics 17:00 [3]
slept:5.7 weight:149lbs shoes: Asics-Gel Phoenix

Running 33:51 [3] 5.44 km (6:13 / km) +31m 6:03 / km
ahr:136 max:145 shoes: Asics-Gel Phoenix

Saturday Mar 2, 2013 #

Event: QOC Patuxent River Trail 10K
 
9 AM

Warm up 15:00 [3]
slept:7.0 weight:149lbs shoes: Inov OROC 340

10 AM

Running (QOC Patuxent River Trail ) 1:04:23 [4] 9.86 km (6:32 / km) +96m 6:13 / km
ahr:151 max:163 shoes: Inov OROC 340

Friday Mar 1, 2013 #

4 AM

Biking (commute) 13:32 [3] 2.45 mi (5:31 / mi)
slept:5.3 weight:149lbs shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 19:16 [3] 4.2 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

9 PM

Calisthenics 32:00 [3]

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