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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Orienteering5 12:25:53 19.82 31.89 116
  Biking5 2:30:43 32.25(4:40) 51.9(2:54)
  Calisthenics4 1:49:48
  Running1 28:07 2.61(10:45) 4.21(6:41) 22
  Total15 17:14:31 54.68 88.0 138
  [1-5]14 16:15:38
averages - sleep:6.4 weight:149.2lbs

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Monday Dec 30, 2013 #

Orienteering 3:13:00 [3] 10.8 km (17:52 / km)
slept:6.0 weight:148lbs shoes: VJ Intergrator

Put up 13 more control flags at Pax River park on my "use or lose" leave day off. Mostly terrain were very muddy from all the rain from yesterday. There was about 6 to 8 inches of water on "Green" trail from east to west. At first, I thought it was river or creek or stream no it isn't. It is trail. I could have bring kayak along.

Saturday Dec 28, 2013 #

10 AM

Orienteering 2:41:00 [3] 7.9 km (20:23 / km)
shoes: VJ Intergrator

Finally! I am back from chemo therapy for almost 3 weeks. I feel great but my face looks like chicken pox and blisters but it will go away in few more weeks. Put up 19 controls then will do more on this Monday.
3 PM

Calisthenics 48 [3]
slept:6.6 weight:149lbs shoes: addidas Supernova Riot

Cycle situps - 80

Tuesday Dec 17, 2013 #

Calisthenics 22:00 [3]
shoes: Under Armour Cross Trainer

4 PM

Biking 36:43 [3] 7.41 mi (4:57 / mi)
slept:6.2 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 25.3

Sunday Dec 15, 2013 #

Event: QOC Wheaton
 
12 PM

Orienteering (Brown Course) 58:53 [0] 4.93 km (11:56 / km) +116m 10:41 / km
ahr:139 max:159 weight:149lbs shoes: Inov OROC 340

Wheaton Regional Park, MD - QOC
C • Way to Go 1

Brown - Splits

Friday Dec 13, 2013 #

11 AM

Orienteering (Control Flag Pick Up) 2:21:00 [3] 8.26 km (17:04 / km)
slept:7.4 weight:149lbs shoes: VJ Intergrator

Picked up 15 control flags and stakes and 6 gallons of water at Pax River park that it was left from NJROTC last week.

Wednesday Dec 11, 2013 #

4 PM

Biking 35:47 [3] 7.42 mi (4:49 / mi)
slept:6.0 weight:149lbs shoes: Under Armour Cross Trainer

Take easy and try not get sweat while on chemo. Nice cold air that keep my face stay cool and dry.

Friday Dec 6, 2013 #

10 AM

Orienteering (Control Flags) 3:12:00 [3]
slept:6.2 weight:149lbs shoes: Inov OROC 340

At Patuxent River Park, what a lousy wet weather but I dressed warm and dry anyway. Put up 11 more control flags before tomorrow NJROTC event. Valerie helped to put water jugs on 4 water stations with fabulous pull wagon. The wagon able to carry about 10 gallons per load. Also brought 4 gallons of water at northern part of Pax park. Thank you Valerie for help me.

Thursday Dec 5, 2013 #

3 PM

Running 28:07 [2] 2.61 mi (10:45 / mi) +22m 10:29 / mi
ahr:131 max:142 slept:6.3 weight:150lbs shoes: Asics-Gel Phoenix

5 PM

Calisthenics 38:00 [3]
shoes: Asics-Gel Phoenix

Cycle situps - 80 + crunches - 20

Tuesday Dec 3, 2013 #

4 AM

Biking (commute) 11:05 [3] 2.39 mi (4:38 / mi)
slept:5.4 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 27.6
5 PM

Biking (commute) 18:39 [3] 4.27 mi (4:22 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.7
Max mph - 29.7

My bike cassette and chain made some noise and slipped while change the gears. Will have to bring it to the shop for adjustments or else.

Sunday Dec 1, 2013 #

Biking 48:29 [3] 10.76 mi (4:30 / mi)
slept:7.2 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 26.7
9 PM

Calisthenics 49:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 25

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