Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending May 31, 2014:

	activity	#	time	miles		km		+m
	Orienteering	7	9:38:01	19.25		30.98		867
	Biking	12	4:19:00	53.88	(4:48)	86.71	(2:59)	132
	Running	5	2:36:45	13.21	(11:52)	21.26	(7:22)	79
	Calisthenics	2	1:43:00
	Warm up	2	30:00
	Walk - Fast Pace	1	13:10	0.56	(23:26)	0.9	(14:34)	10
	Total	26	18:59:56	86.9		139.86		1088
averages - sleep:6.2 weight:149.4lbs

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Friday May 30, 2014 #

Note
(rest day)

We all rode up to Zarasai, Lithuania for about 3 hours. Staying in small apartment with NO sink. The bathroom is so small I ever seen. Tomorrow, will go for long distance M-45.

C • M45 2

Thursday May 29, 2014 #

9 AM

Orienteering (NBDOC - Middle Distance) 18:00 [3]
slept:6.3 shoes: Inov-8 X-Talon 212

Warm up uphill and downhill nearby the start area at Naujoji Vilnia park in Vilnius, Lithuania.

10 AM

Orienteering (Middle Distance M - 45) 2:08:33 [3] 3.7 km (34:45 / km) +400m 22:33 / km
shoes: Inov-8 X-Talon 212

Did ok from the beginning until control #6. Lost about 25 - 35 minutes and then again on #13, 15 and 16. The last 4 controls were so close by and the map scale is 1:10,000 but map size is 5"X7". Too small and hard to read. Grrrrrr.. Quite bit others orienteers were DNF or DSQ.

Wednesday May 28, 2014 #

4 PM

Orienteering (Sprint) 12:00 [3]
slept:6.6 shoes: Inov-8 X-Talon 212

Warm up at Antakalnis outside of Vilnius, Lithuania.

Orienteering (Sprint in M-45) 27:46 [3] 2.4 km (11:34 / km) +90m 9:45 / km
shoes: Inov-8 X-Talon 212

The terrain of the sprint has only 10 percent of woods and the other rest were urban. I did alright at the beginning until the #10 control. I realized I missed #9 then had go back to #9 then to #10. I could have made in third place if didn't made mistake. Drats!

Tuesday May 27, 2014 #

Warm up (Pre-warm up ) 15:00 [3]
slept:7.2 shoes: VJ Intergrator

We went to northern part of Vilnius (Naujieji Verkiai park) for model training with Deaf Russian, Lithuania, Finland and Belarus. Couldn't believe how many hearing orienteers were there for orienteering on Tuesday evening. They offered both MTBO and foot maps. The terrains were 2.5m contour and it threw us off but we enjoyed it.

C • There at Last! 1

Orienteering (Training (Model)) 1:31:00 [3] 4.9 km (18:34 / km)
shoes: VJ Intergrator

Sunday May 25, 2014 #

10 AM

Note
weight:147.4lbs (rest day)

Departing to Vilnius, Lithuania for Nordic Baltic Deaf Orienteering Championships...... Will try keep update each events. Also, please check my Facebook too...

Saturday May 24, 2014 #

7 PM

Running 33:07 [3] 4.76 km (6:57 / km)
slept:6.3 weight:148lbs shoes: Asics-Gel Phoenix

Friday May 23, 2014 #

4 AM

Biking (commute) 11:39 [3] 2.39 mi (4:52 / mi)
slept:5.4 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 27.1

3 PM

Biking (commute) 39:19 [3] 7.65 mi (5:08 / mi)
shoes: Under Armour Cross Trainer

Wednesday May 21, 2014 #

Biking (commute) 11:41 [3] 2.39 mi (4:53 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 27.3

Biking 18:56 [3] 4.26 mi (4:27 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 27.3

Tuesday May 20, 2014 #

5 AM

Biking (commute) 11:19 [3] 2.38 mi (4:45 / mi)
slept:5.5 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.7

5 PM

Biking (commute) 18:52 [3] 4.26 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 29.4

Monday May 19, 2014 #

5 PM

Biking 57:40 [2] 10.48 mi (5:30 / mi) +132m 5:18 / mi
ahr:104 max:197 slept:5.4 weight:147lbs shoes: Under Armour Cross Trainer

Sunday May 18, 2014 #

Event: QOC Hemlock Overlook

12 PM

Warm up 15:00 [3]
slept:6.8 weight:149lbs shoes: Inov-8 X-Talon 212

Orienteering (Green course) 1:47:42 [3] 6.0 mi (17:57 / mi) +295m 15:34 / mi
shoes: Inov-8 X-Talon 212

Green - Splits

Wednesday May 14, 2014 #

7 PM

Running 28:09 [2] 4.2 km (6:42 / km) +22m 6:32 / km
ahr:131 max:145 slept:5.2 weight:151lbs shoes: Asics-Gel Phoenix

Tuesday May 13, 2014 #

4 AM

Biking (commute) 11:34 [3] 2.39 mi (4:50 / mi)
slept:5.0 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 27.1

5 PM

Biking (commute) 19:03 [3] 4.26 mi (4:28 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 31.3

9 PM

Calisthenics 46:00 [3]
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 20

Sunday May 11, 2014 #

Event: QOC Patapsco McKeldin

Spring Tumble - Splits

Friday May 9, 2014 #

4 AM

Biking (commute) 11:39 [3] 2.38 mi (4:54 / mi)
slept:5.4 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 27.6

5 PM

Biking (commute) 18:26 [3] 4.41 mi (4:11 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.3
Max mph - 30.3

6 PM

Orienteering 47:00 [2] 4.33 km (10:52 / km) +22m 10:35 / km
ahr:109 max:142 shoes: Asics-Gel Phoenix

Practice pace counting for 100 meters in few times with run and walk.

Wednesday May 7, 2014 #

7 PM

Running 43:41 [3] 5.6 km (7:48 / km) +35m 7:34 / km
ahr:129 max:163 slept:5.3 weight:150lbs shoes: Inov-8 X-Talon 212

Tuesday May 6, 2014 #

Biking (commute) 18:12 [3] 4.25 mi (4:17 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.0
Max mph - 27.1

4 AM

Biking (commute) 10:40 [3] 2.38 mi (4:29 / mi)
slept:5.6 shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 28.0

6 PM

Walk - Fast Pace 13:10 [1] 0.56 mi (23:26 / mi) +10m 22:13 / mi
ahr:83 max:103 shoes: Inov-8 X-Talon 212

First time wear my new Inov-8 Talon-X.

Running 15:30 [2] 1.45 mi (10:43 / mi) +22m 10:14 / mi
ahr:133 max:164 shoes: Inov-8 X-Talon 212

Monday May 5, 2014 #

Note
(rest day)

Got my new Inov-8 Talon-X 212 from Zappos.com. Very light and seems comfortable. Will try to run tomorrow on trail.

Sunday May 4, 2014 #

Event: QOC Mason Neck

12 PM

Orienteering (Green course) 2:26:00 [3] 6.0 km (24:20 / km) +60m 23:10 / km
slept:6.0 weight:150lbs shoes: VJ Intergrator

At the begining - did well with navigating on only 5 feet contours map. After the 8th control, I begin to cough then my eyes clogged up with tree pollens. Couldn't see with my contact lens on it. I had to kneel down and to try clean the contact lens for about 15 to 20 minutes. It seems had "pollen attack" on my eyes. After that, my navigating were off on some legs due blurring vision. I was kind of disappointed about it. I should have worn goggles. I also forget to stop my Garmin GPS but the power drained when got home. Bad day!

Green - Splits

Saturday May 3, 2014 #

9 PM

Calisthenics 57:00 [3]
slept:6.2 weight:150lbs shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 25

Friday May 2, 2014 #

4 PM

Running 36:18 [3] 4.37 km (8:18 / km)
slept:6.0 weight:150lbs shoes: Asics-Gel Phoenix

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