Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+m
	Calisthenics	7	4:58:00
	Orienteering	2	2:45:08	9.44	(17:29)	15.2	(10:52)	95
	Biking	7	2:24:54	1133.94	(8)	1824.9	(5)
	Warm up	2	28:00
	Treadmill	1	22:00	2.0	(11:00)	3.22	(6:50)
	Running	1	19:28	1.81	(10:45)	2.92	(6:41)	31
	Precor EF56I Cross Country Machine	1	7:00
	Cool Down	1	5:00
	Total	20	11:29:30	1147.2		1846.23		126
	[1-5]	19	11:10:02
averages - sleep:6.4 weight:151.6lbs

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Wednesday Jan 28, 2015 #

8 PM

Calisthenics 52:00 [3]
slept:5.5 weight:152lbs shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 25

Tuesday Jan 27, 2015 #

4 PM

Running 19:28 [0] 2.92 km (6:41 / km) +31m 6:20 / km
ahr:148 max:179 shoes: Asics-Gel Phoenix

Could have run longer than 3.0km but the sidewalks already icy. Cold and windy.

5 PM

Cool Down 5:00 [3]
shoes: Asics-Gel Phoenix

Monday Jan 26, 2015 #

9 PM

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

Cycle situps - 85

Sunday Jan 25, 2015 #

Event: QOC Little Bennett

11 AM

Warm up 16:00 [3]
slept:6.2 weight:152lbs shoes: addidas Supernova Riot

Orienteering (Green course) 1:18:08 [3] 7.8 km (10:01 / km) +95m 9:27 / km
ahr:144 max:162 shoes: VJ Intergrator

Green - Splits

Friday Jan 23, 2015 #

Biking (commute) 19:07 [3] 4.25 mi (4:30 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.3
Max mph - 27.1

Chilly 38 degrees and damp. 4 white tail deer across WB&A trail.

4 AM

Biking (commute) 12:15 [3] 2.39 mi (5:08 / mi)
slept:5.6 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 11.6
Max mph - 25.6

24 degrees - clear sky. There were few spot of black ice on trail pavement.

Tuesday Jan 20, 2015 #

Biking (commute) 18:04 [3] 4.25 mi (4:15 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.1
Max mph - 27.3

4 AM

Biking (commute) 11:48 [3] 2.39 mi (4:56 / mi)
slept:5.8 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 12.1
Max mph - 25.8
There were quite bit of black ice on trail pavements. 24 degrees and clear.

Sunday Jan 18, 2015 #

Event: QOC Patapsco McKeldin

Precor EF56I Cross Country Machine 7:00 [3]
shoes: Asics-Gel Phoenix

10 AM

Calisthenics 24:00 [3]
slept:7.0 shoes: Asics-Gel Phoenix

Lousy weather I decided not going to McKeldin. Workout at our community fitness center.

Cycle situps - 85 + crunches - 30

Treadmill 22:00 [3] 2.0 mi (11:00 / mi)
shoes: Asics-Gel Phoenix

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships

Friday Jan 16, 2015 #

Biking (commute) 18:42 [3] 4.25 mi (4:24 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.6
Max mph - 25.8

4 AM

Biking (commute) 12:09 [3] 2.41 mi (5:02 / mi)
slept:5.7 weight:152lbs shoes: Under Armour Cross Trainer

There were still some black ice on way to MARC station. I had to slow down. Temperture - 26 degrees and no wind with clear sky.
Avg mph - 11.9
Max mph - 26.4

Thursday Jan 15, 2015 #

8 PM

Calisthenics 38:00 [3]
slept:7.2 weight:151lbs shoes: Under Armour Cross Trainer

Cycle sit-ups - 90

Monday Jan 12, 2015 #

9 PM

Calisthenics 42:00 [3]
slept:6.8 weight:151lbs shoes: Under Armour Cross Trainer

Cycle sit-ups - 85

Sunday Jan 11, 2015 #

Event: QOC Combat Village

Warm up 12:00 [3]
shoes: VJ Intergrator

12 PM

Orienteering (Green course) 1:27:00 [3] 7.4 km (11:45 / km)
slept:7.2 shoes: VJ Intergrator

Green - Splits

Saturday Jan 10, 2015 #

8 PM

Calisthenics 45:00 [3]
slept:7.2 weight:151lbs shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 25

Thursday Jan 8, 2015 #

8 PM

Calisthenics 52:00 [3]
slept:6.2 weight:152lbs shoes: Under Armour Cross Trainer

Cycle situps - 70 + crunches - 20

Sunday Jan 4, 2015 #

10 AM

Biking 52:49 [3] 1114.0 mi (3 / mi)
slept:6.8 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 25.8

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