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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Orienteering2 4:06:06 12.09(20:21) 19.46(12:39) 213
  Field Checking1 2:44:00
  Calisthenics4 2:22:00
  Biking8 2:05:15 26.59(4:43) 42.79(2:56)
  Running3 1:34:12 8.56(11:00) 13.78(6:50) 62
  Cool Down1 11:08 0.39(28:26) 0.63(17:40) 6
  Total18 13:02:41 47.64 76.67 281
averages - sleep:6.1 weight:150.9lbs

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Saturday Mar 28, 2015 #

8 PM

Calisthenics 55:00 [3]
slept:6.8 weight:151lbs shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 20

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 
4 PM

Field Checking (Gallaudet University) 2:44:00 [3]
slept:5.9 weight:152lbs shoes: addidas Supernova Riot

Drats! I forget to bring my Garmin for field checking. Geez! I didn't realize Gallaudet University has changed mostly on athletic field area execpt football field. Will have to work on OCAD to make the changes. On April 16th, I will give a orienteering class and sprint O' on the campus. I have been doing this for about 6 or 7 years with Gallaudet.

Tuesday Mar 24, 2015 #

4 AM

Biking (commute) 11:59 [3] 2.39 mi (5:01 / mi)
slept:5.5 weight:153lbs shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 18:21 [3] 4.26 mi (4:18 / mi)
shoes: Under Armour Cross Trainer

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
8 AM

Calisthenics 16:00 [3]
slept:7.2 shoes: Asics-Gel Phoenix

Running (Mt. Vernon Trail ) 34:51 [3] 5.5 km (6:20 / km) +36m 6:08 / km
shoes: Asics-Gel Phoenix

9 AM

Cool Down 11:08 [3] 0.63 km (17:40 / km) +6m 16:52 / km
shoes: Asics-Gel Phoenix

Thursday Mar 19, 2015 #

5 PM

Calisthenics 14:00 [3]
slept:5.3 weight:150lbs shoes: Asics-Gel Phoenix

Wednesday Mar 18, 2015 #

8 PM

Running 29:47 [3] 4.21 km (7:04 / km)
slept:6.3 weight:151lbs

Tuesday Mar 17, 2015 #

4 AM

Biking (commute) 11:45 [3] 2.39 mi (4:55 / mi)
slept:4.8 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 26.1
5 PM

Biking (commute) 20:51 [3] 4.26 mi (4:54 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.2
Max mph - 23.1

Strong headwind on way to home and cause my avg mph is below than normal. Excellent workout anyway.

Monday Mar 16, 2015 #

Biking (commute) 18:46 [3] 4.25 mi (4:25 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.6
Max mph - 28.7
4 AM

Biking (commute) 11:56 [3] 2.39 mi (5:00 / mi)
slept:5.9 weight:150lbs shoes: Under Armour Cross Trainer

Saturday Mar 14, 2015 #

Event: QOC Wheaton
 
12 PM

Orienteering (Green course) 1:18:00 [3] 5.8 km (13:27 / km)
slept:5.9 weight:150lbs shoes: VJ Intergrator


Green - Splits

Friday Mar 13, 2015 #

Biking (commute) 19:37 [3] 4.26 mi (4:36 / mi)
shoes: Under Armour Cross Trainer

4 AM

Biking (commute) 12:00 [3] 2.39 mi (5:01 / mi)
slept:5.4 weight:151lbs shoes: Under Armour Cross Trainer

Wednesday Mar 11, 2015 #

7 PM

Running 29:34 [3] 4.07 km (7:16 / km) +26m 7:02 / km
slept:7.2 weight:150lbs shoes: Asics-Gel Phoenix

Monday Mar 9, 2015 #

Calisthenics 57:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 75

Sunday Mar 8, 2015 #

Event: QOC Patapsco Glen Artney
 

Orienteering (Green course) 2:48:06 [3] 8.49 mi (19:48 / mi) +213m 18:22 / mi
slept:6.4 weight:151lbs (injured) shoes: VJ Intergrator

Been out of shape during rib fractured since Feb 7th. So that's little over 4 weeks no workout. I regret that I choose Green course with 6" heavy snow on the ground. Should have run on Brown.
Got tired and sore on ribs after about 3km then became disoriented and dehydrated badly. No wondering, got 2 mp.

Green - Splits

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