Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+m
	Biking	18	4:46:10	62.29	(4:36)	100.24	(2:51)
	Orienteering	4	4:36:46	14.28	(19:23)	22.99	(12:02)	268
	Calisthenics	7	4:27:00
	Running	4	3:02:58	12.31	(14:52)	19.81	(9:14)	100
	Walk - Fast Pace	1	2:20:00	4.57	(30:38)	7.36	(19:02)
	Total	34	19:12:54	93.45		150.39		368
	[1-5]	33	17:42:03
averages - sleep:6 weight:150.5lbs

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Sunday May 31, 2015 #

Event: QOC Mason Neck

12 PM

Orienteering (red course) 1:30:51 [0] 4.79 mi (18:58 / mi) +3m 18:56 / mi
slept:6.0 weight:150lbs shoes: Inov-8 X-Talon 212

2 PM

Calisthenics 15:00 [3]
shoes: Inov-8 X-Talon 212

Red - Splits

Saturday May 30, 2015 #

9 PM

Calisthenics 56:00 [3]
slept:5.9 weight:149lbs shoes: Under Armour Cross Trainer

Cycle situps - 75 + crunches - 30

Friday May 29, 2015 #

Biking (commute) 19:38 [3] 4.26 mi (4:37 / mi)
shoes: Under Armour Cross Trainer

4 AM

Biking (commute) 11:33 [3] 2.39 mi (4:50 / mi)
slept:5.8 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 25.6

7 PM

Running (run/walk) 1:03:12 [1] 5.87 km (10:46 / km) +29m 10:31 / km
shoes: Asics-Gel Phoenix

Tuesday May 26, 2015 #

4 AM

Biking (commute) 11:37 [3] 3.73 km (3:07 / km)
slept:5.8 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 27.3

5 PM

Biking (commute) 18:49 [3] 4.25 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.5
Max mph - 27.6

7 PM

Running 27:46 [2] 3.55 km (7:49 / km) +23m 7:35 / km
shoes: Asics-Gel Phoenix

Sunday May 24, 2015 #

8 AM

Calisthenics 17:00 [3]
slept:6.4 weight:150lbs shoes: Asics-Gel Phoenix

9 AM

Running 57:28 [2] 6.49 km (8:51 / km) +25m 8:41 / km
shoes: Asics-Gel Phoenix

Wednesday May 20, 2015 #

4 AM

Biking (commute) 12:26 [3] 2.39 mi (5:12 / mi)
slept:5.8 weight:151lbs shoes: Under Armour Cross Trainer

Very windy with full of pollens at 4:30AM.

8 AM

Calisthenics 25:00 [3]
shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 18:43 [3] 4.25 mi (4:24 / mi)
shoes: Under Armour Cross Trainer

8 PM

Running 34:32 [3] 3.9 km (8:51 / km) +23m 8:36 / km
shoes: Asics-Gel Phoenix

Sunday May 17, 2015 #

Event: QOC Balls Bluff

Red - Splits

Saturday May 16, 2015 #

8 PM

Calisthenics 46:00 [3]
slept:7.3 weight:152lbs shoes: Under Armour Cross Trainer

Cycle sit-ups - 70 + crunches - 20

Friday May 15, 2015 #

Biking (commute) 18:50 [3] 4.25 mi (4:26 / mi)
shoes: Under Armour Cross Trainer

Avg mph -13.5
Max mph - 28.0

4 AM

Biking (commute) 12:01 [3] 2.4 mi (5:00 / mi)
slept:5.4 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 11.9
Max mph - 26.7

7 PM

Calisthenics 55:00 [3]
shoes: Under Armour Cross Trainer

Wednesday May 13, 2015 #

Biking (commute) 27:55 [3] 6.08 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.0
Max mph - 23.8

4 AM

Biking (commute) 11:34 [3] 2.38 mi (4:52 / mi)
slept:6.1 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.3
Max mph - 27.6

Tuesday May 12, 2015 #

4 AM

Biking (commute) 11:47 [3] 2.4 mi (4:55 / mi)
slept:5.6 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.1
Max mph - 26.7

5 PM

Biking (commute) 19:53 [3] 4.24 mi (4:41 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 25.0

Monday May 11, 2015 #

Biking (commute) 20:32 [3] 4.5 mi (4:34 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.1
Max mph - 27.6

4 AM

Biking (commute) 11:16 [3] 2.39 mi (4:43 / mi)
slept:5.8 weight:149lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 27.6

Sunday May 10, 2015 #

Event: QOC Pohick Bay

1 PM

Orienteering (Green course) 1:45:25 [3] 4.9 km (21:31 / km) +265m 16:56 / km
slept:6.6 weight:150lbs shoes: VJ Intergrator

Green - Splits

Thursday May 7, 2015 #

Biking (commute) 19:17 [3] 4.25 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.2
Max mph - 29.0

4 AM

Biking (commute) 11:20 [3] 2.39 mi (4:45 / mi)
slept:5.6 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 27.1

Wednesday May 6, 2015 #

Biking (commute) 17:59 [3] 4.25 mi (4:14 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 14.1
Max mph - 30.6

4 AM

Biking (commute) 11:00 [3] 2.9 mi (3:48 / mi)
slept:6.2 weight:151lbs shoes: Under Armour Cross Trainer

Tuesday May 5, 2015 #

8 PM

Calisthenics 53:00 [3]
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Cycle situps - 85 + crunches - 25

Sunday May 3, 2015 #

Event: QOC College Park

12 PM

Orienteering (Sprint A) 43:32 [3] 4.1 km (10:37 / km)
shoes: Asics-Gel Phoenix

1 PM

Orienteering (Sprint B) 36:58 [3] 3.9 mi (9:29 / mi)
shoes: Asics-Gel Phoenix

Sprint B - Splits

Saturday May 2, 2015 #

Event: West Point A-Meet

11 AM

Walk - Fast Pace 2:20:00 [3] 4.57 mi (30:38 / mi)
slept:6.6 shoes: Asics-Gel Phoenix

Walk along with Patti at Capital Hill area and Eastern Market/Flea market in Washington, D.C.

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