Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmace

In the 7 days ending Feb 27, 2012:

	activity	#	time	miles		km		+m
	Biking	4	3:34:21	41.88		67.4
	Orienteering	1	1:51:26	5.1	(21:52)	8.2	(13:35)	266
	Calisthenics	2	1:25:00
	Running/Funny Walk	1	1:03:22	3.75	(16:55)	6.03	(10:31)	35
	Warm up	1	15:00
	Total	8	8:09:09	50.72		81.63		301
	[1-5]	6	5:14:21
averages - sleep:5.5 weight:151.5lbs

2:06

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Monday Feb 27, 2012 #

Biking (commute) 11:55 [3] 2.36 mi (5:03 / mi)
slept:5.1 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 27.1

Biking (Capital Bikeshare) 10:26 [3]
shoes: Under Armour Cross Trainer

From 12th St. & Independence Ave SW to D.C. Union Station.

Biking (commute) 20:23 [3] 4.22 mi (4:50 / mi)
shoes: Under Armour Cross Trainer

There were gusty windy but nice cool anyway.

Avg mph - 12.4
Max mph - 25.8

Sunday Feb 26, 2012 #

Event: QOC Pohick Bay

Warm up 15:00 [3]
slept:7.2 weight:151lbs shoes: addidas Supernova Riot

Warm up running around the parking lot in few times.

11 AM

Orienteering (Green course) 1:51:26 [0] 5.1 mi (21:52 / mi) +266m 18:49 / mi
ahr:137 max:165 shoes: Jalas BLACK

Green - Splits

Saturday Feb 25, 2012 #

Event: QOC Patuxent River 10K

Calisthenics 43:00 [3]
shoes: addidas Supernova Riot

Cycle situps - 85 + crunches - 25

Thursday Feb 23, 2012 #

Biking (commuter) 10:55 [3] 2.36 mi (4:38 / mi)
slept:5.0 weight:152lbs shoes: Under Armour Cross Trainer

Avg mph - 12.9
Max mph - 29.4

Biking (Capital Bikeshare) 10:36 [3] 2.1 mi (5:03 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 40:38 [3] 8.06 mi (5:02 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 11.8
Max mph - 21.5

Calisthenics 42:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 95 + crunches - 30

Wednesday Feb 22, 2012 #

Biking (Commuter) 11:03 [3] 2.35 mi (4:42 / mi)
slept:4.9 shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.0

Biking (Capital Bikeshare) 11:26 [3] 2.1 mi (5:27 / mi)
shoes: Under Armour Cross Trainer

Biking (Capital Bikeshare) 10:16 [3] 2.1 mi (4:53 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 34:20 [3] 7.55 mi (4:33 / mi)
shoes: Under Armour Cross Trainer

Decided to ride longer before got home.
Avg mph - 13.1
Max mph - 28.7

Tuesday Feb 21, 2012 #

Biking (commute) 11:45 [3] 2.36 mi (4:59 / mi)
slept:5.2 weight:152lbs shoes: Under Armour Cross Trainer

Cold at 4:30am Temp around 22 degrees but I got dressed warm ok. Right hamstring is bothering little.
Avg mph - 12.0
Max mph - 26.1

Biking (Capital Bikeshare) 11:18 [3] 2.1 mi (5:23 / mi)
shoes: Under Armour Cross Trainer

From 12th St SW to D.C. Union Station.

Biking (Commuter) 19:20 [3] 4.22 mi (4:35 / mi)
shoes: Under Armour Cross Trainer

From Odenton MARC station to home. There were some strong gusty windy in different direction but nice cool and sunny.
Avg mph - 13.1
Max mph - 28.3

5 PM

Running/Funny Walk 1:03:22 [0] 3.75 mi (16:55 / mi) +35m 16:26 / mi
ahr:101 max:134 shoes: addidas Supernova Riot

Decided to do lightly because of my right hamstring. Go along with Patti to Piney Orchard Nature trail then around the pond. Saw a barn owl and many trees chopped down by beavers.

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