Training Log Archive: mmace

In the 7 days ending Sep 22, 2013:

2:36

0:00

Event: QOC Lake Accotink

Calisthenics 32:00 [3]
slept:7.0 weight:150lbs shoes: Under Armour Cross Trainer

Situps - 30

Warm up 13:00 [3]
shoes: addidas Supernova Riot

From Lake Accotink park parking lot to bathroom then returned.

11 AM

Orienteering (Green course) 1:51:29 [2] 5.75 mi (19:24 / mi) +201m 17:30 / mi
ahr:138 max:157 shoes: Inov OROC 340

My navigating were kind of poor and quite few serious babbles. It was NOT my day. Oh well...

4 AM

Biking (commute) 11:23 [3] 2.36 mi (4:49 / mi)
slept:5.5 weight:151lbs shoes: Under Armour Cross Trainer

Avg mph - 12.4
Max mph - 25.8

5 PM

Biking (commute) 19:51 [3] 4.21 mi (4:43 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.7
Max mph - 28.2

7 PM

Running 13:44 [1] 1.31 mi (10:28 / mi) +8m 10:16 / mi
ahr:136 max:144 shoes: Asics-Gel Phoenix

First time wear Go Pro Hero3 while running. The video result didn't come out good. Will have to change the video setting.

4 AM

Biking (commute) 11:10 [3] 2.36 mi (4:44 / mi)
slept:5.5 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 26.6

4 PM

Biking (Capital Bikeshare) 12:11 [3] 2.4 mi (5:05 / mi)
shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 19:02 [3] 4.21 mi (4:31 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.7
Max mph - 28.2

Biking (commute) 12:05 [3] 2.36 mi (5:07 / mi)
slept:5.8 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 11.7
Max mph - 25.4

Biking (Capital Bikeshare) 11:20 [3] 2.1 mi (5:24 / mi)
shoes: Under Armour Cross Trainer

Biking (commute) 21:54 [3] 4.41 mi (4:58 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 12.0
Max mph - 29.8

Calisthenics 37:00 [3]
shoes: Under Armour Cross Trainer