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Training Log Archive: mmace

In the 7 days ending Nov 11, 2013:

activity # timemileskm+m
  Biking8 1:57:01 24.58(4:46) 39.56(2:57)
  Orienteering1 1:54:33 4.99(22:57) 8.03(14:16)
  Calisthenics1 24:00
  Precor EF56I Cross Country Machine1 15:00
  Warm up1 13:00
  Total10 4:43:34 29.57 47.59
averages - sleep:5.6 weight:149.8lbs

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Sunday Nov 10, 2013 #

Event: Mid-Atlantic Championships
 
11 AM

Warm up 13:00 [3]
slept:5.9 weight:150lbs shoes: Inov OROC 340

Orienteering (Green course) 1:54:33 [3] 8.03 km (14:16 / km)
shoes: Inov OROC 340

Not happy with my performance but my physical feel strong and fast. It's probably my mental was out of it at the moment. I may need to drink a cup of Starbucks Cafe Mocha before the race. Oh well

Green - Splits

Friday Nov 8, 2013 #

Biking (commute) 11:39 [3] 2.34 mi (4:59 / mi)
slept:6.0 weight:150lbs shoes: Under Armour Cross Trainer

3 PM

Biking (Capital Bikeshare) 10:32 [3] 2.2 mi (4:47 / mi)
shoes: Under Armour Cross Trainer

4 PM

Biking (commute) 19:20 [3] 4.19 mi (4:37 / mi)
shoes: Under Armour Cross Trainer

Thursday Nov 7, 2013 #

4 AM

Biking (commute) 11:10 [3] 2.34 mi (4:46 / mi)
slept:5.0 weight:150lbs shoes: Under Armour Cross Trainer

Avg mph - 12.6
Max mph - 28.6
4 PM

Biking (Capital Bikeshare) 11:30 [3] 2.2 mi (5:14 / mi)
shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 19:36 [3] 4.2 mi (4:40 / mi)
shoes: Under Armour Cross Trainer

Wednesday Nov 6, 2013 #

Note
slept:5.7 (rest day)

After work, had a long meeting about plans for World Deaf Orienteering Championship in 2015.

Tuesday Nov 5, 2013 #

Calisthenics 24:00 [3]
shoes: Under Armour Cross Trainer

Cycle situps - 80
4 AM

Biking (commute) 11:36 [3] 2.34 mi (4:57 / mi)
slept:5.3 weight:149lbs shoes: Under Armour Cross Trainer

5 PM

Biking (commute) 21:38 [3] 4.77 mi (4:32 / mi)
shoes: Under Armour Cross Trainer

Avg mph - 13.4
Max mph - 25.2

Precor EF56I Cross Country Machine 15:00 [3]
shoes: Under Armour Cross Trainer

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