Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Apr 30, 2007:

activity

time

miles

Dancing

22:15:00

Running

9:17:59

49.21

(11:20)

79.2

(7:03)

3446

Walking

3:52:07

12.48

(18:36)

20.08

(11:33)

181

Orienteering mapping

3:30:00

Orienteering

2:25:25

7.38

(19:42)

11.88

(12:14)

335

3 /

13c

23%

Spinning

2:19:00

Weight training legs

2:03:10

Weight training upper bod

1:02:00

Abs & stretching

15:00

Total

46:59:41

69.07

111.16

3962

3 /

13c

23%

averages - sleep:7.8 rhr:52 weight:75.9kg

6:08

0:00

» now

Monday Apr 30, 2007 #

Running (Trail) 55:02 [4] 6.93 km (7:56 / km) +225m 6:50 / km
weight:76.7kg

Pleasanton Hill run. Not too bad considering I ran yesterday.
Waist 32.25.

Weight training legs (Squats) 4:00 [3]

Sunday Apr 29, 2007 #

Orienteering race (Stanford) 43:42 [4] 6.38 km (6:51 / km)
ahr:134 max:155 weight:75.7kg

Botched first control. then just generally slow.

Weight training legs (Squats) 4:00 [3]

Saturday Apr 28, 2007 #

Weight training legs (Squaats) 4:00 [3]

Friday Apr 27, 2007 #

Walking 45:00 [2] 3.0 mi (15:00 / mi)
weight:75.6kg

UCSF Mission Bay campus to downtown.

Thursday Apr 26, 2007 #

Note
weight:75.6kg (rest day)

Waist 32.0
Very stiff from yesterday's run and lunges from the day before.

Wednesday Apr 25, 2007 #

Running (Trail and cross country) 48:40 [3] 6.1 km (7:59 / km) +397m 6:01 / km
ahr:142 max:156 weight:75.5kg

Pleasanton hill trail run. 455 calories.
Waist 32.0

Weight training legs (Squats) 4:00 [3]

Tuesday Apr 24, 2007 #

Weight training legs 30:00 [3]
weight:74.8kg

Waist 32.0

Weight training upper bod 30:00 [3]

Abs & stretching 5:00 [3]

Monday Apr 23, 2007 #

Weight training legs (Squats) 4:00 [3]
slept:6.75 weight:75.3kg

Waist 32.0

Running (Trail) 41:05 [3] 3.23 mi (12:43 / mi) +331m 9:39 / mi
ahr:147 max:178

Sunday Apr 22, 2007 #

Dancing 3:00:00 [1]

Reno Dance Convention

Weight training legs (Squats) 4:00 [3]

Saturday Apr 21, 2007 #

Dancing 6:00:00 [1]

Reno Dance Convention

Friday Apr 20, 2007 #

Weight training legs (Squats) 4:00 [3]

Dancing 6:00:00 [1]

Reno Dance Convention

Weight training legs (Squats) 4:00 [3]

Thursday Apr 19, 2007 #

Running (Trail) 53:00 [3] 7.48 km (7:05 / km) +454m 5:26 / km
ahr:140 max:157 slept:7.5 weight:76kg

Tilden trail loop. Right thigh did not feel too bad today.

Waist 32.0

Weight training legs (Squats) 4:00 [3]

Wednesday Apr 18, 2007 #

Weight training legs 4:00 [3]
weight:75.6kg (rest day)

Waist 32.0 I right thigh still is very sore and tender from my fall yesterday.

Tuesday Apr 17, 2007 #

Running 49:51 [3] 8.9 km (5:36 / km) +229m 4:58 / km
ahr:142 max:174

Loop in Antioch. Tripped on a root and did a face plant. Landed on my Ipod which was in my front pocket. Got a painful bruised there (the Ipod didn't miss a beat), and some road rash on my right elbow. 712 cal.

Weight training legs (Squats) 4:00 [3]
weight:75.7kg

Waist 32.0

Monday Apr 16, 2007 #

Note
weight:76.7kg (rest day)

Waist 32.25.
Don't feel as achy and stiff as I thought I would after yesterday's O session. Maybe I am getting back in shape a bit.

Sunday Apr 15, 2007 #

Walking 18:58 [3] 0.83 mi (22:51 / mi) +181m 13:37 / mi

Hike to start at Sunol.

Orienteering 1:41:43 [3] *** 5.5 km (18:30 / km) +335m 14:11 / km
ahr:114 max:142 spiked:3/13c shoes: Jalas Spider

Tough course for me physically and navigationally. No huge errors, but a lot of hesitations, and several times took several minutes to check where I was, because the terrain was so steep, i did not want to go in the wrong direction. Went high to 3. Stopped at first fight at 4. Climbed too high to 5, and had to make treacherous descent 100 meters down to control, and then had to come back up. Got in wrong reentrant going to 6, with a lot of hesitations trying to confirm where i was. After going around spur, control seemed a long ways away and in very steep terrain. Very slow. Easy leg to 7, but legs were tired at this point and could only jog slowly. Initially thought first big boulder was control at 8, but corrected myself and didn't lose much time. Slow down to 9. Lots of hesitations. Was on wrong side of reentrant for boulder at 10 and had to climb back up. Slow jog to bridge, and then just walked to last control and finish. I hope a lot of the slowness was due to my legs being very tired from the run on Friday afternoon and the hard spin class on Saturday, but the dancing Saturday night. However, think I still am out of shape, at least for the green course in the Bay Area.

Weight training legs (Squats) 3:30 [3]
weight:76.2kg

Waist 32.25.

Saturday Apr 14, 2007 #

Spinning 55:00 [5]
weight:76.2kg

Waist 32.25.

Weight training upper bod 30:00 [2]

Abs & stretching 5:00 [3]

Dancing 2:30:00 [2]

Saturday lesson and dance.

Friday Apr 13, 2007 #

Weight training legs (Squats) 4:00 [3]
slept:8.0 weight:75.4kg

Waist 32.25

Walking 36:40 [2] 3.7 km (9:55 / km)

Breast center to hospital to La Farine to breast center.

Running (Trail) 1:05:23 [3] 5.7 mi (11:28 / mi) +495m 9:02 / mi
ahr:140 max:155

Tilden trail run. Slow at first, but felt much better into run, except for the last hill at 1 hour. Have run 3x / week for 2 weeks now. Hopefully getting back in shape.

Thursday Apr 12, 2007 #

Weight training legs (Squats) 4:00 [3]
weight:75.5kg

Waist 32.25

Walking 26:29 [2] 3.0 km (8:50 / km)
ahr:85 max:133

From breast center to hospital and back. 168 cal.

Dancing 1:00:00 [2]

Arjay's lesson.

Wednesday Apr 11, 2007 #

Weight training legs (Squats) 4:00 [3]
slept:8.0 weight:76.7kg

Waist 32.5

Running (Trail) 42:57 [3] 6.11 km (7:02 / km) +475m 5:04 / km
ahr:135 max:160

Tilden Trail Run. Slow. Right knee hurt medially for the first 2 k. Then when run faster, particularly uphill, clicking sound and discomfort laterally right knee. 454 cal.

Tuesday Apr 10, 2007 #

Spinning 24:00 [4]

Had to stand for last half of level 3 and all of 4. 304 cal.

Weight training legs (Squats) 4:00 [3]

Dancing 1:00:00 [1]

Lesson

Monday Apr 9, 2007 #

Walking 1:10:00 [1] 2.0 mi (35:00 / mi)

Very slow bluff trail walk south with Jill.

Weight training legs (Squats) 4:00 [3]

Dancing 1:00:00 [2]

Practice

Abs & stretching 5:00 [2]

Weight training upper bod (Pushups) 2:00 [3]

2 sets of 12 and 1 set of 9

Sunday Apr 8, 2007 #

Weight training legs (Squats) 4:00 [2]

Waist 32.25. Definitely have to watch what I eat. The only way that seems to work for me is to use the diet program into which I enter everything I eat. It makes me very aware of how much I am eating. I mainly have to watch portion size, and cut down on the bread I eat. Will load the program onto my current computer, since I haven't used the program since I got the new computer about a year ago.

Dancing 45:00 [2]

Practice at home.

Running 57:00 [4] 10.0 km (5:42 / km)
slept:8.5

Estimate of distance since I forgot to bring my Garmin charger with me for the long weekend at Sea Ranch, and the battery died 10 minutes into the run. Sea Ranch bluff trail to Salal Trail and back. Trying to build my mileage back up. Really slow and really achy after 10 k, which is long for me these days. Sad. My goal is to get back to running every other day or at least 3 times per week for an average of 45 min a session.

Saturday Apr 7, 2007 #

Spinning 36:00 [4]
max:163 slept:8.5

Sea Ranch bike. 15 min plateau, 4 min incremental hills, two 2 min sprints. Waist up to 32.5. Definitely have to cut back on eating. Probably too many nuts and bread at breakfast.

Friday Apr 6, 2007 #

Weight training legs (squats) 4:00 [3]

Dancing 1:00:00 [2]

Practice at home.

Running 58:09 [3] 8.08 km (7:12 / km) +150m 6:35 / km
ahr:135 max:154 slept:8.5 shoes: New Balance 587 #2N

Sea Ranch Chapel Trail to Gualala Redwoods logging road towards ridge. Right knee medially hurt first 2 k then felt better. Really out of running shape. About 7.5 min/km. At end of run, even though generally down hill, could not get legs to go faster to keep heart rate in 140-150 range. Better cardiovascularly than orthopedically. Really have to concentrate and get my distance up in running. Longest run I have had in quite a while, and really felt tired at the end, yet it was only 8 km, although admittedly pretty hilly. It's the pits getting old.

Thursday Apr 5, 2007 #

Spinning 24:00 [4]
ahr:145 max:168

Weight training legs (squats) 3:00 [3]

Wednesday Apr 4, 2007 #

Weight training legs (squats) 3:40 [2]
rhr:52

Running 45:16 [3] 5.49 km (8:15 / km) +380m 6:08 / km
ahr:133 max:148 rhr:52 shoes: New Balance 587 #2N

Explored Upper Moller Ranch trail. Not sure exactly where I ended up. Left quad initially achy and sore, but felt better in the run.

Tuesday Apr 3, 2007 #

Weight training legs (Squats) 4:00 [2]
rhr:52 slept:7.5 weight:76.2kg

Was able to do full 4 minutes of squats. First time! Waist 32".
Will try to increase running to 3x per week.

Walking 35:00 [3] 4.0 km (8:45 / km)

Pleasanton. Lower Moller Ranch trail.

Monday Apr 2, 2007 #

Weight training legs (Squats) 3:30 [3]

Running 41:36 [3] 5.74 km (7:15 / km) +310m 5:42 / km
ahr:138 max:162 rhr:50 slept:7.0 shoes: New Balance 587 #2N

Pleasanton hill run.

Sunday Apr 1, 2007 #

Orienteering mapping 3:30:00 [1]

Finished Cedar Springs map.

Weight training legs (Squats) 3:30 [3]

« Earlier | Later »