Training Log Archive: evancusterIn the 30 days ending Nov 30, 2007:
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Friday Nov 30, 2007 #
Walking 30:00 [2] 3.0 km (10:00 / km)
Model Garage to hospital and back, plus walk to Mediteranee.
Walking 30:00 [2] 3.0 km (10:00 / km)
Model Garage to hospital and back, plus walk to Mediteranee.
Thursday Nov 29, 2007 #
Abs & stretching 10:00 [3]
Weight training upper bod 30:00 [3]
Stairmaster 22:00 [5]
Tuesday Nov 27, 2007 #
Weight training legs 4:00 [3]
weight:77.6kg
50 pushups
6 chinups
Waist 32.
Too much dessert over the holiday.
6 chinups
Waist 32.
Too much dessert over the holiday.
Walking 30:00 [2] 3.0 km (10:00 / km)
Breast center to hospital and back.
Monday Nov 26, 2007 #
Walking 1:18:00 [2] 5.5 mi (14:11 / mi)
Walk with Jill south bluff trail at SR.
Weight training legs (Squats) 4:00 [3]
rhr:50
45 pushups
Sunday Nov 25, 2007 #
Walking 1:08:00 [2] 5.0 km (13:36 / km)
North bluff trail with Jill.
Legs and knees very achey and sore after yesterday.
Legs and knees very achey and sore after yesterday.
Saturday Nov 24, 2007 #
Running (Trail) 1:25:32 [5] 12.73 km (6:43 / km) +100m 6:28 / km
ahr:147 max:214 slept:9.0
Much better run today. Did the northern loop of the circumambulation. Started getting pretty tired after 65 minutes, however. My heart rate really increased the last part of the run, between 175-200. I think it must have been an equipment error, since Iwas not running that hard nor up hills. However, it did start when I started feeling really tired.
Friday Nov 23, 2007 #
Note
Tried to go out for a run. Slogged about a block, and the legs just weren't there. Still tired from Tuesday's run. Should have gone with Jill for a walk. At least I would have gotten a little exercise. Did practice dancing for about an hour, but I don't consider dance practice even a 1.
Thursday Nov 22, 2007 #
Walking 1:15:00 [1] 5.0 km (15:00 / km)
Slow walk with Jill south down the bluff trail.
Weight training legs (Squats) 4:00 [3]
40 pushups
Wednesday Nov 21, 2007 #
Running (Trail) 1:04:19 [4] 8.02 km (8:01 / km) +300m 6:45 / km
ahr:129 max:157
Gualala Redwoods trails. Again, I was not able to find the connector trail to the power line. However, after I got home and downloaded my GPS tracker, I found I stopped about 100 meters too short and turned around before I would have got to the trail I wanted. Ended up coming down cross country on a spur again. Lovely day. Legs felt pretty good early on and was actually able to have a little oomph in them going up the steeper hills.
Monday Nov 19, 2007 #
Walking 35:00 [2] 3.5 km (10:00 / km)
Breast center to hospital to Great Wall to breast center.
45 pushups. 6 chinups.
45 pushups. 6 chinups.
Sunday Nov 18, 2007 #
Weight training upper bod 30:00 [3]
Abs & stretching 15:00 [3]
Saturday Nov 17, 2007 #
Orienteering race 1:38:38 [5] *** 5.2 km (18:58 / km) +258m 15:12 / km
ahr:130 max:164 spiked:11/13c weight:76.2kg
Bon Tempe. Penny course setter. Beautiful day.
Had a 20 minute error on the Hillside of Death for control 4. Tried to attack from trail junction, but went too high and then too far. Circled back and was very close to control, but did not see it. Made another big loop, again too far. Finally decided to go back to the ridge trail, and re-attack from there. Found the correct reentrant and went down it to control. I debated initially from attacking from the ridge, but it involved a couple more contours of climb, and I thought it could be found by the more direct route. Forgot the Hillside of Death has that name because of its poorly mapped redwood steep forest. For 4, decided not to try to go the direct route and went back up the trail, and used the trail bend as an attack point. Worked fine. Went direct to 6, came to the road with the small clearing. Looked for the green by the creek and saw some uphill, so went upstream throught the Scotch Broom (unmapped) to creek bend. Back up to the road, back down to the clearing, and this time went downstream and found the control shortly. Otherwise, a good run. Bon Tempe is such a nice area. I really wish we would make a good map of it.
Actual distanc run 8.1 k, 534 calories.
Had a 20 minute error on the Hillside of Death for control 4. Tried to attack from trail junction, but went too high and then too far. Circled back and was very close to control, but did not see it. Made another big loop, again too far. Finally decided to go back to the ridge trail, and re-attack from there. Found the correct reentrant and went down it to control. I debated initially from attacking from the ridge, but it involved a couple more contours of climb, and I thought it could be found by the more direct route. Forgot the Hillside of Death has that name because of its poorly mapped redwood steep forest. For 4, decided not to try to go the direct route and went back up the trail, and used the trail bend as an attack point. Worked fine. Went direct to 6, came to the road with the small clearing. Looked for the green by the creek and saw some uphill, so went upstream throught the Scotch Broom (unmapped) to creek bend. Back up to the road, back down to the clearing, and this time went downstream and found the control shortly. Otherwise, a good run. Bon Tempe is such a nice area. I really wish we would make a good map of it.
Actual distanc run 8.1 k, 534 calories.
Dancing 1:00:00 [2]
Friday Nov 16, 2007 #
Weight training legs (squats) 4:00 [3]
48 pushups
8 chinups
8 chinups
Thursday Nov 15, 2007 #
Bicycling 24:00 [4]
Exercycle
Weight training legs (squats) 4:00 [3]
45 pushups
8 chinups
8 chinups
Wednesday Nov 14, 2007 #
Walking 25:00 [2] 2.3 km (10:52 / km)
Hospital to La Mediterrane and then up to Parker ST. and back.
4 min of squats.
42 pushups
6 chinups.
Waist 31.75.
4 min of squats.
42 pushups
6 chinups.
Waist 31.75.
Weight training legs 4:00 [3]
42 pushups
6 chinups
6 chinups
Tuesday Nov 13, 2007 #
Note
weight:75.5kg (rest day)
Really beat yesterday after 3 hard workouts in a row. But a good night's sleep and a few acetominophens, and I feel much better today.
Waist 31.75 or 81 cm. Weight 166.5 no Asian food yesterday, which increases my weight by 2 lbs every morning due to water retention from the high sodium load.
Waist 31.75 or 81 cm. Weight 166.5 no Asian food yesterday, which increases my weight by 2 lbs every morning due to water retention from the high sodium load.
Monday Nov 12, 2007 #
Spinning 55:00 [5]
ahr:136 max:160
Weight training upper bod 30:00 [3]
Sunday Nov 11, 2007 #
Orienteering race 1:15:18 [5] *** 4.7 mi (16:01 / mi) +325m 13:11 / mi
ahr:136 max:158 spiked:6/9c slept:8.5 weight:76.7kg
Morgan Territory. Bob Cooley course setter.
8 minute error on number 1. Got confused by all of the fences. Should have paid more attention to the contours. Should have been a relatively easy control. Otherwise, no major problems, but a few hesitations and was too far north of 5. Hit the road, and realized I had missed the control. Probably 2 minute error.
Actual distance ran 6.25 k.
Started out as a very foggy cold day, but ended up breezy, but otherwise very nice.
Good fun.
8 minute error on number 1. Got confused by all of the fences. Should have paid more attention to the contours. Should have been a relatively easy control. Otherwise, no major problems, but a few hesitations and was too far north of 5. Hit the road, and realized I had missed the control. Probably 2 minute error.
Actual distance ran 6.25 k.
Started out as a very foggy cold day, but ended up breezy, but otherwise very nice.
Good fun.
Saturday Nov 10, 2007 #
Spinning 55:00 [5]
ahr:131 max:159
Weight training upper bod 30:00 [3]
Abs & stretching 20:00 [3]
Thursday Nov 8, 2007 #
Bicycling 24:00 [4]
Had to stand for last 30 seconds of level12.
4 min squats
42 pushups
6 chinups
4 min squats
42 pushups
6 chinups
Wednesday Nov 7, 2007 #
Weight training legs 4:00 [3]
weight:76.2kg
40 pushups; 6.5 chinups.
Waist 81 cm, 32 inches. Got to watch it.
Was going to try to go for a run in the afternoon after work, but because of the change in time, the sun was setting by the time I left, and the park closes at dark, so decided to not do it. My legs were still pretty tired from yesterday.
Waist 81 cm, 32 inches. Got to watch it.
Was going to try to go for a run in the afternoon after work, but because of the change in time, the sun was setting by the time I left, and the park closes at dark, so decided to not do it. My legs were still pretty tired from yesterday.
Tuesday Nov 6, 2007 #
Weight training legs 24:00 [3]
Abs & stretching 15:00 [3]
Weight training upper bod 30:00 [3]
Stairmaster 30:00 [3]
Monday Nov 5, 2007 #
Weight training legs 4:00 [3]
38 pushups 6.5 chinups.
Almost a rest day.
Almost a rest day.
Sunday Nov 4, 2007 #
Orienteering race 57:34 [5] *** 4.5 km (12:48 / km) +160m 10:52 / km
ahr:141 max:159 spiked:6/8c
Day 2 of US Champs at Prince William Forest. Keg Good course setter. Brown X
Good run. No major errors, but a few bobbles and hesitations. Came in 2nd in M65, 2 mins behind Rich Parker, and 4 minutes ahead of Chuck Ferguson. Moved up from 5th to 3rd for the 2 day total, and got a bronze medal. Both Mac and Fred had significant errors, allowing me to move up.
Much better run than yesterday. The woods were much more open and faster. Nice course. Actual distance run 5.4 km.
Now the long trip back home. Won't get home to midnight, 3:00 am Eastern time.
Good run. No major errors, but a few bobbles and hesitations. Came in 2nd in M65, 2 mins behind Rich Parker, and 4 minutes ahead of Chuck Ferguson. Moved up from 5th to 3rd for the 2 day total, and got a bronze medal. Both Mac and Fred had significant errors, allowing me to move up.
Much better run than yesterday. The woods were much more open and faster. Nice course. Actual distance run 5.4 km.
Now the long trip back home. Won't get home to midnight, 3:00 am Eastern time.
Saturday Nov 3, 2007 #
Orienteering race 1:17:35 [5] *** 4.2 km (18:28 / km) +170m 15:22 / km
ahr:131 max:173 spiked:7/9c slept:8.0
Day 1 of US Champs at Prince William Forest, QOC, Brown X course.
Lovely day, about 60 degees, slightly overcast, breezy.
Generally had a good run except for one control, number 6. Decided against the trail run to the tower, since the attack point was about 200 meters through green. Tried to follow a course that would avoid most of the green, but ending up hitting a wall of green. I thought I was higher up, and thought if only I went west and north, I would be able to slip around the patch of green. Instead, I kept going north, continually facing a wall of saplings which I thought were at least medium green. Instead it turned out to be mapped as light green. I finally saw the river with a log crossing it and realized where I was. Probably went about 200 meters back north instead of south towards the control. Once I figured where I was on the river, I followed the creek up to the dry marsh and then across. Probably a 12-13 minute error.
Otherwise, I was pleased with my navigation and running. However, that error dropped down to 5th place, about 15 min behind Rich Parker, 13 minutes behind Chuck Ferguson, and 11 minutes behind Fred Veler. Very unlikely I will get a medal, but it was fun anyway.
Actual distance ran was 6.1 km.
The day didn't start out that well, since I did the model event before my race. I actually could not find one of the controls, and since it was getting close to my start time, decided to bale out and head back. I think I must have run off the model map, since I really did not know where I was coming back.
The evening was pleasant. George, Dennis, and Dick Neuberger and I went out to a nice Italian restaurant, and then to the event at the Marines Memorial for the 40th birhtday of QOC.
Lovely day, about 60 degees, slightly overcast, breezy.
Generally had a good run except for one control, number 6. Decided against the trail run to the tower, since the attack point was about 200 meters through green. Tried to follow a course that would avoid most of the green, but ending up hitting a wall of green. I thought I was higher up, and thought if only I went west and north, I would be able to slip around the patch of green. Instead, I kept going north, continually facing a wall of saplings which I thought were at least medium green. Instead it turned out to be mapped as light green. I finally saw the river with a log crossing it and realized where I was. Probably went about 200 meters back north instead of south towards the control. Once I figured where I was on the river, I followed the creek up to the dry marsh and then across. Probably a 12-13 minute error.
Otherwise, I was pleased with my navigation and running. However, that error dropped down to 5th place, about 15 min behind Rich Parker, 13 minutes behind Chuck Ferguson, and 11 minutes behind Fred Veler. Very unlikely I will get a medal, but it was fun anyway.
Actual distance ran was 6.1 km.
The day didn't start out that well, since I did the model event before my race. I actually could not find one of the controls, and since it was getting close to my start time, decided to bale out and head back. I think I must have run off the model map, since I really did not know where I was coming back.
The evening was pleasant. George, Dennis, and Dick Neuberger and I went out to a nice Italian restaurant, and then to the event at the Marines Memorial for the 40th birhtday of QOC.
Orienteering 30:00 [3]
Model event.
Went out to get a look at the terrain and type of mapping. Woods fairly thick. Never was able to find one of the controls, but it was getting close to my start time, so I did not bother to reorient and try to find it. I think I got confused by thinking a gulley marked with the brown line was the blue stream. I had not realized the gulley on the map at the time. Good learning point: all "streams" are not in blue. Did not know where I was on the map coming back until almost at the start/finish, but again, I was mainly interested in getting back rather than knowing exactly where I was. It was still a little disconcerting.
Went out to get a look at the terrain and type of mapping. Woods fairly thick. Never was able to find one of the controls, but it was getting close to my start time, so I did not bother to reorient and try to find it. I think I got confused by thinking a gulley marked with the brown line was the blue stream. I had not realized the gulley on the map at the time. Good learning point: all "streams" are not in blue. Did not know where I was on the map coming back until almost at the start/finish, but again, I was mainly interested in getting back rather than knowing exactly where I was. It was still a little disconcerting.
Friday Nov 2, 2007 #
Event: US Champs
Note
Long plane trip to Virginia. Had to get up at 3:30 to get the 6:00 flight to Denver, changing planes there. Didn't arrive at Dulles until 3:30, and it was 5:30 before I reached the event site. The sprint was over, and the model event had shut down for the night.
When my non-stop flight was cancelled and I was placed on a connecting flight through Denver, I should have looked more closely at the times of arrival and the times of the sprint. Had I realized it then, I should have taken the non-stop red eye at 11:00 which would have gotten me in at Dulles at 7:15 am, and I would have been able to make the sprint, which turned out to be a great event by all accounts. Actually, I think I will take red eyes more often, since I have to get up at 3:30 in the morning to make a morning flight these days. I would probably end up with about the same amount of sleep, and have a whole extra day to get adjusted to the trip.
When my non-stop flight was cancelled and I was placed on a connecting flight through Denver, I should have looked more closely at the times of arrival and the times of the sprint. Had I realized it then, I should have taken the non-stop red eye at 11:00 which would have gotten me in at Dulles at 7:15 am, and I would have been able to make the sprint, which turned out to be a great event by all accounts. Actually, I think I will take red eyes more often, since I have to get up at 3:30 in the morning to make a morning flight these days. I would probably end up with about the same amount of sleep, and have a whole extra day to get adjusted to the trip.
Thursday Nov 1, 2007 #
Weight training upper bod 30:00 [3]
rhr:152 weight:75.7kg
Waist 32.0
Weight training legs 20:00 [3]
Abs & stretching 10:00 [3]