Training Log Archive: evancusterIn the 30 days ending Sep 30, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||
Sunday Sep 28, 2008 #
Orienteering race 1:22:49 [5] *** 5.2 km (15:56 / km) +95m 14:36 / km
ahr:141 max:160 spiked:12/14c
Long Course, brown, M65, at North American Champs. Except for 1 control, #3, where I made a 9 minute error, and a slight bobble on 2, I had a pretty clean run. Ended up 5th M65, with Tony Federer winning just short of 1 hour, and Don Davis 6.5 minutes behind. I probably had 10 minutes of errors, so would not have been more than 70 min, which I don't think would have placed me third. My route choices were very conservative, since this was again very technical terrain. My main goals were to be sure I had an attack point, and to keep in contact with the map all of the time. Sharon Crawford ran much more aggressively, cutting across swamps and not opting for the trail routes, and came in 2nd overall on brown in 61 minutes, just after Tony. Unfortunately, Bob, Rich and George all had disastrous days, so at least my rankings will improve a bit after this weekend. I think it has been a long time since I have beaten Rich 2 days in a row.
Weather was better today, overcast but no rain. Actual distance ran 7.1 k, with 105 m climb.
Weather was better today, overcast but no rain. Actual distance ran 7.1 k, with 105 m climb.
Saturday Sep 27, 2008 #
Orienteering race 1:00:38 [5] *** 2.5 km (24:15 / km) +78m 20:59 / km
spiked:7/13c
Middle distance brown course at NA Champs north of Syracuse at Salmon River Fish Hatchery. Great course in a very detailed area, made more difficult by a fairly steady rain. Had 2.5 m contours and the maps were printed at 1:7500. Made a couple of 4-5 minute errors and a few other 1 minute errors. Was in 5th place in M65 but Bob Cooley and a few others had not come in yet. Don Davis won it in 46 minutes.
Really fun course and very challenging. Certainly nothing like the Bay Area. However, was followed by another guy, I think Terry ?, from control 4, even when I left 6 thinking I was at 7 going to 8. That was one of my bigger errors. Caught it fairly quickly, but was a little discombobulated, and stopped just short of the control and wandered around in the woods for a while. Also made a parallel error on 4, being a little further along the trail than I thought, went up the wrong reentrant, then the wrong ridge, until I came to a steep cliff. Figured out where I was fairly soon, but still didn't go right to the control from there.
Actual distance ran 4.6 k.
Had dinner with Rich Parker and Bob Cooley. Bob beat me by a little over a minute and I beat Rich by a little over a minute, so quite close. Only a 2.5 min error on 4 instead of a 4 min error and a 4 min error on 7.
After going over the splits
Really fun course and very challenging. Certainly nothing like the Bay Area. However, was followed by another guy, I think Terry ?, from control 4, even when I left 6 thinking I was at 7 going to 8. That was one of my bigger errors. Caught it fairly quickly, but was a little discombobulated, and stopped just short of the control and wandered around in the woods for a while. Also made a parallel error on 4, being a little further along the trail than I thought, went up the wrong reentrant, then the wrong ridge, until I came to a steep cliff. Figured out where I was fairly soon, but still didn't go right to the control from there.
Actual distance ran 4.6 k.
Had dinner with Rich Parker and Bob Cooley. Bob beat me by a little over a minute and I beat Rich by a little over a minute, so quite close. Only a 2.5 min error on 4 instead of a 4 min error and a 4 min error on 7.
After going over the splits
Friday Sep 26, 2008 #
Event: North American Championships
Orienteering race 16:05 [5] *** 1.8 km (8:56 / km) +50m 7:51 / km
ahr:155 max:176 spiked:11/11c
Prelim for NA Champs near Syracuse, NY. Generally a good run, with a couple of suboptimal route choices and some hesitations but no big errors.
Actual distance 2.1 k.
Actual distance 2.1 k.
Orienteering race 19:46 [5] *** 2.3 km (8:36 / km) +50m 7:45 / km
ahr:160 max:172 spiked:15/16c
Sprint Champs final. Generally another good run. Ended up 4th in M65, behind George Took the road around to 6, which caused problems for a lot of people who tried to go direct. A few bobbles, but pleased.
Monday Sep 22, 2008 #
Running 31:28 [3] 5.0 km (6:18 / km)
ahr:143 max:177
Out and back on north bluff trail. Right knee hurt a little bit early on, mainly anteriorly medially, particularly when pushed off going up a hill or landing on right leg after a jump.
2nd half felt much better, almost a min/k faster.
2nd half felt much better, almost a min/k faster.
Sunday Sep 21, 2008 #
Spinning 32:00 [3]
ahr:134 max:148
5 min warmup, then 25 minutes at 25 at about 70 rpm, then 2 min cool down. Didn't feel that great. A little woosy afterwards.
Saturday Sep 20, 2008 #
Walking 1:23:32 [1] 6.0 km (13:55 / km) +62m 13:14 / km
ahr:79 max:101
Slow recovery walk with Jill north along bluff trail and back along Leeward Rd. 311 cals
Friday Sep 19, 2008 #
Running 59:22 [4] 7.18 km (8:16 / km) +172m 7:23 / km
ahr:142 max:179
Slow slog south across meadow, up power line cut, then south on logging road to Timber Ridge road, and down trail to Hwy 1, and then to Shell Beach and back home.
Right knee hurt going up hill when fully extended.
Right knee hurt going up hill when fully extended.
Tuesday Sep 16, 2008 #
Weight training upper bod 30:00 [2]
Abs & stretching 15:00 [2]
Weight training legs 15:00 [3]
Sunday Sep 14, 2008 #
Orienteering Field Checki 5:00:00 [2] 11.75 mi (25:32 / mi)
Morgan Territory field checking. Finished up the far blue controls. Another couple of days and I should be done with the preliminary field checking.
Courses look pretty good even if I have to say so myself.
Courses look pretty good even if I have to say so myself.
Saturday Sep 13, 2008 #
Orienteering 31:27 [4] *** 2.8 km (11:14 / km) +85m 9:45 / km
ahr:142 max:157 spiked:10/14c
Sprint at Knowland Park. KP is a new map, basically on the top of an open hill with a few scattered trees, and then some fight and woods. OK for a sprint, but not anything longer. I made a couple of significant errors for a sprint. Going to 10, I should have taken the trail, but stopped too soon, and then tried to relocate on the trail. Found an intersection which was unmapped and caused me to lose several minutes trying to find this trail intersection on the map.
Actual distance ran 3.4 k. 35 m climb.
Actual distance ran 3.4 k. 35 m climb.
Orienteering 45:18 [3] *** 3.3 km (13:44 / km) +134m 11:25 / km
ahr:130 max:149 spiked:14/15c
So called easy orange course. More like a longish sprint. Bunch of short legs. Many of the same controls and legs as the sprint course. Going to 12, decided to keep going and take the indistinct trail instead of a long dogleg. Indisitinct is hardly the word. Nonexistent is more like it. Thrashed around in the poison oak for about 8 minutes. Finally found the trail. The course setters probably should have streamered the nonexistent stretch particularly when the only alternative was to bash through the PO. Not a happy camper after that leg.
Actual distance ran 3.9 k with 110 m clinb.
Actual distance ran 3.9 k with 110 m clinb.
Wednesday Sep 10, 2008 #
Walking 7:52 [2] 0.9 km (8:44 / km)
Walk around the neighborhood.
Running 13:52 [3] 2.1 km (6:36 / km)
ahr:122 max:151
Was just going to walk around the neighborhood for about 30 minutes, but after about 9 minutes, got tired of going so slow, so jogged the rest. Felt pretty good, but only ran 2 km.
Cough is mostly gone, but still feel lethargic and tired without much energy and a little woozy. I think it is the terazosin I am taking. Talked to my doc, and he suggested I stay at the dose I'm at for 2 more weeks, and if symptoms do subside, and my prostatic symptoms improve, change the medication.
43 pushups and 4 chinups and 3 min of wall holds.
Cough is mostly gone, but still feel lethargic and tired without much energy and a little woozy. I think it is the terazosin I am taking. Talked to my doc, and he suggested I stay at the dose I'm at for 2 more weeks, and if symptoms do subside, and my prostatic symptoms improve, change the medication.
43 pushups and 4 chinups and 3 min of wall holds.
Sunday Sep 7, 2008 #
Orienteering Field Checki 4:00:00 [2] 7.8 km (30:46 / km) +284m 26:02 / km
weight:78kg
Finally started some field checking for Morgan Territory. Only got about 12 controls, about half of what I wanted to do. I always underestimate the time it takes for me to do field checking.
Waist came down a bit from 33 1/8 to 32 3/4. No change in weight yet, but that usually comes later.
Waist came down a bit from 33 1/8 to 32 3/4. No change in weight yet, but that usually comes later.
Saturday Sep 6, 2008 #
Spinning 53:00 [5]
ahr:142 max:158
Felt tired and out of shape. Had to rest for a minute or so after every song.
Weight training upper bod 30:00 [3]
Abs & stretching 15:00 [2]
Friday Sep 5, 2008 #
Walking 32:00 [3] 2.2 mi (14:33 / mi)
ahr:124 max:133
Walking on treadmill at 4.5 mph (13.5 min/mile) at 3% grade for 2 miles with warmup and cool down. Decided I had to increase my physical activity as I have ballooned up.
Thursday Sep 4, 2008 #
Running 35:00 [5] 3.5 mi (10:00 / mi)
weight:78kg
Treadmill. 5 min warmup, then about 2.5 miles at 8 min/mile pace, and cool down.
3 min squats, 42 pushups, 4 chin ups.
Got on the scale for the first time in several months. Have ballooned up to 172 and 33" waist. My illness has cut my activity back but not my eating.
Still coughing.
3 min squats, 42 pushups, 4 chin ups.
Got on the scale for the first time in several months. Have ballooned up to 172 and 33" waist. My illness has cut my activity back but not my eating.
Still coughing.
Monday Sep 1, 2008 #
Walking 50:00 [2] 5.15 km (9:43 / km) +29m 9:27 / km
ahr:102 max:117
Walked southern loop at Sea Ranch. Lovely warm day.
My quads are achey today for not having run in over 2 weeks. Still coughing.
305 cals. 40 pushups. 3 min. chair hold.
My quads are achey today for not having run in over 2 weeks. Still coughing.
305 cals. 40 pushups. 3 min. chair hold.