Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Walking	20	9:24:30	14.87		23.93
Weight training upper bod	9	5:55:00
Running	5	4:11:19	20.05	(12:32)	32.26	(7:47)	910
Exercycle	7	3:20:00
Spinning	3	2:39:00
TRX	4	2:05:00
Abs & stretching	6	1:45:00
Weight training legs	4	1:00:00
Orienteering	1	58:28	1.99	(29:24)	3.2	(18:16)	250
Stairmaster	1	25:00
Total	28	31:43:17	36.9		59.39		1160

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Thursday Jun 30, 2011 #

Weight training upper bod 30:00 [3]

Walking 20:00 [3]

Wednesday Jun 29, 2011 #

Walking 30:00 [3] 3.0 km (10:00 / km)

Exercycle 32:00 [5]
ahr:137 max:162

Tuesday Jun 28, 2011 #

Walking 20:00 [3] 2.0 km (10:00 / km)

TRX 35:00 [4]

Monday Jun 27, 2011 #

Weight training upper bod 45:00 [3]

Weight training legs 10:00 [3]

Abs & stretching 20:00 [2]

Walking 12:30 [3] 1.2 mi (10:25 / mi)

Sunday Jun 26, 2011 #

Running 59:56 [5] 8.1 km (7:24 / km) +250m 6:25 / km
ahr:148 max:192

Briones loop. Made the 8 k with 250 climb 4 seconds less than 1 hour. Yahoo!

Friday Jun 24, 2011 #

Running (Treadmill) 35:00 [5] 5.0 km (7:00 / km)
ahr:150 max:178

Warm up, then two pyramid intervals to 8.6 mph.

Weight training upper bod 40:00 [3]

Abs & stretching 20:00 [2]

Thursday Jun 23, 2011 #

Walking 30:00 [3] 3.0 km (10:00 / km)

Weight training legs 25:00 [3]

Wednesday Jun 22, 2011 #

Spinning 52:00 [5]

Weight training upper bod 45:00 [3]

Abs & stretching 20:00 [2]

Tuesday Jun 21, 2011 #

Walking 20:00 [3] 2.0 km (10:00 / km)

TRX 30:00 [3]

Stairmaster 25:00 [5]

Monday Jun 20, 2011 #

Exercycle 25:00 [5]
ahr:132 max:154

Walking 10:00 [3] 1.0 km (10:00 / km)

Sunday Jun 19, 2011 #

Running 59:49 [5] 8.06 km (7:25 / km) +280m 6:19 / km
ahr:140 max:173

Briones loop. Slow at first, but started running fairly fast at the end. Broke an hour.

Friday Jun 17, 2011 #

Walking 35:00 [3]

Exercycle 32:00 [5]
ahr:138 max:159

Thursday Jun 16, 2011 #

Walking 35:00 [3]

Weight training upper bod 40:00 [3]

Wednesday Jun 15, 2011 #

Walking 35:00 [3]

Spinning 55:00 [5]
ahr:135 max:159

Monday Jun 13, 2011 #

Exercycle 32:00 [5]
ahr:139 max:168

Walking 40:00 [3]

Sunday Jun 12, 2011 #

Orienteering 58:28 [5] 3.2 km (18:16 / km) +250m 13:08 / km
ahr:133 max:161

Brown course at Indian Valley Fun course. No major errors. Got confused on the first control because the map was 1:7500 and I miscalculated my pace count. I added 25% instead of subtracting 25%, so came to the end of the reentrant for my attack point, but still had 50 more paces to go. Finally figured out my miscalculation, and found the control without much problem then. Little sloppy on going to 2, but otherwise pretty clean for me.

Actual distance 4.25 k.