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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Walking23 23:10:43 74.43 119.78 605
  Weight training upper bod12 5:05:00
  Running19 2:52:08 12.09 19.45 244
  Exercycle5 2:09:30
  Orienteering2 1:35:31 4.23(22:36) 6.8(14:03) 27518 /19c94%
  Abs & stretching7 1:06:00
  Weight training legs2 55:00
  Quads14 29:30
  Total29 37:23:22 90.74 146.03 112418 /19c94%
averages - sleep:7.5 rhr:51 weight:74.8kg

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Tuesday Apr 30, 2013 #

Running 8:00 [4] 0.72 km (11:07 / km)
ahr:130 max:161 rhr:52 slept:7.5 weight:74.8kg

Upped it to 4 min at 6 min/k.

Exercycle 26:00 [5]
ahr:140 max:166

Plateau and sprint level 10
Hills 10, 9, 8, 7

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Quads (Squats) 2:20 [3]

Monday Apr 29, 2013 #

Weight training upper bod 1:00 [3]
rhr:49 slept:7.15 weight:75.2kg

21 pushups

Weight training upper bod 30:00 [3]

Walking 40:00 [2] 4.0 km (10:00 / km)

Running (Treadmill) 9:00 [4] 1.2 km (7:30 / km) +12m 7:09 / km

3.5 min at 6 min/k

Sunday Apr 28, 2013 #

Event: BAOC: Joe Grant County Park
 

Walking 20:00 [2] 2.0 km (10:00 / km)

Orienteering 1:03:51 [4] 3.0 km (21:17 / km) +185m 16:16 / km
ahr:126 max:148 slept:6.5 weight:75.1kg

Joe Grant brown course. Did fairly well. Came in second in 63:51, about 10 minutes after Dennis. Started late because of my French lesson, and as a result, there were a lot of elephant tracks which cut down considerably the navigational challenge.

Saturday Apr 27, 2013 #

Running (Treadmill) 8:00 [4] 1.2 km (6:40 / km) +12m 6:21 / km
ahr:146 max:174 slept:8.0 weight:74.8kg

3.5 min at 6 min/k

Weight training upper bod 30:00 [3]

Abs & stretching 15:00 [2]

Friday Apr 26, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
slept:7.0 weight:74.2kg

Quads (Wall holds) 2:20 [3]

Weight training upper bod 1:00 [3]

20 pushups

Running (Treadmill) 8:00 [4] 1.0 km (8:00 / km) +10m 7:37 / km
ahr:127 max:154

3.5 min at 6min/k

Thursday Apr 25, 2013 #

Walking 1:15:00 [2] 7.0 km (10:43 / km)
slept:7.0 weight:74.6kg

Running (Treadmill) 7:00 [4] 1.0 km (7:00 / km)
ahr:137 max:171

3.5 min at 6 min/k

Quads (Deep knee bends) 1:00 [3]

Abs & stretching (Planks) 3:00 [3]

Wednesday Apr 24, 2013 #

Walking 20:00 [2] 2.0 km (10:00 / km)

Weight training upper bod 30:00 [3]

Running 8:00 [4]
ahr:132 max:166

3.5 min at 6 min/k

Quads (Squats) 2:20 [3]

Weight training upper bod 1:00 [3]

20 pushups

Tuesday Apr 23, 2013 #

Quads (Wall holds) 2:20 [3]
slept:7.5 weight:74.6kg

Abs & stretching (Planks) 3:00 [3]

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Legs are still tired and achy.

Monday Apr 22, 2013 #

Walking 40:00 [2] 4.0 km (10:00 / km)
weight:75.1kg

Legs are really tired.

Weight training upper bod 30:00 [3]

Sunday Apr 21, 2013 #

Event: BAOC: Point Pinole
 

Orienteering 31:40 [5] *** 3.8 km (8:20 / km) +90m 7:27 / km
ahr:130 max:172 spiked:18/19c slept:7.5

Pt Pinole Thomas course. Had to do 2 controls. Not a whole lot of navigational challenge since I am a slow runner, but control 11 caused a lot of people problems. I over ran it a bit, but immediately figured out where I was and didn't lose much time. May have been the best route choice because of the PO. I couldn't catch up to Cooley until he made a big mistake on 11. He passed me one more time, but then I passed him between 15 and 16 and managed to stay ahead. Ran much faster with the head to head competition. More of a cross country race than orienteering, but a lot of fun.

Saturday Apr 20, 2013 #

Weight training upper bod 30:00 [3]

Abs & stretching 20:00 [2]
slept:8.0 weight:74.6kg

Running (Treadmill) 8 [4] 1.0 km (8 / km) +10m 8 / km
ahr:129 max:170

3 min at 6 min/k

Friday Apr 19, 2013 #

Running 7:00 [4] 1.0 km (7:00 / km)
ahr:130 max:152

3 min at 6 min/k or 10 k/hr

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Quads (Squats) 2:20 [3]
slept:7.5 weight:74.4kg

Weight training upper bod 1:00 [3]

25 pushups

Weight training legs 30:00 [3]

Thursday Apr 18, 2013 #

Walking 1:20:00 [2] 7.0 km (11:26 / km)
slept:7.5 weight:74.4kg

Running (Treadmill) 7:00 [4]
ahr:133 max:167

3 minutes at 9.7 km/hr

Exercycle 26:00 [5]
ahr:140 max:166

Quads (Wall holds) 2:20 [3]

Abs & stretching (Planks) 3:00 [3]

Wednesday Apr 17, 2013 #

Quads 1:00 [3]
slept:7.5 weight:74.6kg

20 deep knee bends

Weight training upper bod 1:00 [3]

23 pushups

Running 7:00 [4] 0.9 km (7:47 / km)
ahr:130 max:165

3 min at 6.1 min / k

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Weight training upper bod 30:00 [3]

Tuesday Apr 16, 2013 #

Quads (Squats) 2:20 [3]
slept:7.5

Abs & stretching (Plank) 2:00 [3]

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Running (Treadmill) 7:00 [4] 0.55 mi (12:44 / mi)
ahr:110 max:147

3 min at 6 mph

Exercycle 25:30 [5]
ahr:142 max:163

Plateau and sprint level 10
Hills, 10, 9, 8, 7

Monday Apr 15, 2013 #

Walking 45:00 [2]

Running 8:00 [4] 0.6 mi (13:20 / mi)
ahr:120 max:145

3 min 6mph

Weight training upper bod 30:00 [3]

Quads 2:20 [3]

Sunday Apr 14, 2013 #

Running (Treadmill) 8:00 [4] 0.6 mi (13:20 / mi)
ahr:135 max:162 slept:7.5 weight:74.8kg

3 min at 6 mph
Did not sleep well last night and was awake from 1:00 to 3:00. Read for about an hour. Still got about 7 hours of sleep, but didn't feel rested in the morning.

Really ache today after leg workout and crawling underneath the house to run an internet cable from the router to the family room. The wireless was too weak there to stream videos. Have been thinking about doing it for almost a year, but dreaded going under the house as I had to crawl on my belly the whole length and back of the house. Very dusty and unpleasant. At least now I can stream Netflix and get on demand from Comcast.

Saturday Apr 13, 2013 #

Weight training upper bod 30:00 [3]
ahr:75 max:105 slept:8.0 weight:75.5kg

Running (Treadmill) 6:00 [4]
ahr:120 max:156

Weight training legs 25:00 [3]
ahr:92 max:116

Abs & stretching 20:00 [2]
ahr:77 max:97

Friday Apr 12, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)
slept:7.5

Thursday Apr 11, 2013 #

Quads 2:20 [3]
slept:7.5 weight:74.7kg

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Running 5:00 [4] 0.4 mi (12:30 / mi)
ahr:141 max:164

Exercycle 26:00 [5]
ahr:145 max:167

Wednesday Apr 10, 2013 #

Walking 1:07:00 [2] 6.0 km (11:10 / km)
slept:7.5 weight:75.1kg

Running (Treadmill) 5:00 [3] 0.4 mi (12:30 / mi)

Weight training upper bod 30:00 [3]

Quads 2:30 [3]

Tuesday Apr 9, 2013 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.5 weight:75.1kg

Running 5:00 [3] 0.4 mi (12:30 / mi)
ahr:115 max:173

Exercycle 26:00 [5]
ahr:148 max:166

Level 10 plateau and sprint
Hills 12, 10, 8, 7

Quads 2:00 [3]

Monday Apr 8, 2013 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)

Weight training upper bod 30:00 [3]

Running (Treadmill) 5:00 [3] 0.3 mi (16:40 / mi)

Decided I am running too long distances and feel really beat up after a run. Will try to do more frequent but much shorter runs, and hope to build back my stamina.

Quads 2:00 [3]

Sunday Apr 7, 2013 #

Note

Rest day. French lesson in morning, and then pack up and drove back home from Sea Ranch.

Saturday Apr 6, 2013 #

Walking 1:15:00 [1] 5.2 km (14:25 / km) +125m 12:53 / km
ahr:69 max:93

South on Bluff Trail

Friday Apr 5, 2013 #

Walking 1:24:00 [1] 6.4 km (13:07 / km) +120m 12:00 / km
ahr:81 max:161

Walk with Jill north on Bluff Trail and back via road.

Thursday Apr 4, 2013 #

Walking 56:00 [2] 4.9 km (11:26 / km) +160m 9:49 / km
ahr:96 max:144

Slow walk north on Chapel Trail, South Azalea loop, and back via bluff trail. Drizzly and overcast.

Wednesday Apr 3, 2013 #

Running 54:00 [4] 6.2 km (8:43 / km) +200m 7:30 / km
ahr:122 max:172

Timberridge Rd out and back with end loop.

Tuesday Apr 2, 2013 #

Walking 1:10:00 [1] 5.14 km (13:37 / km) +100m 12:25 / km
ahr:75 max:106

Bluff trail south with Jill.

Monday Apr 1, 2013 #

Walking 1:08:43 [3] 6.14 km (11:11 / km) +100m 10:21 / km
ahr:110 max:179

Bluff trail south

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