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Training Log Archive: evancuster

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Walking13 13:42:00 86.43(9:31) 139.1(5:55) 705
  Running15 3:47:43 35.0(6:30) 56.32(4:03) 809
  Orienteering2 2:31:59 9.76(15:35) 15.7(9:41) 24512 /16c75%
  TRX5 2:30:00
  Weight training upper bod1 9:00
  Total23 22:40:42 131.19 211.12 175912 /16c75%

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Monday Sep 30, 2013 #

Walking 30:00 [2] 2.5 km (12:00 / km)

Sunday Sep 29, 2013 #

Note
(injured)

Really sore and achey. Didn't do anything all day except walk to the boulangerie across the place. Knee quite swollen. Iced it a couple of times.

Saturday Sep 28, 2013 #

Orienteering 1:21:15 [4] *** 8.3 km (9:47 / km) +85m 9:19 / km
ahr:107 max:163 spiked:12/16c

Did the A circuit at Parc de Vaugrenier in Villeneuve-Loubet, about 45 minutes from Villefranche, west of Nice. Straight line distance was 4.9 km. Big urban park with dense trail network. Lots of dark green and open space, without much runnable forest. Was more like a ski O in that one basically decided which trail to take. Some of the smaller trails in the dark green were indistinct at times, and there were multiple unmapped small trails. On the whole, lots of fun. There was basically one course for the men, and one for the women, and 3 for the kids and beginners. I probably should have done the B course, as I was getting tired at the end. Hesitations going to 2, as there were unmapped Parcourse equipment. Lost a minute or so trying to sneak around the edge of the dark green between 2 and 3. Initially was going to take the long trail around, but another guy started to go that way, and I followed, and got stuck in the brambles. Had trouble finding the control for 9, a relaitvely long leg with lots of trail route choice. However, the control was in dark green with multiple unmapped trails. Attacked 3 times, from 2 different directions, before I found it, not going far enough the first 2 times. Did a 180 error midway between 10 and 11. Stupid. Otherwise, relatively clean, although my time was long, particularly considering all of the young men on the course. "Caption Text">

Friday Sep 27, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)

Thursday Sep 26, 2013 #

TRX 30:00 [3]

Running 15:33 [4] 2.5 km (6:13 / km) +80m 5:22 / km
ahr:144 max:165

Out and back along beach. Base of right 5th metatarsal a little sore. Not quite sure why, but maybe because I have been using the orthotics whithout the heel lift.

Wednesday Sep 25, 2013 #

Running 15:01 [4] 2.5 mi (6:00 / mi)
ahr:146 max:171

Out and back along beach.

Walking 45:00 [2] 4.0 km (11:15 / km)

Tuesday Sep 24, 2013 #

Walking 1:15:00 [2] 65.0 km (1:09 / km) +325m 1:08 / km
ahr:84 max:151

Walked to Beaulieu and back.

Monday Sep 23, 2013 #

Note

Rest day. Legs really achey after the weekend.

Sunday Sep 22, 2013 #

Orienteering race 34:14 [4] 4.0 km (8:34 / km)
ahr:122 max:159

First stage of sprint in Sissteron. Made a number of errors, but still fun.

Orienteering race 36:30 [4] 3.4 km (10:44 / km) +160m 8:41 / km
ahr:126 max:160

Stage 2 of sprint at Sisteron. Did much better with no major errors. Somewhat of a strange course. The first part was in the rough, rocky area near the Citadel. One control, no. 2 on the C circuit, was very dangerous, and there were several slippery rocky descents. I don't know how the older ladies did it. Then, after about 6 controls, the remainder of the course was in the old part of town with the narrow windy streets.

Saturday Sep 21, 2013 #

Walking 2:30:00 [2] 16.0 km (9:23 / km)

Walked around Sisteron including up to the Citadel with Jill. Then went to an Abbey a little south of town.

Friday Sep 20, 2013 #

TRX 30:00 [3]

Thursday Sep 19, 2013 #

Running 14:36 [4] 2.5 km (5:50 / km) +90m 4:57 / km
ahr:145 max:166

Along the beach with a double trip at the end.

Wednesday Sep 18, 2013 #

TRX 30:00 [3]

Walking 50:00 [2] 5.0 km (10:00 / km)

Tuesday Sep 17, 2013 #

Running 14:35 [4] 2.5 km (5:50 / km) +80m 5:02 / km
ahr:140 max:173

Increased mileage a little bit, 0.5 km, by doing last part of out and back along beach twice.

Walking 1:30:00 [2] 9.0 km (10:00 / km)

Walked to St Jean Cap Ferrat and back.

Monday Sep 16, 2013 #

Running 12:46 [4] 2.0 km (6:23 / km) +35m 5:52 / km
ahr:126 max:163

East along beach and then to first hotel in Beaulieu.

TRX 30:00 [3]

Weight training upper bod 9:00 [3]

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

Sunday Sep 15, 2013 #

Running 13:02 [4] 2.1 km (6:12 / km) +55m 5:29 / km
ahr:156 max:173

Out and back along the beach.

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

Saturday Sep 14, 2013 #

Running 13:10 [4] 2.1 km (6:16 / km) +45m 5:40 / km
ahr:137 max:163

Walking 1:02:00 [2] 5.6 km (11:04 / km) +380m 8:16 / km
ahr:92 max:142

Beaulieu loop.

Friday Sep 13, 2013 #

Running 12:47 [5] 2.1 km (6:05 / km) +55m 5:23 / km
ahr:147 max:169

Attmpted intervals along beach of Villefranche. Did'nt run much faster than yesterday. Hips and legs achey from TRX yesterday.

Walking 45:00 [2] 4.0 km (11:15 / km)

Thursday Sep 12, 2013 #

Running 12:50 [4] 2.2 km (5:50 / km) +50m 5:14 / km
ahr:144 max:163

TRX 30:00 [3]

Walking 50:00 [2] 7.0 km (7:09 / km)

Wednesday Sep 11, 2013 #

Running 13:23 [4] 22.0 km (37 / km) +55m 36 / km
ahr:140 max:159

Out and back along beach at Villefranche.

Walking 50:00 [2] 5.0 km (10:00 / km)

Tuesday Sep 10, 2013 #

Running 14:00 [4] 2.1 km (6:40 / km) +50m 5:57 / km
ahr:139 max:162

Sunday Sep 8, 2013 #

Running 15:00 [4] 2.0 km (7:30 / km) +50m 6:40 / km
ahr:125 max:164

Thursday Sep 5, 2013 #

Running 15:00 [4] 2.0 km (7:30 / km)

River path in Bordeaux

Wednesday Sep 4, 2013 #

Running 20:00 [4] 3.0 km (6:40 / km) +39m 6:16 / km
ahr:130 max:147

River promenade Bordeaux

Monday Sep 2, 2013 #

Running 26:00 [4] 3.2 km (8:07 / km) +125m 6:48 / km
ahr:124 max:146

Sarlat in the Dordognes. Steep climb.

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