Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Walking20 18:56:56 57.35 92.3
  Weight training upper bod5 2:35:00
  Running4 2:32:55 13.42(11:24) 21.6(7:05) 292
  Orienteering2 1:55:27 4.97(23:13) 8.0(14:26) 25010 /13c76%
  Exercycle2 1:00:00
  Weight training legs1 45:00
  Rowing2 30:00 2.04 3.28
  Abs & stretching1 20:00
  Total23 28:35:18 77.78 125.18 54210 /13c76%
averages - sleep:7.2 weight:73kg

«»
1:56
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jun 30, 2014 #

Note
slept:8.0

Did final day of packing up at Sea Ranch. Didn't leave house until 7:00 pm.

Sunday Jun 29, 2014 #

Note

More packing and taking stuff out to garage.

Saturday Jun 28, 2014 #

Walking 18:00 [3] 2.0 km (9:00 / km)

Packing up at Sea Ranch.

Friday Jun 27, 2014 #

Walking 23 [3] 2.0 km (12 / km)

Cleaning up Sea Ranch house and packing.

Wednesday Jun 25, 2014 #

Note
slept:7.0

Spenta all day refinishing the kitchen cabinets. Looks so much better.

Tuesday Jun 24, 2014 #

Note
slept:7.0

Finished up cleaning out the garage. Looks nice. Lots of work with 28 years of junk, spider webs, rat poop, etc.

Monday Jun 23, 2014 #

Note

Worked all day cleaning out garage. About half done.

Sunday Jun 22, 2014 #

Running 48:00 [4] 6.2 km (7:45 / km)
ahr:130 max:165

Timber Ridge Road out and back.

Friday Jun 20, 2014 #

Walking 1:05:00 [3]

Rowing 15:00 [4]

3127 m

Abs & stretching 20:00 [2]

Note

Rented a moving van and drove up to Sea Ranch.

Thursday Jun 19, 2014 #

Walking 1:08:00 [3] 6.5 km (10:28 / km)
slept:7.0 weight:72.9kg

Running (Treadmill intervals) 24:00 [5] 4.2 km (5:43 / km) +42m 5:27 / km

4.6 min/km x 2min x2, 4,4 min/km x 1.5 min x2, 4.1 min/k x 1 min x 2.

Wednesday Jun 18, 2014 #

Walking 1:26:00 [3] 9.0 km (9:33 / km)
slept:7.3 weight:72.5kg

Weight training upper bod 30:00 [3]

Tuesday Jun 17, 2014 #

Walking 1:06:00 [3]
ahr:142 max:167 slept:5.5 weight:73.2kg

Exercycle 30:00 [5]
ahr:142 max:167

Plateau 10, hills 10, 9, 8, 7. Sprint 12 to 11.

Monday Jun 16, 2014 #

Weight training upper bod 30:00 [3]
slept:6.9 weight:74.2kg

Walking 1:11:00 [3]

Sunday Jun 15, 2014 #

Orienteering 50:16 [4] 5.0 km (10:03 / km) +100m 9:08 / km
ahr:123 max:189 slept:7.2 weight:72.8kg

Bayfront, Brown course. Slow, but reasonable navigation. Even though I knew that the trails were not printed on the map, going to 1 I got very confused, because there was this fence on either side of a paved road, none of which was shown on the map. Took me quite a few moments to realize that none of the linear man made features were on the map. Otherwise, very clean except for No 14, control 67. There was another control, 42, about 20 meters away, and I was sure they had made a mistake, and was just about to leave after searching around a bit, when someone else, who was also looking for it, found it up the hill a bit behind another bush.

My knees were still very sore, and am glad I didn't do anything except walk the last 2 days.

Saturday Jun 14, 2014 #

Walking 55:00 [3] 5.0 km (11:00 / km)
slept:8.2 weight:72.8kg

Just walked around the neighborhood twice. Was planning on going to the gym and do an upper body workout or maybe some core stuff, but never had the time.

Friday Jun 13, 2014 #

Walking 1:08:00 [3] 6.5 km (10:28 / km)
slept:6.95 weight:72.1kg

Was planning on stopping at the gym on my way home, but was really tired and my knees really hurt after yesterday's intervals.

Thursday Jun 12, 2014 #

Running 25:00 [5] 4.5 km (5:33 / km)
ahr:139 max:178 slept:6.6 weight:72.4kg

Treadmill intervals. Warm up, then 8 mph for 2 min x2, 8.5 mph for 1 min x2, and 9 mph for 1 min x 2.

Walking 1:12:00 [3] 7.0 km (10:17 / km)

Wednesday Jun 11, 2014 #

Walking 1:10:00 [3] 7.0 km (10:00 / km)
slept:7.2 weight:72.5kg

Weight training upper bod 30:00 [3]

Tuesday Jun 10, 2014 #

Walking 1:23:00 [3] 8.0 km (10:23 / km)
slept:7.1 weight:73.5kg

Exercycle 30:00 [5]
ahr:140 max:167

Plateau and sprint at 10. Hills at 10, 9, 8, 7.

Monday Jun 9, 2014 #

Walking 1:15:00 [3] 7.5 km (10:00 / km)
slept:7.3 weight:74kg

Legs, particularly my knees, sore and achey. I felt every step. Will cut back to 6 K for my "long" weekly run and maybe slowly increase it.

Weight training upper bod 35:00 [3]

Sunday Jun 8, 2014 #

Running 55:55 [4] 6.7 km (8:21 / km) +250m 7:02 / km
ahr:127 max:165 slept:7.6 weight:74kg

Started my new regime of trying to gain some more endurance by taking a longer run once a week or so. Did the Abrigo Creek-Crest View-Old Briones Rd loop in Briones. Was able to jog all except the last 1.3 km of the 8 km loop. Really hot. 91 degrees and very little shade.

Walking 14:33 [3] 0.3 km (48:30 / km)

Saturday Jun 7, 2014 #

Walking 28:00 [3] 3.0 km (9:20 / km)
slept:7.3 weight:73.6kg

Friday Jun 6, 2014 #

Walking 1:10:00 [3] 7.0 km (10:00 / km)
slept:7.15 weight:72.8kg

Rowing 15:00 [4] 3.28 km (4:34 / km)

Really tired after work, but figured I had to get in some exercise, since I had not done anything in two days and probably would not do anything tomorrow since we have to go to the South Bay for Nikki's graduation and then Ashley's ballet, and then a family dinner.

Thursday Jun 5, 2014 #

Walking 27:00 [3] 3.0 km (9:00 / km)
slept:7.75 weight:72.3kg

Went down to Palo Alto for Ashley's graduation, and didn't have time to get in much exercise.

Wednesday Jun 4, 2014 #

Walking 1:08:00 [3] 6.5 km (10:28 / km)
slept:7.5 weight:72.3kg

Weight training legs 45:00 [3]

Tuesday Jun 3, 2014 #

Walking 1:18:00 [3] 7.0 km (11:09 / km)
slept:7.3 weight:73.4kg

Tried to get on exercycle but legs were still just too tired from last weekend.

Monday Jun 2, 2014 #

Walking 54:00 [3] 5.0 km (10:48 / km)
slept:7.0 weight:73.2kg

Weight training upper bod 30:00 [3]

Free motion weight machines, not super slow technique.

Sunday Jun 1, 2014 #

Orienteering 1:05:11 [4] *** 3.0 km (21:44 / km) +150m 17:23 / km
spiked:10/13c slept:6.6

Boggs Middle Distance. 2 big errors. 10 min error on 50 meter leg to #3. Kept thinking rock pile next to 2 was rock pile further up hill and about 1/2 to 4, so went too low and not far enough. Explore right spur, but was way down too low, then went further, then back to 2, and finally realized what I had done. Also 5 min error on 8. Was too low, below fight, when I wanted to be above it, then wandered around a bit. When I found the control, it didn't look at all like I was expecting it to be and didn't think the code would be correct. However, even though I did the other controls well, and ran reasonbly well for me, ended up 6th out of 7 in M70. Very disappointing. I think part is due to the fact that I do so little wilderness orienteering now, and the other is I don't do much distance running, concentrating on intervals for short distances. Will try to do a 1 hour run at least once a week, and hope to start going to out of town A meets next year again when I turn 75.

Actual distance ran 5.2 k and 300 m climb.
C • More A-Meets in 2015 1

Brown Middle - Splits

« Earlier | Later »