Training Log Archive: evancusterIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Note
slept:8.3 weight:72.3kg
Raally tired after yesterday's workout and walking. Emptied the garbage, but otherwise didn't even leave the house.
Monday Sep 29, 2014 #
Barbell 1:00:00 [5]
slept:7.3 weight:72.7kg
Hard workout. Reached limit on dead lift and also bench press.
Push Ups 21
Chin Ups 6 ;-)
Squat 58 kg
Press 36 kg
Dead Lift 74 kg
Bench Press 51 kg
TRiceps ext 25 kg
Biceps curls 30 kg
Push Ups 21
Chin Ups 6 ;-)
Squat 58 kg
Press 36 kg
Dead Lift 74 kg
Bench Press 51 kg
TRiceps ext 25 kg
Biceps curls 30 kg
Walking 1:30:00 [3]
Sunday Sep 28, 2014 #
Walking 20:00 [2]
Walk with Jill around Vaugines
Saturday Sep 27, 2014 #
Orienteering 1:52:02 [4] *** 5.5 km (20:22 / km) +250m 16:36 / km
ahr:129 max:160 spiked:21/21c slept:8.75
Ultra Long Distance course at Cabrieres d'Aigues. I did the shortest of the 4 courses, nominally 6.5 k with 21 controls. The longest was 19 km and 84 controls. No major problems. The controls in the middle of the course were the most challenging, with a lot of dense vegetation. There were multiple terraces and earthbanks, and some very steep reentrants. The course was quite challenging and very interesting.
Actual distance ran 8.0 k and 350 m climb.
Winsplits http://obasen.orientering.se/winsplits/online/fr/d...
Actual distance ran 8.0 k and 350 m climb.
Winsplits http://obasen.orientering.se/winsplits/online/fr/d...
Friday Sep 26, 2014 #
Walking 1:05:00 [3] 6.0 km (10:50 / km)
slept:8.3 weight:72.5kg
Walked to end of beach and back. Then, after we arrived in the Luberon, walked from Vaugines almost to Cucuron and back.
Thursday Sep 25, 2014 #
Exercycle 30:00 [5]
ahr:144 max:174 slept:8.3 weight:72.5kg
Walking 55:00 [3] 5.5 km (10:00 / km)
Walked to gym and back in Beaulieu.
Wednesday Sep 24, 2014 #
Barbell 1:00:00 [5]
slept:8.3 weight:73.8kg
I asked the gym person how much the bar weighed, and she said 20 kg, which is probably correct.
Mixed workout. Increased weight on squat and dead lift, but had problems with press and bench press.
Squat 56 kg 5/3
Press 38 kg 5/3 Trouble with last few reps.
Dead Lift 74 kg 5/3
Bench Press 51 kg 5/3. Initially tried 52 kg, but struggled and was worried I couldn't finish the lift, so dropped a kg. Still pretty wobbly on the last lift.
Biceps curl. Medium bar (?weight, ? 12 kg) + 10 kg 12/2
Pushups 20
Chin Ups 4.5 :-(
Really tired at the end of the workout.
Mixed workout. Increased weight on squat and dead lift, but had problems with press and bench press.
Squat 56 kg 5/3
Press 38 kg 5/3 Trouble with last few reps.
Dead Lift 74 kg 5/3
Bench Press 51 kg 5/3. Initially tried 52 kg, but struggled and was worried I couldn't finish the lift, so dropped a kg. Still pretty wobbly on the last lift.
Biceps curl. Medium bar (?weight, ? 12 kg) + 10 kg 12/2
Pushups 20
Chin Ups 4.5 :-(
Really tired at the end of the workout.
Walking 54:00 [3] 5.0 km (10:48 / km)
Tuesday Sep 23, 2014 #
Note
slept:7.7
Went to US Consulate in Marseille to sign Deed and other documents for sale of Sea RAnch house. Then drove back to Villefranche. Didn't do anything else, as I was tired after bringing the stuff back to the apt, unpacking, setting up the computer and doing two loads of wash.
Monday Sep 22, 2014 #
Walking 1:10:00 [2] 7.0 km (10:00 / km)
slept:7.6
Took a walk with Jill along Littoral Trail in Hyères next to the old Salt Ponds.
Sunday Sep 21, 2014 #
Orienteering 28:30 [4] *** 2.0 km (14:15 / km)
spiked:10/10c slept:7.8
First stage of Hyères sprint. Very long first leg, almost all the way to the top of the hill. I didn't make any major errors, but was just slow because of the steepness, both going up and down. Ended up in the middle of the pack in the H60+ and first in M70
Orienteering 43:14 [3] 2.0 km (21:37 / km)
Stage 2 of Hyères sprint. Not nearly as good a run as in the morning. I had a hard time reading the map of the first part of the course, which took place at the top of the hill in rough open/wooded hillside. There were multiple terraces, very few of which I could see on the map. I should have just done a bearing and pace count, rather than trying to read the detail, since the terrain was very similar. Some of the terraces were steep, and I had to get down on my butt and slide down them. Got caught behind an uncrossable wall going to 4. Similar problem leaving the maze of the botanical garden at 7. Took a lot of careful map reading to get through the garden. After that, no big problem, but rather slow. Dropped down to 2nd place in M70. I don't mind that as much all of the errors I made.
Thursday Sep 18, 2014 #
Exercycle 30:00 [5]
ahr:143 max:173 slept:7.0 weight:72.8kg
4 min warm up, 5 min plateau, progressive hills x 1min x 4 with 1 min rest, sprint 1min x 3 with 1 min recovery, cool down.
Wednesday Sep 17, 2014 #
Walking 40:00 [3] 4.0 km (10:00 / km)
slept:7.3 weight:73kg
Legs too tired to do a cardio work out. Walked to the end of the beach and back.
Tuesday Sep 16, 2014 #
Barbell 1:00:00 [5]
slept:8.9 weight:73kg
Increased the weight on all 4 lifts. Weights do not include weight of bar (?15 kg).
Squat 32 kg
Press 16 kg
DeadLift 46 kg
Bench Press 30 kg
Chin ups 3.5
Push ups 11
Biceps curls bar + 10 kg 10/2
Triceps extensions Bar + 10 kg 12/3
Will do pull ups and push ups before bar bell workout next time. Too tired at the end of the workout to do them.
Squat 32 kg
Press 16 kg
DeadLift 46 kg
Bench Press 30 kg
Chin ups 3.5
Push ups 11
Biceps curls bar + 10 kg 10/2
Triceps extensions Bar + 10 kg 12/3
Will do pull ups and push ups before bar bell workout next time. Too tired at the end of the workout to do them.
Walking 1:00:00 [3] 6.0 km (10:00 / km)
Walked to gym, then Super U in Beaulieu, and back to apartment.
Monday Sep 15, 2014 #
Walking 1:45:00 [3] 10.0 km (10:30 / km)
slept:8.0 weight:73kg
Walked to end of beach and back, and then to Beaulieu and back.
Sunday Sep 14, 2014 #
Orienteering race 33:16 [4] 2.0 km (16:38 / km) +225m 10:39 / km
ahr:134 max:177 slept:8.0 weight:73.1kg
Decided to drive back to La Brigue for the event today. It was a 90 minute drive, and I figured I do that in the Bay Area all of the time.
The event was a joint Italian French event. The primary club was from Cuneo in Italy. They did all of the organization at the meet, but I think a small French club, Mougins School (an English international school in Mougins, west of Nice) designed the courses. Turnout was small, probably 30 people, which I think was partially due to the tunnel closure.
The map was good, and the town was a typical medieval town with small curved streets, stairways, passageways, etc. It was built at the confluence of a couple of stream and small river, and extended up the hillside a bit. The smaller stream divided the town into two parts with a bridge at the top, one in the middle and one near the larger river. There was also a small trail which one could cross the stream because of the low water level and large rocks. I did not see that until near the end of the first course.
I thought the course had too many dog-legs, some of which were quite long, for example in and out of 2, 6 and 9. I thought the second course was better.
I did course B, for the men 60 and over. Made a couple of errors, particularly to #8. I think I got confused and ended up heading to 12. Was all the way there before I discovered my error. Also going to the GO control, I planned to run to the T intersection and turn right, and the control would be in the first place on the left. However, there was some street construction, and a group of men talking, and I lost my concentration and turned the street before. Took me a couple of minutes to figure out what I did. Fortunately I was near the finish and could find my way back but not until I headed back up the wrong street for a ways.
All in all, a nice event. Glad I decided to drive back up.
First Course:
Second Course:
![Caption Text](https://lh6.googleusercontent.com/-KIvZ7nrQeoQ/VBlMn5ugYuI/AAAAAAAAALo/pFD1s66SnO4/w1076-h745-no/La%2BBrigue%2BSprint%2B2.JPG")
The event was a joint Italian French event. The primary club was from Cuneo in Italy. They did all of the organization at the meet, but I think a small French club, Mougins School (an English international school in Mougins, west of Nice) designed the courses. Turnout was small, probably 30 people, which I think was partially due to the tunnel closure.
The map was good, and the town was a typical medieval town with small curved streets, stairways, passageways, etc. It was built at the confluence of a couple of stream and small river, and extended up the hillside a bit. The smaller stream divided the town into two parts with a bridge at the top, one in the middle and one near the larger river. There was also a small trail which one could cross the stream because of the low water level and large rocks. I did not see that until near the end of the first course.
I thought the course had too many dog-legs, some of which were quite long, for example in and out of 2, 6 and 9. I thought the second course was better.
I did course B, for the men 60 and over. Made a couple of errors, particularly to #8. I think I got confused and ended up heading to 12. Was all the way there before I discovered my error. Also going to the GO control, I planned to run to the T intersection and turn right, and the control would be in the first place on the left. However, there was some street construction, and a group of men talking, and I lost my concentration and turned the street before. Took me a couple of minutes to figure out what I did. Fortunately I was near the finish and could find my way back but not until I headed back up the wrong street for a ways.
All in all, a nice event. Glad I decided to drive back up.
First Course:
Second Course:
Saturday Sep 13, 2014 #
Walking 15:00 [3] 1.5 km (10:00 / km)
slept:9.0
Decided not to go to the Italian event even though it was still going to take place, as it would have meant having to wind my way up a steep series of hair pin turns to get over the pass, and then come back down, and repeat it coming back. I had cancelled Sat and Sun nights at the hotel because we decided to go back to Villefranche. Didn't really like the hotel we were in, and the one in La Brigue that looked nice was full. Walked around La Brigue. Interesting old medieval town that will be great for the sprint tomorrow.
Decided to take the longer way back. Ended up going over 3 cols, with lots of hairpin turns, steep canyons and 15% grades. Definitely Tour de France mountain stage roads.
Decided to take the longer way back. Ended up going over 3 cols, with lots of hairpin turns, steep canyons and 15% grades. Definitely Tour de France mountain stage roads.
Friday Sep 12, 2014 #
Note
slept:7.5 weight:73.4kg
Drove up to Tende for a 2 day sprint event. However, when we got there, we found out the tunnel between Italy and France at the Col de Tende is closed. Uncertain if the events are going to take place or not, because Saturdays event is in Italy in Limono Piemonte, and Sunday's in La Brigue in France. Didn't do any exercise because I though I was going to be racing both days.
The drive up from Ventimiglia to Tende followed a big canyon with the Roya River. Quite spectacular scenery. These Alps are very dramatic, with cliffs rising up for great heights.
The drive up from Ventimiglia to Tende followed a big canyon with the Roya River. Quite spectacular scenery. These Alps are very dramatic, with cliffs rising up for great heights.
Thursday Sep 11, 2014 #
Barbell 1:00:00 [4]
slept:7.8 weight:73.6kg
Heaviest weights:
Squat Bar + 30 kg
Press B + 14 kg
Dead Lift B + 40 kg
Bench Press B + 26 kg
Biceps Curls B + 10 kg
Triceps Ext Curved bar + 12
Chin Ups 4
Push Ups 12
Squat Bar + 30 kg
Press B + 14 kg
Dead Lift B + 40 kg
Bench Press B + 26 kg
Biceps Curls B + 10 kg
Triceps Ext Curved bar + 12
Chin Ups 4
Push Ups 12
Wednesday Sep 10, 2014 #
Running 14:00 [4] 2.3 km (6:05 / km) +100m 5:00 / km
ahr:157 max:172 slept:8.1 weight:73.5kg
To end of beach and back.
Walking 15:00 [3] 1.5 km (10:00 / km)
Tuesday Sep 9, 2014 #
Exercycle 30:00 [5]
ahr:145 max:174 slept:8.0 weight:73.6kg
First time on exercycle since leaving the states. Did usual routine, warm up for 5 min, plateau for 5 min, then 4 progressively steeper hills for 1 minute each with 1 min rest, then sprint x3 for 1 min each with 1 min rest.
Our landlady, Shelley, got us a scale. I have gained about a kilo since leaving Calif. Got to try to limit portion size and the amount of bread and wine I have been eating.
Our landlady, Shelley, got us a scale. I have gained about a kilo since leaving Calif. Got to try to limit portion size and the amount of bread and wine I have been eating.
Walking 1:00:00 [3] 6.0 km (10:00 / km)
Walked to Beaulieu gym and back.
Monday Sep 8, 2014 #
Barbell 1:00:00 [4]
slept:8.0
I'm not exactly sure how much the bar weighs, but I am assuming it is 20 kg.
Squat 50 kg
Press 36 kg (Trouble with last rep, last set)
Dead lift 80 kg (Felt slight twinge in left adductor on first rep or last set. Stopped)
Bench press 48 kg
Chin ups 4 (was doing 7 back home)
Push ups 13 (was doing 25 back home)
Triceps extensions 16 kg, 12/3
biceps curls 34 kg 12/2
Squat 50 kg
Press 36 kg (Trouble with last rep, last set)
Dead lift 80 kg (Felt slight twinge in left adductor on first rep or last set. Stopped)
Bench press 48 kg
Chin ups 4 (was doing 7 back home)
Push ups 13 (was doing 25 back home)
Triceps extensions 16 kg, 12/3
biceps curls 34 kg 12/2
Walking 50:00 [3] 5.0 km (10:00 / km)
Sunday Sep 7, 2014 #
Walking 50:00 [3]
slept:7.9
Walked to Cap Ferrat with Jill and had lunch. However, it was very hot in the afternoon, and Jill preferred to take the bus back to VF.
Saturday Sep 6, 2014 #
Running 13:13 [3] 2.1 km (6:18 / km) +30m 5:52 / km
ahr:139 max:157 slept:8.25
Run along beachfront. Legs felt much better.
Friday Sep 5, 2014 #
Walking 45:00 [3] 4.0 km (11:15 / km)
Walked to Beaulieu, had an excellent lunch (Le Catalan), and did some shopping at the Super U and took bus back.
Thursday Sep 4, 2014 #
Barbell 50:00 [4]
slept:8.0
Did a good barbell workout at the Beaulieu gym. One problem is that I don't know how much the bar weighs. It doesn't seem to weigh 20 kg like the bars in the US. The other problem is that the cage is too short for me to fully extend my arms over my head with the press, and I am constantly banking the weights against the top of the cage. My hamstrings really feel like they were worked out with the squat.
Walking 45:00 [3] 4.0 km (11:15 / km)
Walked to gym in Beaulieu and back.
Wednesday Sep 3, 2014 #
Walking 40:00 [3] 4.0 km (10:00 / km)
slept:8.0
Went to Nice today and walked through the Old Town and back to the bus stop.
Running 8:00 [2] 1.0 km (8:00 / km)
Tried to go for a run, but knees still too sore, so went back to the apt.
Tuesday Sep 2, 2014 #
Barbell 20:00 [3]
slept:8.4
Went to gym in Beaulieu. Certainly not Oakwood. Quite small and limited equipment. Since I had not done weight work in over a month, started pretty easy and didn't push it. Also, not really sure of the weight of the bar. Hopefully by joining the gym, I will be more motivated to go and do weight work and intervals.
Walking 50:00 [3] 5.0 km (10:00 / km)
Walked to Beaulieu and back.
Monday Sep 1, 2014 #
Walking 1:00:00 [3] 6.0 km (10:00 / km)
slept:8.5
Walked to Beaulieu and back.