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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Walking17 17:40:10 51.57 83.0
  Orienteering5 6:40:07 15.13(26:27) 24.35(16:26) 875
  Barbell6 6:30:00
  Ping Pong7 2:40:00
  Running4 2:17:49 11.01(12:31) 17.72(7:47) 84
  Table Tennis Robot2 2:00:00
  Table Tennis Singles1 30:00
  Total33 38:18:06 77.71 125.06 959
  [1-5]33 38:13:49
averages - sleep:7.4 rhr:55 weight:101.1kg

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Sunday Sep 30, 2018 #

Event: BAOC: Calero
 

Ping Pong 15:00 [1]

10 AM

Orienteering race 1:12:53 intensity: (4 @0) + (24 @1) + (10:10 @2) + (32:14 @3) + (21:42 @4) + (8:19 @5) 3.35 km (21:47 / km) +234m 16:08 / km
ahr:133 max:162 rhr:53 slept:7.9 weight:74.3kg

Calero. 10 minute error on 1 and poor route choice on 2 (contoured, but should have taken the trail.)

TE 3.1

Saturday Sep 29, 2018 #

Walking 1:20:00 [1] 5.0 km (16:00 / km)
rhr:55 slept:7.9 weight:73.9kg

Walked with Jill around Middle Harbor Shoreline Park near the Oakland Port.

Friday Sep 28, 2018 #

Walking 1:15:00 [1] 4.0 km (18:45 / km)

Walked with Jill to Kaiser to get flu shot.

Ping Pong 20:00 [1]

8 AM

Running 34:27 intensity: (1 @0) + (10 @1) + (13 @2) + (3:30 @3) + (7:13 @4) + (23:20 @5) 5.03 km (6:51 / km) +4m 6:49 / km
ahr:152 max:173 rhr:53 slept:6.8 weight:73.9kg

Lake Merritt. Good run. First time I've run non-stop around Lake in 18 months.

TE 4.3

Thursday Sep 27, 2018 #

Barbell 1:00:00 [4]
rhr:53 slept:6.7 weight:74.2kg

Ping Pong 45:00 [1]

Wednesday Sep 26, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:7.5 weight:747kg

WCHC

Table Tennis Robot 1:00:00 [1]

Tuesday Sep 25, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:54 slept:8.0 weight:74.8kg

WCHC

Monday Sep 24, 2018 #

9 AM

Running 43:30 intensity: (8 @0) + (14 @1) + (17 @2) + (5:29 @3) + (29:48 @4) + (7:34 @5) 5.46 km (7:58 / km) +54m 7:35 / km
ahr:145 max:164 rhr:54 slept:7.3 weight:75.1kg

Rose Garden.

TE 4.4!!

Sunday Sep 23, 2018 #

Barbell 1:15:00 [4]
rhr:53 slept:7.3 weight:75.1kg

Ping Pong 30:00 [1]

Saturday Sep 22, 2018 #

Walking 1:30:00 [1] 5.0 km (18:00 / km)
rhr:53 slept:7.5 weight:73.8kg

Walked with Jill to Pho Vy on International Blvd and 4th and back via the Lake.

Table Tennis Singles 30:00 [1]

Friday Sep 21, 2018 #

Walking 50:00 [1] 5.0 km (10:00 / km)
rhr:53 slept:7.1 weight:73.8kg

PHC in am and WCHC in pm.

Thursday Sep 20, 2018 #

Barbell 1:00:00 [4]
rhr:53 slept:7.8 weight:74.4kg

Ping Pong 20:00 [1]

Wednesday Sep 19, 2018 #

Table Tennis Robot 1:00:00 [1]
rhr:53 slept:7.1 weight:74.6kg

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

WCHC

Tuesday Sep 18, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:55 slept:7.3 weight:75.3kg

WCHC

Monday Sep 17, 2018 #

9 AM

Running 38:51 intensity: (8 @0) + (1 @1) + (40 @2) + (7:13 @3) + (28:09 @4) + (2:40 @5) 5.03 km (7:44 / km) +4m 7:42 / km
ahr:140 max:161 rhr:54 slept:8.1 weight:75.7kg

Lake Merritt. ran 90 seconds, walked 30.

TE 3.9

Sunday Sep 16, 2018 #

Ping Pong 15:00 [1]
rhr:54 slept:7.6 weight:75.5kg

Barbell 1:00:00 [4]

Saturday Sep 15, 2018 #

Walking 1:00:00 [2] 4.0 km (15:00 / km)
rhr:54 slept:7.7 weight:73.5kg

Walked with Jill to Kaiser and back.

Friday Sep 14, 2018 #

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

WCHC
4 PM

Running (Treadmill intervals) 21:01 intensity: (1:26 @0) + (33 @1) + (46 @2) + (2:19 @3) + (5:59 @4) + (9:58 @5) 2.2 km (9:33 / km) +22m 9:06 / km
ahr:143 max:174 rhr:55 slept:7.2 weight:73.9kg

TE 3.3

Thursday Sep 13, 2018 #

Barbell 1:15:00 [4]
rhr:55 slept:7.3 weight:73.7kg

Ping Pong 15:00 [1]

Wednesday Sep 12, 2018 #

Walking 1:15:00 [1] 6.0 km (12:30 / km)
rhr:55 slept:7.4 weight:73.6kg

PHC

Tuesday Sep 11, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:56 slept:8.0 weight:73.6kg

MTZ

Monday Sep 10, 2018 #

Walking 1:10:00 [1] 6.0 km (11:40 / km)
rhr:57 slept:7.3 weight:73.8kg

From and To Downtown Toyota and Social Security office.

Sunday Sep 9, 2018 #

Event: TAHOE - NAV-X CHALLENGE SERIES
 

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:54 slept:7.4

Decided not to do the NavX at Boreal. Too tired, and sort of orienteered out. 5 events in 8 days.

Saturday Sep 8, 2018 #

12 PM

Orienteering race 2:02:21 intensity: (1:55 @0) + (22:08 @1) + (33:29 @2) + (59:39 @3) + (5:10 @4) 5.78 km (21:09 / km) +211m 17:53 / km
ahr:118 max:141 rhr:57 slept:7.0

Boreal short advanced. Walked the whole event. Big error on 8. Really tired.

Friday Sep 7, 2018 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:57 slept:7.7 weight:73.6kg

Half day at WCHC. Then drove to Tahoe.

Thursday Sep 6, 2018 #

Barbell 1:00:00 [4]
rhr:57 slept:8.0 weight:73.6kg

First time in a week.

Wednesday Sep 5, 2018 #

Walking 1:00:10 [1] 6.0 km (10:02 / km)
rhr:57 slept:7.5 weight:73.6kg

MTZ

Tuesday Sep 4, 2018 #

Walking 1:10:00 [1]
rhr:59 slept:5.4 weight:73.9kg

MTZ
Didn't get home until after 11:00 and to bed until midnight.

Monday Sep 3, 2018 #

8 AM

Orienteering 1:28:34 intensity: (19 @0) + (1:56 @1) + (8:00 @2) + (50:57 @3) + (26:54 @4) + (28 @5) 5.9 km (15:00 / km) +207m 12:46 / km
ahr:129 max:152 rhr:59 slept:7.5

Day 6 (3rd day of long courses). Very frustrating day. 5 minute error on 4. According to Route Gadget, I was right at the control, but didn't see it or punch it. Must have had a brain fart. Then about a 20 minute error on 5. Probably passed within 10 meters of control, but didn't look back over my shoulder to see bag. Instead climbed up rocks and fruitlessly roamed around, convincing myself that the control had been misplaced. Was just ready to bail when I saw Bob Lehman and asked him if he was looking for 5. He said no, but was looking for 6. So decided to go back to trail, and come back and look for it. Very obvious coming from that direction. Was totally exhausted at the end.

TE 3.0

Western States Day 3 Brown - Splits

Sunday Sep 2, 2018 #

10 AM

Orienteering race 1:06:02 intensity: (11 @0) + (4 @1) + (38 @2) + (29:27 @3) + (32:56 @4) + (2:46 @5) 4.87 km (13:34 / km) +144m 11:49 / km
ahr:136 max:161 rhr:59 slept:8.2

2nd long course at RMOF (Day 5). Brown. Legs really tired. No major errors, although I ended up way east on the penultimate control. Thought it was a reentrant, but actually was a spur. Didn't look at clue sheet. Don't know why I was so far off except maybe my brain was getting tired. Rich beat me by 4 minutes.

TE 3.0

Western States Day 2 Brown - Splits

Saturday Sep 1, 2018 #

10 AM

Orienteering race 50:17 intensity: (5 @0) + (11 @1) + (6 @2) + (6:06 @3) + (35:57 @4) + (7:52 @5) 4.45 km (11:18 / km) +79m 10:23 / km
ahr:144 max:175 rhr:59 slept:7.8

Day 4 of RMOF, at East Pelican Bay, first day of nationally ranked long distance courses. Had a good run. One 4 minute error on 5. Didn't look at the map closely enough to see that there were 2 levels of cliffs, and I thought it was the lower one. Overshot it, and doubled back. Just as I was leaving, Rich Parker was going by, and since he started 4 minutes afer me, I was concerned that he had already puchced 5 and was going to 6. But he made the same mistake, but ended up going a little further than I did. Ended up beating him by 3.5 minutes, which is about what he did to me yesterday.

TE 3.9

Western States Day 1 Brown - Splits

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