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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Mar 31, 2007:

activity # timemileskm+m
  Orienteering6 7:19:11 19.08(23:01) 30.7(14:18) 695
  Orienteering mapping1 4:30:00
  Spinning6 4:12:00
  Walking5 3:42:08 12.66 20.38
  Dancing1 2:00:00
  Running3 1:53:07 11.57(9:47) 18.62(6:05) 291
  Weight training upper bod3 1:45:00
  Weight training legs5 44:15
  Total20 26:05:41 43.31 69.7 986
averages - sleep:7.5 rhr:88 weight:75.6kg

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Saturday Mar 31, 2007 #

Orienteering mapping (43000) 4:30:00 [1]

Cedar Springs.

Weight training legs (Squats) 3:45 [3]

Friday Mar 30, 2007 #

Running 44:22 [4] 7.89 km (5:37 / km)
ahr:142 max:160 rhr:52 weight:75.3kg shoes: New Balance 587 #2N

AMI via canal trail to Conta Loma Park and back.

Weight training legs 3:45 [3]

Squats

Thursday Mar 29, 2007 #

Walking 50:08 [3] 5.38 km (9:19 / km)
ahr:101 max:121

Canal trail from AMI to past Sutter Delta and back.

Weight training legs 3:45 [3]

Squats

Wednesday Mar 28, 2007 #

Spinning 24:00 [4]

Had to stand most of level 4.

Weight training legs 3:00 [3]

Squats

Monday Mar 26, 2007 #

Note
(rest day)

Really sore from yesterday's goat.

Sunday Mar 25, 2007 #

Orienteering race (Goat) 1:37:50 [5] 6.9 km (14:11 / km) +410m 10:56 / km

3rd place in the kid. Skipped control 2, but did not execute it well. 3 minute error on 5 along with about 12 others. Took the A split.

Saturday Mar 24, 2007 #

Spinning 1:00:00 [5]

Weight training upper bod 45:00 [2]

Thursday Mar 22, 2007 #

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

Garage to Breast Center to bank to Alta Bates to Breast Center to garage.

Tuesday Mar 20, 2007 #

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

Around Pleasanton

Monday Mar 19, 2007 #

Walking 37:00 [3] 4.0 km (9:15 / km)
ahr:100

Breast center to hospital to King Yen back to Breast Center

Running 39:09 [4] 5.73 km (6:50 / km) +291m 5:27 / km
ahr:140 max:152 rhr:56 slept:7.5 weight:76kg

Tilden Loop

Sunday Mar 18, 2007 #

Orienteering race (Sprint) 25:42 [4] 2.9 km (8:52 / km)

Prologue Pt. Pinole sprint. Made one 2 minute error.

Orienteering race 37:23 [4] **** 2.7 km (13:51 / km)
ahr:137 max:155

Chase, although I ran it early. 2 Big errors. Felt really tired during run. Am definitely out of shape running wise. Got to start training more.

Saturday Mar 17, 2007 #

Spinning 1:00:00 [5]

Weight training upper bod 30:00 [3]

Friday Mar 16, 2007 #

Walking 25:00 [2]
rhr:156 slept:7.5 weight:75.3kg

Dancing 2:00:00 [3]

Friday night dance.

Thursday Mar 15, 2007 #

Spinning 24:00 [4]
weight:75.7kg

Did steepest hill sitting down.

Wednesday Mar 14, 2007 #

Running 29:36 [3] 5.0 km (5:55 / km)
slept:7.5

Ran down to Camino Pablo and back.

Monday Mar 12, 2007 #

Note
(rest day)

Sore and achey from yesterday's run.

Sunday Mar 11, 2007 #

Orienteering race 1:46:00 [4] 5.7 km (18:36 / km) +285m 14:53 / km
weight:75.7kg

Green course at Joe Grant. Disappointed in my performance, both navigationally (3 controls with 5 min. errors each, plus other hesitations and bobbles) and physically. Totally ran out of gas at the 11th control, and walked/slow jogged the rest of the course. I thought I was in reasonable shape. Perhaps the fact I did a 2 hour workout the day before didn't help, plus I haven't been running much, particularly hills.

Saturday Mar 10, 2007 #

Spinning 1:00:00 [4]

Weight training legs 30:00 [3]

Weight training upper bod 30:00 [3]

Tuesday Mar 6, 2007 #

Spinning 24:00 [5]

Sunday Mar 4, 2007 #

Orienteering race 42:45 [4] **** 3.0 km (14:15 / km)

Had a pretty good run except overran control 6. I thought I was at the right reentrant, but looked up and down and didn't see the control. Went another 200 meters to the next reentrant which obviously was the next one. I then carefully looked at the map and saw that the reentrant curved slightly to the west at the top, so went back and up, and found the control partially hidden by some fallen logs. To me the reentrant was pretty much petered out before then.

Orienteering race 1:02:28 [4] 4.5 km (13:53 / km)

8 minute error on the first control. I thought I knew where I was, the pace count and compass bearing and counting of reentrants seemed like I should have been at the control, but no bag. Not sure exactly where I was, but finally found it after the 4th relocation effort. Otherwise, an excellent run.

Sunday: Brown - Splits

Saturday Mar 3, 2007 #

Orienteering race 42:45 [5] 3.0 km (14:15 / km)
(injured)

Generally a good run except that I overran control 6 by about 200 meters. Thought I was at the right reentrant, looked up and down and didn't see a flag, so continued on. When I came to the next reentrant, obviously the one just after the one with the control, I relooked at the map closely and saw that the reentrant bent a bit to the west at the top. Went back and up and found the control partially hidden by a couple of fallen trees. I thought the reentrant had petered out before then, however.

Left heel hurt a bit at the end of the race, probably because I ran on it a lot more than I had expected yesterday. Will ice and stretch and hope it calms down by tomorrow.

Saturday: Brown - Splits

Friday Mar 2, 2007 #

Event: BOK/US Team Umstead 007
 

Orienteering race (sprint) 24:18 [4] 2.0 km (12:09 / km)

Not a particularly great run. I had to wake up at 330 in the morning to catch my 6 am flight from SFO to Raleigh via Phoenix. Didn't arrive at the race site until 445, and since my start time was supposed to be 430, the organizers wanted me to get going fast, and even drove me out to the start. Climbed up to the start, and about a minute later, headed on up the hill, still not really in O mood yet. Seemed to take forever to get to the first control. About midway through the course started feeling better, but overshot the penultimate control by about 200 meters, and probably was a 4 minute error.

Then, after I finished, tried to get back to the parking lot, but the streamers had been removed, and since I hadn't walked to the start, did not know the way back. I remembered Joseph telling me to take the trail, cross the dam, and then get on the road and up to the start. So after I crossed the dam, found a trail going to the right, which was the right direction to the parking lot. Walked and walked, and after about 30 minutes knew I was on the wrong trail. Was worried about getting the car out by 7 pm, so started to jog. Tripped on a root and did a face plant. Ended up way back at the campground, almost at the entrance to the park, about 2 miles from where my car was. Continued to jog to the main road and then towards the parkinglot. I flagged down a car, and asked for a ride back, which they gave me even though they weren't orienteers. Arrived at 615, just as they were about to start a search party.

Short Sprint - Splits

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