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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Oct 24, 2009:

activity # timemileskm+m
  Orienteering3 4:45:06 8.33(34:14) 13.4(21:17) 57716 /24c66%
  Elliptical1 33:00
  Weight training upper bod1 30:00
  Exercycle1 28:00
  Weight training legs1 20:00
  Abs & stretching1 15:00
  Total5 6:51:06 8.33 13.4 57716 /24c66%

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Saturday Oct 24, 2009 #

Orienteering race 1:13:13 [4] *** 3.5 km (20:55 / km) +100m 18:18 / km
ahr:122 max:156 spiked:7/10c

Us Champs--Brown course.
The terrain was more what I was expecting. The depressions and hills were not as large, and thus navigation was much more difficult. Had trouble with the long leg, #2. Went too far north, and ended up in the complex green area with lots of smaller depressions. Fortunately I saw a hunter's blind, and then I knew where I was. Probably 5 min. error. My big error was the shortes leg, 4 to 5. My bearing was off, and there were no big features to check off. Wandered around for a while, then decided to relocate on the trail, and was surprised to see I was so close to it. Still didn't find it, but again saw another hunter's blind, and finally knew where I was. Bobbled 7 to 8. Somehow turned south, couldn't figure out where I was, decided to bail to the trail, and came across my control on my way there. Very discouraged at this point. Just pointed my compass in the general direction. Didn't seem right, but eventually the terrain looked like it should, and found the penultimate control.

I left before the results were in but Francis did it in 42 minutes, which probably is the winning time.

Friday Oct 23, 2009 #

Orienteering 1:53:25 [3] 5.0 km (22:41 / km) +177m 19:16 / km

Practice course for US Champs near Plymouth Wisconsin. Kettle morraine terraine. Lots of depressions and small hills. Very different from Bay Area. However, the depressions were much bigger than I expected. I thought that the terrain would be more subtle with smaller depressions like near Uppsala Sweden.

In general, I felt pretty good about my navigation. I first thought I would cut off the far 4 controls, but things were going well so decided to do the whole course. I found all the controls without difficulty except for 8, where I stopped about 50 m too soon, and then of course, the one control, the total disaster. Control 11. I lost contact with the map, but when I hit the big trail, I thought I knew where I was, and probably did, but somehow I went too far east, and then I really got lost. Went out to the clearing, saw the road, and thought I knew where I was, but then had second thoughts and thought I might be at a different clearing. Wandered around again, and during the course of the search, realized I had begun looking for 12 instead of 11. Found a trail, thought it was a different trail, nothing matched, then realized it was the big trail i had crossed previously. This time I went out to the road, where I should have gone the first relocation. Found where I was and went fairly directly to the control. If I eliminate the 30 minute error, and the slow walk back to the finish from the last control, I would have done 15 min/k, or about 1:15. If I do that tomorrow, I will be happy.

Hopefully I won't make a huge brain fart like this tomorrow.

Goal for tomorrow: Clean run, don't worry about the time. I'm not going to run fast, unless I am on a trail and know exactly where I am. Try to stay on the ridges between the big reentrants. Don't lose contact with the map.

Thursday Oct 22, 2009 #


Got up at 3:30 to catch my 6:00 am flight to Milwaukee for the US Champs.

Wednesday Oct 21, 2009 #

Exercycle 28:00 [4]

Legs tired from yesterday.

Tuesday Oct 20, 2009 #

Elliptical 33:00 [5]

Weight training upper bod 30:00 [3]

Abs & stretching 15:00 [2]

Weight training legs 20:00 [3]

Monday Oct 19, 2009 #


Was going to go to the gym, but still very tired from Calero, and hard day at Alta Bates.

Sunday Oct 18, 2009 #

Orienteering 1:38:28 [4] *** 4.9 km (20:06 / km) +300m 15:23 / km
ahr:131 max:155 spiked:9/14c

Nice course at Calero. Pre ran it with George, as we are going to be at the US Champs next week when the event will take place. Two big errors, and a fair amount of hesitation. Still not very sharp orienteering wise. Felt pretty good physically.
Actual distance ran 6.5 km.

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