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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Walking5 5:20:00 15.53 25.0
  Weight training upper bod4 1:32:00
  Exercycle2 51:30
  Running6 36:08 2.95 4.75 10
  Orienteering1 31:40 2.36(13:25) 3.8(8:20) 9018 /19c94%
  Weight training legs1 30:00
  Abs & stretching3 25:00
  Quads5 10:20
  Total7 9:56:38 20.85 33.55 10018 /19c94%
averages - sleep:7.6 weight:74.5kg

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Sunday Apr 21, 2013 #

Event: BAOC: Point Pinole
 

Orienteering 31:40 [5] *** 3.8 km (8:20 / km) +90m 7:27 / km
ahr:130 max:172 spiked:18/19c slept:7.5

Pt Pinole Thomas course. Had to do 2 controls. Not a whole lot of navigational challenge since I am a slow runner, but control 11 caused a lot of people problems. I over ran it a bit, but immediately figured out where I was and didn't lose much time. May have been the best route choice because of the PO. I couldn't catch up to Cooley until he made a big mistake on 11. He passed me one more time, but then I passed him between 15 and 16 and managed to stay ahead. Ran much faster with the head to head competition. More of a cross country race than orienteering, but a lot of fun.

Saturday Apr 20, 2013 #

Weight training upper bod 30:00 [3]

Abs & stretching 20:00 [2]
slept:8.0 weight:74.6kg

Running (Treadmill) 8 [4] 1.0 km (8 / km) +10m 8 / km
ahr:129 max:170

3 min at 6 min/k

Friday Apr 19, 2013 #

Running 7:00 [4] 1.0 km (7:00 / km)
ahr:130 max:152

3 min at 6 min/k or 10 k/hr

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Quads (Squats) 2:20 [3]
slept:7.5 weight:74.4kg

Weight training upper bod 1:00 [3]

25 pushups

Weight training legs 30:00 [3]

Thursday Apr 18, 2013 #

Walking 1:20:00 [2] 7.0 km (11:26 / km)
slept:7.5 weight:74.4kg

Running (Treadmill) 7:00 [4]
ahr:133 max:167

3 minutes at 9.7 km/hr

Exercycle 26:00 [5]
ahr:140 max:166

Quads (Wall holds) 2:20 [3]

Abs & stretching (Planks) 3:00 [3]

Wednesday Apr 17, 2013 #

Quads 1:00 [3]
slept:7.5 weight:74.6kg

20 deep knee bends

Weight training upper bod 1:00 [3]

23 pushups

Running 7:00 [4] 0.9 km (7:47 / km)
ahr:130 max:165

3 min at 6.1 min / k

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Weight training upper bod 30:00 [3]

Tuesday Apr 16, 2013 #

Quads (Squats) 2:20 [3]
slept:7.5

Abs & stretching (Plank) 2:00 [3]

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Running (Treadmill) 7:00 [4] 0.55 mi (12:44 / mi)
ahr:110 max:147

3 min at 6 mph

Exercycle 25:30 [5]
ahr:142 max:163

Plateau and sprint level 10
Hills, 10, 9, 8, 7

Monday Apr 15, 2013 #

Walking 45:00 [2]

Running 8:00 [4] 0.6 mi (13:20 / mi)
ahr:120 max:145

3 min 6mph

Weight training upper bod 30:00 [3]

Quads 2:20 [3]

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