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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Mar 24, 2018:

activity # timemileskm+m
  Orienteering5 3:52:03 11.79(19:41) 18.97(12:14) 465
  Walking3 1:51:22 6.85(16:15) 11.03(10:06) 15
  Weight training upper body1 45:00
  Ping Pong1 30:00
  Total9 6:58:25 18.64 30.0 479
  [1-5]9 6:38:18
averages - sleep:7.3 rhr:55 weight:59.7kg

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SuMoTuWeThFrSa

Saturday Mar 24, 2018 #

11 AM

Orienteering race 56:02 intensity: (9 @0) + (25 @1) + (2:02 @2) + (27:39 @3) + (24:57 @4) + (50 @5) 5.03 km (11:08 / km) +91m 10:12 / km
ahr:134 max:159 rhr:54 slept:7.3

Long course at Deer Creek Hills. Very good run until penultimate control. Was trying to refold my map, and after I had, I realized the control I was going to was not visibile. Refolded it again. By this time I had lost track of where I was. Came to stream junction which I could not find on the map for over a minute. (It was partially obscured by another line.) Even then, I headed off in the wrong direction. Was very happy with the first part of the course though.

Long - Brown - Splits

Friday Mar 23, 2018 #

1 PM

Orienteering 21:04 intensity: (14 @0) + (9 @1) + (9 @2) + (4:23 @3) + (12:39 @4) + (3:30 @5) 2.32 km (9:04 / km) +13m 8:50 / km
ahr:140 max:165 rhr:54 slept:8.3

Sprint at Sierra College in Rocklin. About 3 errors. Generally not very good for a spring.

Sprint - Brown - Splits

Thursday Mar 22, 2018 #

Weight training upper body 45:00 [3]
rhr:55 slept:7.3 weight:72.7kg

Upper body only. Cut weight down by 5 lbs because I have not done any weight work in 19 days due to illness, week long radiology conf, and 4 days of orienteering.

Ping Pong 30:00 [1]

Wednesday Mar 21, 2018 #

12 PM

Orienteering 42:44 intensity: (28 @0) + (6 @1) + (10 @2) + (12:20 @3) + (20:31 @4) + (9:09 @5) 3.98 km (10:44 / km) +77m 9:48 / km
ahr:141 max:160 rhr:55 slept:7.2 weight:72.7kg

Mills College Brown course. Fun course. No big errors. Just slow.

Urban Middle - Brown - Splits

Tuesday Mar 20, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:56 slept:6.8 weight:73kg

MTZ

Monday Mar 19, 2018 #

Walking 20:00 [2] 2.5 km (8:00 / km)

Walk to start and back to car.
9 AM

Orienteering race 46:13 intensity: (30 @1) + (4 @2) + (10:46 @3) + (32:42 @4) + (2:11 @5) 3.66 km (12:37 / km) +40m 11:58 / km
ahr:139 max:160 rhr:54 slept:6.9 weight:72.8kg

Pt Pinole Brown course. No significant errors, just vey slow due to the high grass and eucalyptus downfall and tired legs.

Middle - Brown - Splits

Sunday Mar 18, 2018 #

9 AM

Walking 31:22 intensity: (18:45 @0) + (9:38 @1) + (1:18 @2) + (1:41 @3) 2.53 km (12:24 / km) +15m 12:03 / km
ahr:96 max:123

Walk to start.
10 AM

Orienteering 1:06:00 intensity: (31 @0) + (1:01 @1) + (5:40 @2) + (30:38 @3) + (23:18 @4) + (4:52 @5) 3.97 km (16:37 / km) +245m 12:42 / km
ahr:133 max:163 rhr:54 slept:7.3 weight:7.4kg

Morgan Territory, Day 2. Another lovely day and great course. I had more problems today, with significant errors on 2 and 9.

Middle - Brown - Splits

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