Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Jun 30, 2007:

activity

time

miles

Orienteering

8:43:41

19.01

(27:33)

30.59

(17:07)

1957

10 /

26c

38%

Running

7:52:47

39.53

(11:58)

63.62

(7:26)

1334

Dancing

3:00:00

Weight training legs

2:38:30

Walking

2:37:00

10.07

(15:36)

16.2

(9:41)

Weight training upper bod

2:30:00

Spinning

2:24:00

Stairmaster

50:00

Total

30:35:58

68.61

110.41

3291

10 /

26c

38%

averages - sleep:7.6 rhr:63 weight:71.9kg

2:30

0:00

» now

Friday Jun 29, 2007 #

Note
(rest day)

Was going to do a run today, but legs and body really achy from yesterday.

Thursday Jun 28, 2007 #

Weight training upper bod 30:00 [3]

42 pushups and 5 chinups plus usual 6 machines at gym.

Weight training legs 30:00 [3]

hamstrings, squats, lunges, toe lifts, step downs, plus abs.

Stairmaster 20:00 [3]

Mainly at level 10 after about a 3 minute warm up. Pulse gradually climbed from 130 to 152 at end. 275 calories.

Wednesday Jun 27, 2007 #

Weight training legs (Squats) 4:00 [3]
slept:8.0 weight:75.1kg

42 pushups
6 chinups

Walking 34:00 [2] 3.7 km (9:11 / km)

Neighborhood walk in Pleasanton. 196 cal.

Tuesday Jun 26, 2007 #

Weight training legs 4:00 [3]
slept:7.5 weight:61.9kg

42 pushups.
Waist 31.75.

Running (Trail) 51:39 [4] 6.83 km (7:34 / km)
ahr:137

Pleasanton hill run. Felt pretty good after 2 hard days of orienteering at Mt. Pinos. Unfortunately, this may be my last run on the trails around here, as I probably won't be working at this site anymore. It has been fun being able to go out on a trail run in the hills at lunch time.

Monday Jun 25, 2007 #

Weight training legs (Squats) 4:00 [3]
weight:76.7kg

40 pushups.
Rest day otherwise.
Waist 31.75

Sunday Jun 24, 2007 #

Orienteering 1:36:39 [4] *** 5.5 km (17:34 / km) +250m 14:19 / km
ahr:126 max:155 spiked:3/12c

Mt Pinos Green Day 2
Much better run today. No big mistakes, but a lot of bobbles in the control circle. Actual distance ran was 7.0 k.

Green Day 2 - Splits

Saturday Jun 23, 2007 #

Event: Mt Pinos 2 Day

Event: LAOC Mt. Pinos 2 day B meet

Orienteering race 2:06:35 [5] *** 6.2 km (20:25 / km) +240m 17:06 / km
ahr:129 max:158 spiked:7/14c

Mt Pinos, day 1.
Poor performance today. I had two 15 minute errors, plus smaller errors on 5 other controls for at least 40 minutes of errors. Actual distance run was 10.16 k, and 262 m climb. Felt pretty good physically. Well, there's always tomorrow. Nice weather 25 C, clear, nice breeze. 8,000 feet elevation made going slow, however.
Good competition. Steve Gregg turns 50 this year, and ran green and blew everybody out of the water. Bob Cooley had about 5 minutes of errors and came in at 1:36. Steve Smith and Rich Parker also beat me by 10-15 minutes.

Friday Jun 22, 2007 #

Weight training legs 4:00 [3]

43 pushups.
5 chinups.
Resting up for the 2 day Mt. Pinos event this weekend. The green course looks long, over 6 km with over 200 m of climb and at 8000 ft. Probably will take at least 90 minutes.

Thursday Jun 21, 2007 #

Weight training legs (Squats) 4:00 [3]
weight:74.8kg

40 pushups.
5 chinups.

Wednesday Jun 20, 2007 #

Running (Trail) 55:40 [4] 7.0 km (7:57 / km)

Pleasanton hill run. Felt pretty good. Last run before this weekend's 2 day event at Mt. Pinos. Much cooler than Monday.

Weight training legs (Squats) 4:00 [3]

40 pushups.
4.5 chinups.
Waist 31.5

Tuesday Jun 19, 2007 #

Weight training legs (Squats) 4:00 [3]
rhr:49 weight:61.9kg

Waist 31.75.
42 pushups
4.5 chinups

Dancing 30:00 [1]

Lesson with Melissa and warmup.

Monday Jun 18, 2007 #

Weight training legs (Squats) 4:00 [3]

Could only do 35 pushups today and not a single chinup.
Waist 31.75.
Labs good. Chol. 114 with an LDL of 44 and HDL of 59. HDL went up 5 points in last 6 months, probably significant. LDL also went up 3 points, ? significance as had beef the night before and forgot and ate a piece of chocolate and had a glass of wine at 10 pm, so technically was a 10 hour fast, not 12. Vytorin is really a magic drug for cholesterol control.

Running (Trail) 42:00 [3] 5.8 km (7:14 / km) +241m 6:00 / km
ahr:134 max:150

PLeasanton trail run. Took new route and turned wrong direction on a trail, so ended up with shorter run than planned, but very hot, 90 degrees, so decided not to go back and extend run.

Sunday Jun 17, 2007 #

Orienteering 1:05:09 [3] 3.9 km (16:42 / km) +382m 11:13 / km
ahr:126 max:151 rhr:50 weight:76.2kg

Reran Tilden green course from last winter. Even though I was the course setter, made a fairly big error leaving 6, went too high, and had to climb quite a bit to get around a big area of fight. Actual distance ran was 4.8 k. Certainly feel like an old man hobbling around the course. Very hesitant about running in rough open terrain, particularly downhill. Vegetation has really started to turn nasty. The PO is in full bloom, the star thistles are flowering, and the grasses and weeds are very tall. Probably the last time I'll run there until next winter.

Weight training legs (Squats) 4:00 [3]

Did 40 pushups and 5 chinups, a new record.

Dancing (Workshop) 45:00 [1]

2nd day of Jordan and Tat's workshop. Lasted 2 hours, but a lot of time standing around.

Saturday Jun 16, 2007 #

Dancing 1:00:00 [1]

Jordan and Tatiana workshops

Spinning 1:00:00 [3]

Weight training upper bod 30:00 [3]
rhr:49 weight:75.7kg

4 chinups. ABs and routine 8 machines.

Friday Jun 15, 2007 #

Running 49:36 [3] 8.0 km (6:12 / km) +143m 5:41 / km
ahr:130 max:146

Atioch canal run. Very hot. 95 and no shade. Only mad dogs and Englishmen run in the midday sun.

Weight training legs (Squats) 4:00 [3]
weight:61.7kg

42 pushups.
Waist 31.75

Thursday Jun 14, 2007 #

Spinning 24:00 [4]

Weight training legs 4:00 [3]
weight:75.5kg

Waist 31.75
40 pushups

Dancing 45:00 [1]

Lesson and practice before and after class.

Wednesday Jun 13, 2007 #

Weight training legs 4:00 [3]
weight:75.7kg

Waist 31.75
40 pushups
4 chin-ups

Walking 38:00 [2] 3.75 km (10:08 / km)

Breast center to hosp to rest. to breast center.

Tuesday Jun 12, 2007 #

Running 50:00 [3] 8.0 km (6:15 / km) +83m 5:57 / km
ahr:131 max:148

Canal path to park and back in Antioch. Really hot. 648 cals.

Monday Jun 11, 2007 #

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

Breast center to hospital to King Yen to breast center.

4 minutes of squats and 38 pushups.

Sunday Jun 10, 2007 #

Orienteering 1:38:13 [3] 5.8 km (16:56 / km) +359m 12:56 / km
ahr:114 max:146

Attempted to do green course at Briones a few years back. Legs were very tired from the onset, and about half way through, could just walk. Got very hot and slightly light headed, so didn't do the last 3 controls. Ate a Zone bar on the walk back to the car and felt a little better. Guess I will just have to have a total rest day before any orienteering events, because my legs just get too tired and I end up bonking. 359 cal.

Saturday Jun 9, 2007 #

Weight training upper bod 30:00 [3]

Weight training legs 30:00 [3]

Also did about 5 minutes of abs.

Stairmaster 30:00 [3]
ahr:130

Level 10. Tried to keep heart rate in 130-134 range.

Friday Jun 8, 2007 #

Weight training legs (Squats) 4:00 [3]
rhr:50 slept:7.5 weight:75.9kg

37 pushups.
3 chinups.

Running (Trail) 59:32 [3] 7.1 km (8:23 / km)

Pleasnton hill run. Ran loop clockwise. This time I didn't get lost. Tried to keep my pulse around 130 by slow jogging and walking the hills, but it still frequently got up to 140-145.

Thursday Jun 7, 2007 #

Weight training legs (squats) 4:00 [3]
rhr:50 weight:75.3kg

Waist 32.0
37 pushups.
Legs tired from running 2 days in a row. Will take today off.

Wednesday Jun 6, 2007 #

Running (Trail) 1:03:12 [4] 7.76 km (8:09 / km) +450m 6:19 / km
rhr:51

Pleasanton hills. Tried to keep heart rate at 130. Explored new area. Connected to ridge trail, but too far to complete loop.

Waist 31.75.

Tuesday Jun 5, 2007 #

Weight training upper bod 30:00 [3]
rhr:51 weight:62.4kg

Plus abs, 4 min of squats, and 40 pushups in the morning.

Running (Treadmill) 40:00 [3] 3.5 mi (11:26 / mi)

Warmed up. Then did a 7:45 mile, near maximal heart rate, 154. Then ran about 2.25 miles at 10 min pace with hear rate about 130, near my LT.

Monday Jun 4, 2007 #

Weight training legs (squats) 4:00 [3]
rhr:152 slept:7.5 weight:75.7kg

Waist 31.75.
40 pushups. 3 chin ups.

Walking 45:00 [3] 4.75 km (9:28 / km)
ahr:90 max:121 weight:75.7kg

Local neighbor walk in Pleasanton to recover from yesterday. 228 calories.

Sunday Jun 3, 2007 #

Orienteering 2:17:05 [3] 9.19 km (14:55 / km) +726m 10:42 / km
ahr:113 max:158 weight:75.7kg

Did 2nd loop of this year's goat. Legs were very tired, and went from slow jog to slow slog to walk the last half of the course. Running over an hour on Friday and 2 hour work out yesterday did me in.

I think I found all of the control sites, but with no flags or streamers, not exactly sure. Stopped too soon at 3 of the controls, but found actual control site later.

Weight training legs (Squats) 4:00 [3]
weight:62.1kg

38 pushups and 4 chinups.

Waist 32 but weight up to 137 without Asian food the previous night. I must be adding some lean body mass.

Saturday Jun 2, 2007 #

Spinning 1:00:00 [4]

Weight training legs 30:00 [3]

Squats, lunges, seated leg curls, toe rises, quad stepdowns.

Weight training upper bod 30:00 [3]

33 pushups, 3 chin ups, routine 6 exercises, abs

Friday Jun 1, 2007 #

Weight training legs (Squats) 4:30 [3]
weight:75.5kg

35 pushups.
3 chinups.

Running (Trail and cross country) 1:01:08 [4] 7.5 km (8:09 / km) +417m 6:23 / km
ahr:135 max:155

Pleasanton hill run. Tried to keep heart rate down, but little success. Tried to find a new road back to street, but ended up going cross country down a steep very slippery slope with dried grass, sliding down on my butt a good ways. 554 Cal.

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