Training Log Archive: evancusterIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Orienteering race 1:45:22 [5] *** 5.1 km (20:40 / km) +110m 18:39 / km
spiked:13/16c
Had 2 big errors plus wandering around in the control circle for another 2 minute error. However, I felt good about the other 13 controls. This forest was a real challenge for me, probably more than any time since I have been in Sweden. Ended up 6th in M60.
Saturday Sep 29, 2007 #
Orienteering race 1:26:37 [4] *** 4.78 km (18:07 / km) +75m 16:48 / km
ahr:135 max:153 spiked:8/13c
New map. Typical New England terrain with lots of rocks, marshes (mainly dry), and smaller knolls, although there were some decent hills present.
Did not think I did that well, as I had major errors on 4 and 11, plus some bobbles at other controls, but almost everybody had problems. I had moved up to green because Tony Federer, George Walker, and Charlie DeWeese were all running M60, and the only person I knew on M65 was Terry McKeegan. I ended up in 2nd in M60, coming in 6 minutes George Walker, and ahead of both Charlie and Tony. I guess it pays to keep going even if you think you are having a bad day.
Actual distance ran was 6.03 k and probably slightly over 100 meters climb
Friday Sep 28, 2007 #
Note
(rest day)
Wednesday Sep 26, 2007 #
Running (Trail) 57:09 [4] 7.59 km (7:32 / km) +231m 6:32 / km
ahr:138 max:168
Tuesday Sep 25, 2007 #
Weight training upper bod 30:00 [3]
Weight training legs 20:00 [3]
Abs & stretching 20:00 [3]
Sunday Sep 23, 2007 #
Running (Trail) 59:35 [4] 6.87 mi (8:40 / mi) +434m 7:15 / mi
ahr:130 max:149
Right knee still bothering me, mainly medially, particularly at beginning of run. Starts feeling a little better after about 30 min. May have reached the point where I might do something about it. Will see if I can get an MRI in the next few weeks or so.
Saturday Sep 22, 2007 #
Bicycling (Exercycle) 45:00 [5]
ahr:142 max:170
15 minute plateau.
20 min. pyramid hill intervals
5 min cool down
Friday Sep 21, 2007 #
Running (Trail) 30:00 [3] 4.0 km (7:30 / km)
Thursday Sep 20, 2007 #
Weight training upper bod 30:00 [3]
Weight training legs 20:00 [3]
Abs & stretching 10:00 [2]
Wednesday Sep 19, 2007 #
Running (Trail) 30:00 [3] 4.0 km (7:30 / km)
Tuesday Sep 18, 2007 #
Weight training upper bod 30:00 [3]
Abs & stretching 10:00 [2]
Sunday Sep 16, 2007 #
Running (Trail) 1:08:00 [4] 9.0 km (7:33 / km) +500m 5:55 / km
Saturday Sep 15, 2007 #
Orienteering 39:00 [2] 2.1 km (18:34 / km)
Thursday Sep 13, 2007 #
Walking 30:00 [2] 3.0 km (10:00 / km)
Wednesday Sep 12, 2007 #
Running (Trail) 1:04:53 [5] 8.82 km (7:21 / km) +509m 5:43 / km
ahr:135 max:154 slept:8.0
Weight training legs 4:00 [3]
Tuesday Sep 11, 2007 #
Weight training upper bod 30:00 [3]
Weight training legs 20:00 [3]
Abs & stretching 10:00 [3]
Monday Sep 10, 2007 #
Walking 40:00 [2]
Sunday Sep 9, 2007 #
Orienteering race 1:08:49 [4] *** 4.3 km (16:00 / km) +330m 11:34 / km
ahr:133 max:156 spiked:8/10c
Saturday Sep 8, 2007 #
Spinning 55:00 [5]
ahr:126 max:163
Weight training upper bod 30:00 [3]
Abs & stretching 10:00 [3]
Friday Sep 7, 2007 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Wednesday Sep 5, 2007 #
Walking 40:00 [2] 4.0 km (10:00 / km)
Monday Sep 3, 2007 #
Running (Trail) 1:22:46 [4] 12.54 km (6:36 / km) +111m 6:19 / km
ahr:137 max:154
Sunday Sep 2, 2007 #
Note
(rest day)
Saturday Sep 1, 2007 #
Hiking 6:02:12 [4] 32.75 km (11:04 / km) +410m 10:24 / km
ahr:99 max:136