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Training Log Archive: evancuster

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m
Running	5	4:07:47	19.59	(12:39)	31.53	(7:52)	1424
Walking	3	3:12:00	8.42	(22:48)	13.55	(14:10)
Orienteering	2	2:37:20	4.85	(32:28)	7.8	(20:10)	485	15 /	22c	68%
Spinning	1	55:00
Bicycling	1	35:00
Stairmaster	1	32:00
Total	13	11:59:07	32.86		52.88		1909	15 /	22c	68%

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Wednesday Apr 30, 2008 #

Running 32:05 [4] 3.52 km (9:07 / km) +207m 7:03 / km
ahr:132 max:150

Explored trails behind County Hospital. At end of run, found access to EBRPD land. 220 cals

Monday Apr 28, 2008 #

Walking 30:00 [2] 3.0 km (10:00 / km)

CCCRMC to town and back.

Sunday Apr 27, 2008 #

Orienteering race 1:17:51 [5] *** 3.6 km (21:38 / km) +160m 17:42 / km
ahr:146 max:173 spiked:6/11c

Indian Valley "brown" course. Felt more like a tough green. Bobbled quite a few controls. Always felt like it was too far. Big parallel error on one control. Thought I was on the wrong spur, but saw 2 power poles, and the one I thought I was on looked like it only had 1 pole, and so seeing that the spur that had the control had 2, decided I was already there, and explored the wrong spur. 4.9 km actual distance ran and 405 m climb instead of advertised 160 me.

Thursday Apr 24, 2008 #

Running 47:50 [4] 5.04 km (9:29 / km) +300m 7:19 / km
ahr:124 max:146

New trail in Wildcat Canyon Rd., just off Clark Rd. in El Sobrante.
One big climb to the top of the ridge. Then ran out of time and had to come back.

Sunday Apr 20, 2008 #

Walking 1:12:00 [1] 5.55 km (12:58 / km)

Walk at Sea Ranch with Jill south.

Saturday Apr 19, 2008 #

Running (Trail) 1:10:12 [4] 8.93 km (7:52 / km) +430m 6:20 / km

Gualala Redwoods loop couterclockwise. Really windey. Knees ached. 587 cals.

Sunday Apr 13, 2008 #

Orienteering race 1:19:29 [5] *** 4.2 km (18:55 / km) +325m 13:39 / km
spiked:9/11c

Sunol. Steep course. Suboptimal route choice to 3 and 10 min error on 4. Really long steep downhill to 7.

Saturday Apr 12, 2008 #

Spinning 55:00 [5]

Monday Apr 7, 2008 #

Walking 1:30:00 [2] 5.0 km (18:00 / km)

Walk with Jill south loop at Sea Ranch

Saturday Apr 5, 2008 #

Running 30:00 [3] 5.0 km (6:00 / km)

Easy run north bluff trail

Friday Apr 4, 2008 #

Bicycling (Stationary) 35:00 [3]

Thursday Apr 3, 2008 #

Running (Hill) 1:07:40 [4] 9.04 km (7:29 / km) +487m 5:54 / km

Sea Ranch Logging loop--chapel trail to ridge and back down power line road. Good run.

Tuesday Apr 1, 2008 #

Stairmaster 32:00 [5]

5 min warm up. Then 4 sets of 5 min level 10 with 1 min recover at level 5 and then cool down.

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