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Training Log Archive: evancuster

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Walking7 8:40:00 24.85 40.0
  Weight training upper bod7 3:30:00
  Exercycle5 2:30:00
  Orienteering2 2:23:30 7.11(20:10) 11.45(12:32) 42515 /16c93%
  Running2 1:07:14 5.65(11:53) 9.1(7:23) 280
  Abs & stretching3 1:00:00
  TRX1 30:00
  Weight training legs1 25:00
  Stairmaster1 23:00
  Total18 20:28:44 37.62 60.55 70515 /16c93%

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Wednesday Nov 30, 2011 #

Exercycle 33:00 [5]
ahr:149 max:170

Tuesday Nov 29, 2011 #

Walking 50:00 [3]

Walking 50:00 [3] 5.0 km (10:00 / km)

Sunday Nov 27, 2011 #

Exercycle 30:00 [5]
ahr:150 max:168

It looks like my days of doing level 12 are near the end. I was really huffing and puffing on the plateau, and had to lower it to 10, 9 and 8 with the successively steeper hills.

Saturday Nov 26, 2011 #

Weight training upper bod 30:00 [3]

Left calf still sore. Will keep resting it until it is asymptomatic.

Abs & stretching 20:00 [2]

Thursday Nov 24, 2011 #

Weight training upper bod 30:00 [3]

Stairmaster 23:00 [5]

Sunday Nov 20, 2011 #

Weight training upper bod 30:00 [3]

Left calf a little better. At least I can walk without limping, but it still hurts.

Saturday Nov 19, 2011 #

Orienteering race 25:00 [4] *** 2.8 km (8:56 / km) +50m 8:12 / km
ahr:143 max:170 spiked:15/16c

Sprint at Golden Gate Park. Nice course and map. Made a 1 minute error on the shortest leg which should have taken 30 seconds, but otherwise clean navigation.

However, reinjured my left calf. Must have retorn the muscle there about the 3rd control. I thought it was going to be OK, since it didn't bother me at Bon Tempe nor all this week. If anything, I thought my right knee patellar tendinitis would cause problems. Had to drop out of the other races in the tournament.

Stage One: Masters/Juniors - Splits

Friday Nov 18, 2011 #

Event: Sprint the Golden Gate
 

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

Thursday Nov 17, 2011 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)

Exercycle 32:00 [5]

Could not do plateau at level 12 and had to go to 10 half way through.

Wednesday Nov 16, 2011 #

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

Weight training upper bod 30:00 [3]

Tuesday Nov 15, 2011 #

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

Exercycle 30:00 [5]
ahr:140 max:165

Monday Nov 14, 2011 #

Weight training upper bod 30:00 [3]

Walking 1:00:00 [3] 6.0 km (10:00 / km)

Sunday Nov 13, 2011 #

Orienteering race 1:58:30 [4] 8.65 km (13:42 / km) +375m 11:16 / km

Bon Tempe. Poor performance. Flubbed over half the controls. I'd like to think most of this was due to the poor map, but other people did much better with the same map.
I was concerned about my left calf, but that really didn't bother me. However, my right knee started acting up. I think I got a mild case of patellar tendonitis, probably from running hills again after none for two months.
I also fell twice, and think I slipped my right sacro-iliac joint again. Probably another 3 or 4 days with an achey tender back until it slips back in place.

Saturday Nov 12, 2011 #

Abs & stretching 20:00 [2]

Weight training upper bod 30:00 [3]

Thursday Nov 10, 2011 #

Running 30:30 [4] 4.0 km (7:38 / km) +200m 6:06 / km
ahr:145 max:164

Good run except towards the end when my left calf started hurting. Tried to land on the balls of my feet. Have been doing that with the right leg because it decreases my knee pain, but generally land on my left heel. As a consequence, I think I did too much too soon, and may have torn a calf muscle slightly.

Wednesday Nov 9, 2011 #

Weight training upper bod 30:00 [3]

Weight training legs 25:00 [4]

Abs & stretching 20:00 [3]

Exercycle 25:00 [3]

Had to do level 10, dropping down to 7 on last hill. Really out of shape bicycling.

Friday Nov 4, 2011 #

Running 36:44 [4] 5.1 km (7:12 / km) +80m 6:41 / km
ahr:140 max:167

Good run in the Bois de Boulogne in Paris. Beautiful day, clear, cool, sunny. First break in rain in several days.

Walking 2:00:00 [2] 5.0 km (24:00 / km)

Tuesday Nov 1, 2011 #

TRX 30:00 [5]

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