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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running5 3:55:21 19.63(11:59) 31.59(7:27) 475
  Orienteering3 3:01:05 10.21(17:44) 16.44(11:01) 160
  Weight training upper bod5 2:55:00
  Spinning3 2:45:00
  Walking4 2:08:00 6.73 10.83
  Exercycle3 1:29:48
  Elliptical2 1:05:28
  Abs & stretching3 1:00:00
  Total21 18:19:42 36.57 58.85 635

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Sunday Oct 31, 2010 #

Running 57:21 [5] 8.0 km (7:10 / km) +225m 6:17 / km
ahr:150 max:169

Usual Briones loop. Great run. Felt like I was actually running.

Saturday Oct 30, 2010 #

Spinning 55:00 [4]

Weight training upper bod 35:00 [2]

Abs & stretching 20:00 [2]

Wednesday Oct 27, 2010 #

Spinning 55:00 [4]

Weight training upper bod 35:00 [2]

Abs & stretching 20:00 [2]

Tuesday Oct 26, 2010 #

Elliptical 33:00 [4]

Friday Oct 22, 2010 #

Walking 32:00 [3] 3.0 mi (10:40 / mi)

Thursday Oct 21, 2010 #

Running 36:00 [4] 5.0 km (7:12 / km)

Wednesday Oct 20, 2010 #

Walking 32:00 [2] 3.0 km (10:40 / km)

Tuesday Oct 19, 2010 #

Walking 32:00 [3] 3.0 km (10:40 / km)

Monday Oct 18, 2010 #

Walking 32:00 [3]

CCRMC to town and back.

Friday Oct 15, 2010 #

Running 1:15:00 [4] 9.44 km (7:57 / km) +250m 7:01 / km
ahr:135 max:149

Sea Ranch Chapel Trail Gualala Redwoods loop. Good run. Felt pretty strong. It has been months since I last did this loop, and then I thought I was going to die.

Thursday Oct 14, 2010 #

Note

Had to have a root canal today, so no time to exercise.

Wednesday Oct 13, 2010 #

Exercycle 27:25 [4]

Tuesday Oct 12, 2010 #

Elliptical 32:28 [4]
ahr:119 max:149

Weight training upper bod 35:00 [2]

Abs & stretching 20:00 [2]

Monday Oct 11, 2010 #

Exercycle 32:23 [3]
ahr:132 max:163

Sunday Oct 10, 2010 #

Running 36:00 [3] 4.0 km (9:00 / km)

Legs really tired. Only did half of my planned run at Briones.

Saturday Oct 9, 2010 #

Spinning 55:00 [5]

Weight training upper bod 35:00 [2]

Thursday Oct 7, 2010 #

Running (Treadmill) 31:00 [5] 3.2 mi (9:41 / mi)
ahr:145 max:175

Treadmill intervals. Up to 10 min/mile with intervals of 1 minute up to 7 min/mile.

Wednesday Oct 6, 2010 #

Exercycle 30:00 [4]
ahr:136 max:169

Tuesday Oct 5, 2010 #

Weight training upper bod 35:00 [2]

Sunday Oct 3, 2010 #

Orienteering race 1:12:50 [4] 4.0 mi (18:13 / mi) +160m 16:12 / mi
ahr:124 max:172

Long brown course at Boggs. Good run. No major errors. Lot of trail running. Rich Parker beat me by about 12 minutes. I had a slightly suboptimal route choice on the long leg.

Saturday Oct 2, 2010 #

Orienteering race 1:23:51 [4] 8.0 km (10:29 / km)

Medium brown course at Boggs. One of the worst runs I have had in years. About a 5 minute error to 1, OK to 2 and 3, then about a 10 min error on 4. Ended up near 5 before I figured out where I was. At 4, somehow I decided I was supposed to go to 6, totally forgetting 5. Even that I went in the wrong direction and ended back up at 4. Actually if I had run the reverse going to 4, I would have been in good position. Found 6 after a little bobble, then OK for 7, 8, and 9. Was surprised when I was told I had missed 5. I decided I would rather have a long time than a DNF, so ran back out towards 5, the farthest control away from the finish, overshot it, finally found it, and then had pretty good times for the last controls, since it was my second time.

I don't know how I got off going to 4, and why I totally forgot to go to 5, and actually ended up going 180 degrees in the wrong direction.

Friday Oct 1, 2010 #

Orienteering race 24:24 [4] 2.0 km (12:12 / km)

Sprint course at Boggs. Good run. Fastest on brown. Only a couple of 30 second errors.

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