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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Walking23 25:07:00 51.33 82.6 450
  Orienteering3 2:54:08 10.81(16:06) 17.4(10:00) 7605 /7c71%
  Weight training upper bod3 1:30:00
  Running1 50:00 0.19(4:28:13) 0.3(2:46:40) 150
  Exercycle1 25:00
  Total27 30:46:08 62.32 100.3 13605 /7c71%
averages - weight:73.9kg

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Saturday Mar 30, 2013 #

Running 50:00 [4] 0.3 km (2:46:40 / km) +150m 47:37 / km
ahr:118 max:165

Really sluggish run at Sea Ranch. Up Chapel Trail to dog park and then back along Bluff Trail.

Friday Mar 29, 2013 #

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

Thursday Mar 28, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
weight:73.9kg

Weight training upper bod 30:00 [3]

Wednesday Mar 27, 2013 #

Walking 1:15:00 [2]

Exercycle 25:00 [5]
ahr:145 max:168

First time on bike in about a month. Had to do plateau at level 9, and hills at 10, 9, 8, 7.

Tuesday Mar 26, 2013 #

Walking 1:10:00 [2]

Weight training upper bod 30:00 [3]

Monday Mar 25, 2013 #

Walking 1:00:00 [2]

Sunday Mar 24, 2013 #

Orienteering race (Trailcross) 1:24:00 [5] ** 7.8 km (10:46 / km) +380m 8:40 / km
ahr:143 max:165 spiked:5/7c

Trailcross at Black Diamond Park in Antioch. Big disappointment. The map was crap. It was just the park map with minimal vegetation boundaries and magnetic north lines, but no other additions. Since it was designed mainly to be on trails, one would have hoped the trails were mapped correctly. I ran the short 5 k course, and between controls 3 and 4 were a number of trails. However, despite 4 times up and down one of the trails, I could not find the logical trail to control 4. I found a lot of unmapped trails. There were a lot of lost people in there. It took me 47 minutes to go a 600 meter leg which probably would have been 1 k if the trails existed or were mapped correctly. If I had had enough energy, I would have gone back and checked out the trails from the other direction.
The first part of the course was OK. There was a nice cross country leg from 2 to 3. From the aid station (5) to the finish was one long trail run with the final control not able to be seen from the trail, which the course notes indicated it would be. I would think about 2/3 to 3/4 of the people were non-orienteers, so the poor map probably did not matter that much to them. Hopefully they will come out again. I won't do another trailcross unless it is on one of our standard O maps however.

5 km - Splits

Saturday Mar 23, 2013 #

Orienteering race 37:47 [4] 3.6 km (10:30 / km) +180m 8:24 / km

Paso Nogal medium distance course. Fun since there were a lot of the old timers there. 2 minute error on 1, and then a couple of other fairly large errors. Probably could have done it in 30 minutes if I had run it cleanly.

Day Two: Brown - Splits

Friday Mar 22, 2013 #

Walking 1:15:00 [2] 7.0 km (10:43 / km)

Thursday Mar 21, 2013 #

Walking 1:00:00 [2] 5.0 km (12:00 / km)

Wednesday Mar 20, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Tuesday Mar 19, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Weight training upper bod 30:00 [3]

First day I have felt well in almost 3 weeks. First time to the gym in a month. Lowered all the weights by 5 pounds.

Monday Mar 18, 2013 #

Walking 1:32:00 [1] 6.4 km (14:22 / km) +150m 12:52 / km

North on bluff trail with Jill.

Sunday Mar 17, 2013 #

Walking 1:15:00 [2] 5.7 km (13:09 / km) +300m 10:25 / km
ahr:88 max:121

Chapel Trail to dog park and back along bluff trail with Jack.

Friday Mar 15, 2013 #

Walking 1:15:00 [1] 5.0 km (15:00 / km)

Bluff trail south with Jill.

Thursday Mar 14, 2013 #

Walking 1:15:00 [2] 7.0 km (10:43 / km)

Wednesday Mar 13, 2013 #

Walking 1:15:00 [2] 7.0 km (10:43 / km)

Tuesday Mar 12, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Monday Mar 11, 2013 #

Walking 1:15:00 [2] 7.0 km (10:43 / km)

Sunday Mar 10, 2013 #

Walking 25:00 [2] 2.5 km (10:00 / km)

Friday Mar 8, 2013 #

Walking 1:00:00 [2]

Thursday Mar 7, 2013 #

Walking 50:00 [2]

Wednesday Mar 6, 2013 #

Walking 1:00:00 [1]

Tuesday Mar 5, 2013 #

Walking 50:00 [2]

Monday Mar 4, 2013 #

Walking 1:00:00 [2]

Sunday Mar 3, 2013 #

Orienteering race 52:21 [5] 6.0 km (8:44 / km) +200m 7:29 / km
ahr:125 max:170

Middle course at UC Berkeley. George designed it. Was very interesting and tricky. I missed control 22. It was on a straight line between 21 and 23, and just didn't see it. Lots of fun.

Friday Mar 1, 2013 #

Walking 1:00:00 [2]

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