Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Walking27 24:22:49 80.86 130.13 276
  Running17 4:21:41 26.94 43.36 291
  Orienteering4 3:25:11 4.29 6.9 12541 /49c83%
  Weight training upper bod6 3:00:00
  Quads1 2:20
  Total30 35:12:01 112.09 180.4 69241 /49c83%
averages - sleep:7.3 weight:74.3kg

«»
1:58
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Jul 31, 2013 #

Walking 1:00:00 [2]
slept:7.1 weight:73.7kg (injured)

Tuesday Jul 30, 2013 #

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

Monday Jul 29, 2013 #

Note
(injured)

Left foot and ankle sore. Trying not to limp.

Sunday Jul 28, 2013 #

Orienteering race 1:31:00 [4]
(injured)

Long brown course Little Truckee. 2 huge 15 minute errors. Couldn't find control # 6. Tried to relocate 2x and finally was going to try to relocate 3rd time and just serendipitously found it. Bland hillside on edge of map with lots of boulders, most unmapped and no other features to relocate by. then made a stupid 15 min erro on 8. I used the wrong road bend as an attack point. Twisted my ankle early on.

Brown - Splits

Saturday Jul 27, 2013 #

Orienteering race 39:01 [4] *** 2.3 km (16:58 / km) +65m 14:52 / km
ahr:123 max:138 spiked:8/12c slept:7.3

Middle distance at Little Truckee. One significant error on 6. Was too far to the right and misread hillside. thought it should be going up and instead was heading down to a reentrant. Managed to recover reasonably well, but was pretty far away. Prob. 4 min error. Actual distance ran 3 k. First in M70, about 5th overall.

Brown #2 - Splits

Friday Jul 26, 2013 #

Orienteering 16:00 [4] ***
ahr:131 max:144 spiked:10/13c

sprint at Tahoe Donner Lake State Park. Pretty good run for me. A few bobbles. First of 3 in M70, but very little competition. Dennis wiped out the course in 10 min.

Brown/Orange Sprint - Splits

Thursday Jul 25, 2013 #

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

Wednesday Jul 24, 2013 #

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

Running 18:00 [5] 2.8 km (6:26 / km) +28m 6:07 / km
ahr:151 max:176 slept:7.25 weight:75.1kg

Weight training upper bod 30:00 [3]

Tuesday Jul 23, 2013 #

Running 17:00 [5] 2.8 km (6:04 / km) +28m 5:47 / km
ahr:145 max:175 slept:6.75 weight:73.7kg

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

Monday Jul 22, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)
weight:74.4kg

Running 18:00 [5] 2.8 km (6:26 / km) +18m 6:14 / km
ahr:153 max:175

Weight training upper bod 30:00 [3]

Sunday Jul 21, 2013 #

Walking 10:00 [2]

Saturday Jul 20, 2013 #

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

Friday Jul 19, 2013 #

Walking 15:00 [2] 1.5 km (10:00 / km)

Had dental surgery this morning for a dental implant. Told not to exercise for 3 days.

Thursday Jul 18, 2013 #

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

Running 17:00 [5] 3.0 km (5:40 / km) +30m 5:24 / km
ahr:139 max:165 slept:7.0 weight:74.1kg

Wednesday Jul 17, 2013 #

Running 17:00 [5] 2.9 mi (5:52 / mi) +29m 5:41 / mi
ahr:154 max:177

Walking 1:05:00 [2] 6.0 km (10:50 / km)
slept:7.2 weight:73.8kg

Weight training upper bod 30:00 [3]

Tuesday Jul 16, 2013 #

Running 17:00 [5]
ahr:135 max:175 slept:7.25 weight:74.1kg

13 min actual running. Intervals from 5.6 to 8.0 mph.

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

Monday Jul 15, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)
slept:7.0 weight:75.2kg

Weight training upper bod 30:00 [3]

Running 15:00 [5] 2.2 km (6:49 / km) +22m 6:30 / km
ahr:142 max:175

Legs were tired and so had to keep resting intervals slow jog or even walking

Sunday Jul 14, 2013 #

Orienteering race 59:10 [4] *** 4.6 km (12:52 / km) +60m 12:04 / km
ahr:120 max:160 spiked:23/24c

Brown course at Bayfront. Dennis W. course setter. Trailess map. Lots of fun. Huge, 10 minute error on 4. Went to far south, ran out of my pace count, looked around and saw a control about 100 m away. However, I must have misread the number on the control or the control sheet, because I didn't think it was mine. Circled around for another 8 minutes, and came back to it. Actual distance ran 5.9 km.

Walking 10:00 [2] 1.0 km (10:00 / km)

Saturday Jul 13, 2013 #

Walking 1:15:30 [2] 6.6 km (11:26 / km) +165m 10:10 / km
ahr:90 max:150 slept:7.0 weight:73.8kg

Friday Jul 12, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)
slept:7.0 weight:73.8kg

Weight training upper bod 30:00 [3]

Running 16:00 [5] 2.7 km (5:56 / km) +27m 5:39 / km
ahr:142 max:168

Thursday Jul 11, 2013 #

Walking 1:10:00 [2] 7.0 km (10:00 / km)
slept:7.25 weight:74.3kg

Running 16:00 [5] 2.7 mi (5:56 / mi)
ahr:143 max:166

Wednesday Jul 10, 2013 #

Walking 1:10:00 [2] 7.0 km (10:00 / km)
slept:6.5 weight:74.1kg

Running 16:00 [5] 2.7 km (5:56 / km) +2m 5:54 / km
ahr:145 max:171

Tuesday Jul 9, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)
slept:7.1 weight:74.7kg

Weight training upper bod 30:00 [3]

Running 16:00 [5] 2.7 km (5:56 / km) +20m 5:43 / km
ahr:158 max:189

Monday Jul 8, 2013 #

Walking 29:23 [2] 3.0 km (9:48 / km) +35m 9:15 / km
ahr:100 max:138 slept:7.9

Running 12:40 [5] 2.1 km (6:02 / km) +17m 5:48 / km
ahr:152 max:174

Sunday Jul 7, 2013 #

Walking 1:15:00 [1] 5.0 km (15:00 / km)
ahr:63 max:108 slept:9.75

south Bluff Trail with Jill.

Running 12:30 [5] 2.2 km (5:41 / km) +10m 5:33 / km
ahr:160 max:173

Walking 10:00 [2] 1.0 km (10:00 / km)

Saturday Jul 6, 2013 #

Walking 50:00 [2] 4.4 km (11:22 / km)
slept:7.1

Walking 31:11 [2] 3.0 km (10:24 / km)

Running 12:16 [5] 1.95 km (6:17 / km) +15m 6:03 / km
ahr:165 max:175

South Bluff Trail Loop.

Friday Jul 5, 2013 #

Running 12:15 [4] 2.0 km (6:08 / km)
ahr:140 max:166

Walking 32:00 [3] 3.0 km (10:40 / km)
ahr:95 max:122

Walking 37:30 [2] 3.6 km (10:25 / km)

Thursday Jul 4, 2013 #

Walking 19:30 [3] 2.0 km (9:45 / km) +20m 9:17 / km
ahr:111 max:136

Running 12:00 [4] 1.9 km (6:19 / km) +20m 6:00 / km
ahr:143 max:175 slept:7.75

Walking 12:45 [2] 1.2 km (10:37 / km) +15m 10:00 / km
ahr:95 max:35

Walking 12:30 [2] 1.2 km (10:25 / km) +11m 9:58 / km

Walking 37:30 [2] 3.5 mi (10:43 / mi) +30m 10:26 / mi

Wednesday Jul 3, 2013 #

Walking 20:00 [2] 2.0 km (10:00 / km)

Jury duty and then drove up to Sea Ranch. Should have taken a walk when I got up here, but I was tired and hot, plus I spent a lot of time trying to get the TiVo, TV, and Roku working.

Tuesday Jul 2, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)
slept:7.25 weight:75.5kg

Running (Treadmill intervals) 17:00 [5] 2.5 km (6:48 / km) +25m 6:29 / km
ahr:138 max:165

Actually ran 12 minutes from 5.6 to 7.7 mph.

Quads (Squats) 2:20 [3]

Monday Jul 1, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)
slept:6.75 weight:74.8kg

« Earlier | Later »