Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m
Walking	22	19:45:00	53.31	(22:14)	85.8	(13:49)	595
TRX	9	4:23:00
Running	8	1:51:37	9.13	(12:13)	14.7	(7:36)	390
Orienteering	1	1:34:26	3.73	(25:20)	6.0	(15:44)	320	5 /	12c	41%
Weight training upper bod	1	10:00
Total	25	27:44:03	66.18		106.5		1305	5 /	12c	41%

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Thursday Oct 31, 2013 #

Running 15:30 [4] 2.0 km (7:45 / km) +60m 6:44 / km
ahr:139 max:166

Walk-jog 1 min intervals to end of beach and back.

Wednesday Oct 30, 2013 #

Running 15:10 [4] 2.1 km (7:13 / km) +60m 6:19 / km
ahr:141 max:172

Walk-jog 1 min intervals to end of beach and back.

Walking 45:00 [2] 3.0 km (15:00 / km)

Tuesday Oct 29, 2013 #

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

TRX 25:00 [3]

Monday Oct 28, 2013 #

Walking 1:00:00 [1] 3.0 km (20:00 / km)

Walking tour of Carrieres of Bibemus in Aix. Then drive back to Villefranche from Aix. Nice weekend.

Sunday Oct 27, 2013 #

Orienteering 1:34:26 [4] *** 6.0 km (15:44 / km) +320m 12:26 / km
ahr:115 max:174 spiked:5/12c

Classic distance course at Jouques, NE of Aix. Circuit D. 29th out of 49. Nominally 3.6 km and 170 m climb. Nice course. Very challenging with an excellent long leg. Terrain was mainly light green with patches of medium green. Very little white forest and very few clearings. Mild trail network with a lot of unmapped animal trails. Took 2 or 3 minutes to get into map, as very complex in beginning with terraces, rocks, etc. After I got my bearings, no problem to 1. Ran about 20 meters past indistinct trail junction, but otherwise OK to 2. A little east of 3, but no major problem. Almost skipped 4 as I was heading to 5 when I realized I hadn't gone to 4. Lost a couple of minutes. 5 was the same control as 1, but I was too high, and had to come down about 2 or 3 contours. 6 was the long leg, with the control being a small clearing, mapped as a "charcoal platform" , in the middle of a nondistinct spur of middle green forest. No really good attack point. Found a large relatively recently cut area with a lot of young saplings and trees. Should have used that as my attack point, but just wandered down the hill and didn't go west far enough. Instead headed back east to a large reentrant, realized I was too far east, and headed back. Probably lost 10-12 minutes. Ok to 7 and 8. Should have taken the trail to 9 and ended up going to high and had to circle back. OK to 10, and 11 and 12 were gimme's. Probably the most challenging O experience I've had in France except for the totally incomprehensible terrain last year near Aix-les-Bains, the site of the previous year's WOC.
My foot ached very minimally at the end, but I mainly walked the course, with only a few areas of very slow jogging when I was on the trail.

Results are here http://co-paca.info/challengePACA/resultatsPACA/re...

Saturday Oct 26, 2013 #

Walking 2:30:00 [1] 10.0 km (15:00 / km)

Slow walk around Aix with Jill in the morning, and then we walked for another hour to a park in the afternoon.

Friday Oct 25, 2013 #

Running 20:00 [4] 1.8 km (11:07 / km)

Walked jogged intervals of 1 min each to end of beach and back. Felt pretty good. Hopefully won't have a problem on Sunday.

Walking 30:00 [1] 2.0 km (15:00 / km)

Walked around Aix with Jill.

Thursday Oct 24, 2013 #

TRX 30:00 [3]

Walking 45:00 [1] 3.0 km (15:00 / km)

Walked around Nice with Jill and then to Monaco for dentist.

Wednesday Oct 23, 2013 #

Running 9:00 [3] 1.2 km (7:30 / km) +80m 5:37 / km
ahr:134 max:158

First run/jog in over two weeks. Alternated 1 min jog with 1 min walk for 9 minutes. No pain or problem. Will wait and see if I have any delayed problem tomorrow. Probably won't run again until Friday, though. Should be able to compete in Aix on Sunday.

C • Back running 1

Tuesday Oct 22, 2013 #

TRX 30:00 [3]

Walking 1:00:00 [2] 5.0 km (12:00 / km) +200m 10:00 / km
ahr:101 max:161

Walked up to col, then along Moyen Cornische, and back home.

Monday Oct 21, 2013 #

Walking 30:00 [2] 2.0 km (15:00 / km)

Walked to end of beach and back.

Sunday Oct 20, 2013 #

Note

Long drive back home from St Jean. Gloomy weather.

Saturday Oct 19, 2013 #

Walking 1:00:00 [1] 2.0 km (30:00 / km)

Very slow walk with Jill and Pamela around St. Jean market. Then long drive in afternoon to see Col du Gibilier, one of the famous Tour de France hills.

Friday Oct 18, 2013 #

Note

Drove to St Jean de Maurienne to see Pamela and Georges.

Thursday Oct 17, 2013 #

Walking 45:00 [3] 4.0 km (11:15 / km)

Walked to end of beach and back. Foot felt pretty good. Put heel pads on lesser used of orthoses. Felt pretty comfortable.

TRX 30:00 [3]

Weight training upper bod 10:00 [3]

Wednesday Oct 16, 2013 #

Walking 45:00 [1] 3.0 km (15:00 / km)

Walked down to end of beach. Still a little discomfort at base of 5th MT.

Tuesday Oct 15, 2013 #

Walking 45:00 [2] 3.0 km (15:00 / km)

Went to MOnaco to see dentist for putting a new crown on my implant post. Moderate amount of walking to and from stations. Got off bus at Beaulieu with intention to walk back to apt, but foot started getting achey so got back on bus. Walked to a lot of food stores trying to find ricotta cheese and vanilla for eggplant dish.

Monday Oct 14, 2013 #

TRX 30:00 [3]
(injured)

Only did upper body and core exercises of TRX.
Foot feels much better. I can walk almost normally now, but haven't gone for a long walk yet. Will give it another day or so, and then try a longer walk.

Walking 30:00 [1] 2.0 km (15:00 / km)

Felt much better than yesterday.

Sunday Oct 13, 2013 #

Note
(injured)

Went to la Clinique St. George in Nice to their emergency room this morning. The foot actually felt a little better. Had an X-ray which showed mild arthritic changes, but no evidence of a stress fracture. A normal X-ray doesn't always rule out a stress fracture, but it has been over 2 weeks, and usually some callus is evident at that time if there is a stress fracture. They wrapped my foot in an ace bandage and gave me some pain pills. I think I will just try to limit weight bearing for a week or so, keep on icing it and hopefully whatever the problem is, presumably a soft tissue injury, such as a ligament strain or tendinits, will get better. If still not better in a couple of weeks, will go back and see someone about it, but I am optimistic that it will resolve on its own.

I'm a little bummed because I had to miss an O course today. Hopefully my foot will be better in 2 weeks, because we are planning on going to Aix for a 3 day weekend for an O course on Sunday.

Saturday Oct 12, 2013 #

Note
(injured)

Right foot is hurting more and more. Tried to go out for a short walk and after 100 meters, turned around and came back to the apt. Drove Jill to Beaulieu for her haircut, and I walked a few blocks to buy some eggs. Very uncomfortable coming back. I'm worried I may have a stress fracture, since it seems to be getting worse. Will to to an urgent care center tomorrow.

Wednesday Oct 9, 2013 #

TRX 35:00 [3]

Walking 1:18:00 [1] 5.5 km (14:11 / km)
(injured)

Walked to Beaulieu and back to buy some eggs. Right foot really bothering me. I won't run fro at least 3 days so hopefully I can do the O course on Sunday. May have to walk it. Can't quite figure out what the problem is.

Tuesday Oct 8, 2013 #

Running 16:33 [4] 2.4 km (6:54 / km) +70m 6:01 / km
ahr:131 max:167 (injured)

Out and back along the beach with jog walk intervals. Bottom of right foot still uncomfortable. I hope it just the ligaments, tendons, muscles and fascia getting used to not having the insert, and not developing plantar fascitis.

Walking 30:00 [2] 2.0 km (15:00 / km)

Right foot uncomfortable, particularly when pushing off. Bottom of foot from big toe obliquely laterally to base of 5MT hurts.

Monday Oct 7, 2013 #

TRX 30:00 [3]

Walking 40:00 [2] 3.5 km (11:26 / km)
(injured)

Sunday Oct 6, 2013 #

Running 14:44 [4] 2.1 km (7:01 / km) +80m 5:54 / km
ahr:148 max:173 (injured)

Out and back along the beach. Walked-jogged 1 min intervals. About the same as yesterday.

The bottom of my right foot is still bothering me, particularly on the lateral side and the base of the 5th MT. I think it is due to my old orthoses. They appear to be worn out, as there is no cushion left in the bottom at all. They really push into my arch and hit the base of my 5th MT. We went to Nice yesterday and walked about, and my feet were really uncomfortable. Not quite enough to make me limp, but probably 3/10. I will try not using any orthoses, but all of the regular inserts are home, so don't know if that will help or hurt.

C • Postng on your log 1

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

Walked to Beaulieu with Jill to do some shopping. Rather frustrating as could not find much of what we wanted. Sunday morning is a bad time to shop, because all of the stores close at 12:30, and the inventory is low, and there are mobs of people. Monday morning is a much better time, but I wanted to make coq au vin tonight, but had a hard time finding the mushrooms, potatoes, and onions, and never did find a small bottle of cognac. I didn't feel like spending 50 euros on cognac just for cooking.