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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Walking19 23:54:00 71.71(20:00) 115.4(12:26)
  Strength training7 9:10:00
  Orienteering5 8:06:47 22.15(21:59) 35.65(13:39) 1380
  Table Tennis Singles5 2:35:00
  Ping Pong4 1:20:00
  Running1 44:29 3.35(13:16) 5.4(8:15) 48
  Total33 45:50:16 97.21 156.44 1428
  [1-5]31 40:41:37
averages - sleep:7.3 rhr:55 weight:74.5kg

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Sunday Mar 31, 2019 #

Walking 32:00 [3] 2.0 km (16:00 / km)

Walk to and from the start. start
10 AM

Orienteering 2:23:33 intensity: (25 @0) + (27 @1) + (2:25 @2) + (32:27 @3) + (1:04:17 @4) + (43:32 @5) 10.63 km (13:30 / km) +509m 10:54 / km
ahr:143 max:167 rhr:55 slept:7.1 weight:73.9kg

Shell Ridge Golden Kid. Great course. Beautiful day. Just completely exhausted. Skipped 46 and went to 66 on the fork.

TE 3.9

Saturday Mar 30, 2019 #

Walking 1:20:00 [0] 4.6 km (17:23 / km)
ahr:75 rhr:56 slept:7.0 weight:74.2kg

Walk with Jill around Aquatic Park in Berkeley and then to 4th St. for lunch.

Ping Pong 10:00 [1]

Friday Mar 29, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:56 slept:6.8 weight:74.2kg

MTZ

Thursday Mar 28, 2019 #

Ping Pong 10:00 [1]
rhr:55 slept:7.5 weight:74kg

Strength training 1:10:00 [4]

Re-read Mark Rippetoe's book Beginning Strength, and decided to do the 5 primary exercises first, and then do the auxiliary exercises afterwards if I have time. Also, will increase weight, and increase time between sets. Started doing the power clean about a week ago

All exercises 5 reps x 3 sets. Weight is final weight, not warm up weights.

Squat 135
Press 70
Dead lift 165
Bench press 95
Power clean 55
Lying triceps extension 55.
Biceps curls 55
Pull ups 3 (use to do them first thing and was able to do about 7. Now arms very tired)
Push ups 32 (used to do 40-45 when did first thing.)
Did not do lunges today as ran out of time.

Would like to do 3 sessions a week, but found I was really tired on Saturday sessions, and, made orienteering or running on Sunday very sluggish. Will probably stick to Monday and Thursday esssions.

Wednesday Mar 27, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:55 slept:7.1 weight:74.1kg

PHC

Tuesday Mar 26, 2019 #

Walking 1:10:00 [1] 6.0 km (11:40 / km)
ahr:100 rhr:54 slept:8.4 weight:74.3kg

WCHC
Decided to drive because knee was botherning me yesterday walking.
Turned out OK.

Monday Mar 25, 2019 #

Strength training 1:20:00 [4]
ahr:102 rhr:54 slept:8.2 weight:74.6kg

Table Tennis Singles 20:00 [1]

Sunday Mar 24, 2019 #

Ping Pong 30:00 [1]

11 AM

Running 44:29 intensity: (16 @0) + (4 @1) + (46 @2) + (5:36 @3) + (27:01 @4) + (10:46 @5) 5.4 km (8:15 / km) +48m 7:54 / km
ahr:144 max:164 rhr:53 slept:6.7 weight:75.1kg

Rose Garden .

Pretty good run. First run in weeks.

TE 4.1

Saturday Mar 23, 2019 #

Walking 1:37:00 [1] 5.8 km (16:43 / km)
ahr:75 rhr:55 slept:7.2 weight:73.9kg

Walk around Lake with Jill.

Table Tennis Singles 30:00 [1]

Friday Mar 22, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:55 slept:6.8 weight:74.2kg

BART and WCHC

Thursday Mar 21, 2019 #

Strength training 1:30:00 [4]
rhr:55 slept:7.5 weight:73.9kg

Started learning the power clean. I think I'm still using my arms to get the bar in the rack position on my shoulders instead of just the momentum of jumping. Had to cut the weight back on the press because I missed Monday.

Table Tennis Singles 15:00 [1]

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

Wednesday Mar 20, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:55 slept:6.9 weight:74.3kg

PHC

Tuesday Mar 19, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:56 slept:6.7 weight:74.3kg

WCHC. Right leg still a little tender.

Monday Mar 18, 2019 #

Table Tennis Singles 30:00 [1]
rhr:55 slept:7.1 weight:74.3kg (injured)

Right thigh really sore and tender. Don't know what it is. I tripped and fell hard yesterday, and it could be a hematoma, but no black and blue spot. Painful to flex my right knee and hip.

Sunday Mar 17, 2019 #

10 AM

Orienteering race 1:17:12 intensity: (23 @0) + (6 @1) + (1:53 @2) + (33:59 @3) + (34:17 @4) + (6:34 @5) 5.25 km (14:42 / km) +183m 12:31 / km
ahr:135 max:164 rhr:54 slept:7.0 weight:74.3kg

Joe Grant brown course. Nice course. Beautiful day. No Major errors. Lots of hesitation, particularly going to 8 & 7.

TE3.0

Brown - Splits

Saturday Mar 16, 2019 #

Walking 2:00:00 [0] 9.0 km (13:20 / km)
rhr:54 slept:8.6 weight:76.7kg

Walk with Jill from Pt. Isabel in Richmond to Marina Bay. Had lunch at Ahn's Vietnamese restaurant. Then back to Pt. Isabel. Nice new walk.

Friday Mar 15, 2019 #

Walking 1:30:00 [2] 8.0 km (11:15 / km)
ahr:100 rhr:56 slept:6.3 weight:74.4kg

BART to WCHC.

Thursday Mar 14, 2019 #

Strength training 1:20:00 [4]
ahr:100 rhr:55 slept:7.0 weight:74.4kg

Ping Pong 30:00 [1]

Wednesday Mar 13, 2019 #

Walking 1:25:00 [2] 8.0 km (10:38 / km)
ahr:100 rhr:55 slept:8.5 weight:73.7kg

WCHC and BART.

Tuesday Mar 12, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:55 slept:7.2 weight:74.2kg

WCHC

Table Tennis Singles 1:00:00 [1]

Practice with Mark Hauser.

Monday Mar 11, 2019 #

Strength training 1:30:00 [3]
ahr:100 rhr:56 slept:7.5 weight:74kg

First part was On Ramp session with James working on snatch and clean and jerk. Then did an hour of my usual routine.

Sunday Mar 10, 2019 #

10 AM

Orienteering race 1:15:43 intensity: (2:03 @0) + (11:25 @1) + (23:12 @2) + (31:29 @3) + (7:34 @4) 4.8 km (15:47 / km) +137m 13:48 / km
ahr:119 max:148 rhr:56 slept:7.5 weight:74kg

Brown course Pacheco Pass. Beautiful day today, much nicer than yeterday. Trails and low areas still muddy and wet.
Really nice course. Nice long leg, and good mixture of other legs.Big errors on 7 and 8. Probably lost concentration and drifted to far to left on 7. Realized it when I saw the trail. Going to 8 I didn't see there were 2 gaates, and i inadvertantly went through the wrong gate to the west. Kept trying to force the terrain to the map. Finally realized where I was when I saw the start. Knees really hurt at the end.

TE 2.3

Saturday Mar 9, 2019 #

3 PM

Orienteering 58:05 intensity: (32 @0) + (6 @1) + (1:25 @2) + (26:31 @3) + (21:38 @4) + (7:53 @5) 3.4 km (17:06 / km) +148m 14:03 / km
ahr:136 max:160 rhr:54 slept:8.7 weight:74kg

Pacheco Pass brown middle course. Cold, et and raining. Overshot 7, went down to reentrant, and bad route choice to 8, went north around lake instead of south. Much more climb.

TE 3.2

Friday Mar 8, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:54 slept:6.5 weight:74.5kg

WCHC

Thursday Mar 7, 2019 #

Strength training 1:20:00 [4]
ahr:100 rhr:53 slept:7.1 weight:74.7kg

Wednesday Mar 6, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:53 slept:6.9 weight:74.7kg

PHC

Tuesday Mar 5, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
ahr:100 rhr:55 slept:7.1 weight:74.8kg

Monday Mar 4, 2019 #

Strength training 1:00:00 [3]
rhr:56 slept:7.2 weight:75kg

Second On Rap session.

Sunday Mar 3, 2019 #

10 AM

Orienteering race 2:12:14 [4] 11.56 km (11:26 / km) +404m 9:44 / km
ahr:150 max:167 rhr:54 slept:7.2 weight:75.9kg

NavX 2 hour score O at Tilden Lots of fun. Got greedy and went after some far high pointers, but ended up 13 minutes overtime. Probably would have been OK if I had not tried to do short cuts. Several bad route choices. Grossed 803 points, net 700 points. Just nipped out Carp by 10 points. 4th over all men's masters.

Saturday Mar 2, 2019 #

Walking 1:45:00 [0] 6.0 km (17:30 / km)
rhr:54 slept:7.5 weight:75kg

Walked with Jill to Peets on Lake Shore, then to Mandarin Village for lunch, and home.

Friday Mar 1, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
ahr:100 rhr:54 slept:6.8 weight:74.7kg

WCHC

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