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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Mar 23, 2018:

activity # timemileskm+m
  Orienteering5 3:50:02 11.08(20:46) 17.83(12:54) 545
  Walking4 2:30:21 8.32(18:04) 13.4(11:13) 60
  Weight training upper body1 45:00
  Ping Pong1 30:00
  Total10 7:35:23 19.4 31.22 605
  [1-5]10 6:56:44
averages - sleep:7.2 rhr:55 weight:62kg

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SaSuMoTuWeThFr

Friday Mar 23, 2018 #

1 PM

Orienteering 21:04 intensity: (14 @0) + (9 @1) + (9 @2) + (4:23 @3) + (12:39 @4) + (3:30 @5) 2.32 km (9:04 / km) +13m 8:50 / km
ahr:140 max:165 rhr:54 slept:8.3

Sprint at Sierra College in Rocklin. About 3 errors. Generally not very good for a spring.

Sprint - Brown - Splits

Thursday Mar 22, 2018 #

Weight training upper body 45:00 [3]
rhr:55 slept:7.3 weight:72.7kg

Upper body only. Cut weight down by 5 lbs because I have not done any weight work in 19 days due to illness, week long radiology conf, and 4 days of orienteering.

Ping Pong 30:00 [1]

Wednesday Mar 21, 2018 #

12 PM

Orienteering 42:44 intensity: (28 @0) + (6 @1) + (10 @2) + (12:20 @3) + (20:31 @4) + (9:09 @5) 3.98 km (10:44 / km) +77m 9:48 / km
ahr:141 max:160 rhr:55 slept:7.2 weight:72.7kg

Mills College Brown course. Fun course. No big errors. Just slow.

Urban Middle - Brown - Splits

Tuesday Mar 20, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:56 slept:6.8 weight:73kg

MTZ

Monday Mar 19, 2018 #

Walking 20:00 [2] 2.5 km (8:00 / km)

Walk to start and back to car.
9 AM

Orienteering race 46:13 intensity: (30 @1) + (4 @2) + (10:46 @3) + (32:42 @4) + (2:11 @5) 3.66 km (12:37 / km) +40m 11:58 / km
ahr:139 max:160 rhr:54 slept:6.9 weight:72.8kg

Pt Pinole Brown course. No significant errors, just vey slow due to the high grass and eucalyptus downfall and tired legs.

Middle - Brown - Splits

Sunday Mar 18, 2018 #

9 AM

Walking 31:22 intensity: (18:45 @0) + (9:38 @1) + (1:18 @2) + (1:41 @3) 2.53 km (12:24 / km) +15m 12:03 / km
ahr:96 max:123

Walk to start.
10 AM

Orienteering 1:06:00 intensity: (31 @0) + (1:01 @1) + (5:40 @2) + (30:38 @3) + (23:18 @4) + (4:52 @5) 3.97 km (16:37 / km) +245m 12:42 / km
ahr:133 max:163 rhr:54 slept:7.3 weight:7.4kg

Morgan Territory, Day 2. Another lovely day and great course. I had more problems today, with significant errors on 2 and 9.

Middle - Brown - Splits

Saturday Mar 17, 2018 #

9 AM

Walking 38:59 intensity: (18:20 @0) + (6:26 @1) + (3:50 @2) + (9:35 @3) + (48 @4) 2.37 km (16:28 / km) +46m 15:01 / km
ahr:103 max:139

Walk to start.
10 AM

Orienteering 54:01 intensity: (21 @0) + (17 @1) + (2:23 @2) + (18:44 @3) + (23:48 @4) + (8:28 @5) 3.89 km (13:53 / km) +171m 11:23 / km
ahr:137 max:159 rhr:54 slept:6.7 weight:73.4kg

Morgan Territory, Day 1, Brown course. Great course, very technical. One 3 minute error.

Middle - Brown - Splits

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