Training Archive: evancusterIn the 7 days ending 2007-11-17:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| S | M | T | W | H | F | S | ||||||||||
Saturday Nov 17 | ||
| Orienteering race 1:38:38 [5]*** 5.2 km (18:58 / km) +258m 15:12 / km | |
| ahr:130 max:164 spiked:11/13c weight:168lbs | ||
| Bon Tempe. Penny course setter. Beautiful day.
Had a 20 minute error on the Hillside of Death for control 4. Tried to attack from trail junction, but went too high and then too far. Circled back and was very close to control, but did not see it. Made another big loop, again too far. Finally decided to go back to the ridge trail, and re-attack from there. Found the correct reentrant and went down it to control. I debated initially from attacking from the ridge, but it involved a couple more contours of climb, and I thought it could be found by the more direct route. Forgot the Hillside of Death has that name because of its poorly mapped redwood steep forest. For 4, decided not to try to go the direct route and went back up the trail, and used the trail bend as an attack point. Worked fine. Went direct to 6, came to the road with the small clearing. Looked for the green by the creek and saw some uphill, so went upstream throught the Scotch Broom (unmapped) to creek bend. Back up to the road, back down to the clearing, and this time went downstream and found the control shortly. Otherwise, a good run. Bon Tempe is such a nice area. I really wish we would make a good map of it. Actual distanc run 8.1 k, 534 calories. | ||
| Dancing 1:00:00 [2] | |
Medium - Splits | ||
Friday Nov 16 | ||
| Weight training legs (squats) 4:00 [3] | |
| 48 pushups
8 chinups | ||
Thursday Nov 15 | ||
| Bicycling 24:00 [4] | |
| Exercycle | ||
| Weight training legs (squats) 4:00 [3] | |
| 45 pushups
8 chinups | ||
Wednesday Nov 14 | ||
| Walking 25:00 [2]2.3 km (10:52 / km) | |
| Hospital to La Mediterrane and then up to Parker ST. and back.
4 min of squats. 42 pushups 6 chinups. Waist 31.75. | ||
| Weight training legs 4:00 [3] | |
| 42 pushups
6 chinups | ||
Tuesday Nov 13 | ||
| Note | |
| weight:166.5lbs (rest day) | ||
| Really beat yesterday after 3 hard workouts in a row. But a good night's sleep and a few acetominophens, and I feel much better today.
Waist 31.75 or 81 cm. Weight 166.5 no Asian food yesterday, which increases my weight by 2 lbs every morning due to water retention from the high sodium load. | ||
Monday Nov 12 | ||
| Spinning 55:00 [5] | |
| ahr:136 max:160 | ||
| Weight training upper bod 30:00 [3] | |
Sunday Nov 11 | ||
| Orienteering race 1:15:18 [5]*** 4.7 mi (16:00 / mi) +325m 8:12 / km | |
| ahr:136 max:158 spiked:6/9c slept:8.5 weight:169lbs | ||
| Morgan Territory. Bob Cooley course setter.
8 minute error on number 1. Got confused by all of the fences. Should have paid more attention to the contours. Should have been a relatively easy control. Otherwise, no major problems, but a few hesitations and was too far north of 5. Hit the road, and realized I had missed the control. Probably 2 minute error. Actual distance ran 6.25 k. Started out as a very foggy cold day, but ended up breezy, but otherwise very nice. Good fun. | ||