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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Jul 28:

activity # timemileskm+m
  Walking6 6:35:00 21.13(18:42) 34.0(11:37)74 /0%
  Orienteering3 2:06:08 5.17(24:24) 8.32(15:10) 130
  Strength training1 1:10:00
  Total10 9:51:08 26.29 42.32 13074 /0%
  [1-5]8 7:20:56
averages - sleep:10.8 rhr:55 weight:74.6kg

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MoTuWeThFrSaSu

Sunday Jul 28 #

Walking 45:00 [1] 4.0 km (11:15 / km)
rhr:54 slept:7.6

11 AM

Orienteering 1:06:21 intensity: (8 @1) + (11 @2) + (20:43 @3) + (36:32 @4) + (8:47 @5) 4.28 km (15:30 / km) +101m 13:52 / km
ahr:139 max:172 rhr:54 slept:7.5

COC Long course 5. Generally pretty good. Lots of hesitations, but no major walk abouts. Nice route choice legs to 5 and to 6. However, there was a 90 m run to the start triangle, and 250 m run from the GO control to the finish, neither of which needed any navigation.

TE 3.5.

Saturday Jul 27 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:54 slept:7.3

11 AM

Orienteering 43:22 intensity: (10 @0) + (6 @1) + (4:15 @2) + (30:12 @3) + (7:28 @4) + (1:11 @5) 2.09 km (20:45 / km) +27m 19:30 / km
ahr:129 max:160 rhr:54 slept:7.3

Middle distance event COC at Kinadapt near Rawdon, Quebec. Challenging course and terrain, with lots of contour detail and rock features. I had difficulty with the map because so many rock features and contour changes were not mapped unless they were quite large, over 1m. Also fairly dense woods. Just decided to follow the straight compass bearing. Unfortunately, I have a new compass and I didn't make a pace counter scale The map was 1:7500 which further complicated my pace count. Generally did OK, but very slow, for the first 6 controls, only walking. Going to 7, I ended up on the nose of a spur surrounded by impassable cliffs Took me a while to get down, and then went off the wrong trail lookin for 7. Finally found the correct trail and to the control. Took me 10:52 for that leg, probably at least a 5 minute error. The last 2 controls were through a meadow with tall vegetation There was an elephant trail, but I was behind an older woman, so slowed me down a bit. Couldn't decide whether to pass her and fight the vegetation, or just follow her. Did the latter. Ended up 4th in M75, 26 seconds behind 3rd. However, Einar had a good run, and was about 8 minutes ahead of me.

TE 2.4.

Friday Jul 26 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:55 slept:7.6

10 AM

Orienteering race 16:25 intensity: (2 @0) + (3 @1) + (18 @2) + (1:56 @3) + (6:04 @4) + (8:02 @5) 1.95 km (8:26 / km) +2m 8:23 / km
ahr:147 max:164 rhr:56 slept:7.7

Sprint at Canadian Champs.

Did pretty well. Only major mistake was going to the finish before the GO control. Had to back track about 30 meters.

Francis had a better time 16:10, but he missed the penultimate control, so I ended up in first place for M75.

Nice course. Well run event.

TE 3.1.

Thursday Jul 25 #

Walking 1:30:00 [0] 6.0 km (15:00 / km)
rhr:56 slept:7.3

Walked with Jill from Metro station to pick up her 3 day pass, then to the Old Town, had lunch, sushi (not very fresh), down to river, and back to Metro station. Then went back on Metro to dinner at Cafe Cheriere. Excellent.

Wednesday Jul 24 #

Walking 1:00:00 [0] 4.0 km (15:00 / km)
rhr:55 slept:5.4

Took plane to Montreal. Walking in airport and to car rental station. Got up at 4:45.

Tuesday Jul 23 #

Walking 1:20:00 [2] *** 8.0 km (10:00 / km)
ahr:54 max:6 spiked:74/

BART and WCHC

Monday Jul 22 #

Strength training 1:10:00 [4]
rhr:54 slept:7.0 weight:74.6kg

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