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Attackpoint - performance and training tools for orienteering athletes

Training Log: evancuster

In the last 7 days:

activity # timemileskm+m
  Strength training4 2:50:00
  Walking3 2:40:00 8.82(18:08) 14.2(11:16)
  Orienteering1 1:34:22 2.24(42:05) 3.61(26:09) 68
  Table Tennis Singles1 1:00:00
  Running1 22:00 1.86(11:48) 3.0(7:20) 30
  Ping Pong1 15:00
  Exercycle2 11:00
  Stretching & rolling1 10:00
  Total6 9:02:22 12.93 20.81 98
  [1-5]6 8:06:45
averages - sleep:7.4 rhr:52 weight:73.8kg
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Monday Feb 24 #

Walking 40:00 [2] 3.4 km (11:46 / km)
rhr:52 slept:7.0 weight:73.6kg

Walked up to Kaiser and back for my PT appointment.

Strength training 1:20:00 [4]

Table Tennis Singles 1:00:00 [1]

Played almost 45 minutes with Fleur singles. Lost track of how many games we played, but I won all of them except 2.

Sunday Feb 23 #

8 AM

Orienteering 1:34:22 intensity: (54:49 @0) + (20:35 @1) + (12:24 @2) + (6:34 @3) 3.61 km (26:09 / km) +68m 23:55 / km
ahr:98 max:122 rhr:53 slept:7.0 weight:74.3kg

Phoenix O First Water Brown course Last event of the week long Southwestern O Event.

I have never had such difficulty reading a map before. Only found the first control, spent the next hour and 20 minutes looking for 2, 3, and 4, and finally gave up. I think the problem was that the map was really just a blown up USGS topo map with 20 feet contours. As a result, a lot of the smaller reentrants were not shown, and the ones mapped were much bigger and steeper than the map showed. Very frustrating. Also very little cultural objects. Only a couple of trails and a fence around the perimeter. No buildings, power lines, etc., so really difficult to reorient if lose contact with the map. I virtually never had contact after the first control.

The terrain was high desert, very open with a lot of cactus and shrub. Virtually no trees. Tremendous contour detail, which unfortunately was not shown on the map. If they remap the area with lidar, I would love to go back.

Friday Feb 21 #

Strength training 40:00 [4]
rhr:52 slept:7.5 weight:73.8kg

Finished up my workout from yesterday with dead lift, bench press, triceps extension and lunges.

Exercycle 6:00 [3]

Walking 55:00 [2] 5.3 km (10:23 / km)

Around the lake.

Thursday Feb 20 #

Stretching & rolling 10:00 [1]
rhr:52 slept:8.3 weight:73.5kg

Exercycle 5:00 [3]

Strength training 45:00 [3]

Suboptimal workout. The guy who was supposed to be at the gym forgot, and so I had to leave at 10:30 after only 5 minutes on the bike. Went home and did some exercises, leg presses, biceps curls, triceps extensions in the Sky Gym and some floor work. Then went back across the street and did squats, presses, and shortened bench press.

Ping Pong 15:00 [1]

5279 steps.

Wednesday Feb 19 #

Walking 1:05:00 [2] 5.5 km (11:49 / km)

Walked up Piedmont Avenue to Honey Baked Ham, Piedmont Grocery and Peet's. Right knee started hurting about half way back.

13470 steps.

Strength training 5:00 [4]

Leg presses. Right knee, 45 lbs. 10 x 3. Left knee 105 lbs 10 x 3.
9 AM

Running (Treadmill intervals) 22:00 intensity: (48 @0) + (57 @1) + (47 @2) + (4:57 @3) + (5:33 @4) + (8:58 @5) 3.0 km (7:20 / km) +30m 6:59 / km
ahr:142 max:171 rhr:52 slept:7.1 weight:74kg

TE 3.2

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