Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Walking26 27:18:04 83.51(19:37) 134.4(12:11)
  Barbell12 8:10:00
  Orienteering1 1:30:22 3.04(29:41) 4.9(18:27) 195
  Running1 49:02 3.23(15:11) 5.2(9:26)
  Total30 37:47:28 89.79 144.5 195
  [1-5]30 32:02:28
averages - sleep:7.6 weight:74.1kg

«»
2:10
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Nov 30, 2015 #

Walking 52:26 [2] 6.4 km (8:12 / km)
ahr:102 max:117 slept:8.3 weight:75kg

Brisk walk around Lake Merritt. No pain. Cool, overcast.

Barbell 35:00 [4]

Decreased weight of press to 60 lbs.
Still slight pain going up and down stairs. 3/10 going down in left knee, slightly less in right knee. Small effusion right knee, no appreciable fluid left knee.

Sunday Nov 29, 2015 #

Walking 1:10:00 [1] 4.0 km (17:30 / km)
slept:7.6 weight:75.3kg

Walked to Chinatown with Jill and had dim sum at Peony Restaurant. Another beautiful clear cool day.

Saturday Nov 28, 2015 #

Walking 1:32:00 [1] 5.5 km (16:44 / km)
slept:7.75 weight:74.7kg

Walked around Lake Merritt with JIll. Her pace is getting a little faster, and we don't have to stop and rest as much. Clear, cold, breezy.

Barbell 35:00 [4]

Having a little trouble with my presses. Could not do last rep on press with 65 lbs, and had to decrease weight to 85 lbs from 90 lbs on chest press.

Friday Nov 27, 2015 #

Walking 1:30:00 [1] 5.0 km (18:00 / km)
slept:8.9 weight:74.7kg

Walked with Jill, Leslie and George along Lake to Lin Jia, and then back along Grand Ave. Another beautifule clear, cool day.

Thursday Nov 26, 2015 #

Walking 1:00:00 [1] 4.0 km (15:00 / km)
slept:8.3 weight:75.3kg

Pleasant walk with Jill to the bridge at the lake. Clear and cold.

Wednesday Nov 25, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:74.4kg

PHC.

Barbell 35:00 [4]

Upper body only 35 pushups, another new PR.

Tuesday Nov 24, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:74.6kg

MTZ

Monday Nov 23, 2015 #

Barbell 40:00 [4]
slept:8.0 weight:74.4kg

Just upper body except toe raises. Knee still hurts going up or down stairs, but no rest pain. Did do 32 pushups, a new PR for me.

Walking 45:00 [1] 3.0 km (15:00 / km)

Walked with Jill to columns and then back along Grand and had lunch at the Thai restaurant.

Sunday Nov 22, 2015 #

Event: GCO: Granite Bay
 

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:8.25 weight:74.2kg

didn't do much. Decided to keep resting my knee.

Saturday Nov 21, 2015 #

Barbell 40:00 [4]
slept:8.2 weight:74.4kg

Just upper body.

Friday Nov 20, 2015 #

Walking 1:10:00 [2] 7.0 km (10:00 / km)
slept:7.2 weight:74.4kg

WCHC
Knee hurt more today. I guess I just have to bite the bullet, and not do any exercise with the knee and wait till it heals up.

Thursday Nov 19, 2015 #

Walking 1:30:00 [1] 8.0 km (11:15 / km)
slept:7.8 weight:73.8kg

Walked with Jill to Jack London Square, had lunch, and took the free shuttle bus back. Beautiful day. Very pleasant.

Barbell 35:00 [4]

Usual upper body. Did 2 sets of 20 reps each of leg extension with 20 lbs on the machine. Didn't hurt, but will wait and see how I feel tomorrow.

Wednesday Nov 18, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.6 weight:73.8kg

MTZ

Tuesday Nov 17, 2015 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
slept:6.9 weight:73.5kg

WCHC

Monday Nov 16, 2015 #

Walking 1:30:00 [0] 5.0 km (18:00 / km)
slept:7.7 weight:73.7kg

Walked with Jill to Lin Jia restaurant. Very fall like. Cool, crisp, sunny. Pleasant walk. Saw several other restaurants on Lakeshore Dr. that look interesting to eat at.

Barbell 40:00 [4]

Upper body only. Did 4 squats without weight and left knee still sore. Will wait until completely asymptomatic before start up again.

Sunday Nov 15, 2015 #

Event: BAOC: Pacheco State Park
 

Walking 30:00 [2] 2.5 km (12:00 / km)
slept:8.0 weight:73.7kg

Decided not to go out on a course today as my knee was still hurting and my right knee was very swollen.

Saturday Nov 14, 2015 #

Orienteering race 1:30:22 [4] 4.9 km (18:27 / km) +195m 15:23 / km
ahr:122 max:156 slept:6.7 weight:73.6kg

Saturday brown course at Pacheco Pass. Nominally 3.7 k. Lovely day. Really messed up first control, probably 15 minute error. Went tto north and west to the fence. Took a long time to figure out where I was. Otherwise, pretty good navigation. Walked the whole course. I couldn't go downhill normally. I had to step my way down sideways, because my patellae and patellar tendons really hurt. Very disappointed in time. Even a slight jog would have cut lots of time down.

Friday Nov 13, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:73.7kg

MTZ

Thursday Nov 12, 2015 #

Barbell 40:00 [4]
slept:7.6 weight:73.4kg

Upper body only.

Walking 1:30:00 [0] 5.3 km (16:59 / km)

Slow walk with Jill around Lake Merritt. Her first time all the way around since her surgery.

Wednesday Nov 11, 2015 #

Walking 1:00:00 [3] 5.0 km (12:00 / km)
slept:7.5 weight:73.6kg

Walk to cleaners, then around the lake and up Cleveland Cascade.

Tuesday Nov 10, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.7 weight:73.6kg

MTZ

Monday Nov 9, 2015 #

Barbell 40:00 [4]
slept:8.0 weight:73.9kg

Upper body only. Left knee still hurts.

Sunday Nov 8, 2015 #

Walking 33:38 [3] 3.7 km (9:05 / km)
ahr:105 max:130 slept:8.7 weight:74.6kg

Was planning on walk jog around lake with 1 minute intervals. Walked 4 minutes, then jogged 1 minute, walked 1 minute, X 5. Left knee started to hurt so cut it down to 30 sec jog, 90 seconds run X 3. Still hurt. Decided to just walk around lake, but at the bridge, even walking was hurting, so turned around. Very disappointing, as it looks like I still have some residual tendinitis. Will not run for another week. May go to Pacheco Pass, but just walk the courses if I go.

Saturday Nov 7, 2015 #

Barbell 50:00 [4]
slept:7.8 weight:73.3kg

Felt pretty good today. Almost back to my previous warm up weight. 95 lbs for squat and 135 for deadlift. Arms coming along well. 8 pull ups, 30 push ups, 65 lbs press, 90 lbs bench press.

Walking 1:00:00 [0] 2.0 km (30:00 / km)

Walked with Jill to duck islands

Friday Nov 6, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:73.6kg

Thursday Nov 5, 2015 #

Walking 1:15:00 [0] 4.0 km (18:45 / km)
slept:8.0 weight:73.2kg

Walked with Jill almost to pillars.

Barbell 50:00 [4]

Did 30 push-ups. First time in years. Slowly increased weigh for legs. 65 lbs squat and 95 lbs for dead lift. Also increased weight of press to 65 and chest press to 95.

Wednesday Nov 4, 2015 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.5 weight:73.6kg

PHC.

Tuesday Nov 3, 2015 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
slept:6.7 weight:74.3kg

WCHC

Monday Nov 2, 2015 #

Barbell 50:00 [4]
slept:7.1 weight:73.8kg

Walking 30:00 [0] 3.0 km (10:00 / km)

Walked with Jill to Chalet.

Sunday Nov 1, 2015 #

Running 49:02 [3] 5.2 km (9:26 / km)
ahr:96 max:133

Lake Merritt. Walked counterclockwise for 4 km, then jogged 1 minute and walked 1 minute the rest of the lake.

« Earlier | Later »