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

Training Log Archive: evancuster

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Walking21 25:55:58 69.32(22:27) 111.57(13:57) 84
  Barbell8 7:45:0073 /0%
  Orienteering3 3:59:22 10.63(22:31) 17.1(14:00) 383
  Table Tennis Singles3 1:35:00
  Table Tennis Robot2 1:35:00
  Running3 1:16:31 6.99(10:57) 11.25(6:48) 37
  Hip exercises4 40:00
  Stretching & rolling4 40:00
  Total33 43:26:51 86.94 139.92 50473 /0%
  [1-5]33 42:30:23
averages - sleep:7.7 rhr:51 weight:73.6kg

«»
4:00
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Nov 30, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.6 weight:73.4kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Table Tennis Singles 20:00 [1]

Wednesday Nov 29, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)

WCHC
4 PM

Running (Treadmill intervals) 20:01 intensity: (2:06 @0) + (54 @1) + (10 @2) + (3:49 @3) + (4:35 @4) + (8:27 @5) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:140 max:175 rhr:52 slept:7.5 weight:74.2kg

Tuesday Nov 28, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.1 weight:73.9kg

MTZ

Monday Nov 27, 2017 #

Barbell 1:00:00 [4]
rhr:52 weight:73.9kg

Walking 45:00 [1] 4.0 km (11:15 / km)

Sunday Nov 26, 2017 #

10 AM

Running 34:30 intensity: (8 @0) + (1 @1) + (17 @2) + (4:05 @3) + (6:22 @4) + (23:37 @5) 5.05 km (6:50 / km) +4m 6:48 / km
ahr:151 max:163 rhr:52 weight:74kg

Lake Merritt run. Best run I've ad since last February. Finally broke 34 minutes, but still 5 minutes more than I would like to do.

Saturday Nov 25, 2017 #

Barbell 1:00:00 [4]
rhr:52 weight:74kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Friday Nov 24, 2017 #

Table Tennis Robot 45:00 [1]

10 AM

Walking 55:58 intensity: (40:57 @0) + (7:41 @1) + (2:14 @2) + (5:06 @3) 4.57 km (12:15 / km) +84m 11:14 / km
ahr:95 max:133 rhr:52 slept:9.0 weight:74kg

Walked up to Piedmont Ave for bakery (closed) and CVS.

Thursday Nov 23, 2017 #

Barbell 1:00:00 [4] ***
ahr:52 max:8 spiked:73/

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Wednesday Nov 22, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 weight:73.4kg

4 PM

Running (Treadmill intervals) 22:00 intensity: (1:56 @0) + (1:05 @1) + (9 @2) + (3:37 @3) + (6:09 @4) + (9:04 @5) 3.2 km (6:52 / km) +3m 6:51 / km
ahr:140 max:171

Tuesday Nov 21, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:7.1 weight:73.1kg

MTZ

Barbell 1:00:00 [4]

Monday Nov 20, 2017 #

Walking 45:00 [1] 4.0 km (11:15 / km)
rhr:51 slept:7.2 weight:72.9kg

Sunday Nov 19, 2017 #

11 AM

Orienteering 1:25:27 intensity: (49 @0) + (1:50 @1) + (12:36 @2) + (43:17 @3) + (24:08 @4) + (2:47 @5) 6.32 km (13:31 / km) +126m 12:18 / km
ahr:129 max:154 rhr:51 slept:8.0 weight:73.7kg

Brown course Granite Bay. Bingo control at 4. Small rock feature in midst of numerous unmapped rocks.

Saturday Nov 18, 2017 #

Barbell 45:00 [3]
rhr:51 slept:8.4 weight:72.8kg

Upper body only.

Walking 30:00 [1] 3.0 km (10:00 / km)

Friday Nov 17, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.0 weight:72.9kg

WCHC

Thursday Nov 16, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:8.0 weight:73.5kg

First weight work in 2 weeks and really felt it. Had to cut back on weight. My adductors and hamstrings really sore.

Table Tennis Singles 45:00 [2]

Wednesday Nov 15, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:8.3 weight:73.9kg

MTZ

Tuesday Nov 14, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:4.9 weight:73.2kg

WCHC. Really tired. Didn't get home until midnight, which was 3:00 am Eastern time.

Monday Nov 13, 2017 #

Walking 1:30:00 [1] 6.0 km (15:00 / km)
rhr:53 slept:8.0

Slow walk with Jill at park near Dulles waiting for 6:30 flight home.

Sunday Nov 12, 2017 #

10 AM

Orienteering 1:13:46 intensity: (21 @0) + (1:14 @1) + (4:13 @2) + (36:46 @3) + (25:48 @4) + (5:24 @5) 4.88 km (15:07 / km) +122m 13:26 / km
ahr:133 max:164 rhr:51 slept:8.0

Day 2 US Classic Champs at Quantico. Brown X course. Great terrain. Slightly more technical today with lots of dry gullies with multiple chances to make parallel errors. Several long legs with good route choice. Had a 3-4 minute error on 1, but then settled down. Bobbled a few after that, but no other big errors. I had to leave early to check out of the hotel, but I was leading in M75. Unless Rich Parker changed his start time, I beat him. I don't know about Don Davis, who was second yesterday.

Day 2 - Brown X - Splits

Saturday Nov 11, 2017 #

11 AM

Orienteering race 1:20:09 intensity: (11 @0) + (44 @1) + (3:14 @2) + (58:10 @3) + (16:43 @4) + (1:07 @5) 5.9 km (13:35 / km) +135m 12:11 / km
ahr:130 max:155 rhr:50 slept:7.9

Nominally, 4.7 k, 150 m climb.

Brown X course at US Classic Champs in Quantico. Good run except for 9th control. 9-10 minute error. Hit the road, and thought I had overshot the control. Looked to my left and saw a post which was at the level of the reentrant into the smal ditch. Ran back, no control, went a little further back and then decide to bail out to the road and go to the trail junction to relocate. As I was approachiing the junction, saw a post which I thought was the one I originally was running to. I think the one I ran to was an unmapped post. Went down and found the control.

3rd placed in M75, 2:50 behind Rich Parker who is in first, with Don Davis 24 seconds behind him. It could be anybody's win tomorrow.

Great woods, great course.

Day 1 - Brown X - Splits

Friday Nov 10, 2017 #

Walking 2:00:00 [1] 5.0 km (24:00 / km)
rhr:48 slept:8.0

Drove from DC to Dumfries, VA, for O meet tomorrow. After checking into hotel, drove to Manassis and walked a 1 mile loop over the battlefied. Really cold, with a wicked wind.

Thursday Nov 9, 2017 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:50 slept:7.9

Walked to breakfast and then took the Metro to Federal Triangle. Walked to African American Museum, and finished up the history section, and then did the sports section. Walked to Metro stop past Smithsonian stop to get in some extra steps.

Wednesday Nov 8, 2017 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:49 slept:8.0

Tourist walking. Walked to breakfast and back to hotel. Then Metro to Archives stop, and walked to National Museum of Art. Saw the Vemeer exhibition. Metro'ed back.

Tuesday Nov 7, 2017 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:48 slept:7.6

Walked to a new breakfast place, Ted's Bulletin. Nice breakfast. Then took Metro to Metro Center. Jill had to buy a coat and some long sleeves shirts, since she didn't bring enough for the cold weather. Then walked to meet Robbie and Georges for lunch. After lunch, walked to National History Museum and saw butterfly exhibit.

Monday Nov 6, 2017 #

Walking 3:00:00 [1] 5.0 km (36:00 / km)
rhr:49 slept:9.0

Spent all morning and another couple of hours at African American Museum. Very crowded at beginning, but then people got dispersed. Not that much walking, but a lot of standing.

Sunday Nov 5, 2017 #

Walking 4:00:00 [1] 8.0 km (30:00 / km)
rhr:51 slept:8.0

Walked from hotel to Capitol Hill, past Supreme Court, then around Capitol, on mall to Washington Monument and Lincoln Memorial. Took bus back to Capitol steps, and then walked back to hotel. Legs really tired.

Saturday Nov 4, 2017 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:51 slept:7.0

Flew to Dulles. Mainly sitting in plane.

Friday Nov 3, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.1 weight:73.7kg

WCHC

Thursday Nov 2, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:8.2 weight:73.7kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [0]

Table Tennis Singles 30:00 [1]

Wednesday Nov 1, 2017 #

Table Tennis Robot 50:00 [1]
rhr:51 slept:7.2 weight:74.1kg

Walking 1:00:00 [1] 6.0 km (10:00 / km)

MTZ

« Earlier | Later »