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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Ping Pong20 24:45:00
  Walking19 19:23:06 62.34(18:39) 100.33(11:36) 17
  Barbell7 7:00:00
  Orienteering2 3:02:37 7.19(25:23) 11.58(15:46) 122
  Exercycle4 1:05:14 0.95(1:08:45) 1.53(42:43) 405
  Hip exercises5 50:00
  Stretching & rolling5 50:00
  Walk/Jog1 43:15 3.14(13:47) 5.05(8:34) 4
  Running1 19:59 0.51(39:02) 0.82(24:15) 4
  Total39 57:59:11 74.14 119.31 552
  [1-5]39 55:05:31
averages - sleep:7.8 rhr:66 weight:74.3kg

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Thursday Aug 31, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:8.6 weight:74.4kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 2:00:00 [1]

Wednesday Aug 30, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.2 weight:74.2kg

MTZ

Tuesday Aug 29, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.3 weight:74.2kg

MTZ

Barbell 1:00:00 [4]

First weight work in 6 days. Probably will be stiff tomorrow.

Monday Aug 28, 2017 #

Ping Pong 1:00:00 [1]
rhr:52 slept:7.6 weight:74.2kg

4 PM

Walking 41:45 intensity: (41:09 @0) + (23 @1) + (13 @3) 3.51 km (11:54 / km) +14m 11:40 / km
ahr:89 max:107

Walked to Peet's on Lakeshore and back.

Sunday Aug 27, 2017 #

Ping Pong 1:15:00 [1]

10 AM

Orienteering 1:03:25 intensity: (18 @0) + (3:43 @1) + (12:08 @2) + (39:35 @3) + (6:20 @4) + (1:21 @5) 5.61 km (11:18 / km) +47m 10:51 / km
ahr:124 max:157 rhr:52 slept:8.3 weight:73.9kg

Golden Gate Park. No significant errors, just slow.

Saturday Aug 26, 2017 #

Ping Pong 1:00:00 [1]
rhr:52 slept:9.0 weight:74.1kg

Jill

Walking 1:16:00 [1] 3.5 km (21:43 / km)

Joaquin Miller Park with Jill.

Friday Aug 25, 2017 #

Ping Pong 45:00 [1]
rhr:53 slept:7.8 weight:74.3kg

Robot
3 PM

Exercycle 19:00 intensity: (1:07 @0) + (33 @1) + (1:42 @2) + (4:30 @3) + (5:13 @4) + (5:55 @5) 0.34 km (55:53 / km) +6m 51:34 / km
ahr:137 max:168

Thursday Aug 24, 2017 #

Ping Pong 2:00:00 [1]
rhr:52 slept:7.8 weight:73.9kg

Barbell 1:00:00 [4]

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Wednesday Aug 23, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.5 weight:74.3kg

MTZ

Tuesday Aug 22, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.5 weight:74.5kg

WCHC
4 PM

Exercycle 11:14 intensity: (44 @0) + (1:12 @1) + (1:23 @2) + (3:09 @3) + (2:56 @4) + (1:50 @5) 0.37 km (30:12 / km) +280m 6:20 / km
ahr:129 max:159

Legs tired. Only did 4 intervals.

Monday Aug 21, 2017 #

Ping Pong 1:00:00 [1]
rhr:51 slept:7.4 weight:75.1kg

Robot

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

Sunday Aug 20, 2017 #

10 AM

Walking 48:21 intensity: (10:08 @0) + (34:36 @1) + (40 @2) + (2:57 @3) 5.02 km (9:38 / km) +4m 9:35 / km
ahr:101 max:112 rhr:51 slept:8.3 weight:74.9kg

Woke up with sore back. Also, lateral aspect of right knee has been bothering me for 3 weeks or so. Decided just to do a brisk walk around the lake.

Saturday Aug 19, 2017 #

Walking 2:15:00 [1] 8.1 km (16:40 / km)
rhr:51 slept:8.5 weight:74.5kg

Walked with Jill to cleaners, then around lake to farmer's market, had a hot dog at Top Dog, then up Grand to Ace hardwaare, and back through the Rose Garden and Adams Stl

Ping Pong 1:00:00 [1]

Good session with robot.

Friday Aug 18, 2017 #

Ping Pong 1:00:00 [1]
rhr:52 slept:7.3 weight:74.4kg

Showed robot to Val, and then played 4 games.

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

MTZ

Thursday Aug 17, 2017 #

Ping Pong 2:00:00 [1]
rhr:51 slept:6.7 weight:74.2kg

Barbell 1:00:00 [4]

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Wednesday Aug 16, 2017 #

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

WCHC
4 PM

Exercycle (Intervals) 17:00 intensity: (1:40 @0) + (1:19 @1) + (1:50 @2) + (4:03 @3) + (4:38 @4) + (3:30 @5) 0.33 km (51:31 / km) +4m 48:22 / km
ahr:131 max:164 rhr:50 slept:7.3 weight:74.2kg

Tuesday Aug 15, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:50 slept:7.4 weight:74.3kg

WCHC

Ping Pong 45:00 [1]

Robot

Monday Aug 14, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:8.1 weight:74.5kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:00:00 [1]

Piedmont Gardens Tournament

Sunday Aug 13, 2017 #

Ping Pong 1:00:00 [1]

10 AM

Orienteering 1:59:12 intensity: (1:56:05 @0) + (1:53 @1) + (1:14 @3) 5.97 km (19:59 / km) +75m 18:48 / km
ahr:80 max:105 rhr:51 slept:8.0 weight:75.2kg

Presidio, Fort Scott map.

Walked course with Barry Galvin, a first timer.

Saturday Aug 12, 2017 #

Walking 1:52:00 [1] 5.2 km (21:32 / km)
rhr:52 slept:7.1 weight:74.3kg

Walked with Jill to Piedmont Avenue.

Friday Aug 11, 2017 #

Ping Pong 30:00 [1]

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

1 PM

Exercycle 18:00 intensity: (19 @0) + (25 @1) + (1:23 @2) + (4:53 @3) + (5:16 @4) + (5:44 @5) 0.49 km (37:07 / km) +114m 17:02 / km
ahr:139 max:165 rhr:50 slept:8.2 weight:74.5kg

Thursday Aug 10, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.8 weight:74.5kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Ping Pong 2:15:00 [1]

Wednesday Aug 9, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:517 slept:7.6 weight:74.5kg

Tuesday Aug 8, 2017 #

Ping Pong 45:00 [1]
rhr:50 slept:7.6 weight:74.3kg

Robot

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

WCHC

Monday Aug 7, 2017 #

Ping Pong 1:30:00 [1]

30 min with Jill and 1 hour with robot.
10 AM

Walk/Jog 43:15 intensity: (13 @0) + (5:04 @1) + (11:17 @2) + (26:24 @3) + (17 @4) 5.05 km (8:34 / km) +4m 8:32 / km
ahr:121 max:136 rhr:50 slept:8.4 weight:73.8kg

Lake Merritt. Legs very tired and knees hurt. Jogged slowly half way, then walked/jogged 1 minute each for second half. I think I have dropped to another lower rung on the fitness ladder. Just can't run anymore consistently, ever since the end of February. Oh well, I'll just try to keep moving as long as I can.

Sunday Aug 6, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:8.6 weight:74.8kg

Ping Pong 1:00:00 [1]

Robot

Saturday Aug 5, 2017 #

Note
rhr:52 slept:8.7 weight:74kg

Went to benefit luncheon as Spring Lake Village. Left at 9:15 and didn't get back to 4:00.

Friday Aug 4, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.3 weight:74kg

MTZ

Thursday Aug 3, 2017 #

Ping Pong 2:15:00 [1]

4 PM

Running (Treadmill intervals) 19:59 intensity: (1:57 @0) + (55 @1) + (51 @2) + (4:43 @3) + (5:08 @4) + (6:25 @5) 0.82 km (24:15 / km) +4m 23:39 / km
ahr:136 max:172 rhr:50 slept:8.2 weight:74kg

Wednesday Aug 2, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51 slept:7.2 weight:74kg

MTZ

Tuesday Aug 1, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.6 weight:74.4kg

WCHC

Ping Pong 45:00 [1]

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