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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Walking28 18:32:16 58.22(19:06) 93.69(11:52) 215
  Strength training9 9:47:00
  Walking with Jill5 6:35:45 13.6(29:05) 21.89(18:05) 46
  Orienteering2 4:02:58 6.72(36:09) 10.82(22:27) 244
  Rowing6 2:59:56 17.73(10:09) 28.53(6:18)
  Running4 1:49:43 9.66(11:22) 15.54(7:04) 1
  Exercycle9 52:51 0.3 0.49 2
  Total47 44:40:29 106.24 170.97 508
  [1-5]46 31:32:00
averages - sleep:7.5 rhr:49 weight:72.9kg

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Friday Jul 31, 2020 #

Walking 46:00 [2] 4.2 km (10:57 / km)
rhr:48 slept:7.4 weight:73kg

Walked to Piedmont Grocery and back.

10126 steps.
11 AM

Walking 23:11 intensity: (22:50 @0) + (7 @1) + (14 @3) 2.01 km (11:31 / km)
ahr:91 max:100

Walking 23:58 intensity: (23:48 @0) + (4 @1) + (6 @3) 2.15 km (11:09 / km) +26m 10:31 / km
ahr:91 max:102

Thursday Jul 30, 2020 #

Exercycle 5:00 [3]
ahr:118 max:138 rhr:48 slept:7.5 weight:72.9kg

Strength training 1:05:00 [4]

Walking 30:00 [1] 2.0 km (15:00 / km)

5886 steps.
11 AM

Exercycle 2:05 intensity: (20 @0) + (3 @1) + (1 @2) + (1:31 @3) + (10 @4) 0.07 km (28:56 / km)
ahr:119 max:138

Wednesday Jul 29, 2020 #

Rowing 29:41 [4] 7.0 km (4:14 / km)
ahr:148 max:161 rhr:50 slept:7.8 weight:72.9kg

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

5817 steps.
10 AM

Rowing 29:40 intensity: (32 @0) + (19 @1) + (11 @2) + (2:52 @3) + (7:58 @4) + (17:48 @5) 2.58 km (11:31 / km)
ahr:148 max:161

Tuesday Jul 28, 2020 #

Walking 41:21 [2] 3.2 km (12:55 / km)
ahr:93 max:125 rhr:48 slept:7.0 weight:72.3kg (injured)

Relatively slow walk on west side of lake to toilets and back. Minimal sensation in right calf, no pain. Don't want to push it though.

8640 steps.
11 AM

Walking 41:21 intensity: (30:00 @0) + (3:22 @1) + (5:52 @2) + (2:07 @3) 3.19 km (12:57 / km)
ahr:93 max:125

Monday Jul 27, 2020 #

Exercycle 10:00 [4]
ahr:131 max:159 rhr:47 slept:7.3 weight:72.5kg

Strength training 58:00 [4]
(injured)

Leg feels much better, but didn't do squats.

Walking 30:00 [1] 2.0 km (15:00 / km)

5924 steps.
10 AM

Exercycle 10:05 intensity: (40 @0) + (35 @1) + (1:26 @2) + (3:30 @3) + (3:20 @4) + (34 @5) 0.12 km (1:24:02 / km)
ahr:128 max:159

Sunday Jul 26, 2020 #

Walking 38:00 [1] 2.3 km (16:31 / km)
ahr:93 max:106

Walk back home after leg pull.

Running (Intervals) 19:14 [4] 2.8 km (6:52 / km)
ahr:142 max:165 rhr:48 slept:8.0 weight:73kg (injured)

Lake Merritt intervals. Half way around the lake, I felt a sharp pain in my right calf. At first I thought it was a cramp. Sat down and massaged it, but still hurt a lot. I think I tore my calf muscle. Hobbled home.
11 AM

Running 19:13 intensity: (26 @0) + (9 @1) + (3 @2) + (5:04 @3) + (6:21 @4) + (7:10 @5) 2.79 km (6:54 / km)
ahr:142 max:165

Walking with Jill 37:49 intensity: (33:41 @0) + (2:05 @1) + (2:03 @3) 2.3 km (16:26 / km) +5m 16:16 / km
ahr:93 max:106

Saturday Jul 25, 2020 #

Walking with Jill 1:50:00 [1] 5.4 km (20:22 / km)
rhr:51 slept:7.7 weight:73.1kg

Walk with Jill to Rose Garden, then down Grand, and back along the lake.
10 AM

Orienteering 1:50:52 intensity: (20:37 @0) + (18:27 @1) + (28:27 @2) + (28:05 @3) + (10:54 @4) + (4:22 @5) 5.41 km (20:30 / km) +51m 19:34 / km
ahr:115 max:219

Friday Jul 24, 2020 #

Strength training 1:05:00 [4]
rhr:48 slept:7.5 weight:73.4kg

Exercycle 5:00 [3]

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

5600 steps
10 AM

Exercycle 5:05 intensity: (49 @0) + (8 @1) + (1:10 @2) + (2:12 @3) + (46 @4) 0.2 km (24:48 / km) +2m 23:32 / km
ahr:118 max:138

Thursday Jul 23, 2020 #

Walking 1:02:00 [2] 5.6 km (11:04 / km)
rhr:49 slept:7.3 weight:73.1kg

Lake Merritt.

10788 steps
11 AM

Walking 1:02:22 intensity: (53:05 @0) + (5:15 @1) + (1:23 @2) + (2:39 @3) 5.66 km (11:01 / km)
ahr:94 max:120

Wednesday Jul 22, 2020 #

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

5210 steps
10 AM

Rowing (Intervals) 29:38 intensity: (36 @0) + (12 @1) + (8 @2) + (2:05 @3) + (8:20 @4) + (18:17 @5) 2.41 km (12:18 / km)
ahr:149 max:163 rhr:49 slept:7.7 weight:72.9kg

20 second all out with 40 second recovery x 30

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 

Strength training 1:10:00 [4]

11 AM

Exercycle 5:10 intensity: (5 @0) + (22 @1) + (38 @2) + (4:05 @3) 0.09 km (57:24 / km)
ahr:123 max:133 rhr:48 slept:7.3 weight:72.6kg

4 PM

Walking 47:57 intensity: (39:01 @0) + (5:46 @1) + (26 @2) + (2:44 @3) 4.26 km (11:15 / km)
ahr:95 max:112

Monday Jul 20, 2020 #

3 PM

Walking 20:35 [0] 1.56 km (13:12 / km)
ahr:85 max:91

Basically a rest day. Was too tired and sore to do a strength work out. Only walked to and from the bank.

4685 steps.

Sunday Jul 19, 2020 #

10 AM

Walking 16:07 intensity: (7:56 @0) + (3:20 @1) + (1:14 @2) + (3:27 @3) + (10 @4) 0.81 km (20:01 / km) +62m 14:26 / km
ahr:102 max:135

Walk to start. Stopped watch too soon, as I was confused because there was a trail junction that looked similar to the one at the start. Had to go another 0.7 km.

Orienteering 2:12:06 intensity: (54:32 @0) + (35:48 @1) + (23:09 @2) + (18:37 @3) *** 5.41 km (24:25 / km) +192m 20:44 / km
ahr:102 max:131

Annadel corona course. Nice course. Very technical. Only big error on number 11. Got confused by lack of mapped fight. Relocated at rock wall and had to go back.

Walking 44:43 intensity: (33:13 @0) + (9:13 @1) + (26 @2) + (1:51 @3) 2.61 km (17:08 / km)
ahr:95 max:112

Walk back from finish. Really steep rocky trail along a canyon back to mail trail to the car.

Saturday Jul 18, 2020 #

11 AM

Walking with Jill 54:56 intensity: (53:33 @0) + (31 @1) + (34 @2) + (18 @3) 3.1 km (17:42 / km) +38m 16:41 / km
ahr:73 max:120 rhr:48 slept:7.3 weight:73.2kg

Grand, Euclid, Adams, MacArthur, Vernon walk with Jill.

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival
 
11 AM

Walking 57:46 intensity: (53:11 @0) + (2:33 @1) + (27 @2) + (1:35 @3) 5.36 km (10:47 / km)
ahr:81 max:121 rhr:49 slept:7.5 weight:72.7kg

Lake Merritt.

10155 steps.

Thursday Jul 16, 2020 #

Strength training 1:10:00 [4]

Used my new pull up bar. 7.5 pull ups.

Walking 20:00 [1] 2.0 km (10:00 / km)

5500 steps.
11 AM

Exercycle 5:26 intensity: (44 @0) + (3 @1) + (4 @2) + (1:28 @3) + (3:07 @4)
ahr:129 max:146 rhr:48 slept:7.5 weight:72.9kg

Warm up for strength training.

Wednesday Jul 15, 2020 #

10 AM

Rowing (intervals) 30:07 intensity: (56 @0) + (21 @1) + (9 @2) + (2:37 @3) + (11:18 @4) + (14:46 @5) 7.0 km (4:18 / km)
ahr:145 max:160 rhr:48 slept:8.0 weight:72.6kg

4 PM

Walking 14:05 intensity: (11:01 @0) + (1:54 @1) + (1:10 @3) 1.19 km (11:51 / km)
ahr:96 max:108

Walk to UPS store.

6000 steps.

Tuesday Jul 14, 2020 #

10 AM

Walking 1:06:35 intensity: (58:14 @0) + (5:02 @1) + (42 @2) + (2:37 @3) 5.47 km (12:10 / km) +40m 11:44 / km
ahr:90 max:126 rhr:49 slept:7.3 weight:73.1kg

Piedmont Avenue to Honey Baked Ham and La Farine.

11500 steps.

Monday Jul 13, 2020 #

10 AM

Running (Intervals) 35:01 intensity: (11 @0) + (7 @1) + (3 @2) + (6:31 @3) + (12:47 @4) + (15:22 @5) 4.92 km (7:07 / km)
ahr:146 max:171 rhr:50 slept:7.7 weight:72.6kg

Lake Merritt. However, stopped with 200 meters left because my right AirPod fell out of my ear and bounced into the lake. Very frustrating. Turned out I had forgotten to take out my regular hearing aids, so the AirPods didn't fit tightly.

Usual intervals run 1 minute, walk 1 minute.

Otherwise a good run.

Sunday Jul 12, 2020 #

Exercycle 5:00 [3]
rhr:48 slept:7.2 weight:72.5kg

Strength training 1:05:00 [4]

Walking 20:00 [1] 2.0 km (10:00 / km)

6850 steps.

Saturday Jul 11, 2020 #

10 AM

Walking with Jill 1:47:17 intensity: (1:47:11 @0) + (6 @3) 5.84 km (18:21 / km) +1m 18:20 / km
ahr:73 max:99 rhr:50 slept:7.1 weight:73kg

Lake Merritt.

12100 total.

Friday Jul 10, 2020 #

11 AM

Walking 58:32 intensity: (1:55 @0) + (4:08 @1) + (18:51 @2) + (32:51 @3) + (47 @4) 5.23 km (11:12 / km)
ahr:118 max:137 rhr:50 slept:7.0 weight:72.5kg

Lake Merritt walk.

10606 steps.

Walking 11:06 intensity: (40 @0) + (9:19 @1) + (1:00 @2) + (7 @3) 0.98 km (11:18 / km)
ahr:104 max:117

Thursday Jul 9, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:8.0 weight:72.9kg

Walking 20:00 [1] 2.0 km (10:00 / km)

5000 steps.

Wednesday Jul 8, 2020 #

10 AM

Rowing (Intervals) 29:52 intensity: (46 @0) + (12 @1) + (8 @2) + (2:54 @3) + (10:01 @4) + (15:51 @5) 2.55 km (11:43 / km)
ahr:148 max:163 rhr:48 slept:7.3 weight:72.7kg

Walking 32:52 intensity: (19 @1) + (9:30 @2) + (23:03 @3) 2.3 km (14:17 / km) +19m 13:44 / km
ahr:116 max:126

Walk to Piedmont Grocery.

Walking 31:41 intensity: (25 @0) + (2:25 @1) + (8:45 @2) + (20:06 @3) 2.3 km (13:48 / km)
ahr:115 max:129

Tuesday Jul 7, 2020 #

3 PM

Walking 31:39 intensity: (3:02 @0) + (7:28 @1) + (14:39 @2) + (6:30 @3) 2.87 km (11:03 / km) +34m 10:26 / km
ahr:110 max:124 rhr:48 slept:6.9 weight:72.8kg

Grand, Euclid, Vernon

7767 total steps.

Monday Jul 6, 2020 #

11 AM

Walking 55:41 intensity: (48:13 @0) + (4:16 @1) + (3:12 @3) 5.24 km (10:38 / km)
ahr:93 max:109 rhr:49 slept:7.2 weight:73.5kg

Walk around Lake Merritt.

10252 steps.

Sunday Jul 5, 2020 #

Strength training 1:05:00 [4]
rhr:49 slept:7.0 weight:73.1kg

1 PM

Walking 38:04 intensity: (18:07 @0) + (16:12 @1) + (1:12 @2) + (2:33 @3) 2.94 km (12:56 / km) +34m 12:13 / km
ahr:100 max:114

Saturday Jul 4, 2020 #

10 AM

Walking with Jill 1:25:43 intensity: (1:24:45 @0) + (12 @1) + (46 @3) 5.24 km (16:21 / km) +2m 16:19 / km
ahr:74 max:100 rhr:49 slept:8.0 weight:73.3kg

Walk with Jill along Alameda beach and back.

11320 total steps.

Friday Jul 3, 2020 #

10 AM

Running (Intervals) 36:15 intensity: (8 @0) + (2 @1) + (5 @2) + (4:09 @3) + (14:23 @4) + (17:28 @5) 5.03 km (7:12 / km) +1m 7:12 / km
ahr:148 max:169 rhr:49 slept:7.7 weight:73.3kg

Usual 1 minute intervals around the lake. Felt pretty good.

Thursday Jul 2, 2020 #

Strength training 1:04:00 [4]
rhr:51 slept:7.6 weight:73.5kg

Walking 20:00 [1] 2.0 km (10:00 / km)

4600 steps.

Wednesday Jul 1, 2020 #

10 AM

Rowing 30:58 intensity: (42 @0) + (16 @1) + (13 @2) + (2:57 @3) + (6:37 @4) + (20:13 @5) 7.0 km (4:25 / km)
ahr:150 max:165 rhr:48 slept:7.7 weight:73.3kg

3 PM

Walking 16:40 intensity: (1:59 @0) + (11:09 @1) + (1:52 @2) + (1:40 @3) 1.27 km (13:10 / km)
ahr:105 max:117

Walk to UPS Store and back.

7500 total steps

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