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Training Log Archive: evancuster

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Walking36 29:26:19 93.96(18:48) 151.21(11:41) 93
  Strength training9 9:45:00
  Walking with Jill4 8:26:58 15.05(33:41) 24.22(20:56) 3
  Running4 2:29:58 11.75(12:46) 18.91(7:56) 109
  Rowing4 1:57:35 13.05 21.0
  Total47 52:05:50 133.81 215.35 204
  [1-5]47 39:40:18
averages - sleep:9.9 rhr:51 weight:72.7kg

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Saturday Oct 31, 2020 #

Walking 30:00 [1] 2.3 km (13:03 / km)

13500 steps.
10 AM

Walking with Jill 2:26:41 intensity: (2:10:59 @0) + (5:34 @1) + (5:51 @2) + (4:17 @3) 6.48 km (22:39 / km)
ahr:84 max:130 rhr:51 slept:72.8 weight:72.9kg

another nice walk along the Alamed mud flats. Took my binoculars, and started trying to identify the birds again. Saw lots of willets and long billed curlews.

Friday Oct 30, 2020 #

Walking 43:00 [3] 3.3 km (13:02 / km)

12150 steps.
11 AM

Walking 54:47 intensity: (37:17 @0) + (7:52 @1) + (5:15 @2) + (4:05 @3) + (18 @4) 5.32 km (10:18 / km) +3m 10:17 / km
ahr:98 max:138 rhr:50 slept:8.1 weight:72.9kg

Lake Merritt walk. Nice brisk walk. Under 55 minutes.

Thursday Oct 29, 2020 #

Strength training 1:05:00 [4]
rhr:50 slept:7.5 weight:72.6kg

Walking 1:10:00 [1] 5.9 km (11:52 / km)

Wednesday Oct 28, 2020 #

Walking 37:00 [1] 3.1 km (11:56 / km)

7400 steps.
11 AM

Rowing (Intervals) 29:29 intensity: (33 @0) + (14 @1) + (14 @2) + (2:19 @3) + (9:32 @4) + (16:37 @5) 7.0 km (4:13 / km)
ahr:148 max:163 rhr:49 slept:8.0 weight:72.3kg

Tuesday Oct 27, 2020 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

Dental appointment and eye pressure test. No time for exercise.

7500 steps.

Monday Oct 26, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:7.5 weight:73.1kg

Walking 1:07:00 [1] 5.5 km (12:11 / km)

8400 steps.

Sunday Oct 25, 2020 #

Walking 25:00 [1] 2.5 km (10:00 / km)

11600 steps.
10 AM

Running 34:51 intensity: (10 @0) + (6 @1) + (5 @2) + (3:37 @3) + (12:54 @4) + (17:59 @5) 5.03 km (6:56 / km)
ahr:148 max:167 rhr:51 slept:7.8 weight:72.8kg

Lake Merritt run. My 4th Sunday of the month virtual 5k for LMJS. Good effort. Broke 35 minutes. First time this year. Instead of running 1 minute, walking 1 minute, I ran 1:15 and then walked 45 seconds. Managed to keep up my speed, but not get too tired.

Saturday Oct 24, 2020 #

Walking 40:00 [1] 3.3 km (12:07 / km)

12500 steps.
10 AM

Walking with Jill 2:01:39 intensity: (1:55:45 @0) + (12 @1) + (27 @2) + (1:11 @3) + (4:00 @4) + (4 @5) 5.74 km (21:12 / km) +3m 21:09 / km
ahr:78 max:150 rhr:51 slept:7.5 weight:72.8kg

Alameda beach walk to Bay Farm Island and back.

Friday Oct 23, 2020 #

Walking 45:00 [1] 3.6 km (12:30 / km)

13000 steps.
11 AM

Walking 1:09:06 intensity: (1:07:37 @0) + (1:02 @1) + (10 @2) + (17 @3) 5.54 km (12:29 / km) +40m 12:02 / km
ahr:86 max:124 rhr:51 slept:8.0 weight:72.8kg

Walked up Piedmont Avenue to Honey Baked Ham and Piedmont Grocery and back.

Thursday Oct 22, 2020 #

Strength training 1:05:00 [4]
rhr:52 slept:7.6 weight:72.8kg

didn't do right biceps curls or right handed row because of sore medial humeral epicondyle, probably a tendinitis. Had this before, and can linger a long time.

Walking 1:10:00 [1] 5.8 km (12:04 / km)

Wednesday Oct 21, 2020 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

11 AM

Rowing (Intervals) 29:12 intensity: (50 @0) + (16 @1) + (21 @2) + (5:33 @3) + (10:59 @4) + (11:13 @5) 7.0 km (4:10 / km)
ahr:143 max:160 rhr:51 slept:7.3 weight:72.8kg

Tuesday Oct 20, 2020 #

Walking 38:00 [1] 3.2 km (11:52 / km)

12250 steps.
11 AM

Walking 1:01:13 intensity: (50:43 @0) + (3:08 @1) + (4:39 @2) + (2:43 @3) 5.37 km (11:24 / km) +2m 11:23 / km
ahr:89 max:116 rhr:51 slept:7.5 weight:72.7kg

Lake Merritt walk

Monday Oct 19, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:7.7 weight:72.4kg

Walking 1:04:00 [1] 5.3 km (12:05 / km)

8000 steps.

Sunday Oct 18, 2020 #

10 AM

Running 38:40 intensity: (53 @0) + (2:06 @1) + (5:03 @2) + (28:26 @3) + (2:12 @4) 3.8 km (10:11 / km) +109m 8:54 / km
ahr:122 max:138 rhr:50 slept:7.1 weight:72.8kg

Partial Rose Garden run. Really slow. Right calf started to twinge at about the freeway overpass on the way back, and decided to stop running (Hah!) and walk the rest of the way.

Walking 22:56 intensity: (15:59 @0) + (3:41 @1) + (1:54 @2) + (1:22 @3) 1.8 km (12:46 / km)
ahr:95 max:112

End of Rose Garden "run". Right calf started to twinge, so just walked the rest of the way home.

Saturday Oct 17, 2020 #

Walking 25:00 [1] 2.0 km (12:30 / km)

12666 steps.
9 AM

Walking with Jill 2:07:47 intensity: (2:02:26 @0) + (4:04 @1) + (8 @2) + (1:09 @3) 6.36 km (20:06 / km)
ahr:81 max:126 rhr:51 slept:7.0 weight:72.5kg

Walked from Sushi House past marsh, over bicycle bridge and then to shoreline Park and back.

Friday Oct 16, 2020 #

Walking 50:00 [1] 4.2 km (11:54 / km)

8600 steps.
11 AM

Walking 20:34 intensity: (19:55 @0) + (21 @1) + (5 @2) + (13 @3) 1.56 km (13:10 / km) +1m 13:06 / km
ahr:88 max:126

Thursday Oct 15, 2020 #

Strength training 1:05:00 [4]
rhr:53 slept:7.25 weight:73.1kg

Walking 1:00:00 [1] 5.3 km (11:19 / km)

8143 steps.

Wednesday Oct 14, 2020 #

11 AM

Rowing 29:38 intensity: (47 @0) + (14 @1) + (22 @2) + (4:58 @3) + (18:06 @4) + (5:11 @5)
ahr:142 max:159 rhr:52 slept:7.4 weight:73.4kg

Tuesday Oct 13, 2020 #

Walking 55:00 [1] 4.5 km (12:13 / km)

12820 steps.
11 AM

Walking 41:41 intensity: (20:27 @0) + (17:29 @1) + (3:45 @3) 3.03 km (13:45 / km) +20m 13:19 / km
ahr:97 max:108

Walking 10:36 intensity: (2:57 @0) + (6:18 @1) + (21 @2) + (1:00 @3) 0.77 km (13:45 / km)
ahr:101 max:113

Monday Oct 12, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:7.7 weight:72.5kg

Walking 52:00 [1] 4.3 km (12:06 / km)

6500 steps.

Sunday Oct 11, 2020 #

Walking 30:00 [1] 2.3 km (13:03 / km)

10 AM

Running 38:28 intensity: (14 @0) + (5 @1) + (44 @2) + (7:36 @3) + (20:36 @4) + (9:13 @5) 5.04 km (7:38 / km)
ahr:144 max:154 rhr:51 slept:7.8 weight:72.5kg

Trying to build up my endurance. Ran 1 k, then walked a minute, then ran another k, walked a minute, etc. My time was worse than just alternating 1 minute run, 1 minute walk.

Saturday Oct 10, 2020 #

Walking 24:00 [1] 2.0 km (12:00 / km)

11 AM

Walking with Jill 1:50:51 intensity: (1:49:42 @0) + (45 @1) + (4 @2) + (20 @3) 5.65 km (19:37 / km)
ahr:76 max:113 rhr:52 slept:7.5 weight:72.9kg

Southern portion of Alameda beach walk, through dirt path by marshy area, over bicylcel bridge and left on bike trail to pond, and back. Had lunch on beach after walk.

Friday Oct 9, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:7.25 weight:72.7kg

Walking 1:00:00 [1] 5.5 km (10:55 / km)

8400 steps.

Thursday Oct 8, 2020 #

Walking 50:00 [3] 4.5 km (11:07 / km)
rhr:52 slept:7.5 weight:72.4kg

2 meeting day. Did not get out of apartment.

Wednesday Oct 7, 2020 #

Walking 50:00 [1] 4.6 km (10:52 / km)

7000 steps.
11 AM

Rowing 29:16 intensity: (32 @0) + (20 @1) + (13 @2) + (3:42 @3) + (11:18 @4) + (13:11 @5) 7.0 km (4:11 / km)
ahr:145 max:160 rhr:51 slept:7.5 weight:72.7kg

Usual intervals.

Tuesday Oct 6, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:7.5 weight:72.7kg

Walking 55:00 [2] 4.5 km (12:13 / km)

Monday Oct 5, 2020 #

Walking 1:20:00 [1] 7.5 km (10:40 / km)
rhr:51 slept:7.5 weight:72.8kg

11000 steps.

Sunday Oct 4, 2020 #

Walking 30:00 [1] 2.7 km (11:07 / km)

11610 stes.
10 AM

Running 37:59 intensity: (52 @0) + (8 @1) + (1:07 @2) + (10:13 @3) + (16:56 @4) + (8:43 @5) 5.05 km (7:31 / km)
ahr:140 max:165 rhr:50 slept:7.8 weight:72.6kg

Usual run/walk around lake. Legs tireder today than last week. Relly should do a second run a week.

Saturday Oct 3, 2020 #

Walking 35:00 [1] 3.0 km (11:40 / km)

10800 steps.
11 AM

Walking 24:18 intensity: (20:46 @0) + (2:51 @1) + (13 @2) + (28 @3) 2.08 km (11:41 / km) +27m 10:59 / km
ahr:94 max:115

Walking 26:08 [0] 2.05 km (12:44 / km)
ahr:80 max:96 rhr:51 slept:7.5 weight:72.2kg

Friday Oct 2, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:7.5 weight:72.2kg

First lower leg workout in 8 days. Legs tired.

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

8000 steps indoors. Bad air.

Thursday Oct 1, 2020 #

Walking 1:10:00 [1] 7.0 km (10:00 / km)
rhr:51 slept:7.7 weight:72.6kg

9117 steps indoors. Long 2 hour semi annual meeting.

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