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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Mar 13, 2022:

activity # timemileskm+m
  Walking12 8:43:31 25.89(20:13) 41.66(12:34) 134
  Orienteering1 2:01:58 3.62(33:39) 5.83(20:55) 195
  Strength training2 2:00:00
  Bird Walk1 1:38:38 1.86(52:57) 3.0(32:54) 3
  Table Tennis Singles3 45:00
  Rowing1 30:13 4.35(6:57) 7.0(4:19)
  Total15 15:39:20 35.72 57.49 333
  [1-5]15 11:07:00
averages - sleep:7.8 rhr:120 weight:74.4kg

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MoTuWeThFrSaSu

Sunday Mar 13, 2022 #

10 AM

Walking 14:46 intensity: (11:58 @0) + (2:34 @1) + (14 @3) 1.04 km (14:10 / km) +88m 9:57 / km
ahr:94 max:106

Walk to start.

Orienteering 2:01:58 intensity: (1:15:06 @0) + (30:42 @1) + (9:23 @2) + (6:35 @3) + (12 @4) 5.83 km (20:55 / km) +195m 17:55 / km
ahr:96 max:141 rhr:54 slept:6.5 weight:74.2kg

Joe Grant Brown. I didn't think it was a very interesting course. Just connect the dots without much if any route choice. More like a long physical middle distance course, or even a short course at the end. Since the course was run by the NROTC group yesterday, huge elephant paths, which took what little interest there was to the course away. New map had good contours, but some vegetation, particularly fight, was not mapped. 4 to 5 had a big swatch of white forest along the line to the control, but I couldn't find a way without going through lots of PO. Several bobbles, with a big error on 8. Followed an elephant path instead of going the way I had originally planned. Also lost some time on 1 and 4, particularly the latter. Stayed too low to 6, as the control looked like it was on the steep hillside, but would have been better to stay on the ridge.

Walking 31:00 intensity: (14:12 @0) + (13:06 @1) + (1:50 @2) + (1:52 @3) 1.97 km (15:46 / km) +42m 14:15 / km
ahr:99 max:120

Walk back from the finish.

Saturday Mar 12, 2022 #

Walking 20:00 [1] 1.7 km (11:46 / km)

10140 steps.

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

10140 steps.
11 AM

Bird Walk 1:38:38 intensity: (1:33:13 @0) + (4:09 @1) + (18 @2) + (58 @3) 3.0 km (32:54 / km) +3m 32:44 / km
ahr:75 max:115 rhr:54 slept:8.0 weight:74.2kg

Elsie Roemer mud flats. Very low tide. Hard to see the birds.
https://ebird.org/checklist/S104703595
3 PM

Walking 27:58 intensity: (1:27 @0) + (7:58 @1) + (14 @2) + (2:41 @3) + (14:00 @4) + (1:38 @5) 1.95 km (14:22 / km)
ahr:126 max:158

Short LM loop.

Friday Mar 11, 2022 #

Table Tennis Singles 15:00 [1]

Strength training 1:00:00 [4]
rhr:52 slept:8.0 weight:75.2kg

Walking 1:05:00 [1] 5.4 km (12:02 / km)

11180 steps.
3 PM

Walking 26:14 intensity: (21:50 @0) + (1:58 @1) + (38 @2) + (1:48 @3) 2.07 km (12:39 / km)
ahr:94 max:115

Short LM loop.

Thursday Mar 10, 2022 #

Table Tennis Singles 15:00 [1]

11 AM

Walking 1:08:17 intensity: (1:10 @0) + (14:13 @1) + (44:34 @2) + (8:20 @3) 5.23 km (13:04 / km)
ahr:112 max:134 rhr:53 slept:8.0 weight:74.6kg

Walked around Lake Merritt.

Wednesday Mar 9, 2022 #

Walking 50:00 [1] 4.8 km (10:25 / km)

9321 steps.
11 AM

Rowing 30:13 intensity: (1:37 @0) + (3 @1) + (2:04 @2) + (15:28 @3) + (10:48 @4) + (13 @5) 7.0 km (4:19 / km)
ahr:128 max:150 rhr:523 slept:8.0 weight:74.1kg

Heart rate monitor did not seem to be working properly.
2 PM

Walking 8:07 intensity: (6:20 @0) + (1:42 @1) + (5 @3) 0.55 km (14:39 / km) +4m 14:09 / km
ahr:95 max:108

Walked to Target.

Walking 19:25 intensity: (14:50 @0) + (3:54 @1) + (41 @3) 1.41 km (13:47 / km)
ahr:94 max:105

Walked back from Target and then to Lee street and Grand and back. Legs really tired.

Tuesday Mar 8, 2022 #

Strength training 1:00:00 [4]
rhr:53 slept:8.0 weight:73.9kg

Walking 48:00 [1] 4.0 km (12:00 / km)

8972 steps.
2 PM

Walking 28:07 intensity: (4:04 @0) + (22:37 @1) + (41 @2) + (45 @3) 2.03 km (13:52 / km)
ahr:102 max:117

LM short loop.

Monday Mar 7, 2022 #

Table Tennis Singles 15:00 [1]

Walking 1:05:00 [1] 5.5 km (11:49 / km)
rhr:53 slept:8.0 weight:74.3kg

11240 steps.
3 PM

Walking 26:37 intensity: (26:33 @0) + (4 @3) 2.01 km (13:13 / km)
ahr:91 max:99

Short loop of LM and gardens.

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