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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Dec 4, 2022:

activity # timemileskm+m
  Walking13 10:03:51 30.53(19:47) 49.13(12:18) 1
  Strength training2 1:55:00
  Orienteering1 1:22:30 3.17(26:02) 5.1(16:11)
  Rowing1 30:07 4.35(6:55) 7.0(4:18)
  Table Tennis Singles2 22:00
  Ping Pong1 15:00
  Total14 14:28:28 38.04 61.23 1
  [1-5]13 11:43:06
averages - sleep:7.9 rhr:53 weight:74.4kg

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MoTuWeThFrSaSu

Sunday Dec 4, 2022 #

Orienteering 1:22:30 [3] 5.1 km (16:11 / km)
ahr:110 max:130 rhr:54 slept:8.0 weight:75kg

Brown course at Spring Lake. First time I have been at SL in years. Much more technical than I remember, partly because of different part of park and partly due to new better map. Got confused going to 2. Thought the vertical red lines were out of bounds for private homes, and couldn't figure out where I was. I was actually in the OOB campground. Took a while to relocate. Then generally OK except for a suboptimal route choice to 3 (should have stayed on the road), the hidden control at 5, and the steep rocky descent from 10 to 11. My Garmin GPS watch locked up on my so I didn't get my route. However, I figured out how to download a gpx file from my Apple watch.

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

12739 steps.

Brown - Splits

Saturday Dec 3, 2022 #

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

10587 steps.
10 AM

Walking 55:06 intensity: (52:04 @0) + (2:23 @1) + (4 @2) + (35 @3) 3.99 km (13:48 / km)
ahr:88 max:117 rhr:54 slept:8.0 weight:74.4kg

Half way around the lake and back. Legs tired.

Friday Dec 2, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:8.0 weight:74.4kg

Table Tennis Singles 12:00 [1]

Walking 1:05:00 [1] 5.5 km (11:49 / km)

10593 steps.
3 PM

Walking 22:17 intensity: (20:01 @0) + (1:18 @1) + (38 @2) + (20 @3) 1.63 km (13:42 / km)
ahr:87 max:127

Walk to bankl

Thursday Dec 1, 2022 #

Walking 55:00 [1] 4.4 km (12:30 / km)

10392 steps.

Ping Pong 15:00 [1]

4 PM

Walking 30:02 [0] 2.45 km (12:15 / km) +1m 12:14 / km
ahr:86 max:97 rhr:53 slept:7.5 weight:74kg

LM loop.

Wednesday Nov 30, 2022 #

Walking 1:15:00 [1] 6.2 km (12:06 / km)

12831 steps.
11 AM

Rowing 30:07 intensity: (45 @0) + (13 @1) + (11 @2) + (5:46 @3) + (13:55 @4) + (9:17 @5) 7.0 km (4:18 / km)
ahr:142 max:159 rhr:53 slept:8.0 weight:74.5kg

Good cardio workout.
3 PM

Walking 29:56 intensity: (19:39 @0) + (1:07 @1) + (6:04 @2) + (2:07 @3) + (50 @4) + (9 @5) 2.34 km (12:47 / km)
ahr:99 max:155

Tuesday Nov 29, 2022 #

Walking 55:00 [1] 4.6 km (11:57 / km)

10641 steps.
3 PM

Walking 31:23 intensity: (27:54 @0) + (3:17 @1) + (12 @3) 2.47 km (12:42 / km)
ahr:85 max:108 rhr:53 slept:8.0 weight:74.4kg

LM loop.

Monday Nov 28, 2022 #

Strength training 55:00 [4]
rhr:53 slept:8.0 weight:74.4kg

Table Tennis Singles 10:00 [1]

Walking 1:15:00 [1] 6.5 km (11:32 / km)

10105 steps.
3 PM

Walking 15:07 intensity: (14:57 @0) + (6 @1) + (4 @3) 1.04 km (14:28 / km)
ahr:90 max:100

Walk to Perkins and Grand and back.

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