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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Walking20 15:34:00 58.1(16:05) 93.5(9:59) 30
  Barbell7 6:45:00
  Walk/Jog4 3:17:03 13.43(14:40) 21.61(9:07) 237
  Ping Pong5 2:45:00
  Orienteering1 1:52:05 3.99(28:07) 6.42(17:28) 353
  Exercycle5 1:20:57 0.46 0.74 52
  Running1 43:09 3.4(12:42) 5.47(7:53) 82
  Table Tennis Robot1 40:00
  Table Tennis Singles1 30:00
  Total37 33:27:14 79.37 127.74 753
  [1-5]37 32:14:59
averages - sleep:7.2 rhr:52 weight:72.9kg

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Monday Apr 30, 2018 #

Walking 20:00 [1] 2.0 km (10:00 / km)
rhr:53 slept:7.4 weight:74.6kg

didn't get outside today. Book report and then long Association meeting.

Sunday Apr 29, 2018 #

Ping Pong 30:00 [1]

11 AM

Walk/Jog 45:01 intensity: (1:35 @0) + (2:18 @1) + (12:10 @2) + (28:40 @3) + (18 @4) 5.3 km (8:30 / km)
ahr:121 max:137 rhr:54 slept:7.5 weight:73.9kg

Walked 1 minuted, slow jog another minute, around Lake Merritt. Legs tired, particularly around hips and adductors, from yesterday's weight work.

Saturday Apr 28, 2018 #

Barbell 1:15:00 [4]
rhr:53 slept:7.8 weight:43.9kg

First time in 2 weeks. Lowered weight on squat and dead lift a little.

Friday Apr 27, 2018 #

Walking 50:00 [1] 5.0 km (10:00 / km)

MTZ
5 PM

Exercycle (Intervals) 16:00 intensity: (22 @0) + (45 @1) + (34 @2) + (4:26 @3) + (3:06 @4) + (6:47 @5) 0.39 km (40:49 / km) +47m 25:34 / km
ahr:142 max:169 rhr:54 slept:6.7 weight:74.4kg

Thursday Apr 26, 2018 #

Ping Pong 30:00 [1]
rhr:52 slept:7.0 weight:73.9kg

Wednesday Apr 25, 2018 #

Walking 1:00:00 [1] 10.0 km (6:00 / km)
rhr:52 slept:6.8 weight:74.3kg

MTZ

Tuesday Apr 24, 2018 #

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

WCHC
4 PM

Exercycle (Intervals) 15:56 intensity: (1:08 @0) + (50 @1) + (54 @2) + (3:27 @3) + (4:09 @4) + (5:28 @5) 0.35 km (45:47 / km) +5m 42:40 / km
ahr:137 max:166 rhr:52 slept:6.9 weight:74.6kg

5 sets of 1 min each with 1 min rest.

Monday Apr 23, 2018 #

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

Drove home from Sea Ranch.

Sunday Apr 22, 2018 #

11 AM

Walk/Jog 44:03 intensity: (1:53 @0) + (3:14 @1) + (13:06 @2) + (24:18 @3) + (1:32 @4) 5.0 km (8:48 / km) +21m 8:37 / km
ahr:119 max:141 rhr:56 slept:7.0

One minute walk, one minute jog, on Bluff Trail north. Not too bad.

Saturday Apr 21, 2018 #

10 AM

Walking 59:00 intensity: (53:11 @0) + (3:53 @1) + (1:56 @3) 5.0 km (11:48 / km) +30m 11:28 / km
ahr:91 max:108 rhr:55 slept:7.1

Sea Ranch Bluff Trail south. Legs still a little tired and knees achy.

Friday Apr 20, 2018 #

10 AM

Walk/Jog 58:20 intensity: (1:34 @0) + (3:06 @1) + (2:50 @2) + (23:56 @3) + (26:54 @4) 5.92 km (9:51 / km) +204m 8:25 / km
ahr:131 max:149 rhr:54 slept:7.5

Timber Ridge run. Had to walk last k. Really losing my stamina. Can't run 5 k these days.

Thursday Apr 19, 2018 #

Walking 15:00 [1] 2.5 km (6:00 / km)
rhr:54 slept:6.9 weight:73.5kg

Drove up to Sea Ranch.

Wednesday Apr 18, 2018 #

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

MTZ
4 PM

Exercycle (Intervals) 16:02 intensity: (41 @0) + (34 @1) + (1:03 @2) + (4:02 @3) + (2:53 @4) + (6:49 @5)
ahr:141 max:169 rhr:54 slept:6.5 weight:73.5kg

Tuesday Apr 17, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:54 slept:7.0 weight:74.3kg

WCHC

Table Tennis Robot 40:00 [1]

Monday Apr 16, 2018 #

Table Tennis Singles 30:00 [3]
rhr:54 slept:7.3 weight:74.3kg

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

Barbell 5:00 [2]

Tried to do an upper body weight work, but just too tired. Gave up after 3 presses.

Sunday Apr 15, 2018 #

Ping Pong 30:00 [1]

10 AM

Orienteering race 1:52:05 intensity: (23 @0) + (2:45 @1) + (12:46 @2) + (55:30 @3) + (32:15 @4) + (8:26 @5) 6.42 km (17:28 / km) +353m 13:42 / km
ahr:131 max:158 rhr:53 slept:7.7 weight:74.6kg

Nav-X at Las Trampas. Lots of fun. Did short loop. 710 points for 4th place masters men. Couldn't find 52. Lori had problems with it also, but finally found it and thought it was misplaced.

Saturday Apr 14, 2018 #

Walking 1:30:00 [1] 5.0 km (18:00 / km)
rhr:23 slept:6.9 weight:73.7kg

Walked with Jill to Museum to see HipHop exhibtion, and then walked back. Ate at the Chalet.

Barbell 50:00 [4]

Really tired, so cut workout down.

Friday Apr 13, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:6.7 weight:73.9kg

MTZ
4 PM

Exercycle (Intervals) 17:59 intensity: (30 @0) + (39 @1) + (25 @2) + (5:05 @3) + (3:44 @4) + (7:36 @5)
ahr:142 max:171

5 min warmup. then 1 minute as fast as possible (115 rpm) with 1 or 1:15 minute rest X 5.
Decided to get some intense cardio, since I cannot run fast enough now to get my heart rate up.

Thursday Apr 12, 2018 #

Barbell 1:15:00 [4]
rhr:54 slept:7.1 weight:73.9kg

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

Wednesday Apr 11, 2018 #

Walking 40:00 [1] 4.0 km (10:00 / km)
rhr:54 slept:6.6 weight:73.6kg

PHC Half day.

Tuesday Apr 10, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:6.8 weight:73.7kg

MTZ
4 PM

Exercycle 15:00 intensity: (17 @0) + (18 @1) + (19 @2) + (1:29 @3) + (5:02 @4) + (7:35 @5)
ahr:148 max:171

Monday Apr 9, 2018 #

Barbell 1:15:00 [4]
rhr:52 slept:8.3 weight:74kg

Ping Pong 45:00 [1]

Sunday Apr 8, 2018 #

11 AM

Walk/Jog 49:39 intensity: (10:35 @0) + (5:41 @1) + (2:26 @2) + (30:21 @3) + (36 @4) 5.39 km (9:12 / km) +12m 9:06 / km
ahr:116 max:137 rhr:52 slept:6.8 weight:74.3kg

Thought today was the Las Trampas Nav-X event, so drove out there. Didn't see any signs or people who looked like orienteers. Checked my calendar, and saw it was next week. Aaargh. Did deliver a package to Greta in San Ramon, so the trip wasn't a total waste.

Came home and decided to run around the lake, run in quotes. Started very slow and tapered down to a walk at 3 km. Very discouraging. Speed is totally gone, and now I can't even jog 5 k.

Saturday Apr 7, 2018 #

Walking 20:00 [1] 2.0 km (10:00 / km)
rhr:52 slept:7.7 weight:74.3kg

Went to One Day U in Kentfield and then to Left Bank for lunch. No time to go to the gym.

Friday Apr 6, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:6.8 weight:74.8kg

MTZ

Thursday Apr 5, 2018 #

Barbell 1:15:00 [4]
rhr:53 slept:8.0 weight:73.7kg

Ping Pong 30:00 [1]

Wednesday Apr 4, 2018 #

Walking 50:00 [1] 5.0 km (10:00 / km)
rhr:53 slept:6.7 weight:73.9kg

MTZ

Tuesday Apr 3, 2018 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:6.4 weight:73.5kg

MTZ

Barbell 50:00 [4]

Monday Apr 2, 2018 #

Walking 20:00 [1] 2.0 km (10:00 / km)
rhr:53 slept:8.8 weight:73.9kg

Sunday Apr 1, 2018 #

10 AM

Running 43:09 intensity: (6 @0) + (5 @1) + (16 @2) + (5:49 @3) + (17:27 @4) + (19:26 @5) 5.47 km (7:53 / km) +82m 7:21 / km
ahr:147 max:160 rhr:53 slept:8.1 weight:73.9kg

Rose Garden run. Relatively slow, but that's normal these days. Good workout.

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