Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Walking33 25:03:22 79.32(18:57) 127.66(11:47) 97
  Strength training8 8:15:00
  Rowing5 2:24:24 21.75(6:38) 35.0(4:08)
  Walking with Jill1 1:27:27 3.26(26:48) 5.25(16:39)
  Exercycle2 37:14
  Running1 37:12 3.14(11:51) 5.05(7:22) 1
  Total44 38:24:39 107.47 172.96 98
  [1-5]44 32:12:05
averages - sleep:11.2 rhr:49 weight:93.7kg

«»
2:05
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Sep 30, 2020 #

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

11 AM

Rowing 29:08 intensity: (1:06 @0) + (8 @1) + (59 @2) + (4:06 @3) + (9:09 @4) + (13:40 @5) 7.0 km (4:10 / km)
ahr:145 max:161 rhr:52 slept:7.2 weight:72.9kg

Legs a little tired today.

Tuesday Sep 29, 2020 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.5 weight:73.1kg

9000 steps.

Monday Sep 28, 2020 #

Strength training 45:00 [4]
rhr:52 slept:8.1 weight:72.6kg

Legs really tired and sore from my first run in a month yesterday. Just did upper body workout. However, couldn't even do one push up.

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

9000 steps.

Sunday Sep 27, 2020 #

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

9400 steps.
9 AM

Running 37:12 intensity: (11 @0) + (6 @1) + (41 @2) + (5:14 @3) + (14:48 @4) + (16:12 @5) 5.05 km (7:22 / km) +1m 7:21 / km
ahr:146 max:168 rhr:52 slept:7.5 weight:72.6kg

First attempted run since August 30 because of calf and knee pain and bad air. Not very fast, but felt really good, and no pain. Virtual LMJS race. 80 yo old guy ran it in 34 minutes.

Saturday Sep 26, 2020 #

10 AM

Walking with Jill 1:27:27 intensity: (23:26 @0) + (22:18 @1) + (7:39 @2) + (29:11 @3) + (4:38 @4) + (15 @5) 5.25 km (16:39 / km)
ahr:110 max:161 rhr:52 slept:7.5 weight:72.8kg

Walk with Jill at Harbor Island in Alameda, out and back. Beautiful day.

11829 steps.

Friday Sep 25, 2020 #

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

10 AM

Walking 21:26 intensity: (18:11 @0) + (2:18 @1) + (57 @3) 1.9 km (11:16 / km) +21m 10:40 / km
ahr:93 max:108

Walking 19:03 intensity: (18:50 @0) + (4 @1) + (4 @2) + (5 @3) 1.69 km (11:17 / km)
ahr:86 max:124 rhr:52 slept:8.1 weight:72.8kg

Walked to Kaiser optician.

11312 steps.

Thursday Sep 24, 2020 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:52 slept:8.0 weight:72.8kg

9000 steps

Strength training 1:05:00 [4]

Wednesday Sep 23, 2020 #

Walking 45:00 [1] 3.5 km (12:51 / km)
rhr:51 slept:7.8 weight:72.8kg

7338 steps
11 AM

Rowing 28:31 intensity: (44 @0) + (20 @1) + (16 @2) + (2:20 @3) + (7:14 @4) + (17:37 @5) 7.0 km (4:04 / km)
ahr:148 max:163

Tuesday Sep 22, 2020 #

Walking 45:00 [1] 4.0 km (11:15 / km)
rhr:51 slept:7.6 weight:72.6kg

10573 steps.
11 AM

Walking 37:02 intensity: (35:07 @0) + (1:40 @1) + (15 @3) 3.0 km (12:21 / km)
ahr:89 max:106

Monday Sep 21, 2020 #

Strength training 1:05:00 [4]
rhr:50 slept:7.0 weight:71.9kg

Didn't do suspended bridges, put regular bridges with 25 lbs on abdomen.

Walking 50:00 [1] 4.0 km (12:30 / km)
rhr:50 slept:7.6 weight:71.9kg

8797 teps.

Sunday Sep 20, 2020 #

10 AM

Walking 1:04:12 intensity: (1:02:26 @0) + (34 @1) + (1:12 @3) 5.65 km (11:22 / km)
ahr:89 max:103 rhr:47 slept:8.0 weight:72.6kg

Nic e walk. Knee didn't hurt. Was hoping to do a run, but decided I should not overdo my knee.

11500 steps.

Saturday Sep 19, 2020 #

Walking 30:00 [1] 2.5 km (12:00 / km)
rhr:48 slept:7.0 weight:72.3kg

Essentially rest day to allow right knee to recover. Hurt very bad last night. Had to take an acetaminophen. Better this morning, but still can feel something.

Friday Sep 18, 2020 #

Strength training 1:05:00 [4]
rhr:48 slept:7.0 weight:72.6kg

Injured my right knee on 8th rep of 3rd set of suspended bridges. Guess I was too forceful. sharp pain on lateral inferior aspect right knee. ? slight hamstring injury.
3 PM

Walking 51:16 intensity: (48:12 @0) + (1:28 @1) + (49 @2) + (47 @3) 4.1 km (12:30 / km) +3m 12:28 / km
ahr:89 max:121

Thursday Sep 17, 2020 #

3 PM

Walking 37:03 intensity: (12:58 @0) + (10:44 @1) + (9:20 @2) + (3:27 @3) + (13 @4) + (21 @5) 2.95 km (12:33 / km) +37m 11:49 / km
ahr:105 max:152

Wednesday Sep 16, 2020 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:48 slept:7.5 weight:72.5kg

11 AM

Rowing 28:49 intensity: (35 @0) + (17 @1) + (13 @2) + (2:55 @3) + (9:09 @4) + (15:40 @5) 7.0 km (4:07 / km)
ahr:148 max:163 rhr:47 slept:7.5 weight:72.5kg

Usual intervals.
3 PM

Walking 33:40 intensity: (20:35 @0) + (7:01 @1) + (4:37 @2) + (1:27 @3) 1.9 km (17:43 / km) +4m 17:33 / km
ahr:96 max:116

Wa;l to anf grom CVS.

8000 steps.

Tuesday Sep 15, 2020 #

Walking 30:00 [1] 2.5 km (12:00 / km)

12000 steps.
11 AM

Walking 56:56 intensity: (35:40 @0) + (12:59 @1) + (5:08 @2) + (3:09 @3) 5.3 km (10:44 / km) +2m 10:43 / km
ahr:97 max:132

Monday Sep 14, 2020 #

Strength training 1:00:00 [4]
rhr:47 slept:8.7 weight:72.5kg

5 PM

Walking 45:00 [1] 4.5 km (10:00 / km)

7800 steps

Sunday Sep 13, 2020 #

Walking 45:00 [1] 4.0 km (11:15 / km)
rhr:48 slept:7.5 weight:72.5kg

Walked hallways. Air very bad outside.
5500 steps,

Saturday Sep 12, 2020 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:48 slept:7.5 weight:73kg

Walked hallways.
10 AM

Exercycle 19:00 intensity: (37 @0) + (21 @1) + (1:43 @2) + (4:54 @3) + (4:40 @4) + (6:45 @5)
ahr:140 max:167 rhr:48 slept:6.5 weight:73kg

Intervals. 1 min fast as possible and 1 min recovery X 5.

Friday Sep 11, 2020 #

Walking 1:15:00 [1] 5.0 km (15:00 / km)
rhr:48 slept:7.5 weight:73.2kg

Walked hallways. Started on 5th floor and walked length and back, then up 1 flight, etc. to 21st floor.
10200 steps.

Thursday Sep 10, 2020 #

Strength training 1:05:00 [4]
rhr:48 slept:8.0 weight:73.3kg

Walking 30:00 [1] 2.5 km (12:00 / km)
rhr:48 slept:8.0 weight:725kg

6250 steps.

Wednesday Sep 9, 2020 #

Walking 30:00 [1] 2.5 km (12:00 / km)

6200 steps.
11 AM

Rowing 28:45 intensity: (31 @0) + (26 @1) + (11 @2) + (2:29 @3) + (5:40 @4) + (19:28 @5) 7.0 km (4:06 / km)
ahr:150 max:164 rhr:46 slept:8.0 weight:72.8kg

Intervals. New goal of 28:30 for 7 k.

Tuesday Sep 8, 2020 #

11 AM

Walking 56:01 intensity: (35:18 @0) + (17:22 @1) + (40 @2) + (2:41 @3) 4.56 km (12:17 / km) +29m 11:54 / km
ahr:96 max:118 rhr:50 slept:8.1 weight:73.5kg

La Farine and Piedmont Grocery.

12720 steps.

Monday Sep 7, 2020 #

Strength training 1:05:00 [4]
rhr:49 slept:7.5 weight:72.3kg

Walking 45:00 [1] 4.0 km (11:15 / km)

8000 steps.

Sunday Sep 6, 2020 #

Walking 30:00 [1] 2.5 km (12:00 / km)

5000 steps.
10 AM

Exercycle (intervals) 18:14 intensity: (5 @0) + (14 @1) + (33 @2) + (5:50 @3) + (5:32 @4) + (6:00 @5)
ahr:141 max:166 rhr:48 slept:7.7 weight:72.7kg

5 min warm up.Then 40 sec as fast as I could go and 1:20 recovery x 5.

Saturday Sep 5, 2020 #

10 AM

Walking 1:01:43 intensity: (57:32 @0) + (1:47 @1) + (43 @2) + (1:41 @3) 5.6 km (11:01 / km) +1m 11:00 / km
ahr:94 max:119 rhr:49 slept:8.0 weight:73kg

Walk around Lake Merritt. Getting warm. Air quality moderate.

Friday Sep 4, 2020 #

Strength training 1:05:00 [4]
rhr:47 slept:73.0 weight:72kg

Walking 1:00:00 [1] 4.5 km (13:20 / km)

8500 steps

Thursday Sep 3, 2020 #

Walking 45:00 [1] 3.0 km (15:00 / km)
rhr:47 slept:7.5 weight:72.7kg

Library committee meeting, so didn't get much a chance to exercise. Air quality bad, so stayed indoors.9600 steps/

Wednesday Sep 2, 2020 #

Walking 45:00 [1] 3.0 km (15:00 / km)

Indoor walks. 5000 steps.
11 AM

Rowing 29:11 intensity: (30 @0) + (28 @1) + (10 @2) + (4:03 @3) + (7:22 @4) + (16:38 @5) 7.0 km (4:10 / km)
ahr:147 max:163 rhr:49 slept:7.5 weight:72.9kg

Usual intervals.

Tuesday Sep 1, 2020 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)

Air still bad, Just walked in hallway.

10615 steps.

« Earlier | Later »