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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Nov 30, 2021:

activity # timemileskm+m
  Walking52 35:37:26 108.54(19:42) 174.68(12:14) 352
  Bird Walk6 14:32:00 19.33(45:07) 31.11(28:02) 2
  Strength training9 9:15:00
  Orienteering2 3:51:19 5.9(39:14) 9.49(24:23) 409
  Table Tennis Singles10 3:45:00
  Rowing6 2:58:03 26.1(6:49) 42.0(4:14)
  Ping Pong4 1:30:00
  Total65 71:28:48 159.86 257.28 763
  [1-5]64 47:35:07
averages - sleep:7.8 rhr:53 weight:74.2kg

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Tuesday Nov 30, 2021 #

Strength training 1:05:00 [4]
rhr:52 slept:8.0 weight:73.7kg

Walking 55:00 [1] 4.1 km (13:25 / km)

9580 steps.
3 PM

Walking 24:26 intensity: (23:49 @0) + (31 @1) + (6 @3) 1.84 km (13:15 / km) +27m 12:20 / km
ahr:80 max:107

Monday Nov 29, 2021 #

Walking 40:00 [1] 3.5 km (11:26 / km)

11928 steps.

Table Tennis Singles 15:00 [1]

11 AM

Walking 1:00:24 intensity: (37:13 @0) + (10:40 @1) + (9:50 @2) + (2:41 @3) 4.54 km (13:19 / km) +29m 12:54 / km
ahr:97 max:121 rhr:53 slept:7.7 weight:73.7kg

Piedmont Avenue

Sunday Nov 28, 2021 #

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

10414 steps.
11 AM

Rowing 30:15 intensity: (51 @0) + (16 @1) + (1:12 @2) + (6:40 @3) + (18:10 @4) + (3:06 @5) 7.0 km (4:19 / km)
ahr:138 max:161 rhr:54 slept:8.0 weight:74.2kg

3 PM

Walking 30:18 intensity: (29:17 @0) + (29 @1) + (14 @2) + (18 @3) 2.46 km (12:18 / km)
ahr:89 max:112

Saturday Nov 27, 2021 #

Walking 10:00 [1] 0.8 km (12:30 / km)

11703 steps.
11 AM

Bird Walk 3:03:33 intensity: (2:27:13 @0) + (12:55 @1) + (17:38 @2) + (5:47 @3) 7.1 km (25:51 / km)
ahr:85 max:125 rhr:54 slept:8.25 weight:74.4kg

Alameda bird walk.

Friday Nov 26, 2021 #

Strength training 1:00:00 [4]
rhr:54 slept:7.5 weight:74.6kg

Table Tennis Singles 15:00 [1]

Walking 1:10:00 [1] 5.6 km (12:30 / km)

10700 steps.
3 PM

Walking 17:58 intensity: (6:29 @0) + (6:56 @1) + (1:26 @2) + (2:31 @3) + (36 @4) 1.32 km (13:37 / km) +24m 12:28 / km
ahr:103 max:145

Grand-Lee-Vernon.

Thursday Nov 25, 2021 #

Walking 1:15:00 [1] 6.4 km (11:43 / km)

9641 steps.
10 AM

Rowing 29:47 intensity: (28 @0) + (28 @1) + (19 @2) + (6:01 @3) + (14:17 @4) + (8:14 @5) 7.0 km (4:15 / km)
ahr:142 max:164 rhr:53 slept:8.0 weight:74.6kg

Wednesday Nov 24, 2021 #

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

10072 steps.
9 AM

Walking 11:13 [0] 1.0 km (11:13 / km)
ahr:79 max:94

Walk to Lake Merritt boat house parking lot to start bird walk.

Bird Walk 2:03:40 intensity: (1:38:19 @0) + (18:35 @1) + (3:22 @2) + (3:24 @3) 2.84 km (43:35 / km)
ahr:79 max:117 rhr:53 slept:8.0 weight:74.3kg

4th Wednesday Lake Merritt bird walk.

Tuesday Nov 23, 2021 #

Strength training 1:00:00 [4]
rhr:54 slept:7.5 weight:74kg

Walking 55:00 [1] 4.7 km (11:42 / km)

8945 steps.
3 PM

Walking 18:11 intensity: (10:31 @0) + (5:41 @1) + (1 @2) + (1:58 @3) 1.3 km (14:01 / km) +25m 12:48 / km
ahr:97 max:110

Grand-Lee-Vernon.

Monday Nov 22, 2021 #

Walking 40:00 [1] 4.5 km (8:53 / km)

9531 steps.

Table Tennis Singles 15:00 [1]

10 AM

Bird Walk 1:01:08 [0] 2.93 km (20:52 / km)
ahr:80 max:95

Sunday Nov 21, 2021 #

Walking 40:00 [1] 3.5 km (11:26 / km)

12083 steps

Ping Pong 15:00 [1]

10 AM

Orienteering 2:00:19 intensity: (1:12:39 @0) + (15:58 @1) + (15:56 @2) + (15:46 @3) 4.59 km (26:14 / km) +202m 21:30 / km
ahr:99 max:133

Saturday Nov 20, 2021 #

Walking 15:00 [1] 1.2 km (12:30 / km)

11810 steps.
11 AM

Bird Walk 1:49:18 intensity: (1:40:14 @0) + (6:07 @1) + (1:30 @2) + (1:27 @3) 3.64 km (29:59 / km)
ahr:83 max:121

Bird Walk 1:06:40 intensity: (21:59 @0) + (39:35 @1) + (2:02 @2) + (3:04 @3) 3.36 km (19:49 / km)
ahr:98 max:121 rhr:52 slept:8.0 weight:74.2kg

Friday Nov 19, 2021 #

Strength training 55:00 [4]

Tired today. Could only do 4 pull ups, and couldn't finish my chest presses or do any lunges.

Table Tennis Singles 15:00 [1]

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

9763 steps.
3 PM

Walking 28:59 intensity: (27:14 @0) + (1:33 @1) + (12 @3) 1.68 km (17:13 / km)
ahr:69 max:109 rhr:52 slept:8.0 weight:72.2kg

Walk to and back from bank.

Thursday Nov 18, 2021 #

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

11905 steps.

Ping Pong 20:00 [1]

11 AM

Walking 1:08:05 intensity: (59:34 @0) + (7:09 @1) + (14 @2) + (1:08 @3) 5.4 km (12:37 / km)
ahr:88 max:111

Wednesday Nov 17, 2021 #

Table Tennis Singles 40:00 [1]

About 8 games with Pete.

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

11224 steps.
11 AM

Rowing 29:17 intensity: (43 @0) + (19 @1) + (13 @2) + (7:55 @3) + (15:26 @4) + (4:41 @5) 7.0 km (4:11 / km)
ahr:139 max:158 rhr:52 slept:8.0 weight:74.5kg

3 PM

Walking 25:01 intensity: (8:04 @0) + (2:46 @1) + (2 @2) + (1:36 @3) + (10:43 @4) + (1:50 @5) 1.87 km (13:22 / km) +30m 12:23 / km
ahr:122 max:157

Grand-Lee-Vernon.

Tuesday Nov 16, 2021 #

Strength training 1:00:00 [4]
rhr:52 slept:8.0 weight:74.5kg

Walking 55:00 [1] 4.7 km (11:42 / km)

10024 steps.
2 PM

Walking 30:27 intensity: (28:41 @0) + (49 @1) + (24 @2) + (33 @3) 2.45 km (12:27 / km)
ahr:93 max:113

Monday Nov 15, 2021 #

Table Tennis Singles 15:00 [1]

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

11592 steps.
10 AM

Walking 1:06:44 intensity: (1:00:21 @0) + (3:47 @1) + (2:00 @2) + (36 @3) 5.4 km (12:21 / km) +1m 12:20 / km
ahr:90 max:114 rhr:53 slept:8.0 weight:74.5kg

Lake Merritt.

Sunday Nov 14, 2021 #

Ping Pong 40:00 [1]

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

9740 steps.
11 AM

Rowing 29:33 intensity: (58 @0) + (6 @1) + (11 @2) + (7:16 @3) + (18:20 @4) + (2:42 @5) 7.0 km (4:13 / km)
ahr:138 max:159 rhr:53 slept:8.0 weight:75.1kg

3 PM

Walking 25:35 intensity: (15:42 @0) + (8:15 @1) + (32 @2) + (1:06 @3) 1.9 km (13:29 / km) +30m 12:30 / km
ahr:95 max:112

Grand Perkins Vernon.

Saturday Nov 13, 2021 #

Walking 15:00 [1] 1.2 km (12:30 / km)

9990 steps.
11 AM

Bird Walk 2:39:26 intensity: (2:22:10 @0) + (12:18 @1) + (1:54 @2) + (3:04 @3) 5.5 km (28:59 / km)
ahr:81 max:128

Alameda mud flats.

https://ebird.org/checklist/S97542265

Friday Nov 12, 2021 #

Table Tennis Singles 50:00 [1]

Just 3 of us. Jill left after about 15 minutes. Pete and I played the rest of the hour.

Strength training 1:05:00 [4]
rhr:53 slept:8.0 weight:74.5kg

Walking 1:10:00 [1] 5.2 km (13:28 / km)

Grand-Perkins-Vernon.

10720 steps.
3 PM

Walking 16:38 intensity: (16:11 @0) + (20 @1) + (7 @3) 1.37 km (12:10 / km) +25m 11:10 / km
ahr:91 max:101

Grand-Lee-Vernon.

Thursday Nov 11, 2021 #

Walking 30:00 [1] 2.8 km (10:43 / km)

10390 steps.
10 AM

Walking 1:03:00 intensity: (1:01:28 @0) + (1:11 @1) + (21 @3) 4.5 km (14:00 / km) +29m 13:33 / km
ahr:85 max:109

Piedmont Avenue.

Wednesday Nov 10, 2021 #

Walking 55:00 [1] 4.8 km (11:27 / km)

9547 steps.
11 AM

Rowing 29:44 intensity: (46 @0) + (18 @1) + (11 @2) + (8:18 @3) + (16:38 @4) + (3:33 @5) 7.0 km (4:15 / km)
ahr:138 max:162 rhr:53 slept:8.0 weight:73.9kg

3 PM

Walking 24:56 intensity: (11:41 @0) + (10:52 @1) + (9 @2) + (2:14 @3) 1.85 km (13:28 / km) +28m 12:30 / km
ahr:99 max:111

Tuesday Nov 9, 2021 #

Strength training 1:05:00 [4]
rhr:53 slept:7.5 weight:73.9kg

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

9986 steps.
3 PM

Walking 32:45 intensity: (28:02 @0) + (3:48 @1) + (4 @2) + (51 @3) 2.62 km (12:29 / km)
ahr:94 max:113

Walk to Lake Merritt bird enclosure.

Monday Nov 8, 2021 #

Walking 55:00 [1] 4.7 km (11:42 / km)

9900 steps.

Table Tennis Singles 20:00 [1]

4 PM

Walking 23:09 intensity: (19:37 @0) + (2:29 @1) + (5 @2) + (58 @3) 1.89 km (12:14 / km) +24m 11:29 / km
ahr:91 max:112

Sunday Nov 7, 2021 #

Walking 40:00 [2] 3.4 km (11:46 / km)

12492 steps.
12 PM

Orienteering 1:51:00 intensity: (41:02 @0) + (31:36 @1) + (18:57 @2) + (17:55 @3) + (1:30 @4) 4.9 km (22:38 / km) +207m 18:41 / km
ahr:103 max:138 rhr:52 slept:7.5 weight:74.1kg

Huddart. Nice course. Challenging. First O event in a forest in years.

Brown - Splits

Saturday Nov 6, 2021 #

Walking 20:00 [1] 1.5 km (13:20 / km)

10811 steps.
10 AM

Bird Walk 2:48:15 intensity: (2:27:57 @0) + (14:51 @1) + (1:56 @2) + (3:31 @3) 5.73 km (29:21 / km) +2m 29:19 / km
ahr:81 max:116 rhr:53 slept:7.5 weight:74kg

Alameda mudflats. Very high tide.

Lots of scoters. No terns.

https://ebird.org/checklist/S97218996

Friday Nov 5, 2021 #

Strength training 1:00:00 [4]
rhr:52 slept:7.5 weight:74.2kg

Table Tennis Singles 20:00 [1]

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

11600 steps.
4 PM

Walking 23:51 intensity: (12:30 @0) + (7:57 @1) + (1:13 @2) + (2:11 @3) 1.87 km (12:45 / km) +28m 11:52 / km
ahr:99 max:116

Grand-Perkins-Vernon.

Thursday Nov 4, 2021 #

Ping Pong 15:00 [1]

Walking 1:10:00 [1] 5.6 km (12:30 / km)

11144 steps.
11 AM

Walking 22:35 intensity: (20:26 @0) + (39 @1) + (13 @2) + (55 @3) + (13 @4) + (9 @5) 1.84 km (12:18 / km) +27m 11:27 / km
ahr:93 max:153

Grand-Perkins-Vernon.

Wednesday Nov 3, 2021 #

Walking 45:00 [1] 3.8 km (11:51 / km)

9611 steps.
11 AM

Rowing 29:27 intensity: (50 @0) + (12 @1) + (12 @2) + (7:28 @3) + (16:23 @4) + (4:22 @5) 7.0 km (4:12 / km)
ahr:139 max:159 rhr:52 slept:7.5 weight:74.3kg

3 PM

Walking 32:34 intensity: (31:05 @0) + (1:14 @1) + (15 @3) 2.48 km (13:08 / km)
ahr:89 max:108

Tuesday Nov 2, 2021 #

Walking 35:00 [1] 3.2 km (10:56 / km)

12335 steps.
10 AM

Walking 1:05:36 intensity: (1:02:50 @0) + (1:29 @1) + (15 @2) + (1:02 @3) 5.34 km (12:17 / km)
ahr:86 max:115 rhr:52 slept:8.0 weight:73.7kg

Lake Merritt bird enclosure.

Monday Nov 1, 2021 #

Strength training 1:05:00 [4]
rhr:53 slept:7.5 weight:74.6kg

Walking 1:00:00 [1] 5.1 km (11:46 / km)

9478 steps.

Table Tennis Singles 20:00 [1]

3 PM

Walking 15:01 intensity: (14:26 @0) + (21 @1) + (14 @3) 1.15 km (13:03 / km) +25m 11:46 / km
ahr:91 max:106

Grand-Park view-Montecito-Lee-Vernon

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