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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 30 days ending Apr 30, 2022:

activity # timemileskm+m
  Walking53 35:00:19 104.06(20:11) 167.47(12:33) 182
  Strength training8 8:05:00
  Bird Walk4 7:40:59 10.21(45:10) 16.43(28:04)
  Rowing6 3:03:07 26.1(7:01) 42.0(4:22)
  Table Tennis Singles9 2:40:00
  Orienteering1 2:27:00 4.84(30:24) 7.78(18:53) 222
  Stretching & rolling8 2:00:00
  Ping Pong5 1:40:00
  Exercycle9 1:02:15 0.72 1.16
  Total72 63:38:40 145.92 234.83 404
  [1-5]72 49:10:28
averages - sleep:8.1 rhr:54 weight:71.7kg

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Saturday Apr 30, 2022 #

Walking 20:00 [1] 1.6 km (12:30 / km)

10436 steps.
10 AM

Bird Walk 2:13:00 intensity: (1:14:18 @0) + (19:51 @1) + (31:20 @2) + (7:31 @3) 5.24 km (25:22 / km)
ahr:89 max:128

Alameda mud flats. Relatively high tide.
https://ebird.org/checklist/S108544425

Friday Apr 29, 2022 #

Table Tennis Singles 10:00 [1]

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

10195 steps.
11 AM

Walking 4:13 intensity: (4:12 @0) + (1 @3) 0.4 km (10:28 / km)
ahr:87 max:96

3 PM

Walking 32:37 intensity: (31:36 @0) + (46 @1) + (11 @2) + (4 @3) 2.52 km (12:56 / km)
ahr:89 max:111

Thursday Apr 28, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:8.0 weight:74.9kg

Ping Pong 20:00 [1]

11 AM

Exercycle 6:00 intensity: (44 @0) + (27 @1) + (16 @2) + (2:27 @3) + (2:06 @4) 0.01 km (6:40:00 / km)
ahr:124 max:146

3 PM

Walking 27:42 intensity: (6:03 @0) + (18:56 @1) + (1:33 @2) + (1:10 @3) 2.05 km (13:32 / km)
ahr:102 max:121

Wednesday Apr 27, 2022 #

11 AM

Rowing 29:42 intensity: (48 @0) + (14 @1) + (12 @2) + (6:04 @3) + (12:44 @4) + (9:40 @5) 7.0 km (4:15 / km)
ahr:142 max:163 rhr:54 slept:8.25 weight:75.1kg

First time breaking 30 minutes in many weeks.
1 PM

Walking 1:00:59 intensity: (6:52 @0) + (27:14 @1) + (20:38 @2) + (6:15 @3) 4.42 km (13:47 / km) +29m 13:21 / km
ahr:106 max:121

Piedmont Avenue

Tuesday Apr 26, 2022 #

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

8838 steps.
2 PM

Walking 1:11 [0] 0.1 km (12:04 / km)
ahr:90 max:94

Walking 15:31 intensity: (7:11 @0) + (6:06 @1) + (22 @2) + (1:30 @3) + (22 @4) 1.22 km (12:45 / km)
ahr:101 max:147

Monday Apr 25, 2022 #

Table Tennis Singles 10:00 [1]

Strength training 1:00:00 [4]

Walking 1:00:00 [1] 4.8 km (12:30 / km)

10024 steps.
11 AM

Exercycle 6:03 intensity: (38 @0) + (16 @1) + (18 @2) + (4:51 @3) 0.01 km (8:24:10 / km)
ahr:122 max:134

4 PM

Walking 23:36 intensity: (22:46 @0) + (31 @1) + (15 @2) + (4 @3) 1.85 km (12:45 / km) +28m 11:52 / km
ahr:75 max:111

Sunday Apr 24, 2022 #

Walking 1:15:00 [1] 6.0 km (12:30 / km)

9026 steps.
11 AM

Rowing 30:28 intensity: (59 @0) + (11 @1) + (12 @2) + (10:32 @3) + (15:56 @4) + (2:38 @5) 7.0 km (4:21 / km)
ahr:136 max:156 rhr:55 slept:8.0 weight:75.2kg

Saturday Apr 23, 2022 #

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

9898 steps.

Stretching & rolling 15:00 [1]

10 AM

Bird Walk 2:06:10 intensity: (1:23:54 @0) + (29:33 @1) + (5:57 @2) + (6:46 @3) 5.42 km (23:16 / km)
ahr:90 max:128

Alameda mud flats. Very low tide. Relatively few birds, partly because of the low tide, but also because migration is in full swing.

https://ebird.org/checklist/S107928515

Friday Apr 22, 2022 #

Strength training 1:00:00 [4]
rhr:53 slept:8.0 weight:74.3kg

Table Tennis Singles 15:00 [1]

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

9965 steps.
11 AM

Exercycle 7:00 intensity: (46 @0) + (22 @1) + (31 @2) + (1:50 @3) + (3:31 @4) 0.01 km (7:46:40 / km)
ahr:125 max:142

3 PM

Walking 28:47 intensity: (25:46 @0) + (2:06 @1) + (24 @2) + (31 @3) 2.0 km (14:22 / km)
ahr:90 max:115

Thursday Apr 21, 2022 #

Ping Pong 15:00 [1]
rhr:54 slept:8.0 weight:74.3kg

Walking 45:00 [1] 3.6 km (12:30 / km)

10232 steps.
11 AM

Walking 7:43 intensity: (5:59 @0) + (32 @1) + (32 @2) + (40 @3) 0.68 km (11:20 / km)
ahr:92 max:133

3 laps at Waterman Clinic
4 PM

Walking 34:29 intensity: (33:14 @0) + (1:03 @1) + (12 @3) 2.5 km (13:49 / km)
ahr:88 max:107

Short LM loop.

Wednesday Apr 20, 2022 #

Stretching & rolling 15:00 [1]
rhr:53 slept:8.0 weight:74.3kg

Walking 1:00:00 [1] 4.8 km (12:30 / km)

9967 steps.
11 AM

Exercycle 5:00 intensity: (37 @0) + (21 @1) + (3:02 @2) + (53 @3) + (7 @4) 0.01 km (9:15:33 / km)
ahr:112 max:143

Had Moderna 2nd booster yesterday. Feeling a little tired. Decided not to row.
4 PM

Walking 29:17 intensity: (17:22 @0) + (10:14 @1) + (3 @2) + (1:38 @3) 1.86 km (15:44 / km) +29m 14:36 / km
ahr:94 max:111

Grand-Perkins-Vernon. Very slow. Still feel tired after a 2 hour nap.

Tuesday Apr 19, 2022 #

Walking 1:00:00 [1] 4.7 km (12:46 / km)

11753 steps.
3 PM

Walking 20:27 intensity: (20:00 @0) + (23 @1) + (4 @3) 1.61 km (12:42 / km) +16m 12:05 / km
ahr:92 max:105 rhr:54 slept:6.5 weight:74.7kg

Walk back from Kaiser.

Walking 18:38 intensity: (18:26 @0) + (12 @3) 1.55 km (12:01 / km)
ahr:89 max:99

Walk to Kaiser.

Monday Apr 18, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:7.5 weight:74.3kg

Table Tennis Singles 15:00 [1]

Walking 1:20:00 [3] 6.8 km (11:46 / km)

10049 steps.
11 AM

Walking 6:03 intensity: (45 @0) + (25 @1) + (28 @2) + (3:31 @3) + (54 @4) 0.02 km (5:36:07 / km)
ahr:121 max:140

Sunday Apr 17, 2022 #

Walking 40:00 [1] 3.2 km (12:30 / km)

16808 steps.
10 AM

Walking 3:23 intensity: (3:22 @0) + (1 @3) 0.24 km (13:59 / km)
ahr:76 max:82

Orienteering 2:27:00 intensity: (1:43:39 @0) + (19:07 @1) + (9:03 @2) + (14:46 @3) + (25 @4) 7.78 km (18:53 / km) +222m 16:32 / km
ahr:96 max:136

Saturday Apr 16, 2022 #

Stretching & rolling 15:00 [1]

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

9786 steps.
11 AM

Exercycle 11:01 intensity: (37 @0) + (36 @1) + (1:20 @2) + (4:58 @3) + (3:30 @4)
ahr:126 max:146 rhr:54 slept:7.5 weight:74.8kg

30 seconds at 80 rpm, 30 seconds at 95 rpm.
2 PM

Walking 20:04 intensity: (13:29 @0) + (5:42 @1) + (53 @3) 1.54 km (13:03 / km)
ahr:97 max:107

Walk to bank.

Friday Apr 15, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:7.5 weight:74.8kg

Exercycle 6:00 [1]

Warm up for weight work.

Ping Pong 15:00 [1]

Walking 24:19 [2] 1.9 km (12:48 / km)

Grand-Perkins-Vernon loop.

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

10256 steps.

Thursday Apr 14, 2022 #

Walking 50:00 [1] 4.2 km (11:54 / km)

9926 steps.
11 AM

Rowing 31:28 intensity: (53 @0) + (16 @1) + (23 @2) + (13:04 @3) + (16:52 @4) 7.0 km (4:30 / km)
ahr:132 max:142 rhr:51 slept:8.0 weight:74.6kg

Very tired today.
3 PM

Walking 30:54 intensity: (10:13 @0) + (15:10 @1) + (2:27 @2) + (3:04 @3) 2.41 km (12:48 / km) +3m 12:44 / km
ahr:101 max:116

Wednesday Apr 13, 2022 #

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

10337 steps.

Stretching & rolling 10:00 [1]

3 PM

Walking 29:48 intensity: (24 @0) + (3:15 @1) + (18:50 @2) + (7:19 @3) 2.38 km (12:30 / km)
ahr:114 max:131 rhr:52 slept:8.0 weight:74.6kg

Short LM loop.

Tuesday Apr 12, 2022 #

Strength training 1:00:00 [4]

11 AM

Exercycle 6:16 intensity: (41 @0) + (16 @1) + (14 @2) + (4:55 @3) + (10 @4)
ahr:124 max:135 rhr:53 slept:8.0 weight:74.2kg

3 PM

Walking 26:02 intensity: (22:50 @0) + (2:22 @1) + (50 @3) 2.12 km (12:16 / km) +1m 12:14 / km
ahr:79 max:109

Short LM walk.

Monday Apr 11, 2022 #

Table Tennis Singles 10:00 [1]

Walking 50:00 [1] 4.2 km (11:54 / km)

9138 steps.
4 PM

Walking 21:17 intensity: (4:58 @0) + (9:24 @1) + (4:04 @2) + (2:48 @3) + (3 @4) 1.89 km (11:16 / km) +27m 10:31 / km
ahr:104 max:136

Grand-Perkins-Vernon loop.

Sunday Apr 10, 2022 #

Walking 1:10:00 [1] 5.2 km (13:28 / km)
rhr:54 slept:7.5 weight:73.9kg

8530 steps.
11 AM

Rowing 30:12 intensity: (7:27 @3) + (13:37 @4) + (9:08 @5) 7.0 km (4:19 / km)
ahr:143 max:159 rhr:54 slept:7.5 weight:73.9kg

Saturday Apr 9, 2022 #

Walking 25:00 [1] 1.9 km (13:09 / km)

10604 steps.
11 AM

Bird Walk 1:34:40 intensity: (1:08:15 @0) + (21:23 @1) + (25 @2) + (4:37 @3) 2.98 km (31:43 / km)
ahr:85 max:117 rhr:55 slept:7.5 weight:74.4kg

Extremely low tide making it difficult to see the birds, even with the scope.

https://ebird.org/checklist/S106657137

Walking 27:33 intensity: (14:57 @0) + (54 @1) + (7:22 @2) + (4:20 @3) 2.18 km (12:38 / km) +2m 12:35 / km
ahr:92 max:124

Walk back to car.

Friday Apr 8, 2022 #

Strength training 1:00:00 [4]
rhr:55 slept:7.5 weight:74kg

Table Tennis Singles 30:00 [1]

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

10467 steps.
11 AM

Exercycle 4:53 intensity: (8 @0) + (29 @1) + (11 @2) + (4:05 @3) 0.21 km (23:09 / km)
ahr:123 max:134

Warm up for weight work.
4 PM

Walking 29:24 intensity: (26:08 @0) + (2:26 @1) + (17 @2) + (33 @3) 2.29 km (12:51 / km)
ahr:94 max:112

Short LM loop.

Thursday Apr 7, 2022 #

Ping Pong 30:00 [1]

11 AM

Rowing 30:32 intensity: (45 @0) + (34 @1) + (14 @2) + (5:08 @3) + (10:06 @4) + (13:45 @5) 7.0 km (4:22 / km)
ahr:144 max:162 rhr:54 slept:8.0 weight:74.4kg

4 PM

Walking 29:06 intensity: (27:10 @0) + (1:02 @1) + (54 @3) 2.3 km (12:38 / km) +1m 12:36 / km
ahr:94 max:102

Wednesday Apr 6, 2022 #

Walking 39:08 [2] 2.9 km (13:30 / km)
ahr:98 rhr:54 slept:8.0 weight:7.3kg

Walk from Kaiser to La Farine and Piedmont Grocery and then home.

Walking 15:55 [2] 1.26 km (12:38 / km)
ahr:102

Walk to Kaiser.

Walking 40:00 [1] 3.2 km (12:30 / km)

11153 steps.

Tuesday Apr 5, 2022 #

Table Tennis Singles 30:00 [1]

5 games with Pete. Won all 5

Stretching & rolling 15:00 [1]

Walking 50:00 [1] 4.4 km (11:22 / km)

11184 steps.
10 AM

Walking 18:02 intensity: (17:29 @0) + (17 @1) + (16 @3) 1.57 km (11:29 / km) +14m 11:00 / km
ahr:95 max:100 rhr:56 slept:8.0 weight:74.3kg

Walk to Kaiser
12 PM

Walking 16:40 intensity: (15:33 @0) + (56 @1) + (11 @3) 1.48 km (11:18 / km)
ahr:92 max:109

Walk back from Kaiser.
4 PM

Exercycle 10:02 intensity: (10:01 @0) + (1 @3) 0.89 km (11:13 / km)
ahr:85 max:98

Monday Apr 4, 2022 #

Strength training 1:05:00 [4]
rhr:56 slept:8.0 weight:74.3kg

Table Tennis Singles 20:00 [1]

Walking 1:00:00 [1] 4.8 km (12:30 / km)

10931 steps.
3 PM

Walking 32:18 intensity: (32:17 @0) + (1 @3) 2.48 km (13:00 / km) +4m 12:55 / km
ahr:86 max:99

Short LM loop.

Sunday Apr 3, 2022 #

Ping Pong 20:00 [1]

Stretching & rolling 10:00 [1]

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

9883 steps.
10 AM

Rowing 30:45 intensity: (56 @0) + (12 @1) + (1:18 @2) + (13:07 @3) + (12:46 @4) + (2:26 @5) 7.0 km (4:24 / km)
ahr:134 max:158 rhr:55 slept:8.0 weight:74.6kg

first time in 10 days.
1 PM

Walking 24:16 intensity: (37 @0) + (3:16 @1) + (6:32 @2) + (13:51 @3) 1.87 km (12:58 / km) +28m 12:04 / km
ahr:117 max:134

Saturday Apr 2, 2022 #

Stretching & rolling 30:00 [1]

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

9967 steps.
10 AM

Bird Walk 1:47:09 intensity: (1:16:55 @0) + (18:59 @1) + (6:48 @2) + (4:27 @3) 2.78 km (38:34 / km)
ahr:86 max:122 rhr:54 slept:7.5 weight:74.4kg

Alameda mud flats. Huge number of birds, especially western sandpipers and dunlins. Dunlins now have black bellies. Terns are back. Dowitchers have arrived. Willets plumaged is very worn and frayed. Some have new plumage.

Walking 31:23 intensity: (3:46 @0) + (21:19 @1) + (3:14 @2) + (3:04 @3) 2.16 km (14:32 / km) +1m 14:30 / km
ahr:104 max:119

Walk back to car from Bay Front Island after bird walk.

Friday Apr 1, 2022 #

Stretching & rolling 10:00 [1]

Table Tennis Singles 20:00 [1]

Walking 36:00 [1] 3.0 km (12:00 / km)

12649 steps.
11 AM

Walking 1:13:34 intensity: (48:02 @0) + (16:27 @1) + (4:36 @2) + (4:29 @3) 5.4 km (13:38 / km)
ahr:94 max:124 rhr:54 slept:7.0 weight:74.4kg

Complete Lake Merritt loop.

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