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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Walking24 23:47:00 76.74 123.5
  Ping Pong10 14:00:00
  Barbell12 11:00:00
  Exercycle8 2:26:00
  Running4 1:34:41 7.64(12:23) 12.3(7:42)
  Orienteering1 1:11:33 3.04(23:30) 4.9(14:36)
  Elliptical1 12:00
  Total31 54:11:14 87.43 140.7
averages - sleep:7.9 weight:75.2kg

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Sunday Jan 31, 2016 #

Running 40:41 [4] 5.3 km (7:41 / km)
ahr:126 max:148 slept:8.7 weight:76kg

Walked/jogged around the lake, 1 min each. Knees pretty tired.

Walking 30:00 [2] 3.0 km (10:00 / km)

Saturday Jan 30, 2016 #

Exercycle 20:00 [5]
max:171 slept:8.6 weight:75.1kg

Barbell 1:00:00 [5]

Ping Pong 1:00:00 [2]

Walking 30:00 [2] 3.0 km (10:00 / km)

Friday Jan 29, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.6 weight:74.6kg

MTZ

Thursday Jan 28, 2016 #

Barbell 1:00:00 [5]
slept:8.7 weight:74.6kg

Exercycle 20:00 [5]

Walking 30:00 [2] 3.0 km (10:00 / km)

Ping Pong 1:30:00 [2]

Wednesday Jan 27, 2016 #

Running (Treadmill intervals) 18:00 [4] 2.5 km (7:12 / km)
ahr:131 max:157 slept:7.25 weight:74.6kg

First time on treadmill in a long time. Did four 2 minute intervals, i min at 6 mph, and the other at 6.5 mph with a 1 minute recovery at 4.

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

PHC

Tuesday Jan 26, 2016 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
slept:7.0 weight:74.8kg

WCHC

Monday Jan 25, 2016 #

Barbell 30:00 [4]
slept:7.2 weight:74.8kg

Upper body only

Ping Pong 1:30:00 [2]

Walking 30:00 [2] 6.0 km (5:00 / km)

Sunday Jan 24, 2016 #

Orienteering race 1:11:33 [4] 4.9 km (14:36 / km)
ahr:120 max:145 slept:7.6 weight:74.9kg

Short course at Bon Tempe.
New map!! Finally got a good map of the area. It made orienteering so much more fun and challenging. No big errors, but a few bobbles.

Saturday Jan 23, 2016 #

Walking 1:45:00 [1] 7.0 km (15:00 / km)
slept:9.0 weight:75.3kg

Walk with Jill clockwaise around Lake until Court House, and then to Old Town. Had lunch at Breads of India and then walked home.

Ping Pong 1:00:00 [2]

Friday Jan 22, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:75.3kg

MTZ

Thursday Jan 21, 2016 #

Barbell 1:00:00 [5]
slept:8.0 weight:75.1kg

Exercycle 20:00 [5]

Intervals 1min x5

Wednesday Jan 20, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.5 weight:74.9kg

MTZ

Tuesday Jan 19, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
weight:75.1kg

WCHC Tough commute today. It was pouring this morning, so got a little wet walking to BART. Then just missed the train, so had to wait about 8 minutes. It was really blowing and storming when I got off the bus. My umbrella inverted itself, and there was a lake to cross to get to the clinic. Was soaked by the time I got to my office. Then this afternoon, a very slow bus. Several people only had cash which takes a long time, plus some very slow old people. When I got to BART, the train was waiting, but then an announcement said there were delays because of a medical emergency at North Berkeley. Finally left. Train got very crowded because of people piling up from the delays. At least it was not raining walking home.

Monday Jan 18, 2016 #

Walking 1:30:00 [1] 6.0 km (15:00 / km)
slept:8.6 weight:75.3kg

Walked with Jill by Lake and had lunch at a Japanese restaurant on Grand past the theatre.

Really achey and sore from yesterday's minimal jog. Moderate effusion right knee.

Barbell 30:00 [4]

Only did upper body as legs are really tired and sore. Pulled left ?biceps on last rep of bench press. Hope it is not serious.

Sunday Jan 17, 2016 #

Walking 27:00 [3] 2.5 km (10:48 / km)

Walked half way around the lake.

Running 20:00 [4] 2.5 km (8:00 / km)
ahr:114 max:146 slept:8.9 weight:75.5kg

Jogged-walked other half of lake. Jogged a minute, walked a minute, etc.

Ping Pong 1:45:00 [2]

Saturday Jan 16, 2016 #

Barbell 1:00:00 [5]
slept:7.7 weight:75.9kg

Elliptical 12:00 [5]

Warm up and then 3 one minute intervals. Haven't used the elliptical in a long time. Hope I didn't over do it.

Ping Pong 45:00 [2]

Friday Jan 15, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.6 weight:75.9kg

MTZ

Thursday Jan 14, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:8.3 weight:75.1kg

Barbell 1:00:00 [5]

Exercycle 20:00 [5]
max:165

5 1 minute intervals.

Ping Pong 1:30:00 [2]

Wednesday Jan 13, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:75.3kg

PHC

Tuesday Jan 12, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.7 weight:75.3kg

Monday Jan 11, 2016 #

Ping Pong 1:00:00 [2]
slept:8.0 weight:75.5kg

Exercycle 20:00 [5]

five 1 minute intervals

Barbell 1:00:00 [5]

Increased squat to 95 lbs and dead lift to 115 lbs. Will stop biceps curls because left wrist is bothering me.

Sunday Jan 10, 2016 #

Walking 2:00:00 [1] 6.0 km (20:00 / km)
slept:8.2 weight:75kg

Walk with Jill around Lake and then to lunch at Mocojete.

Ping Pong 2:30:00 [2]

Challenged Audrey. Lost 3 matches to 2. Then open play.

Saturday Jan 9, 2016 #

Barbell 1:00:00 [5]
slept:8.7 weight:75kg

Walking 45:00 [3] 4.5 km (10:00 / km)

Friday Jan 8, 2016 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
slept:7.5 weight:75.3kg

WCHC

Thursday Jan 7, 2016 #

Barbell 1:00:00 [5]
slept:9.0 weight:75.4kg

Exercycle 15:00 [5]

Ping Pong 1:30:00 [2]

Wednesday Jan 6, 2016 #

Walking 1:00:00 [2]
slept:7.0 weight:75.4kg

MTZ

Tuesday Jan 5, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.1 weight:75.4kg

WCHC

Monday Jan 4, 2016 #

Barbell 1:00:00 [4]
weight:75.7kg

Increased squat to 65 lbs and dead lift to 85 lbs. still a long way from where I used to be. Also, increased triceps extensions to 55 lbs, but could only do 2 sets instead of 3.

Exercycle 17:00 [5]

4 one minute intervals.

Sunday Jan 3, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)

Saturday Jan 2, 2016 #

Exercycle 14:00 [5]
ahr:127 max:166

3 INTERVALS OF ! MIN EACH

Barbell 1:00:00 [4]
slept:8.5 weight:74.8kg

Walking 1:50:00 [1] 6.5 km (16:55 / km)

Slow walk with Jill around the lake and had lunch at Szechuan Village

Friday Jan 1, 2016 #

Running (Treadmill) 16:00 [4] 2.0 km (8:00 / km)
ahr:126 max:155 slept:8.4 weight:74.6kg

Ran for first time since Calero in September. Warmed up with 3.0, 3.5, 4.0, 4.5, then did 1 minute intervals at 5.5, 6.0 x3 with 1 min recovery.

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