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

Training Log Archive: evancuster

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  Walking38 30:49:39 96.15(19:14) 154.73(11:57) 109
  Strength training9 10:11:00
  Walking with Jill4 9:03:47 15.23(35:42) 24.51(22:11)
  Orienteering1 3:13:22 5.45(35:27) 8.78(22:02) 484
  Running7 2:29:40 11.84(12:38) 19.06(7:51) 2
  Rowing5 2:21:17 18.23(7:45) 29.34(4:49)
  Exercycle2 26:42 0.65 1.05 4
  Total55 58:35:27 147.55 237.47 598
  [1-5]55 47:04:29
averages - sleep:11.9 rhr:50 weight:68.5kg

«»
4:08
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Mar 31, 2021 #

Walking 50:00 [1] 4.3 km (11:38 / km)

13,500 steps.
10 AM

Running 10:25 intensity: (1:52 @0) + (17 @1) + (1:08 @2) + (5:08 @3) + (1:56 @4) + (4 @5) 1.16 km (8:58 / km)
ahr:121 max:150 rhr:51 slept:7.0 weight:72.6kg

Run jog to Rotary Center.

Walking 43:32 intensity: (24:43 @0) + (14:43 @1) + (49 @2) + (3:17 @3) 3.33 km (13:05 / km) +4m 13:00 / km
ahr:96 max:118

Walked clockwise around lake from Rotary Center.

Tuesday Mar 30, 2021 #

Walking 1:15:00 [1] 6.2 km (12:06 / km)

9400 steps.
11 AM

Rowing 25:35 intensity: (37 @0) + (21 @1) + (14 @2) + (6:42 @3) + (17:41 @4) 6.0 km (4:16 / km)
ahr:136 max:149 rhr:50 slept:6.5 weight:72.7kg

Rushed for time. Only did 6 k instead of 7.

Monday Mar 29, 2021 #

Strength training 1:00:00 [4]
rhr:50 slept:7.0 weight:72.8kg

Walking 52:00 [1] 4.4 km (11:49 / km)

2 meeting day. Busy trying to buy Rebecca a condo.

6550 steps.

Sunday Mar 28, 2021 #

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

11275 steps.
11 AM

Running 35:36 intensity: (9 @0) + (4 @1) + (5 @2) + (3:08 @3) + (18:15 @4) + (13:55 @5) 5.07 km (7:02 / km)
ahr:146 max:157 rhr:50 slept:7.0 weight:73.2kg

Lake Merritt run, intervals. Run 90 seconds, walk 30 seconds.

Saturday Mar 27, 2021 #

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

11500 steps.
10 AM

Walking with Jill 2:01:35 intensity: (2:01:34 @0) + (1 @3) 5.33 km (22:49 / km)
ahr:73 max:94 rhr:50 slept:7.0 weight:72.8kg

Hayward Shoreline. Nice area. Quite a few birds.

https://ebird.org/checklist/S84205522

Friday Mar 26, 2021 #

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

8726 steps.
11 AM

Rowing 28:47 intensity: (37 @0) + (22 @1) + (12 @2) + (4:37 @3) + (19:21 @4) + (3:38 @5) 7.0 km (4:07 / km)
ahr:141 max:160 rhr:49 slept:7.0 weight:73.9kg

Thursday Mar 25, 2021 #

Strength training 1:07:00 [4]
rhr:49 slept:7.0 weight:73.1kg

Wednesday Mar 24, 2021 #

Walking 55:00 [1] 4.7 km (11:42 / km)
rhr:49 slept:7.0 weight:72.8kg

12280 steps.
10 AM

Exercycle 12:23 intensity: (21 @0) + (20 @1) + (29 @2) + (3:06 @3) + (5:10 @4) + (2:57 @5) 1.05 km (11:50 / km) +4m 11:37 / km
ahr:138 max:158

3 PM

Walking 22:34 intensity: (7 @0) + (19 @1) + (44 @2) + (20:36 @3) + (46 @4) + (2 @5) 1.76 km (12:50 / km) +14m 12:21 / km
ahr:126 max:150

Walking 22:24 intensity: (14 @1) + (1:17 @2) + (20:52 @3) + (1 @4) 1.79 km (12:30 / km)
ahr:125 max:136

Tuesday Mar 23, 2021 #

Strength training 1:10:00 [4]
rhr:50 slept:7.5 weight:72.7kg

Monday Mar 22, 2021 #

Walking 45:00 [1] 3.9 km (11:32 / km)

11280 steps.
10 AM

Walking 23:12 intensity: (15:53 @0) + (5:53 @1) + (1:26 @3) 1.88 km (12:19 / km) +22m 11:38 / km
ahr:92 max:109

Walk back from Kaiser.
11 AM

Walking 22:55 intensity: (22:41 @0) + (5 @1) + (9 @3) 1.83 km (12:33 / km)
ahr:89 max:100 rhr:50 slept:8.0 weight:72.7kg

Walk to Kaiser.

Sunday Mar 21, 2021 #

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

19925 steps/\.
10 AM

Orienteering 3:13:22 intensity: (41:55 @0) + (40:34 @1) + (37:02 @2) + (59:46 @3) + (9:27 @4) + (4:38 @5) 8.78 km (22:02 / km) +484m 17:16 / km
ahr:112 max:167 rhr:50 slept:7.0 weight:72.9kg

Sunol Nav=X event. I started the 2 hour event, but ended up taking 3:09, wiping out all my points. I asked Bill Cusworth if he could change it to 4 hour, then at least I would get 500 points.

Beautiful day. Tons of people at the park.

Saturday Mar 20, 2021 #

10 AM

Walking with Jill 2:16:51 intensity: (1:47:27 @0) + (14:22 @1) + (8:25 @2) + (6:07 @3) + (30 @4) 6.37 km (21:30 / km)
ahr:87 max:145 rhr:50 slept:8.0 weight:72.9kg

Very high tide due to the new moon a few days ago.

22 species. 550 individual birds.

https://ebird.org/checklist/S83747145

Friday Mar 19, 2021 #

Walking 50:00 [1] 4.1 km (12:12 / km)

13150 steps.
11 AM

Running 6:21 intensity: (9 @0) + (5 @1) + (4 @2) + (49 @3) + (5:10 @4) + (4 @5) 1.0 km (6:22 / km)
ahr:144 max:150 rhr:51 slept:8.0 weight:73.5kg

1 K run at Lake, clockwise.

Walking 3:27 intensity: (2:44 @0) + (37 @1) + (6 @3) 0.36 km (9:40 / km) +3m 9:15 / km
ahr:96 max:103

Pre-run warmup short walk.

Walking 41:26 intensity: (6:04 @0) + (27:57 @1) + (13 @2) + (7:12 @3) 3.78 km (10:57 / km)
ahr:101 max:114

Remainder of Lake Merritt walk.

Thursday Mar 18, 2021 #

Strength training 1:10:00 [4]
rhr:51 slept:8.0 weight:73kg

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

8700 steps.

Wednesday Mar 17, 2021 #

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

8700 steps
11 AM

Rowing 28:50 intensity: (41 @0) + (19 @1) + (10 @2) + (7:17 @3) + (15:10 @4) + (5:13 @5) 7.0 km (4:07 / km)
ahr:140 max:159 rhr:50 slept:7.7 weight:72.7kg

Tuesday Mar 16, 2021 #

Walking 40:00 [1] 3.3 km (12:07 / km)

12121 steps.
11 AM

Walking 5:13 intensity: (2:19 @0) + (1:56 @1) + (9 @2) + (49 @3) 0.52 km (10:07 / km)
ahr:100 max:110

Warm up walk for run.

Running 6:40 intensity: (8 @0) + (6 @1) + (5 @2) + (1:23 @3) + (4:20 @4) + (38 @5) 1.05 km (6:20 / km)
ahr:143 max:150

1 K run by the Lake and Harrison St.

Walking 41:23 intensity: (6:19 @0) + (31:15 @1) + (40 @2) + (3:09 @3) 3.78 km (10:57 / km) +5m 10:52 / km
ahr:101 max:120

Finish walk around Lake.

Monday Mar 15, 2021 #

Strength training 1:07:00 [4]
rhr:51 slept:7.5 weight:73kg

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

7630 steps.

Sunday Mar 14, 2021 #

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

12500 steps.
9 AM

Walking with Jill 2:22:28 intensity: (2:00:27 @0) + (18:23 @1) + (56 @2) + (2:42 @3) 6.44 km (22:07 / km)
ahr:88 max:120 rhr:50 slept:5.5 weight:73.4kg

Alameda mud flats. Some of the birds are getting their breeding plumage. Most of the avocets now have tannish brown heads. Some of the dunlins are getting brownish checkers on their back.s Big influx of black bellied plovers, with a wide variety of plummage. Some are still in winter, others have a completely black belly, and others in between.
Cold and windy.

Saturday Mar 13, 2021 #

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

11500 steps.
10 AM

Running 43:57 intensity: (25 @1) + (17:19 @2) + (25:55 @3) + (18 @4) 4.74 km (9:16 / km)
ahr:120 max:136 rhr:51 slept:8.0 weight:73.6kg

Lake Merritt slog. Legs really tired. Rowed yesterday and weight work on Thursday. Didn't get watch going until 0.3 k after I started.

Friday Mar 12, 2021 #

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

9657 steps.
11 AM

Rowing 29:08 intensity: (38 @0) + (23 @1) + (17 @2) + (8:32 @3) + (18:59 @4) + (19 @5) 2.34 km (12:28 / km)
ahr:135 max:151 rhr:51 slept:7.5 weight:73.4kg

3 PM

Walking 20:36 intensity: (4:12 @0) + (12:12 @1) + (2:23 @2) + (1:49 @3) 1.55 km (13:17 / km)
ahr:103 max:126

Walk to bank.

Thursday Mar 11, 2021 #

Strength training 1:07:00 [4]
rhr:50 slept:8.0 weight:73kg

Walking 1:04:00 [1] 5.3 km (12:05 / km)

8000 steps.

Wednesday Mar 10, 2021 #

Walking 1:00:00 [1] 5.2 km (11:32 / km)

7721 steps,
10 AM

Exercycle 14:19 intensity: (56 @0) + (38 @1) + (39 @2) + (4:19 @3) + (5:24 @4) + (2:23 @5)
ahr:134 max:160 rhr:50 slept:73.0 weight:7.8kg

3 Zoom meeting day and only time to do a short high intensity exercise.

Tuesday Mar 9, 2021 #

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

11500 steps.
10 AM

Walking 5:29 intensity: (2:40 @0) + (2:11 @1) + (38 @3) 0.53 km (10:23 / km)
ahr:97 max:109

Warm up before run.

Running 6:45 intensity: (8 @0) + (4 @1) + (7 @2) + (2:49 @3) + (2:52 @4) + (45 @5) 1.0 km (6:44 / km) +2m 6:40 / km
ahr:144 max:152 rhr:50 slept:8.0 weight:72.7kg

Trying to increase my endurance by running more than once per week. Started out slowly with a 1 K run at Lake Merritt along Harrison St.

Walking 42:47 intensity: (8:20 @0) + (30:29 @1) + (44 @2) + (3:14 @3) 3.79 km (11:18 / km) +5m 11:14 / km
ahr:101 max:129

Rest of walk around Lake Merritt.

Monday Mar 8, 2021 #

Strength training 1:10:00 [4]
rhr:51 slept:8.0 weight:72.9kg

Walking 1:10:00 [1] 6.0 km (11:40 / km)

8872 steps.

Sunday Mar 7, 2021 #

Walking 40:00 [1] 3.3 km (12:07 / km)

12732 steps.
11 AM

Running 39:56 intensity: (6 @0) + (8 @1) + (10 @2) + (6:10 @3) + (33:22 @4) 5.04 km (7:55 / km)
ahr:138 max:148 rhr:51 slept:8.0 weight:73.2kg

Steady slow run. Trying to increase my endurance, but can't run much faster than walking.

Saturday Mar 6, 2021 #

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

12300 steps.
10 AM

Walking with Jill 2:22:53 intensity: (2:19:39 @0) + (2:18 @1) + (28 @2) + (28 @3) 6.37 km (22:25 / km)
ahr:78 max:126

Friday Mar 5, 2021 #

Strength training 1:10:00 [4]
rhr:50 slept:6.5 weight:72.7kg

Walking 1:10:00 [1] 5.7 km (12:17 / km)

8780 steps.

Thursday Mar 4, 2021 #

Walking 50:00 [1] 4.3 km (11:38 / km)

110000 steps.
11 AM

Walking 34:34 intensity: (15:18 @0) + (13:47 @1) + (3:42 @2) + (1:47 @3) 2.63 km (13:07 / km) +28m 12:27 / km
ahr:99 max:121 rhr:52 slept:7.5 weight:72.5kg

Walk to Perkins cleaners, then up to Vernon, back to SPT.

Wednesday Mar 3, 2021 #

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

8400 steps.
11 AM

Rowing 28:57 intensity: (43 @0) + (12 @1) + (14 @2) + (6:41 @3) + (15:56 @4) + (5:11 @5) 7.0 km (4:08 / km)
ahr:141 max:158 rhr:50 slept:7.0 weight:72.7kg

Broke 29:00 minutes for 7 K.

Tuesday Mar 2, 2021 #

Walking 45:00 [1] 3.7 km (12:10 / km)

12661 steps.
10 AM

Walking 53:07 intensity: (41:31 @0) + (8:45 @1) + (55 @2) + (1:56 @3) 4.21 km (12:37 / km) +27m 12:13 / km
ahr:93 max:114 rhr:50 slept:7.8 weight:72.9kg

Walked to Piedmont Grocery and back.

Monday Mar 1, 2021 #

Strength training 1:10:00 [4]
rhr:50 slept:72.8 weight:7kg

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

7661 steps.

« Earlier | Later »