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Training Log Archive: evancuster

In the 31 days ending May 31, 2021:

activity # timemileskm+m
  Walking43 31:44:11 97.36(19:34) 156.68(12:09) 262
  Walking with Jill6 10:57:16 19.34(33:59) 31.12(21:07) 166
  Strength training9 10:08:00
  Bird Walk2 2:58:11 2.62(1:07:56) 4.22(42:13) 2
  Running4 2:26:49 12.18(12:03) 19.6(7:29) 75
  Table Tennis Singles2 2:15:00
  Rowing4 1:48:03 16.16(6:41) 26.0(4:09)
  Orienteering1 56:16 1.5(37:29) 2.42(23:17) 111
  Total57 63:13:46 149.15 240.04 615
  [1-5]55 43:29:25
averages - sleep:10.4 rhr:51 weight:70.6kg

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Monday May 31, 2021 #

Strength training 1:05:00 [4]

Walking 45:00 [1] 3.5 km (12:51 / km)

11300 steps.
3 PM

Walking 37:54 intensity: (32:44 @0) + (4:17 @1) + (12 @2) + (41 @3) 2.82 km (13:26 / km)
ahr:88 max:111

Sunday May 30, 2021 #

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

10420 steps.
10 AM

Running 38:05 intensity: (5 @0) + (4 @1) + (41 @2) + (5:14 @3) + (22:22 @4) + (9:39 @5) 5.02 km (7:35 / km)
ahr:144 max:159

Saturday May 29, 2021 #

Walking 1:05:00 [1] 5.3 km (12:16 / km)

13000 steps.
10 AM

Walking with Jill 1:41:04 intensity: (1:20:41 @0) + (7:08 @1) + (3:38 @2) + (9:28 @3) + (9 @4) 4.63 km (21:50 / km) +54m 20:38 / km
ahr:90 max:136

Friday May 28, 2021 #

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

8500 steps
2 PM

Rowing 20:09 intensity: (4:23 @3) + (12:01 @4) + (3:45 @5) 5.0 km (4:02 / km)
ahr:143 max:153 rhr:51 slept:7.5 weight:73.1kg

Only did 5 k instead of 7. Tired and hot. Didn't do my usual Wednesday row because of the bird walk, and forgot that Jill rows Friday morning, so didn't do it until the afternoon.

Thursday May 27, 2021 #

Strength training 1:05:00 [4]
rhr:51 slept:7.5 weight:73.1kg

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

8900 steps.

Wednesday May 26, 2021 #

9 AM

Walking 9:44 intensity: (5:32 @0) + (3:17 @1) + (55 @3) 0.96 km (10:06 / km)
ahr:99 max:104

Bird Walk 2:07:30 intensity: (1:51:01 @0) + (12:55 @1) + (1:14 @2) + (2:20 @3) 2.22 km (57:24 / km) +2m 57:10 / km
ahr:81 max:122 rhr:51 slept:7.5 weight:73.6kg

Wednesday Lake Merritt bird walk with Hillary.

https://ebird.org/checklist/S89032970

Walking 13:28 intensity: (1:24 @0) + (9:14 @1) + (1:46 @2) + (1:04 @3) 0.97 km (13:53 / km)
ahr:102 max:116

Tuesday May 25, 2021 #

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

10500 steps.
11 AM

Walking 19:39 intensity: (3:47 @0) + (9:15 @1) + (4:15 @2) + (2:22 @3) 2.81 km (7:00 / km) +28m 6:40 / km
ahr:103 max:127

Grand-Perkins-Vernon loop.
3 PM

Walking 24:50 intensity: (24:36 @0) + (8 @1) + (6 @3) 1.99 km (12:29 / km)
ahr:88 max:100 rhr:51 slept:73.6 weight:8kg

Walk to boat house.

Monday May 24, 2021 #

Strength training 1:10:00 [4]
rhr:52 slept:8.0 weight:74.8kg

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

10500 steps.
3 PM

Walking 46:44 intensity: (46:33 @0) + (1 @1) + (10 @3) 3.24 km (14:24 / km)
ahr:79 max:100

Walk to Rotary Center.

Sunday May 23, 2021 #

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

10333 steps.
10 AM

Walking with Jill 1:24:39 intensity: (1:16:49 @0) + (1:49 @1) + (2:33 @2) + (3:11 @3) + (17 @4) 4.52 km (18:43 / km)
ahr:83 max:143 rhr:53 slept:8.0 weight:74kg

Alameda mud flats to Tennis Courts and back.

Almost all the ducks and shorebirds have left except for terns.

Saturday May 22, 2021 #

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

11200 steps.
11 AM

Running 33:22 intensity: (17 @0) + (19 @1) + (15 @2) + (5:06 @3) + (16:05 @4) + (11:20 @5) 4.51 km (7:24 / km) +75m 6:50 / km
ahr:145 max:164 rhr:50 slept:8.0 weight:73.2kg

Lafayette Reservoir. Jogged the flat and downhill; walked the uphill.

Friday May 21, 2021 #

11 AM

Walking 47:37 [0] 4.27 km (11:09 / km) +29m 10:48 / km
ahr:75 max:96

2 PM

Walking 22:56 intensity: (22:55 @0) + (1 @3) 1.58 km (14:29 / km)
ahr:81 max:93

Thursday May 20, 2021 #

Strength training 1:10:00 [4]
rhr:51 slept:8.0 weight:73.4kg

Walking 1:10:00 [1] 5.9 km (11:52 / km)

8841 steps

Wednesday May 19, 2021 #

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

9385 steps.
10 AM

Rowing 29:25 intensity: (39 @0) + (13 @1) + (18 @2) + (6:34 @3) + (19:26 @4) + (2:15 @5) 7.0 km (4:12 / km)
ahr:139 max:158 rhr:51 slept:7.0 weight:73.5kg

11 AM

Walking 23:44 intensity: (1:36 @2) + (21:02 @3) + (1:06 @4) 1.89 km (12:33 / km) +30m 11:38 / km
ahr:126 max:143

Grand-Perkins-Vernon loop.

Tuesday May 18, 2021 #

Bird Walk 50:41 [1] 2.0 km (25:21 / km)
ahr:77 max:99

Bird walk from Grand Avenue to just past columns.

https://ebird.org/checklist/S88492345

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

12500 steps.
10 AM

Walking 44:38 intensity: (42:58 @0) + (43 @1) + (27 @2) + (30 @3) 3.72 km (12:00 / km) +3m 11:57 / km
ahr:84 max:127

Monday May 17, 2021 #

Strength training 1:05:00 [4]
rhr:50 slept:7.0 weight:73.5kg

Table Tennis Singles 1:00:00 [1]

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

8700 steps.

Sunday May 16, 2021 #

Table Tennis Singles 1:15:00 [1]

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

11163 steps.
10 AM

Running 35:46 intensity: (10 @1) + (3 @2) + (3:05 @3) + (13:55 @4) + (18:33 @5) 5.08 km (7:03 / km)
ahr:149 max:163 rhr:50 slept:8.0 weight:73kg

Lake Merritt Sunday run. One of my better runs recently.

Saturday May 15, 2021 #

11 AM

Walking with Jill 1:36:55 intensity: (1:30:07 @0) + (5:13 @1) + (18 @2) + (1:17 @3) 5.15 km (18:49 / km) +87m 17:21 / km
ahr:83 max:112 rhr:51 slept:7.5 weight:73.6kg

Was cold and foggy in Oakland, so decided to go to Lafayette Reservoir for our walk. No warmer though.

Saw lots of swallows, but not much else.

https://ebird.org/checklist/S88205251

Friday May 14, 2021 #

10 AM

Walking 1:05:21 intensity: (1:05:20 @0) + (1 @3) 4.95 km (13:11 / km) +2m 13:10 / km
ahr:81 max:97 rhr:50 slept:8.5 weight:73.2kg

Walk around the lake.

Thursday May 13, 2021 #

Strength training 1:08:00 [4]
rhr:50 slept:7.0 weight:73.1kg

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

10207 steps.
3 PM

Walking 24:36 intensity: (22:14 @0) + (42 @1) + (39 @2) + (1:01 @3) 2.29 km (10:45 / km)
ahr:92 max:131

Wednesday May 12, 2021 #

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

9857 steps.
11 AM

Rowing 29:18 intensity: (43 @0) + (12 @1) + (13 @2) + (7:22 @3) + (14:25 @4) + (6:23 @5) 7.0 km (4:11 / km)
ahr:140 max:157 rhr:50 slept:7.0 weight:72.8kg

4 PM

Walking 24:31 intensity: (12:40 @0) + (9:50 @1) + (2:01 @3) 1.93 km (12:43 / km) +30m 11:48 / km
ahr:98 max:109

Tuesday May 11, 2021 #

Walking 55:00 [1] 4.2 km (13:06 / km)
rhr:51 slept:8.0 weight:73.4kg

8628 steps.
5 PM

Walking 15:59 intensity: (6:49 @0) + (7:43 @1) + (14 @2) + (1:13 @3) 1.36 km (11:47 / km) +25m 10:46 / km
ahr:99 max:111

Monday May 10, 2021 #

Walking 1:15:00 [1] 6.2 km (12:06 / km)
rhr:51 slept:7.5 weight:73.3kg

9314 steps

Strength training 1:08:00 [4]

Sunday May 9, 2021 #

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

12840 steps.
10 AM

Walking with Jill 1:15:37 intensity: (1:10:02 @0) + (4:34 @1) + (4 @2) + (57 @3) 3.25 km (23:16 / km)
ahr:83 max:111 rhr:50 slept:8.0 weight:72.9kg

Usual Alameda mud flats-Bay Farm Island shoreline walk.

https://ebird.org/checklist/S87659416
https://ebird.org/checklist/S87663594

Walking with Jill 1:13:13 intensity: (1:12:10 @0) + (44 @1) + (19 @3) 3.41 km (21:30 / km) +3m 21:25 / km
ahr:82 max:107

Saturday May 8, 2021 #

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

12500 steps.
11 AM

Running 39:36 intensity: (11 @0) + (5 @1) + (15 @2) + (12:15 @3) + (26:45 @4) + (5 @5) 5.0 km (7:56 / km)
ahr:137 max:150 rhr:50 slept:7.5 weight:73.7kg

Usual run around the lake. Run 90 seconds, walk 30 seconds. I guess my new goal is now to beat 40 minutes. :-(

Friday May 7, 2021 #

Strength training 1:07:00 [4]
rhr:50 slept:7.5 weight:73.6kg

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

9023 steps.

Thursday May 6, 2021 #

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

12000 steps.
11 AM

Walking with Jill 36:37 intensity: (4:32 @0) + (19:12 @1) + (7:28 @2) + (5:25 @3) 1.99 km (18:25 / km) +22m 17:27 / km
ahr:107 max:130

Walking with Jill 35:58 intensity: (39 @0) + (4:41 @1) + (8:34 @2) + (9:55 @3) + (9:29 @4) + (2:40 @5) 1.82 km (19:44 / km)
ahr:126 max:175

Wednesday May 5, 2021 #

11 AM

Rowing 29:11 intensity: (46 @0) + (17 @1) + (9 @2) + (5:12 @3) + (11:18 @4) + (11:29 @5) 7.0 km (4:10 / km)
ahr:143 max:160 rhr:50 slept:8.0 weight:72.6kg

4 PM

Walking 1:15:00 [0] 6.2 km (12:06 / km)
ahr:56 max:56

9300 steps.

Tuesday May 4, 2021 #

Walking 40:00 [1] 3.4 km (11:46 / km)

11820 steps.
10 AM

Walking 58:45 intensity: (54:41 @0) + (1:50 @1) + (8 @2) + (2:06 @3) 4.79 km (12:16 / km) +29m 11:55 / km
ahr:89 max:110 rhr:50 slept:7.5 weight:72.6kg

Walk to and back from La Farine and Piedmont Grocery.

Monday May 3, 2021 #

Strength training 1:10:00 [4]
rhr:50 slept:6.5 weight:72.6kg

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

9662 steps.
3 PM

Walking 20:58 intensity: (16:39 @0) + (3:21 @1) + (3 @2) + (55 @3) 1.56 km (13:28 / km)
ahr:93 max:111

Sunday May 2, 2021 #

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

11 AM

Orienteering 56:16 intensity: (36:17 @0) + (13:15 @1) + (2:11 @2) + (3:39 @3) + (54 @4) 2.42 km (23:17 / km) +111m 18:57 / km
ahr:91 max:138

Walking 11:47 intensity: (7:54 @0) + (3:25 @1) + (1 @2) + (27 @3) 0.76 km (15:34 / km) +86m 9:55 / km
ahr:92 max:110

Walk to start.

Saturday May 1, 2021 #

Walking 30:00 [1] 2.4 km (12:30 / km)

12526 steps.
10 AM

Walking with Jill 2:33:13 intensity: (2:29:59 @0) + (1:46 @1) + (34 @2) + (54 @3) 6.35 km (24:07 / km)
ahr:78 max:132 rhr:50 slept:8.0 weight:73.4kg

Alameda mud flats and Bay Farm Island shoreline path. Very low tide again, and most of the birds were far away. All the ducks have left, except for a few scaups. Many juvenile double crested cormorants.

https://ebird.org/checklist/S86833404

https://ebird.org/checklist/S86829189

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