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Training Log Archive: evancuster

In the 31 days ending Jul 31, 2021:

activity # timemileskm+m
  Walking52 33:11:11 102.26(19:28) 164.57(12:06) 233
  Bird Walk5 11:21:37 17.43(39:06) 28.05(24:18) 6
  Strength training9 9:37:00
  Running4 2:35:44 12.49(12:28) 20.09(7:45)
  Table Tennis Singles4 2:15:00 1.24 2.0
  Rowing4 1:57:15 17.4(6:44) 28.0(4:11)
  Ping Pong3 1:40:00
  Orienteering1 1:31:50 4.73(19:25) 7.61(12:04) 69
  Total66 64:09:37 155.54 250.32 308
  [1-5]65 43:59:48
averages - sleep:7.6 rhr:51 weight:74kg

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Saturday Jul 31, 2021 #

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

14435 steps.
10 AM

Orienteering 32:30 intensity: (1:29 @0) + (8 @1) + (1:29 @2) + (11:30 @3) + (10:54 @4) + (7:00 @5) 2.76 km (11:47 / km) +16m 11:28 / km
ahr:135 max:172 rhr:51 slept:8.0 weight:74.4kg

Presidio short sprint course.

Orienteering 59:20 intensity: (52 @0) + (12 @1) + (5:58 @2) + (38:47 @3) + (10:29 @4) + (3:02 @5) 4.85 km (12:14 / km) +54m 11:35 / km
ahr:128 max:157

Presidio long sprint course.

Friday Jul 30, 2021 #

Strength training 1:07:00 [4]
rhr:51 slept:7.5 weight:74.4kg

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

9254 steps.
3 PM

Walking 25:30 intensity: (20:32 @0) + (3:59 @1) + (59 @3) 1.96 km (13:03 / km) +30m 12:06 / km
ahr:93 max:108

Grand-Perkins-Vernon loop.

Thursday Jul 29, 2021 #

Walking 50:00 [1] 4.0 km (12:30 / km)

8933 steps.

Ping Pong 20:00 [1]

11 AM

Rowing 29:11 intensity: (55 @0) + (40 @1) + (23 @2) + (3:34 @3) + (11:41 @4) + (11:58 @5) 7.0 km (4:10 / km)
ahr:143 max:165 rhr:51 slept:6.8 weight:74.2kg

4 PM

Walking 24:31 [0] 1.94 km (12:38 / km) +30m 11:44 / km
ahr:80 max:90

Wednesday Jul 28, 2021 #

Walking 32:00 [1] 2.7 km (11:51 / km)

10170 steps.
9 AM

Bird Walk 1:50:54 intensity: (1:49:42 @0) + (1:01 @1) + (2 @2) + (9 @3) 2.06 km (53:44 / km) +6m 52:57 / km
ahr:71 max:110 rhr:50 slept:7.5 weight:74.3kg

4th Wednesday Lake Merritt bird walk.

https://ebird.org/checklist/S92426741

Walking 11:16 intensity: (11:15 @0) + (1 @1) 1.13 km (9:56 / km)
ahr:90 max:100

Walk to start of bird walk.

Walking 10:27 intensity: (10:19 @0) + (6 @1) + (2 @3) 0.72 km (14:33 / km)
ahr:86 max:102

Walk home after bird walk.

Tuesday Jul 27, 2021 #

Walking 20:00 [1] 2.7 km (7:24 / km)

10950 steps.
10 AM

Walking 1:03:13 intensity: (1:03:12 @0) + (1 @3) 5.56 km (11:22 / km) +2m 11:21 / km
ahr:85 max:99 rhr:51 slept:7.5 weight:74kg

Walk around lake with extension to shoe repair shop to pick up my shoes.

Monday Jul 26, 2021 #

Strength training 1:05:00 [4]
rhr:51 slept:6.5 weight:74.7kg

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

9000 steps.

Table Tennis Singles 20:00 [1]

4 PM

Walking 18:37 intensity: (18:29 @0) + (2 @1) + (6 @3) 1.39 km (13:21 / km) +2m 13:15 / km
ahr:88 max:100

Walk to and from bank.

Sunday Jul 25, 2021 #

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

12000 steps.
10 AM

Running 39:06 intensity: (25 @3) + (15:25 @4) + (23:16 @5) 5.01 km (7:48 / km)
ahr:157 max:187 rhr:50 slept:8.0 weight:74kg

Usual Lake Merritt jog 90 seconds, walk 30 seconds.

Saturday Jul 24, 2021 #

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

12430 steps.
10 AM

Bird Walk 2:35:04 intensity: (2:33:16 @0) + (1:21 @1) + (9 @2) + (18 @3) 6.57 km (23:36 / km)
ahr:74 max:114 rhr:50 slept:8.0 weight:74.3kg

Usul Saturday Alameda mud flats and Bay Farm Island shoreline walk.

Lots of shore birds have returned. There were some small peeps I couldn't identify with certainty.

https://ebird.org/checklist/S92437068

Friday Jul 23, 2021 #

Strength training 1:05:00 [4]
rhr:51 slept:8.2 weight:74.3kg

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

9172 steps.
3 PM

Walking 22:50 intensity: (18:23 @0) + (3:55 @1) + (32 @3) 1.87 km (12:14 / km) +30m 11:19 / km
ahr:92 max:105

Grand-Perkins-Vernon loop/

Thursday Jul 22, 2021 #

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

10171 steps.
10 AM

Walking 51:07 intensity: (45:33 @0) + (4:40 @1) + (54 @3) 4.27 km (11:58 / km)
ahr:82 max:108 rhr:52 slept:6.0 weight:74kg

Walkk to cleaners, shoe shop and Pete's on Lakeshore Avenue.

Wednesday Jul 21, 2021 #

Walking 45:00 [3] 2.6 km (17:18 / km)

9038 steps.
11 AM

Rowing 29:13 intensity: (55 @2) + (6:07 @3) + (13:01 @4) + (9:10 @5) 7.0 km (4:10 / km)
ahr:143 max:164 rhr:52 slept:9.0 weight:74kg

2 PM

Walking 28:17 intensity: (3:16 @0) + (2:25 @1) + (13:35 @2) + (8:51 @3) + (10 @4) 2.37 km (11:56 / km)
ahr:113 max:136

Tuesday Jul 20, 2021 #

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

9125 steps.

Strength training 1:00:00 [4]

4 PM

Walking 24:12 intensity: (22:06 @0) + (1:15 @1) + (51 @3) 1.94 km (12:28 / km) +30m 11:35 / km
ahr:94 max:102 rhr:52 slept:7.0 weight:74kg

Grand-Perkins-Vernon loop.

Monday Jul 19, 2021 #

Table Tennis Singles 40:00 [1]

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

9900 steps.
4 PM

Walking 28:44 intensity: (28:43 @0) + (1 @3) 2.56 km (11:15 / km)
ahr:76 max:95 rhr:52 slept:8.0 weight:74kg

Walk to and from Rotary Center.

Sunday Jul 18, 2021 #

Table Tennis Singles 25:00 [1] 2.0 km (12:30 / km)

10800 steps.
10 AM

Running 39:08 intensity: (3:41 @3) + (24:22 @4) + (11:05 @5) 5.04 km (7:46 / km)
ahr:147 max:167

Lake Merritt. Really slowed down about half way through.

Saturday Jul 17, 2021 #

Walking 15:00 [1] 1.5 km (10:00 / km)

12055 steps.
10 AM

Bird Walk 2:14:55 intensity: (2:11:46 @0) + (2:08 @1) + (35 @2) + (26 @3) 6.47 km (20:52 / km)
ahr:78 max:119 rhr:51 slept:7.75 weight:73.9kg

Alameda mud flats. The birds are beginning their southern migration. Lots of curlews, western sandpipers, and a few dowitchers and marbled godwits. However, very low tide, and had difficulty identifying birds because they were so far away. Am going to look into getting a spotting scope.

Saw a lot of birders on one of the platforms extending into the mud flats at the drainage ditch/creek. Almost all of them had scopes, which is unusual for a typical bird walk. On the way back, still a couple of people there, and one of them asked me if I had seen the red necked stint. I said another birder had played the call of the stint. Very rare sighting, as usually the bird is in Asia, and occasionally will get to Alaska, but very rare to be in California. I never saw it, however. It looks veery much like a western sandpiper except for a reddish neck, of which there were a lot. I wouldn't have been able to pick him out.

https://ebird.org/checklist/S91912517
https://ebird.org/checklist/S91912509

Friday Jul 16, 2021 #

Walking 45:00 [1] 3.2 km (14:04 / km)

12300 steps.
3 PM

Walking 1:01:31 intensity: (58:27 @0) + (1:30 @1) + (32 @2) + (1:02 @3) 5.26 km (11:42 / km)
ahr:87 max:115

Thursday Jul 15, 2021 #

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

Ping Pong 40:00 [1]

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

10363 steps.
4 PM

Walking 24:30 intensity: (24:29 @0) + (1 @3) 1.91 km (12:50 / km) +29m 11:56 / km
ahr:71 max:86

Wednesday Jul 14, 2021 #

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

9000 steps.
10 AM

Rowing 29:27 intensity: (51 @0) + (30 @1) + (47 @2) + (4:27 @3) + (14:41 @4) + (8:11 @5) 7.0 km (4:12 / km)
ahr:141 max:161 rhr:50 slept:8.0 weight:73.6kg

3 PM

Walking 33:21 intensity: (26:23 @0) + (5:21 @1) + (1:37 @3) 2.69 km (12:25 / km) +1m 12:23 / km
ahr:93 max:106

Walk to Lake Chalet and back

Tuesday Jul 13, 2021 #

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

11500 steps.
9 AM

Walking 20:16 intensity: (19:13 @0) + (19 @1) + (44 @3) 1.89 km (10:42 / km) +23m 10:06 / km
ahr:95 max:101 rhr:52 slept:7.5 weight:74kg

Walk to Kaiser

Walking 23:34 intensity: (22:07 @0) + (49 @1) + (38 @3) 1.99 km (11:49 / km)
ahr:94 max:105

Walk back from Kaiser.
2 PM

Walking 33:07 intensity: (1:04 @0) + (4:17 @1) + (8:29 @2) + (17:22 @3) + (48 @4) + (1:07 @5) 2.58 km (12:51 / km) +1m 12:50 / km
ahr:120 max:171

Walk to oRotary Center.

Monday Jul 12, 2021 #

Strength training 1:05:00 [4]
rhr:52 slept:7.0 weight:73.9kg

Table Tennis Singles 50:00 [1]

Walking 1:05:00 [1] 4.7 km (13:50 / km)

10000 steps.
4 PM

Walking 24:58 intensity: (23:59 @0) + (36 @1) + (5 @2) + (18 @3) 1.89 km (13:13 / km) +30m 12:16 / km
ahr:89 max:116

Sunday Jul 11, 2021 #

Walking 20:00 [1] 2.7 km (7:24 / km)

9680 steps

Ping Pong 40:00 [2]

10 AM

Running 37:25 intensity: (7 @0) + (1:41 @1) + (43 @2) + (3:49 @3) + (6:45 @4) + (24:20 @5) 5.02 km (7:27 / km)
ahr:148 max:166 rhr:51 slept:8.0 weight:73.9kg

One of my better "runs". I should probably call them jog/walks.

Saturday Jul 10, 2021 #

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

12900 steps.
10 AM

Bird Walk 2:14:14 intensity: (1:30:21 @0) + (31:12 @1) + (8:06 @2) + (4:35 @3) 6.44 km (20:50 / km)
ahr:87 max:123 rhr:52 slept:7.8 weight:74.2kg

Usual Saturday bird walk on Alameda mudflats, and over bridge to Bay Farm Island shoreline.

Not many birds today except for about 35 brown pelicans. Did see 5 long billed curlews, and the highlight was an osprey eating a fish on top of a post in the channel.

https://ebird.org/checklist/S91560169

https://ebird.org/checklist/S91560184

Friday Jul 9, 2021 #

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

10890 steps.
10 AM

Walking 59:49 intensity: (20 @0) + (5:13 @1) + (9:47 @2) + (10:43 @3) + (29:44 @4) + (4:02 @5) 4.93 km (12:08 / km)
ahr:131 max:175 rhr:52 slept:7.7 weight:73.9kg

Walk to UPS Store, then around the lake.

Thursday Jul 8, 2021 #

Strength training 1:05:00 [4]
rhr:52 slept:7.5 weight:73.4kg

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

9000 steps.

Wednesday Jul 7, 2021 #

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

9775 steps
11 AM

Rowing 29:24 intensity: (57 @1) + (49 @2) + (5:01 @3) + (20:52 @4) + (1:45 @5) 7.0 km (4:12 / km)
ahr:141 max:154 rhr:51 slept:7.7 weight:73.6kg

3 PM

Walking 43:10 intensity: (13 @0) + (31:43 @1) + (6:38 @2) + (4:36 @3) 3.37 km (12:49 / km)
ahr:107 max:125

Tuesday Jul 6, 2021 #

Walking 30:00 [1] 3.2 km (9:22 / km)

11000 steps
11 AM

Walking 1:00:55 intensity: (27:17 @0) + (3:27 @1) + (21:34 @2) + (8:37 @3) 5.28 km (11:32 / km)
ahr:102 max:128

Monday Jul 5, 2021 #

Strength training 1:05:00 [4]
rhr:53 slept:7.7 weight:74.4kg

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

10000 steps.
3 PM

Walking 42:06 intensity: (34:20 @0) + (4:54 @1) + (1:43 @2) + (1:09 @3) 3.05 km (13:49 / km)
ahr:87 max:119

Sunday Jul 4, 2021 #

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

10800 steps.
10 AM

Running 40:05 intensity: (2:13 @2) + (11:24 @3) + (13:46 @4) + (12:42 @5) 5.02 km (7:59 / km)
ahr:141 max:165 rhr:53 slept:7.5 weight:74.8kg

Lake Merritt jog/walk.

Saturday Jul 3, 2021 #

Walking 30:00 [1] 2.2 km (13:38 / km)

12400 steps.
10 AM

Bird Walk 2:26:30 intensity: (2:15:58 @0) + (7:46 @1) + (4 @2) + (2:42 @3) 6.51 km (22:30 / km)
ahr:84 max:110 rhr:52 slept:8.1 weight:73.6kg

Alameda mud flats bird walk. Lots of brown pelicans. Willets back, as are marbled godwits and dowitchers.

https://ebird.org/checklist/S91191590
https://ebird.org/checklist/S91191614

Friday Jul 2, 2021 #

Strength training 1:05:00 [4]
rhr:52 slept:7.5 weight:73.5kg

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

9600 steps.
3 PM

Walking 33:14 intensity: (31:11 @0) + (1:38 @1) + (4 @2) + (21 @3) 2.68 km (12:25 / km)
ahr:90 max:111

Walked to a little past the island in the park

Thursday Jul 1, 2021 #

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

10731 steps.
11 AM

Walking 49:56 intensity: (49:10 @0) + (40 @1) + (6 @3) 4.25 km (11:45 / km) +26m 11:23 / km
ahr:88 max:105

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