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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 31 days ending May 31, 2022:

activity # timemileskm+m
  Walking59 38:24:29 113.18(20:22) 182.14(12:39) 170
  Strength training7 7:00:00
  Bird Walk3 5:49:54 10.91(32:05) 17.55(19:56) 18
  Rowing7 3:31:43 30.45(6:57) 49.0(4:19)
  Orienteering1 3:11:22 5.67(33:45) 9.12(20:59) 288
  Walking with Jill1 2:11:54 3.19(41:22) 5.13(25:42) 44
  Table Tennis Singles6 2:05:00
  Ping Pong3 1:00:00
  Exercycle6 44:19 0.65(1:08:07) 1.05(42:20)
  Stretching & rolling2 27:00
  Walk/Jog1 5:15 0.13(41:01) 0.21(25:29)
  Total78 64:30:56 164.17 264.2 520
  [1-5]77 46:38:18
averages - sleep:8 rhr:53 weight:73.8kg

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Tuesday May 31, 2022 #

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

10419 steps.
11 AM

Walking 27:16 intensity: (26:36 @0) + (16 @1) + (7 @2) + (17 @3) 0.63 km (43:29 / km)
ahr:73 max:116

SAN RAMON

Walking 2:40 [0] 0.3 km (9:01 / km)
ahr:83 max:91

2 PM

Walk/Jog 5:15 intensity: (51 @0) + (13 @1) + (15 @2) + (1:20 @3) + (2:36 @4) 0.21 km (25:29 / km)
ahr:123 max:147 rhr:52 slept:8.0 weight:73.6kg

Treadmill. 3 minute warmup and 1 min jog at 5.5 k/hr. First "run" in 7 months.

Walking 31:17 intensity: (27:52 @0) + (3 @1) + (2 @2) + (7 @3) + (8 @4) + (3:05 @5) 2.74 km (11:25 / km) +1m 11:23 / km
ahr:102 max:182

LM LOOP.

Monday May 30, 2022 #

Strength training 1:00:00 [4]
rhr:52 slept:8.0 weight:73.6kg

10 AM

Exercycle 10:31 intensity: (26 @0) + (17 @1) + (32 @2) + (2:41 @3) + (6:35 @4) 0.01 km (12:31:11 / km)
ahr:133 max:145

2 PM

Walking 39:02 intensity: (3:00 @0) + (15:56 @1) + (15:54 @2) + (4:12 @3) 3.18 km (12:17 / km)
ahr:107 max:117

Sunday May 29, 2022 #

Table Tennis Singles 30:00 [2]

Rallied with Jill.

Walking 25:00 [1] 2.2 km (11:22 / km)

11207 steps.

Walking 1:05:00 [2] 5.3 km (12:16 / km)

11314 steps.
11 AM

Rowing 30:07 intensity: (49 @0) + (14 @1) + (2:23 @2) + (3:12 @3) + (12:03 @4) + (11:26 @5) 7.0 km (4:18 / km)
ahr:142 max:162 rhr:52 slept:7.7 weight:73.6kg

3 PM

Walking 32:36 intensity: (11:40 @0) + (15:15 @1) + (2:26 @2) + (3:15 @3) 2.44 km (13:21 / km)
ahr:101 max:114

Short LM loop.

Saturday May 28, 2022 #

10 AM

Bird Walk 1:43:54 intensity: (1:11:36 @0) + (25:47 @1) + (1:56 @2) + (4:35 @3) 5.25 km (19:47 / km)
ahr:90 max:116 rhr:53 slept:8.5 weight:73.3kg

Alameda mud flats. Virtually all the shorebirds have migrated north.

Friday May 27, 2022 #

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

10662 steps.
10 AM

Walking 6:26 [0] 0.64 km (10:03 / km)
ahr:93 max:97

Walking 6:35 intensity: (2:41 @0) + (2:59 @1) + (55 @3) 0.68 km (9:39 / km)
ahr:99 max:108

3 PM

Walking 26:15 intensity: (19:14 @0) + (5:22 @1) + (1:39 @3) 1.87 km (14:04 / km) +28m 13:04 / km
ahr:95 max:107

Short LM loop.

Thursday May 26, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:8.0 weight:73.1kg

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

10010 steps.
10 AM

Exercycle 6:53 intensity: (34 @0) + (42 @1) + (25 @2) + (5:03 @3) + (9 @4) 0.0 km (28:40:50 / km)
ahr:121 max:135

4 PM

Walking 27:39 intensity: (20:30 @0) + (5:21 @1) + (1:48 @3) 1.93 km (14:19 / km)
ahr:95 max:107

Wednesday May 25, 2022 #

Walking 55:00 [3] 4.2 km (13:06 / km)

9772 steps.
11 AM

Rowing 30:02 intensity: (44 @2) + (6:10 @3) + (20:08 @4) + (3:00 @5) 7.0 km (4:17 / km)
ahr:139 max:156 rhr:54 slept:8.0 weight:73.7kg

3 PM

Walking 29:27 intensity: (28:26 @0) + (43 @1) + (18 @3) 2.08 km (14:12 / km)
ahr:73 max:108

Short LM walk.

Tuesday May 24, 2022 #

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

11838 steps.
3 PM

Walking 41:33 intensity: (32:19 @0) + (5:24 @1) + (1:43 @2) + (2:07 @3) 3.26 km (12:46 / km)
ahr:95 max:131 rhr:54 slept:8.0 weight:73.4kg

Walk on wesst side of LM towards toilets.

Monday May 23, 2022 #

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

11838 steps.
11 AM

Walking 53:38 intensity: (50:35 @0) + (1:11 @1) + (17 @2) + (1:35 @3) 3.99 km (13:26 / km)
ahr:85 max:118 rhr:53 slept:8.0 weight:73.5kg

Too tired after yesterday to do weight work, so just took a slow walk to the columns and back at LM.

Sunday May 22, 2022 #

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

18493 steps.
10 AM

Orienteering 3:11:22 intensity: (34:18 @0) + (53:29 @1) + (45:46 @2) + (49:23 @3) + (8:26 @4) 9.12 km (20:59 / km) +288m 18:07 / km
ahr:110 max:147 rhr:54 slept:8.0 weight:74.5kg

Sonoma Valley Regional Park Nav-X orienteering. Nice park. Map pretty good. Lots of fox tails and moderate amount of PO.

Saturday May 21, 2022 #

Walking 25:00 [1] 2.2 km (11:22 / km)

11122 steps.
10 AM

Walking with Jill 1:22:40 intensity: (1:19:43 @0) + (1:19 @1) + (30 @2) + (1:08 @3) 3.17 km (26:06 / km) +44m 24:24 / km
ahr:83 max:118 rhr:54 slept:8.0 weight:73.5kg

Walk to Rose Garden and then to Hunan Village for lunch.

Walking with Jill 49:14 intensity: (39:05 @0) + (5:53 @1) + (57 @2) + (3:19 @3) 1.97 km (25:03 / km)
ahr:93 max:122

Hunan Village to home via Lake.

Friday May 20, 2022 #

Strength training 1:00:00 [4]

Table Tennis Singles 20:00 [1]

Rally with Jill.

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

10791 steps.
10 AM

Exercycle 7:50 intensity: (43 @0) + (20 @1) + (43 @2) + (2:32 @3) + (3:32 @4) 0.0 km (26:06:40 / km)
ahr:126 max:141

3 PM

Walking 21:46 intensity: (21:42 @0) + (4 @1) 1.58 km (13:48 / km)
ahr:88 max:105 rhr:54 slept:8.0 weight:73.1kg

Walk to bank.

Thursday May 19, 2022 #

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

12629 steps.
11 AM

Walking 7:25 intensity: (7:24 @0) + (1 @3) 0.68 km (10:56 / km)
ahr:82 max:96

Waterman clinic.
3 PM

Walking 59:45 intensity: (58:57 @0) + (43 @1) + (5 @3) 4.29 km (13:56 / km) +28m 13:30 / km
ahr:83 max:107

Piedmont Grocery.

Wednesday May 18, 2022 #

Stretching & rolling 12:00 [1]

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

10204 steps.
11 AM

Rowing 30:41 intensity: (49 @0) + (17 @1) + (9 @2) + (6:32 @3) + (21:12 @4) + (1:42 @5) 7.0 km (4:23 / km)
ahr:138 max:153 rhr:54 slept:7.5 weight:73.5kg

3 PM

Walking 31:54 intensity: (27:07 @0) + (4:25 @1) + (22 @3) 2.52 km (12:41 / km) +2m 12:39 / km
ahr:89 max:109

LM Loop.

Tuesday May 17, 2022 #

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

10638 steps.
11 AM

Walking 9:20 intensity: (9:00 @0) + (3 @1) + (4 @2) + (13 @3) 0.94 km (9:58 / km)
ahr:91 max:130

4 PM

Walking 31:01 intensity: (30:58 @0) + (3 @3) 2.36 km (13:09 / km)
ahr:82 max:99 rhr:54 slept:8.0 weight:73.7kg

LM Loop

Monday May 16, 2022 #

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

10300 steps.

Strength training 1:00:00 [4]

10 AM

Exercycle 6:31 intensity: (31 @0) + (14 @1) + (27 @2) + (3:05 @3) + (2:14 @4) 0.01 km (9:03:03 / km)
ahr:128 max:144

2 PM

Walking 31:10 intensity: (30:33 @0) + (29 @1) + (5 @2) + (3 @3) 2.37 km (13:08 / km)
ahr:89 max:111

Sunday May 15, 2022 #

Table Tennis Singles 30:00 [1]

Rallied with Jill.
11 AM

Rowing 30:17 intensity: (35 @0) + (17 @1) + (14 @2) + (4:41 @3) + (22:44 @4) + (1:46 @5) 7.0 km (4:20 / km)
ahr:141 max:152 rhr:53 slept:8.0 weight:73.8kg

2 PM

Walking 1:06:57 intensity: (30:00 @0) + (22:24 @1) + (10:44 @2) + (3:49 @3) 5.37 km (12:28 / km) +2m 12:26 / km
ahr:101 max:115

Around Lake Merritt counterclockwise.

Saturday May 14, 2022 #

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

10798 steps.
11 AM

Bird Walk 1:53:29 intensity: (1:40:00 @0) + (8:16 @1) + (59 @2) + (4:14 @3) 5.5 km (20:38 / km) +18m 20:18 / km
ahr:82 max:128 rhr:53 slept:8.0 weight:73.5kg

Alameda mud flats. High tide slightly ebbing. Very few birds. Most shore birds have migrated north.

https://ebird.org/checklist/S110128426

Friday May 13, 2022 #

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

10425 steps.
3 PM

Walking 34:01 intensity: (32:49 @0) + (32 @1) + (25 @2) + (15 @3) 2.58 km (13:11 / km) +40m 12:14 / km
ahr:86 max:120 rhr:54 slept:8.0 weight:73.5kg

Grand-Perkins-Adams-MacArthur-Vernon.

Thursday May 12, 2022 #

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

9898 steps.

Wasn't able to do weight work today or tomorrow because of meetings and chiropractor appointments.
3 PM

Walking 37:15 intensity: (37:06 @0) + (5 @1) + (4 @3) 2.87 km (13:00 / km) +2m 12:57 / km
ahr:86 max:105 rhr:53 slept:8.0 weight:74kg

LM Loop.

Wednesday May 11, 2022 #

Walking 50:00 [3] 4.1 km (12:12 / km)

9949 steps.
11 AM

Rowing 30:43 intensity: (44 @0) + (13 @1) + (27 @2) + (6:41 @3) + (13:06 @4) + (9:32 @5) 7.0 km (4:23 / km)
ahr:142 max:160 rhr:53 slept:8.0 weight:74kg

2 PM

Walking 34:17 intensity: (33:47 @0) + (9 @1) + (21 @3) 2.45 km (13:58 / km)
ahr:84 max:100

Tuesday May 10, 2022 #

Walking 40:00 [1] 3.5 km (11:26 / km)

9881 steps.
11 AM

Walking 6:24 intensity: (1:07 @0) + (3:22 @1) + (15 @2) + (1:40 @3) 0.59 km (10:50 / km) +1m 10:44 / km
ahr:101 max:130 rhr:53 slept:8.0 weight:74kg

Waterman clinic walk.
3 PM

Walking 37:27 intensity: (10:52 @0) + (21:46 @1) + (1:31 @2) + (3:18 @3) 2.54 km (14:44 / km) +1m 14:41 / km
ahr:100 max:115

LM loop.

Monday May 9, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:8.0 weight:74kg

Table Tennis Singles 15:00 [1]

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

10181 steps.
4 PM

Walking 16:22 intensity: (14:10 @0) + (2:02 @1) + (10 @3) 1.15 km (14:10 / km) +24m 12:49 / km
ahr:94 max:104

Sunday May 8, 2022 #

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

10239 steps.

Ping Pong 15:00 [1]

10 AM

Rowing 30:04 intensity: (1:09 @0) + (5 @1) + (3 @2) + (4:50 @3) + (12:52 @4) + (11:05 @5) 7.0 km (4:18 / km)
ahr:144 max:163 rhr:53 slept:8.0 weight:74.2kg

Good cardio workout.

Saturday May 7, 2022 #

Walking 10:00 [1] 0.8 km (12:30 / km)

11757 steps.
10 AM

Bird Walk 2:12:31 intensity: (46:29 @0) + (52:59 @1) + (22:44 @2) + (10:19 @3) 6.8 km (19:29 / km)
ahr:97 max:125 rhr:54 slept:8.0 weight:74.2kg

Extremely low tide. Very difficult to see the birds.

Friday May 6, 2022 #

Walking 1:10:00 [1] 4.9 km (14:17 / km)

11059 steps.

Table Tennis Singles 15:00 [1]

11 AM

Walking 7:12 intensity: (20 @1) + (1:02 @2) + (5:48 @3) + (2 @4) 0.62 km (11:35 / km)
ahr:121 max:136

4 PM

Walking 25:52 intensity: (5:19 @0) + (9:26 @1) + (8:47 @2) + (2:20 @3) 1.94 km (13:19 / km)
ahr:105 max:119

Thursday May 5, 2022 #

Strength training 1:00:00 [4]
rhr:54 slept:7.5 weight:74.2kg

Ping Pong 30:00 [1]

4 PM

Walking 23:59 [1] 1.12 km (21:23 / km) +16m 19:56 / km
ahr:97 max:114

Grand-Lee-Vernon.

Wednesday May 4, 2022 #

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

9848 steps.
11 AM

Rowing 29:49 intensity: (27 @0) + (36 @1) + (22 @2) + (15:09 @3) + (11:27 @4) + (1:48 @5) 7.0 km (4:16 / km)
ahr:134 max:167 rhr:53 slept:8.0 weight:74.3kg

3 PM

Walking 31:55 [0] 2.42 km (13:13 / km)
ahr:78 max:93

Tuesday May 3, 2022 #

Stretching & rolling 15:00 [1]

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

9914 steps.
11 AM

Walking 6:17 intensity: (6:16 @0) + (1 @3) 0.6 km (10:28 / km)
ahr:77 max:83

3 PM

Exercycle 8:02 intensity: (53 @0) + (37 @1) + (1:00 @2) + (3:52 @3) + (1:40 @4) 0.01 km (11:09:27 / km)
ahr:121 max:138

Walking 28:51 intensity: (8:53 @0) + (11:16 @1) + (6:27 @2) + (2:15 @3) 2.33 km (12:23 / km)
ahr:102 max:116

LM loop.

Monday May 2, 2022 #

Strength training 1:00:00 [4]
rhr:53 slept:8.0 weight:74.5kg

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

10191 steps.

Table Tennis Singles 15:00 [1]

4 PM

Walking 16:07 intensity: (12:36 @0) + (2:21 @1) + (14 @2) + (56 @3) 1.31 km (12:16 / km) +24m 11:14 / km
ahr:96 max:113

Grand-Lee-Vernon loop.

Sunday May 1, 2022 #

Ping Pong 15:00 [1]

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

13310 steps.
10 AM

Exercycle 4:32 intensity: (48 @0) + (16 @1) + (23 @2) + (3:05 @3) 1.0 km (4:32 / km)
ahr:114 max:127 rhr:54 slept:8.0 weight:74.2kg

Tried to do my usual Sunday row, but just too tired. Walked around the lake instead.

Walking 1:04:48 intensity: (49:38 @0) + (10:00 @1) + (2:21 @2) + (2:49 @3) 4.88 km (13:17 / km)
ahr:90 max:115

Counter-clockwise around the lake.

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