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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending May 10, 2020:

activity # timemileskm+m
  Walking6 4:15:54 13.85(18:28) 22.3(11:29) 144
  Strength training2 2:10:00
  Orienteering1 1:35:40 2.6(36:49) 4.18(22:53) 188
  Running1 36:00 3.13(11:30) 5.03(7:09)
  Rowing1 22:15 3.11(7:10) 5.0(4:27)
  Total10 8:59:49 22.69 36.51 332
  [1-5]10 6:05:02
averages - sleep:7.4 rhr:50 weight:73.6kg

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MoTuWeThFrSaSu

Sunday May 10, 2020 #

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

Total steps 10314.
11 AM

Running 36:00 intensity: (24 @0) + (11 @1) + (19 @2) + (9:34 @3) + (14:11 @4) + (11:21 @5) 5.03 km (7:09 / km)
ahr:142 max:165 rhr:49 slept:7.9 weight:73.7kg

Lake Merritt intervals. 1 min run 1 min walk x 18.

Saturday May 9, 2020 #

11 AM

Walking 58:45 intensity: (45:33 @0) + (8:05 @1) + (2:52 @2) + (2:15 @3) 4.85 km (12:07 / km) +74m 11:16 / km
ahr:91 max:122 rhr:49 slept:8.0 weight:73.7kg

Modified Rose Garden walk. Did not do Grand Avenue loop because it was getting late for lunch.

10314 total steps.

Friday May 8, 2020 #

Walking 43:00 [2] 4.5 km (9:33 / km)
rhr:49 slept:7.0 weight:73.7kg

SPT loop in am.
Walk to playground by lake and back in pm

Thursday May 7, 2020 #

Walking 30:00 [2] 2.6 km (11:32 / km)
ahr:93 max:105 rhr:50 slept:7.9 weight:73.4kg

SPT Loop x 2

Total steps 9500

Strength training 1:02:00 [4]
ahr:95 max:126

Wednesday May 6, 2020 #

10 AM

Rowing 22:15 intensity: (50 @0) + (17 @1) + (11 @2) + (5:10 @3) + (10:05 @4) + (5:42 @5) 5.0 km (4:27 / km)
ahr:140 max:157 rhr:50 slept:6.5 weight:73kg

5k row. Power 9 or 10 for 20 seconds. 40 second recovery.
3 PM

Walking 34:18 intensity: (20:07 @0) + (9:18 @1) + (3:15 @2) + (1:38 @3) 2.74 km (12:30 / km) +46m 11:32 / km
ahr:96 max:115

Loop around SPT. SPT to Grand to Lee to Vernon back to SPT.

Total day's steps 9600.

Tuesday May 5, 2020 #

10 AM

Orienteering 24:37 intensity: (13:58 @0) + (4:39 @1) + (3:10 @2) + (2:50 @3) 1.14 km (21:33 / km) +53m 17:30 / km
ahr:98 max:122 rhr:50 slept:7.0 weight:73.6kg

Sulphur Springs training course Vallejo, part I.

Orienteering 1:11:03 intensity: (52:34 @0) + (6:44 @1) + (4:48 @2) + (6:24 @3) + (33 @4) 3.04 km (23:22 / km) +135m 19:07 / km
ahr:94 max:138

Sulphur Springs O, Part II.

Interesting terrain. Although almost completely open, fair amount of contour detail, and lots of rocks, almost all of which are unmapped, as are cultural items, such as trails, power lines, fences, etc. Would be interesting to make a real O map there. Today, basically just a contour only map.

Monday May 4, 2020 #

Strength training 1:08:00 [4]
rhr:50 slept:7.7 weight:73.9kg

12 PM

Walking 29:47 intensity: (11:34 @0) + (16:11 @1) + (18 @2) + (1:44 @3) 2.44 km (12:12 / km) +23m 11:38 / km
ahr:98 max:113

Walk to La Farine.

Walking 30:04 intensity: (29:47 @0) + (17 @3) 2.16 km (13:54 / km)
ahr:91 max:99

Walk home from Anatoly's.

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