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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Jul 19, 2020:

activity # timemileskm+m
  Walking5 3:39:16 10.83(20:14) 17.43(12:35) 102
  Orienteering1 2:12:06 3.36(39:18) 5.41(24:25) 192
  Strength training1 1:10:00
  Walking with Jill1 54:56 1.93(28:29) 3.1(17:42) 38
  Running1 35:01 3.06(11:27) 4.92(7:07)
  Rowing1 30:07 4.35(6:55) 7.0(4:18)
  Exercycle1 5:26
  Total9 9:06:52 23.53 37.87 333
  [1-5]9 4:33:21
averages - sleep:7.6 rhr:49 weight:72.8kg

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Sunday Jul 19, 2020 #

10 AM

Walking 16:07 intensity: (7:56 @0) + (3:20 @1) + (1:14 @2) + (3:27 @3) + (10 @4) 0.81 km (20:01 / km) +62m 14:26 / km
ahr:102 max:135

Walk to start. Stopped watch too soon, as I was confused because there was a trail junction that looked similar to the one at the start. Had to go another 0.7 km.

Orienteering 2:12:06 intensity: (54:32 @0) + (35:48 @1) + (23:09 @2) + (18:37 @3) *** 5.41 km (24:25 / km) +192m 20:44 / km
ahr:102 max:131

Annadel corona course. Nice course. Very technical. Only big error on number 11. Got confused by lack of mapped fight. Relocated at rock wall and had to go back.

Walking 44:43 intensity: (33:13 @0) + (9:13 @1) + (26 @2) + (1:51 @3) 2.61 km (17:08 / km)
ahr:95 max:112

Walk back from finish. Really steep rocky trail along a canyon back to mail trail to the car.

Saturday Jul 18, 2020 #

11 AM

Walking with Jill 54:56 intensity: (53:33 @0) + (31 @1) + (34 @2) + (18 @3) 3.1 km (17:42 / km) +38m 16:41 / km
ahr:73 max:120 rhr:48 slept:7.3 weight:73.2kg

Grand, Euclid, Adams, MacArthur, Vernon walk with Jill.

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival
 
11 AM

Walking 57:46 intensity: (53:11 @0) + (2:33 @1) + (27 @2) + (1:35 @3) 5.36 km (10:47 / km)
ahr:81 max:121 rhr:49 slept:7.5 weight:72.7kg

Lake Merritt.

10155 steps.

Thursday Jul 16, 2020 #

Strength training 1:10:00 [4]

Used my new pull up bar. 7.5 pull ups.

Walking 20:00 [1] 2.0 km (10:00 / km)

5500 steps.
11 AM

Exercycle 5:26 intensity: (44 @0) + (3 @1) + (4 @2) + (1:28 @3) + (3:07 @4)
ahr:129 max:146 rhr:48 slept:7.5 weight:72.9kg

Warm up for strength training.

Wednesday Jul 15, 2020 #

10 AM

Rowing (intervals) 30:07 intensity: (56 @0) + (21 @1) + (9 @2) + (2:37 @3) + (11:18 @4) + (14:46 @5) 7.0 km (4:18 / km)
ahr:145 max:160 rhr:48 slept:8.0 weight:72.6kg

4 PM

Walking 14:05 intensity: (11:01 @0) + (1:54 @1) + (1:10 @3) 1.19 km (11:51 / km)
ahr:96 max:108

Walk to UPS store.

6000 steps.

Tuesday Jul 14, 2020 #

10 AM

Walking 1:06:35 intensity: (58:14 @0) + (5:02 @1) + (42 @2) + (2:37 @3) 5.47 km (12:10 / km) +40m 11:44 / km
ahr:90 max:126 rhr:49 slept:7.3 weight:73.1kg

Piedmont Avenue to Honey Baked Ham and La Farine.

11500 steps.

Monday Jul 13, 2020 #

10 AM

Running (Intervals) 35:01 intensity: (11 @0) + (7 @1) + (3 @2) + (6:31 @3) + (12:47 @4) + (15:22 @5) 4.92 km (7:07 / km)
ahr:146 max:171 rhr:50 slept:7.7 weight:72.6kg

Lake Merritt. However, stopped with 200 meters left because my right AirPod fell out of my ear and bounced into the lake. Very frustrating. Turned out I had forgotten to take out my regular hearing aids, so the AirPods didn't fit tightly.

Usual intervals run 1 minute, walk 1 minute.

Otherwise a good run.

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