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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Jul 18, 2021:

activity # timemileskm+m
  Walking12 7:41:17 23.06(20:00) 37.11(12:26) 83
  Bird Walk1 2:14:55 4.02(33:35) 6.47(20:52)
  Strength training2 2:05:00
  Table Tennis Singles2 1:15:00 1.24 2.0
  Ping Pong1 40:00
  Running1 39:08 3.13(12:30) 5.04(7:46)
  Rowing1 29:27 4.35(6:46) 7.0(4:12)
  Total16 15:04:47 35.8 57.61 83
  [1-5]16 9:56:28
averages - sleep:7.6 rhr:51 weight:73.8kg

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MoTuWeThFrSaSu

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

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