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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evancuster

In the 7 days ending Apr 3, 2022:

activity # timemileskm+m
  Walking14 9:30:31 28.14(20:16) 45.29(12:36) 34
  Bird Walk1 1:47:09 1.73(1:02:04) 2.78(38:34)
  Stretching & rolling4 1:10:00
  Strength training1 1:00:00
  Rowing1 30:45 4.35(7:04) 7.0(4:24)
  Table Tennis Singles1 20:00
  Ping Pong1 20:00
  Total15 14:38:25 34.22 55.07 34
  [1-5]15 11:40:11
averages - sleep:7.6 rhr:54 weight:74.5kg

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MoTuWeThFrSaSu

Sunday Apr 3, 2022 #

Ping Pong 20:00 [1]

Stretching & rolling 10:00 [1]

Walking 55:00 [1] 4.7 km (11:42 / km)

9883 steps.
10 AM

Rowing 30:45 intensity: (56 @0) + (12 @1) + (1:18 @2) + (13:07 @3) + (12:46 @4) + (2:26 @5) 7.0 km (4:24 / km)
ahr:134 max:158 rhr:55 slept:8.0 weight:74.6kg

first time in 10 days.
1 PM

Walking 24:16 intensity: (37 @0) + (3:16 @1) + (6:32 @2) + (13:51 @3) 1.87 km (12:58 / km) +28m 12:04 / km
ahr:117 max:134

Saturday Apr 2, 2022 #

Stretching & rolling 30:00 [1]

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

9967 steps.
10 AM

Bird Walk 1:47:09 intensity: (1:16:55 @0) + (18:59 @1) + (6:48 @2) + (4:27 @3) 2.78 km (38:34 / km)
ahr:86 max:122 rhr:54 slept:7.5 weight:74.4kg

Alameda mud flats. Huge number of birds, especially western sandpipers and dunlins. Dunlins now have black bellies. Terns are back. Dowitchers have arrived. Willets plumaged is very worn and frayed. Some have new plumage.

Walking 31:23 intensity: (3:46 @0) + (21:19 @1) + (3:14 @2) + (3:04 @3) 2.16 km (14:32 / km) +1m 14:30 / km
ahr:104 max:119

Walk back to car from Bay Front Island after bird walk.

Friday Apr 1, 2022 #

Stretching & rolling 10:00 [1]

Table Tennis Singles 20:00 [1]

Walking 36:00 [1] 3.0 km (12:00 / km)

12649 steps.
11 AM

Walking 1:13:34 intensity: (48:02 @0) + (16:27 @1) + (4:36 @2) + (4:29 @3) 5.4 km (13:38 / km)
ahr:94 max:124 rhr:54 slept:7.0 weight:74.4kg

Complete Lake Merritt loop.

Thursday Mar 31, 2022 #

Stretching & rolling 20:00 [3]

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

9275 steps.
11 AM

Walking 48:08 intensity: (17:43 @0) + (17:03 @1) + (6:45 @2) + (6:37 @3) 3.7 km (13:01 / km)
ahr:100 max:116 rhr:54 slept:8.0 weight:74.5kg

Walk to 12th and Harrison to see bird rookery. Lots of black crowned night heron nesting. Also a snowy egret.

Wanted to row today, but legs too sore from yesterday's strength training.

Wednesday Mar 30, 2022 #

Strength training 1:00:00 [4]

Walking 52:00 [1] 4.7 km (11:04 / km)

10015 steps.
3 PM

Walking 31:03 intensity: (18:59 @0) + (7:08 @1) + (2:12 @2) + (2:44 @3) 2.26 km (13:45 / km) +1m 13:43 / km
ahr:98 max:116 rhr:53 slept:7.5 weight:74.5kg

Short LM loop.

Tuesday Mar 29, 2022 #

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

10277 steps.
3 PM

Walking 50:07 intensity: (7:38 @0) + (25:57 @1) + (12:48 @2) + (3:44 @3) 3.49 km (14:21 / km)
ahr:105 max:128

Monday Mar 28, 2022 #

Walking 45:00 [1] 4.0 km (11:15 / km)

9684 steps.
4 PM

Walking 34:00 intensity: (3:38 @0) + (2:53 @1) + (3:44 @2) + (21:43 @3) + (2:02 @4) 2.51 km (13:31 / km) +4m 13:25 / km
ahr:121 max:138

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