We study numerically the transport and storage of light in a 3D photonic band gap crystal doped by a single embedded resonant cavity. The crystal has finite support since it is surrounded by vacuum, as in experiments. Therefore, we employ the finite element method to model the diamond-like inverse woodpile crystal that consists of two orthogonal arrays of pores in a high-index dielectric such as silicon and that has experimentally been realized by CMOS-compatible methods. A point defect that functions as the resonant cavity is formed in the proximal region of two selected orthogonal pores with a radius smaller than the ones in the bulk of the crystal. We present a field-field cross-correlation method to identify resonances in the finite-support crystal with defect states that appear in the 3D photonic band gap of the infinite crystal. Out of 5 observed angle-independent cavity resonances, one is s-polarized and 4 are p-polarized for light incident in the X or Z directions. It is remarkable that quality factors up to Q = 1000 appear in such thin structures (3 unit cells). We find that the optical energy density is remarkably enhanced at the cavity resonances by up to 2400x the incident energy density in vacuum or up to 1200x the energy density of the equivalent effective medium. We find that an inverse woodpile photonic band gap cavity with a suitably adapted lattice parameter reveals substantial absorption in the visible range. Below the 3D photonic band gap, Fano resonances arise due to interference between the discrete fundamental cavity mode and the continuum light scattered by the photonic crystal. We argue that the five eigenstates of our 3D photonic band gap cavity have quadrupolar symmetry, in analogy to d-like orbitals of transition metals. We conclude that inverse woodpile cavities offer interesting perspectives for applications in optical sensing and photovoltaics.