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Training Log Archive: evancuster

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  Walking16 14:46:11 49.11 79.03 95
  Strength training12 9:15:00
  Walking with Jill4 6:08:00 13.98(26:19) 22.5(16:21) 100
  Orienteering2 2:59:04 5.53(32:23) 8.9(20:07) 184
  Running5 2:34:45 12.28(12:36) 19.77(7:50) 190
  Stretching & rolling8 2:09:00
  Table Tennis Singles3 2:00:00
  Ping Pong4 1:55:00
  Exercycle7 40:00
  Total34 42:27:00 80.9 130.2 569
  [1-5]32 36:02:08
averages - sleep:7.4 rhr:52 weight:74.2kg

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Saturday Feb 29, 2020 #

Exercycle 6:00 [3]
ahr:113 max:139

Warm up

Strength training 12:00 [3]
rhr:52 slept:7.6 weight:73.9kg

Leg press, clamshells, stationary squat.

Stretching & rolling 13:00 [1]

Walking with Jill 1:18:00 [1] 4.0 km (19:30 / km) +100m 17:20 / km

Walked to the Rose Garden and back.

Friday Feb 28, 2020 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:8.5 weight:73.9kg

MTZ

11306 steps

Thursday Feb 27, 2020 #

Strength training 1:07:00 [4]
rhr:52 slept:8.1 weight:74kg

Usual Pacific Strength workout.

Exercycle 6:00 [3]

Stretching & rolling 10:00 [1]

Ping Pong 40:00 [1]

Wednesday Feb 26, 2020 #

Strength training 7:00 [4]

Leg presses and clam shells.

Stretching & rolling 12:00 [1]

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

8348 steps.
10 AM

Running (Treadmill iintervals) 20:59 intensity: (1:24 @0) + (56 @1) + (52 @2) + (5:22 @3) + (4:48 @4) + (7:37 @5) 3.0 km (7:00 / km) +30m 6:40 / km
ahr:138 max:170 rhr:52 slept:7.5 weight:73.8kg

Tuesday Feb 25, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:8.1 weight:73.8kg

BARt and WCHC.

12331 steps

Monday Feb 24, 2020 #

Walking 40:00 [2] 3.4 km (11:46 / km)
rhr:52 slept:7.0 weight:73.6kg

Walked up to Kaiser and back for my PT appointment.

Strength training 1:20:00 [4]

Table Tennis Singles 1:00:00 [1]

Played almost 45 minutes with Fleur singles. Lost track of how many games we played, but I won all of them except 2.

Sunday Feb 23, 2020 #

8 AM

Orienteering 1:34:22 intensity: (54:49 @0) + (20:35 @1) + (12:24 @2) + (6:34 @3) 3.61 km (26:09 / km) +68m 23:55 / km
ahr:98 max:122 rhr:53 slept:7.0 weight:74.3kg

Phoenix O First Water Brown course Last event of the week long Southwestern O Event.

I have never had such difficulty reading a map before. Only found the first control, spent the next hour and 20 minutes looking for 2, 3, and 4, and finally gave up. I think the problem was that the map was really just a blown up USGS topo map with 20 feet contours. As a result, a lot of the smaller reentrants were not shown, and the ones mapped were much bigger and steeper than the map showed. Very frustrating. Also very little cultural objects. Only a couple of trails and a fence around the perimeter. No buildings, power lines, etc., so really difficult to reorient if lose contact with the map. I virtually never had contact after the first control.

The terrain was high desert, very open with a lot of cactus and shrub. Virtually no trees. Tremendous contour detail, which unfortunately was not shown on the map. If they remap the area with lidar, I would love to go back.

Brown - Splits

Friday Feb 21, 2020 #

Strength training 40:00 [4]
rhr:52 slept:7.5 weight:73.8kg

Finished up my workout from yesterday with dead lift, bench press, triceps extension and lunges.

Exercycle 6:00 [3]

Walking 55:00 [2] 5.3 km (10:23 / km)

Around the lake.

Thursday Feb 20, 2020 #

Stretching & rolling 10:00 [1]
rhr:52 slept:8.3 weight:73.5kg

Exercycle 5:00 [3]

Strength training 45:00 [3]

Suboptimal workout. The guy who was supposed to be at the gym forgot, and so I had to leave at 10:30 after only 5 minutes on the bike. Went home and did some exercises, leg presses, biceps curls, triceps extensions in the Sky Gym and some floor work. Then went back across the street and did squats, presses, and shortened bench press.

Ping Pong 15:00 [1]

5279 steps.

Wednesday Feb 19, 2020 #

Walking 1:05:00 [2] 5.5 km (11:49 / km)

Walked up Piedmont Avenue to Honey Baked Ham, Piedmont Grocery and Peet's. Right knee started hurting about half way back.

13470 steps.

Strength training 5:00 [4]

Leg presses. Right knee, 45 lbs. 10 x 3. Left knee 105 lbs 10 x 3.
9 AM

Running (Treadmill intervals) 22:00 intensity: (48 @0) + (57 @1) + (47 @2) + (4:57 @3) + (5:33 @4) + (8:58 @5) 3.0 km (7:20 / km) +30m 6:59 / km
ahr:142 max:171 rhr:52 slept:7.1 weight:74kg

TE 3.2

Tuesday Feb 18, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:6.5 weight:74kg

BART and WCHC

13126 steps.

Monday Feb 17, 2020 #

Strength training 1:15:00 [4]
rhr:51 slept:7.6 weight:74kg

Sort of hard today since I didn't make last Thursday's session, and havenpt done any weight work in a week.

Exercycle 6:00 [3]

Stretching & rolling 12:00 [1]

Table Tennis Singles 45:00 [1]

6069 steps.

Sunday Feb 16, 2020 #

Ping Pong 30:00 [1]

10 AM

Running 46:28 intensity: (9 @0) + (39 @1) + (1:45 @2) + (18:09 @3) + (24:53 @4) + (53 @5) 5.71 km (8:09 / km) +100m 7:29 / km
ahr:134 max:154 rhr:52 slept:7.4 weight:74.7kg

Rose Garden run. Not great, not horrible.

TE 3.1

11408 steps.

Saturday Feb 15, 2020 #

Event: Southwest Spring Week 2020
 

Walking with Jill 1:30:00 [0] 5.5 km (16:22 / km)
rhr:51 slept:7.3 weight:74.8kg

Walked counterclockwise around the lake.

11235 steps.

Friday Feb 14, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:53 slept:6.0 weight:74.8kg

BART and WCHC.

Bad public transportation commute day. Had to wait 20 minutes for bus in morning, and 30 minutes in the afternoon. They are supposed to run about every 11 minutes. I have a theory that a lot of drivers call in sick on the 'friday before a 3 day weekend.

Thursday Feb 13, 2020 #

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

Basically a rest day. Had an 8:30 eye appt., library committee meeting at 10:00, food and dining committee meeting at 1:30 and ping pong at 2:30. Could get to the gym to do my usual Thursday weight work.

3676 steps

Wednesday Feb 12, 2020 #

9 AM

Walking 56:11 intensity: (35:13 @0) + (6:01 @1) + (2:02 @2) + (10:18 @3) + (2:37 @4) 5.33 km (10:32 / km)
ahr:101 max:140 rhr:52 slept:6.9 weight:73.9kg

Walk around Lake Merritt. Very busy day tomorrow, so won't be able to do my strength training. considered going to the gym today, but was just too tired. Also, didn't feel like running treadmill intervals. l Decided on a brisk walk around the lake. Very nice. Cool, sunny, not much wind.

TE 1.2

Tuesday Feb 11, 2020 #

Walking 1:20:00 [2] 9.0 km (8:53 / km)
rhr:52 slept:7.3 weight:73.9kg

BART and WCHC.

13217 steps.

Monday Feb 10, 2020 #

Strength training 1:10:00 [4]
rhr:52 slept:7.5 weight:73.9kg

Legs really tired. Could do most of the workout except for the lunges.

Strength training 12:00 [1]

Exercycle 6:00 [3]

Sunday Feb 9, 2020 #

Event: BAOC: Coyote Lake-Harvey Bear Ranch
 

Walking 20:00 [1] 1.5 km (13:20 / km) +95m 10:08 / km

Hike to start.
10 AM

Orienteering 1:24:42 intensity: (24 @0) + (12:20 @1) + (33:42 @2) + (32:37 @3) + (5:39 @4) 5.29 km (16:01 / km) +116m 14:26 / km
ahr:118 max:147 rhr:52 slept:7.7 weight:74.8kg

Coyote Lake Brown. Not too bad. Only major error was on 9. Was too low, and relocated at fence corner. Some hesitations at several other controls. Nice brown course. Lovely terrain today. However really strong winds, particularly on the ridge.

TE 2.2.

14120 steps.

Brown - Splits

Saturday Feb 8, 2020 #

Walking with Jill 2:00:00 [0] 8.0 km (15:00 / km)
rhr:52 slept:7.0 weight:74.5kg

Walked to cleaners, through farmer's market, to Peet's and then to new Pho place on International Blvd. and 2nd St for lunch. Then back home.

12740 steps.

Friday Feb 7, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:7.3 weight:74.5kg

BART and WCHC.

12405 steps.

Thursday Feb 6, 2020 #

Strength training 1:10:00 [4]
rhr:51 slept:7.4 weight:74.3kg

Exercycle 5:00 [3]

Stretching & rolling 12:00 [1]

Ping Pong 30:00 [1]

Wednesday Feb 5, 2020 #

Strength training 10:00 [3]
rhr:51 slept:7.1 weight:73.9kg

Leg presses, stationary squat, wall hold, clam shells.

Stretching & rolling 30:00 [1]

10 AM

Running (Treadmill intervals) 22:00 intensity: (1:57 @0) + (45 @1) + (1:08 @2) + (5:18 @3) + (6:09 @4) + (6:43 @5) 3.0 km (7:20 / km) +30m 6:59 / km
ahr:137 max:168

TE 3.1

Tuesday Feb 4, 2020 #

Walking 1:20:00 [2]
rhr:52 slept:8.0 weight:74.6kg

BART and WCHC

13338 steps.

Monday Feb 3, 2020 #

Strength training 1:02:00 [4]
rhr:52 slept:7.4 weight:74.6kg

7100 steps

Table Tennis Singles 15:00 [1]

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

Sunday Feb 2, 2020 #

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

11341 steps
10 AM

Running 43:18 intensity: (8 @0) + (7 @1) + (20 @2) + (41:24 @3) + (1:19 @4) 5.06 km (8:33 / km)
ahr:129 max:138 rhr:52 slept:7.3 weight:74.9kg

Sloggy run around Lake Merritt, No energy. Had originally wanted to run 2 laps, but quit after one. Started slowly and tapered down. Fortunately, no knee pain other than the usual ache.

TE 2.6

Saturday Feb 1, 2020 #

Walking with Jill 1:20:00 [0] 5.0 km (16:00 / km)
rhr:52 slept:7.7 weight:74.2kg

Walked along beach road in alameda and back. Lunch at East Ocean.

Stretching & rolling 30:00 [1]

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