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Training Log Archive: evancuster

In the 30 days ending Jun 30, 2009:

	activity	#	time	miles		km		+m
	Running	9	6:37:39	34.82	(11:25)	56.04	(7:06)	683
	Weight training upper bod	9	4:30:00
	Walking	5	4:06:00	12.8	(19:13)	20.6	(11:57)	193
	Spinning	3	2:40:00	17.4		28.0
	Exercycle	6	2:36:00
	Abs & stretching	6	1:40:00
	Elliptical	3	1:30:00
	Weight training legs	4	1:00:00
	Total	26	24:39:39	65.02		104.64		876
averages - weight:77.1kg

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Tuesday Jun 30, 2009 #

Running 35:00 [4] 3.9 km (8:58 / km) +100m 7:57 / km

Mid day run in Martinez. Hot. Really steep hill at the beginning took all my energy. Not much oomph. Right knee hurt a little bit, but seemed to get better in the run.

Monday Jun 29, 2009 #

Walking 30:00 [2] 3.0 km (10:00 / km)

From CCCRMC to town and back.
Hot. Legs and quads felt a little achey.

Weight training upper bod 30:00 [2]

Sunday Jun 28, 2009 #

Running 1:06:27 [4] 8.07 km (8:14 / km) +206m 7:18 / km
ahr:137 max:165

Loop in Briones. Almost died. Record heat. Must have been in the mid 90's, plus no oomph in the legs. Probably tired from my hill intervals on Friday and my 2 hour workout yesterday, including leg presses.

Saturday Jun 27, 2009 #

Spinning 50:00 [4]

Weight training upper bod 30:00 [3]

Weight training legs 15:00 [3]

Abs & stretching 20:00 [2]

Friday Jun 26, 2009 #

Running (Treadmill hills) 32:00 [5] 3.2 mi (10:00 / mi)
ahr:151 max:180

Warmed up @ 3% grade to 7mph. Then did interval hills, each interval increasing grade one more % until I did 9%. 1 min intervals with 2 minutes rest. Next time will try to get up to 10%.

Thursday Jun 25, 2009 #

Weight training upper bod 30:00 [3]

Elliptical 25:00 [5]
weight:76.7kg

Got to the gym about 5:00 pm. Quite a few cars, and I was worried about being able to get on the machines, but that didn't turn out to be a problem. Made it through my first week of wt. work 3x a week, and at least 25 min. of cardio every day. Wasn't as bad as I thought it would be going after work. Hard part is just going. Once there, not a problem.

It does seem to be working. I have lost about 3 pounds and 1/2 inch in the waist. Goal is to be 165 and 32" waist.

Wednesday Jun 24, 2009 #

Running (Treadmill) 33:00 [5] 6.0 km (5:30 / km)
ahr:156 max:177 weight:76.7kg

Pyramid hills x3, 7.0, 7.5, 8.0 8.5 and back, 1 min each.

Set a new max heart rate of 177. I wonder if it is accurate, as I have never gone above 170 recently.

I'm going to try to do weight work 3x per week (Tu, Th, Sa), even though that means going to the gym at 5:00 when it is quite crowded and getting home relatively late. Also, trying to continue to do at least 25-30 mins cardio each day and a longer session on Sat and/or Sun.

Weight goal is 165 and waist 32.0. I've lost about 3 pounds and got 4 more to go. I've lost 0.5 inch on my waist, with another 0.5 to go.

Tuesday Jun 23, 2009 #

Exercycle 24:00 [5]

Hill routine, level 11.

Abs & stretching 15:00 [2]

Weight training upper bod 30:00 [3]

Increased the weight on a couple of machines.

Weight training legs 15:00 [2]

Monday Jun 22, 2009 #

Walking 20:00 [2] 2.0 km (10:00 / km)

From Model Garage to ABMC and back.
Had to leave at 6:50 in order to take my car to the garage and then walk to work to be there by 7:30. Had to wait for the mechanic to finish up in the afternoon, so didn't get home until after 6:00. Decided to basically take a rest day, particularly after yesterday's long run.

Sunday Jun 21, 2009 #

Running 55:12 [4] 7.9 km (6:59 / km) +177m 6:17 / km
ahr:143 max:160

Briones. Good run.
Abrigo Valley trail, to Crest trail to Old Briones Rd.

Saturday Jun 20, 2009 #

Spinning 55:00 [5] 28.0 km (1:58 / km)
ahr:145 max:162

Weight training upper bod 30:00 [3]

Weight training legs 15:00 [3]

Abs & stretching 20:00 [2]

Friday Jun 19, 2009 #

Exercycle 24:00 [4]
ahr:145 max:169

Life Cycle hill, level 11. Had to stand at 35 sec last hill.

Thursday Jun 18, 2009 #

Running (Treadmill) 33:00 [5] 3.4 mi (9:42 / mi)
ahr:150 max:167

7 min warmup and 5 min cool down.
Pyramid intervals from 7, 7.5, 8. 8.5 mph, and back, 1 min each, times 3.
Felt pretty stiff and tired when I got up, but felt OK once I started running.

Wednesday Jun 17, 2009 #

Exercycle 25:00 [4]
ahr:140 max:167

Levell 11. Had to stand at 35 seconds on last hill.

Tuesday Jun 16, 2009 #

Elliptical 33:00 [5]
ahr:149 max:165

Intervals. 1 min at 10 then recover at 5-7.5

Abs & stretching 15:00 [2]

Weight training upper bod 30:00 [3]

Weight training legs 15:00 [3]

Monday Jun 15, 2009 #

Exercycle 24:00 [4]
ahr:136 max:160

Level 11. Had to stand half way on 4th hill.

Back feels better, but still a little tender.

Sunday Jun 14, 2009 #

Note
(injured)

Wanted to go to Rex's score O in Oakland today, but back was still really painful and tender. Stretched it out about 3 or 4 times today, and by the afternoon, it felt a lot better.

Saturday Jun 13, 2009 #

Spinning 55:00 [5]

Weight training upper bod 30:00 [3]

Abs & stretching 15:00 [2]

Slipped my right sacroiliac joint today bending over with a slight torque to the right. Didn't seem to affect my biking or weight training. Tried to do some stretches, but still hurts. Usually it relieves itself in a couple of days, but I was hoping to go on a run tomrrow. Unless it gets a lot better, that is out, since I have pain just walking.

Friday Jun 12, 2009 #

Walking (Treadmill) 35:00 [2] 3.8 km (9:13 / km) +113m 8:01 / km
ahr:115 max:122

Wanted an easy day because I have spin class tomorrow and an hour score-O on Sunday. Walked about 30 min at 4.5 mph @ 3% grade on treadmill.

Thursday Jun 11, 2009 #

Running (Treadmill) 35:00 [5] 5.75 km (6:05 / km)
ahr:141 max:169 weight:78kg

Treadmill at home. 7 min warmup, then pyramids at 1 min each from 7.0, 7.5 8.0 mph and back to 7.0 x2 with the 3rd up to 8.5 mph. Final min of 7.0 mph at 5% grade. 7 min cool down.

Got through the hard part of actually getting on the treadmill. Once on, the time went by fairly quickly. I've done 7 days now with at least some cardio activity.

Wednesday Jun 10, 2009 #

Exercycle 24:00 [5]
ahr:139 max:160

2nd day on my new regime. Managed the hardest part which is getting up at 5:45 to get on the exercycle. First time I have used the old Lifecycle in about a year or so. Used to be able to do level 12 sitting down except for the last 20-30 seconds on the 4th hill. Today, had to lower it to level 11 on the 5 min plateau half way through, had to stand up on the second hill, and had to lower it to level 10 and stand up the whole time for the last hill.

Tuesday Jun 9, 2009 #

Weight training upper bod 30:00 [2]

Abs & stretching 15:00 [1]

Elliptical 32:00 [5]

Batteries on heart rate monitor died. Guess I forgot to recharge it after yesterday.
Did intervals and hills, trying to keep the speed at 9 to 10 for 2 minutes, and then recover for a minute.

Monday Jun 8, 2009 #

Walking 1:16:00 [2] 5.3 km (14:20 / km) +80m 13:20 / km

Walk with Jill on Bluff Trail going south.

Sunday Jun 7, 2009 #

Exercycle 35:00 [3]
ahr:129 max:144

Easy plateau ride. 5 min warm up, then about 25 minutes at level 25 trying to keep cadence at 70. 5 min cool down. Practiced my French.

Definitely getting a little flabby around the middle. Wt. is around 172, about 6-8 pounds more than I would like. I'm going to try to do at least 25-30 minutes cardio each day. Now that I work almost every day, I find it easy not to do anything many of those days. I've put he proposed activity in my Blackberry to help motivate me that when I get home, I have to get on the exercycle or treadmill. Those give the most bang for the buck, timewise.

Saturday Jun 6, 2009 #

Running 1:16:00 [3] 8.8 km (8:38 / km) +200m 7:45 / km
ahr:127 max:149

Slow run up to Gualala Redwoods ridge and back down through power line cut. Knees hurt, particularly on rough trail. I found it much easier to run on treadmill the other day. Although not fast, didn't have that feeling I was going to die, like I did when I was on Flomax.

Friday Jun 5, 2009 #

Walking 1:25:00 [2] 6.5 km (13:05 / km)

Walk with Jill north on bluff trail at Sea Ranch.

Tuesday Jun 2, 2009 #

Weight training upper bod 30:00 [2]

Running (Treadmill) 32:00 [4] 5.0 km (6:24 / km)
ahr:145 max:166

3 intervals of 5 minutes each at 7 mph, with a 1 min increase to 7.5 on the 2nd and a 2nd increase to 8.0 on the 3rd. Kept my heart rate about 154 at 7.0, and up to 166 at 8.0.

Good workout. Glad to be off Flomax.

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