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Training Log Archive: evancuster

In the 30 days ending Nov 30, 2014:

	activity	#	time	miles		km		+m
	Walking	23	19:17:00	59.65		96.0
	Barbell	10	10:00:00
	Running	6	3:11:00	13.92		22.4		176	172 /	0%
	Exercycle	5	2:29:00
	Orienteering	1	37:26	1.74	(21:31)	2.8	(13:22)	145
	Total	28	35:34:26	75.31		121.2		321	172 /	0%
averages - sleep:6.5 weight:73.6kg

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Sunday Nov 30, 2014 #

Running (Treadmill intervals) 30:00 [5] 4.8 km (6:15 / km) +48m 5:57 / km
ahr:135 max:178 slept:6.1 weight:74.9kg

Saturday Nov 29, 2014 #

Barbell 1:00:00 [5]
slept:7.5 weight:74.2kg

Friday Nov 28, 2014 #

Exercycle 32:00 [5]
ahr:140 max:164 slept:6.5 weight:75.4kg

Wednesday Nov 26, 2014 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.0 weight:73.5kg

Tuesday Nov 25, 2014 #

Barbell 1:00:00 [5]
slept:5.6 weight:73.5kg

Walking 1:00:00 [2] 6.0 km (10:00 / km)

Monday Nov 24, 2014 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
slept:6.2 weight:73.5kg

Running intervals 30:00 [5]
ahr:138 max:180

Sunday Nov 23, 2014 #

Barbell 1:00:00 [5]
slept:6.2 weight:73.3kg

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

Saturday Nov 22, 2014 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:6.5 weight:72.5kg

Friday Nov 21, 2014 #

Walking 45:00 [2] 4.0 km (11:15 / km)
slept:6.1 weight:73.2kg

Exercycle 30:00 [5]

Thursday Nov 20, 2014 #

Walking 1:05:00 [2]
slept:6.2 weight:73.3kg

Wednesday Nov 19, 2014 #

Running 30:00 [5] 4.8 km (6:15 / km) +48m 5:57 / km
ahr:139 max:176 slept:5.5 weight:73.6kg

Treadmill intervals. 13 km/hr for 2 min x5 with 2 min rest.

Walking 1:00:00 [2] 6.0 km (10:00 / km)

Tuesday Nov 18, 2014 #

Barbell 1:00:00 [5]
slept:6.3 weight:73.2kg

Same weights as Sunday.

Walking 20:00 [1]

Monday Nov 17, 2014 #

Exercycle 30:00 [5]
ahr:143 max:170 slept:6.1 weight:74.5kg

Walking 1:00:00 [2] 6.0 km (10:00 / km)

Sunday Nov 16, 2014 #

Barbell 1:00:00 [5]
slept:6.5 weight:73.8kg

Increased weight of squat and dead lift slightly.

Walking 12:00 [2] 1.0 km (12:00 / km)

Saturday Nov 15, 2014 #

Event: BAOC: Pacheco State Park

Orienteering 37:26 [4] 2.8 km (13:22 / km) +145m 10:37 / km
slept:5.3 weight:73.8kg

Brown course at Pacheco Pass. Fairly simple course. No errors. Nice day and nice ground. Soft and no significant nasty vegetation.

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

Friday Nov 14, 2014 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
slept:5.4 weight:73kg

Thursday Nov 13, 2014 #

Barbell 1:00:00 [5]
slept:5.25 weight:73.5kg

Walking 1:00:00 [2]

Wednesday Nov 12, 2014 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)
slept:5.5 weight:72.9kg

Exercycle 30:00 [5]

Tuesday Nov 11, 2014 #

Barbell 1:00:00 [5]
slept:6.0 weight:72.9kg

CU 8
PU 22
Squat
110
Press 65
Dead Lift 145
Bench Press 85
Biceps curls 55
Triceps curls 43

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

Monday Nov 10, 2014 #

Running 30:00 [5] 4.8 km (6:15 / km) +48m 5:57 / km
ahr:136 max:171 slept:7.1 weight:74.4kg

Intervals 13 k/hr 2min x6 with 2 min rest.

Walking 1:00:00 [2] 6.0 km (10:00 / km)

Sunday Nov 9, 2014 #

Walking 15:00 [3]
weight:73.9kg

Spent 4 hours cleaning out the garage. Only made a dent.

Saturday Nov 8, 2014 #

Walking 50:00 [2]
slept:7.4 weight:73.3kg

Friday Nov 7, 2014 #

Barbell 1:00:00 [5]
slept:7.0 weight:73kg

Final weight. All sets are 5 rep x 3.
Chin ups 7
Push ups 21
Squat 110 lbs
Press 65 lbs
Dead lift 135 lbs
Bench press 85 lbs
Biceps curls 55 lbs
Triceps extension 38 lbs

Walking 1:00:00 [2] 6.0 km (10:00 / km)