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Training Log Archive: evancuster

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Walking23 20:57:00 122.53(10:16) 197.2(6:22) 150
  Barbell11 10:00:00
  Ping Pong5 7:15:00
  Running10 4:24:59 22.23 35.77 49
  Stretching & rolling7 1:10:00
  Hip exercises6 1:00:00
  Total35 44:46:59 144.76 232.97 199
  [1-5]35 44:46:30
averages - sleep:7.7 weight:74.8kg

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Wednesday Nov 30, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.8 weight:75.2kg

PHC

Tuesday Nov 29, 2016 #

Walking 1:00:00 [2] 96.0 km (38 / km)
slept:7.2 weight:75.2kg

WCHC

Monday Nov 28, 2016 #

Barbell 50:00 [5]
slept:8.5 weight:75.7kg

Hip exercises 10:00 [2]

Stretching & rolling 10:00 [1]

Sunday Nov 27, 2016 #

Ping Pong 1:30:00 [1]

9 AM

Running race 28:57 intensity: (3 @1) + (5 @2) + (14 @3) + (17 @4) + (28:18 @5) 5.05 km (5:44 / km) +7m 5:42 / km
ahr:162 max:175

4th Sunday LMJS race. PR of 28:57, 50 seconds faster than my last race in August. Concentrated on trying to keep my form in the 4th k, when I tend to tire. Beautiful day. Clear, about 55 degrees, sunny.

Saturday Nov 26, 2016 #

Walking 1:50:00 [1] 6.0 km (18:20 / km)
slept:7.5 weight:74.7kg

Walk to Tader Joe's and then to lunch at Hunan Village and back. Rained a little bit on the way back.

Friday Nov 25, 2016 #

Barbell 55:00 [5]
slept:8.2 weight:75.4kg

Thursday Nov 24, 2016 #

Ping Pong 1:00:00 [1]
slept:7.6 weight:74.4kg

Wednesday Nov 23, 2016 #

Running 20:00 [5] 3.0 km (6:40 / km)
ahr:132 max:166 slept:7.1 weight:75kg

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

MTZ

Tuesday Nov 22, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:75.5kg

WCHC

Monday Nov 21, 2016 #

Walking 1:42:00 [1] 5.0 km (20:24 / km)
slept:7.5 weight:75.7kg

Walk with Jill up to Piedmont Ave and back.

Barbell 55:00 [5]

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Sunday Nov 20, 2016 #

Running 40:00 [4] 5.0 km (8:00 / km)
slept:9.0 weight:75.9kg

Run around lake. Felt reasonably good after warming up, but legs got very tired about half way through, so ended with a very slow job. Unfortuantely, my Garmin watch did not record the first 1.3 k (I thought I had pushed the start button, but when I went to check my heart rate, it had not started).

Ping Pong 2:00:00 [2]

Saturday Nov 19, 2016 #

Barbell 55:00 [5]
weight:75.3kg

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

Friday Nov 18, 2016 #

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

2 PM

Running 29:48 intensity: (13 @0) + (2:56 @1) + (6:10 @2) + (19:36 @3) + (53 @4) 3.59 km (8:18 / km) +3m 8:16 / km
ahr:121 max:138 slept:7.2 weight:75.1kg

Slow jog to columns. Felt bad, that I walked 1 min and jogged 1 min back.

Thursday Nov 17, 2016 #

Barbell 55:00 [5]
slept:7.9 weight:74.5kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

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

Wednesday Nov 16, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.5 weight:74.8kg

WCHC

Running (treadmill intervals) 19:00 [5] 3.0 km (6:20 / km)

Tuesday Nov 15, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:74.8kg

WCHC

Monday Nov 14, 2016 #

Barbell 55:00 [5]
slept:7.9 weight:75.2kg

Hip exercises 10:00 [2]

Stretching & rolling 10:00 [1]

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

Sunday Nov 13, 2016 #

Stretching & rolling 10:00 [1]

10 AM

Running 34:28 intensity: (16 @0) + (16 @1) + (42 @2) + (4:51 @3) + (27:18 @4) + (1:05 @5) 5.02 km (6:52 / km) +4m 6:50 / km
ahr:139 max:152 slept:8.1 weight:75.3kg

Lake Merritt. Started really slow, but then was an OK run, considering I had run an extra day this week and I did leg strength work yesterday.

Saturday Nov 12, 2016 #

Walking 1:12:00 [1] 3.2 km (22:30 / km) +150m 18:14 / km
slept:8.6 weight:74.4kg

Walked a loop in Joaquin Miller with Jill.

Barbell 55:00 [5]

Friday Nov 11, 2016 #

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

9 AM

Running intervals 20:16 intensity: (12 @1) + (1:20 @2) + (5:45 @3) + (5:41 @4) + (7:18 @5) 3.08 km (6:35 / km) +1m 6:34 / km
ahr:141 max:165 slept:7.3 weight:74.4kg

1 min walk, 1 min jog, 1 min fast run x6. To columns and back along Lake Merritt.

Thursday Nov 10, 2016 #

Barbell 55:00 [5]
slept:7.6 weight:73.6kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

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

Ping Pong 1:30:00 [2]

Wednesday Nov 9, 2016 #

Running intervals (Treadmill intervals) 20:00 [5]
ahr:137 max:170 slept:7.2 weight:74.5kg

Walking 50:00 [2] 5.0 km (10:00 / km)

PHC

Tuesday Nov 8, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.3 weight:74.5kg

MTZ

Monday Nov 7, 2016 #

Barbell 55:00 [5]
slept:8.3 weight:74.7kg

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

Sunday Nov 6, 2016 #

Ping Pong 1:15:00 [2]

10 AM

Running 32:30 intensity: (3:32 @3) + (17:34 @4) + (11:24 @5) 5.03 km (6:27 / km) +4m 6:26 / km
ahr:148 max:157 slept:8.1 weight:75.3kg

Lake Merritt. Good training run.

Saturday Nov 5, 2016 #

Walking 1:38:00 [1] 5.5 km (17:49 / km)
slept:8.7 weight:74.4kg

Walk with Jill to the Rose Garden, then down Grand Ave and back home by the lake.

Barbell 55:00 [5]

Friday Nov 4, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.3 weight:74.4kg

WCHC

Thursday Nov 3, 2016 #

Barbell 55:00 [5]
slept:7.6 weight:73.6kg

Hip exercises 10:00 [2]

Stretching & rolling 10:00 [1]

Walking 45:00 [2] 4.5 km (10:00 / km)

Wednesday Nov 2, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:74.5kg

MTZ

Running intervals (treadmill intervals) 20:00 [5] 3.0 km (6:40 / km) +30m 6:21 / km
ahr:142 max:173

Tuesday Nov 1, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.3 weight:74.5kg

WCHC

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