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Training Log Archive: evancuster

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Ping Pong9 16:15:00
  Walking18 14:25:52 51.36 82.65 165
  Barbell9 7:45:00
  Orienteering2 2:04:19 5.15(24:07) 8.29(14:59) 585
  Running5 1:44:01 6.7(15:32) 10.78(9:39) 11
  Hip exercises5 50:00
  Stretching & rolling5 50:00
  Exercycle1 16:00
  Total34 44:10:12 63.21 101.72 761
  [1-5]34 43:17:41
averages - sleep:7.8 rhr:52 weight:74.4kg

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Sunday Apr 30, 2017 #

Event: BAOC: Shell Ridge
 

Ping Pong 1:00:00 [1]

9 AM

Walking 16:05 intensity: (7:32 @0) + (1:41 @1) + (2:10 @2) + (4:42 @3) 0.93 km (17:21 / km) +91m 11:37 / km
ahr:103 max:127

Walk to start.

Orienteering race 1:10:26 intensity: (17 @0) + (5 @1) + (1:12 @2) + (19:35 @3) + (28:18 @4) + (20:59 @5) 4.16 km (16:57 / km) +396m 11:28 / km
ahr:142 max:168 rhr:53 slept:7.4 weight:75.3kg

Shell Ridge. Pretty good run. No major errors. Very steep.

Walking 26:24 [0] 1.75 km (15:07 / km) +54m 13:05 / km
ahr:72 max:87

Walk back to car via road.

Saturday Apr 29, 2017 #

Note
rhr:52 slept:6.8 weight:75kg

All day US conference in SF.

Friday Apr 28, 2017 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:52 slept:7.4 weight:75.2kg

Half day at WCHC

Barbell 1:00:00 [4]

Thursday Apr 27, 2017 #

Walking 20:00 [1] 2.0 km (10:00 / km)
rhr:52 slept:7.5 weight:74.5kg

Trip to Napa with Jill, Sabine and Jean.

Wednesday Apr 26, 2017 #

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

WCHC
4 PM

Running 20:01 intensity: (2:17 @0) + (2:16 @1) + (4:38 @2) + (9:11 @3) + (1:39 @4) 2.5 km (8:00 / km)
ahr:117 max:141 rhr:52 slept:7.6 weight:74.3kg

Treadmill intervals. Very slow. Max was 5.7 mph. Started feeling twinge in right groin so didn't push it.

Tuesday Apr 25, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.4 weight:74.4kg

WCHC

Monday Apr 24, 2017 #

3 PM

Exercycle 16:00 intensity: (2:16 @0) + (38 @1) + (47 @2) + (3:05 @3) + (4:33 @4) + (4:41 @5)
ahr:134 max:165 rhr:52 slept:7.5 weight:75kg

Exercycle with 1 min intervals x6.. Resistance not working.

Sunday Apr 23, 2017 #

Barbell 50:00 [4]
rhr:53 slept:7.9 weight:74.8kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:00:00 [1]

Saturday Apr 22, 2017 #

2 PM

Running 40:58 intensity: (9 @0) + (1:33 @1) + (6:14 @2) + (24:36 @3) + (8:26 @4) 5.04 km (8:07 / km) +4m 8:06 / km
ahr:126 max:143 rhr:51 slept:7.6 weight:74.8kg

Jogged walked around the lake 1 min jog then 1 min walk. Was able to go all the way around the lake today.

Friday Apr 21, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:50 slept:7.6 weight:74.1kg

MTZ

Thursday Apr 20, 2017 #

Ping Pong 3:00:00 [1]

1 hr. semiprivate lesson with Jill at ATTC and then 2 hrs at SPT

Wednesday Apr 19, 2017 #

Barbell 50:00 [4]
rhr:50 slept:7.5 weight:73.8kg

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:49 slept:7.3 weight:73.8kg

MTZ

Tuesday Apr 18, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:49 slept:7.2 weight:74.4kg

WCHC

Monday Apr 17, 2017 #

10 AM

Walking 44:47 intensity: (43 @0) + (7:30 @1) + (11:27 @2) + (24:44 @3) + (23 @4) 5.05 km (8:52 / km) +4m 8:50 / km
ahr:117 max:136 rhr:49 slept:7.7 weight:74.8kg

Walk/jog around Lake Merritt. Warmed up slowly, then slow jog for 1 min and walk for 1 minute x18, about 3.9 k. Thought I might be getting a little twinge in my right groin, so walked the rest of the way. Hopefully, I will be able to run a little bit at Shell Ridge in a couple weeks.

Sunday Apr 16, 2017 #

Ping Pong 1:30:00 [1]
rhr:49 slept:7.6 weight:74.3kg

Ping pong at Ron's with Rebecca and Ron.
Was planning on doing a run, but left too early in the morning and didn't get home until after 6.

Saturday Apr 15, 2017 #

Barbell 50:00 [4]
rhr:50 slept:8.0 weight:73.8kg

Walking 30:00 [1]

Friday Apr 14, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:80 slept:7.4 weight:73.8kg

WCHC

Thursday Apr 13, 2017 #

Barbell 50:00 [4]
rhr:51 slept:8.1 weight:74.2kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Ping Pong 3:00:00 [1]

Wednesday Apr 12, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.1 weight:74.1kg

WCHC

Tuesday Apr 11, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.0 weight:74.7kg

WCHC
Wrist really hurt in the middle of the night. Had to take a tylenol. Maybe a combination of weight work and ping pong.
4 PM

Running 16:01 intensity: (24 @0) + (31 @1) + (39 @2) + (3:51 @3) + (5:04 @4) + (5:32 @5) 0.51 km (31:17 / km) +5m 29:46 / km
ahr:140 max:167

Monday Apr 10, 2017 #

Barbell 50:00 [4]
rhr:51 slept:7.6 weight:74.7kg

Right groin hurts againb. Guess I overdid it yesterday with my jog-walk. Didn't do squats or adductors today.

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:15:00 [2]

Ping pong lesson at Alameda Table Tennis club. I must have hit over 500 balls. I was getting worried that I might get an overuse injury to my right shoulder. Worked on basic strokes, forehand, backhand and chop.

Sunday Apr 9, 2017 #

Ping Pong 1:30:00 [1]

10 AM

Running 14:00 intensity: (1:42 @0) + (3:27 @1) + (4:18 @2) + (4:10 @3) + (23 @4) 1.73 km (8:07 / km) +2m 8:04 / km
ahr:112 max:137 rhr:50 slept:8.0 weight:75kg

walk 1 min, slow jog 1 min x7 around lake. Minor discomfort right groin. Seemed to be getting a little worse so stopped jogging.

Walking 32:01 intensity: (3:38 @0) + (22:55 @1) + (40 @2) + (4:48 @3) 3.28 km (9:46 / km) +4m 9:43 / km
ahr:102 max:123

Finished walk around the lake.

Saturday Apr 8, 2017 #

Barbell 50:00 [4]
rhr:50 slept:8.6 weight:74kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Friday Apr 7, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.2 weight:74.3kg

MTZ

Thursday Apr 6, 2017 #

Barbell 50:00 [4]
rhr:50 slept:7.9 weight:73.9kg

Ping Pong 2:00:00 [1]

Wednesday Apr 5, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:49 slept:7.1 weight:74.1kg

4 PM

Running 13:01 intensity: (4:50 @0) + (2:41 @1) + (3:26 @2) + (2:04 @3) 1.0 km (13:01 / km)
ahr:102 max:124 rhr:53 weight:74.1kg

Treadmill intervals. Slow jog at 4.5 mph for 1 min x4 with 1 min rest. No groin pain, except when I tried to go 5 mph.

Tuesday Apr 4, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.4 weight:74.3kg

WCHC

Monday Apr 3, 2017 #

Note
rhr:52 slept:7.7 (rest day)

Drove to gym, but was too tired, and didn't even go in.

Sunday Apr 2, 2017 #

Event: BAOC: Joe Grant
 

Ping Pong 2:00:00 [1]

10 AM

Walking 6:35 intensity: (46 @0) + (12 @1) + (28 @2) + (2:43 @3) + (2:26 @4) 0.65 km (10:06 / km) +12m 9:17 / km
ahr:125 max:145

Walk to start.

Orienteering 53:53 intensity: (1:33 @0) + (1:59 @1) + (4:03 @2) + (25:07 @3) + (19:16 @4) + (1:55 @5) 4.14 km (13:02 / km) +189m 10:36 / km
ahr:130 max:153 rhr:53 slept:7.6 weight:75kg

Joe Grant, Brown. Fairly clean run. Was able to run slowly for a little bit.

Saturday Apr 1, 2017 #

Barbell 55:00 [4]
rhr:53 slept:7.3 weight:74.9kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

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