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Training Log Archive: evancuster

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Walking14 14:09:38 43.1 69.36 973 /0%
  Ping Pong8 13:45:00
  Barbell8 8:00:00
  Running5 2:27:49 13.16(11:14) 21.18(6:59) 42
  Hip exercises5 50:00
  Stretching & rolling5 50:00
  Exercycle1 16:00
  Total29 40:18:27 56.26 90.54 5173 /0%
  [1-5]29 40:15:02
averages - sleep:7.6 rhr:51 weight:74.8kg

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Friday Jun 30, 2017 #

Walking 30:00 [2]
rhr:52 slept:7.4 weight:74.8kg

WCHC Half day.

Thursday Jun 29, 2017 #

Barbell 1:00:00 [4]
rhr:53 slept:8.0 weight:74.6kg

Ping Pong 1:00:00 [1]

Wednesday Jun 28, 2017 #

Running (Treadmill intervals) 20:00 [4] 3.0 km (6:40 / km)
ahr:140 max:168 rhr:54 slept:7.4 weight:74.1kg

x5

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

MTZ

Tuesday Jun 27, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.4 weight:74.6kg

MTZ

Barbell 1:00:00 [4]

Monday Jun 26, 2017 #

Walking 20:00 [1] *** 2.0 km (10:00 / km)
ahr:53 max:7 spiked:73/

Rest Day

Sunday Jun 25, 2017 #


Brown Z Middle - Splits

Saturday Jun 24, 2017 #


Brown Z long - Splits

Friday Jun 23, 2017 #

Event: 2017 Gold Rush Meet and USA SML Championships
 

Brown sprint - Splits

Sunday Jun 18, 2017 #

10 AM

Running 34:22 intensity: (1 @1) + (8 @2) + (1:07 @3) + (10:11 @4) + (22:55 @5) 5.03 km (6:50 / km) +4m 6:48 / km
ahr:150 max:160 rhr:51 slept:8.6 weight:75.2kg

Lake Merrit run. Really hot. 80 degrees and no shade. Started slow and tapered down. However, heart rate was up there, so I don't know if I could have gone too much faster. Had hard leg strength workout yesterday, which always makes me slower.

Saturday Jun 17, 2017 #

Event: LAOC Mt. Pinos
 

Barbell 1:00:00 [4]
rhr:50 slept:7.5 weight:75kg

Walking 1:30:00 [1] 4.8 km (18:45 / km)

Walked with Jill to Oakland Museum, then to Shan Dong for lunch and back to SPT.

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [3]

Friday Jun 16, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.4 weight:75kg

WCHC

Thursday Jun 15, 2017 #

Ping Pong 2:30:00 [1]
rhr:51 slept:7.6 weight:74.4kg

Tournament. Rhonell and I got defeated in 3 straight games by Sabine and Dan. DIdn't play well. Clutched!

Wednesday Jun 14, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.5 weight:74.7kg

MTZ

Barbell 1:00:00 [4]

Tuesday Jun 13, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51 slept:7.2 weight:75kg

Monday Jun 12, 2017 #

Ping Pong 1:30:00 [1]
rhr:51 slept:7.4 weight:75.5kg

Ping pong tournament. Rhonell and I beat Jill and Sarah 3 games straight.

Sunday Jun 11, 2017 #

Ping Pong 1:45:00 [1]

11 AM

Running 41:18 intensity: (26 @0) + (11:56 @1) + (2:42 @2) + (10:52 @3) + (15:22 @4) 5.12 km (8:04 / km) +4m 8:02 / km
ahr:123 max:145 rhr:51 slept:7.6 weight:75.5kg

Lake Merrit jog/run. Legs very tired from last two days. Had to walk 3rd and 4th km.

Saturday Jun 10, 2017 #

Barbell 1:00:00 [4]
rhr:52 slept:8.2 weight:74.4kg

Increased weight of squat to 100 lbs.

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

10 AM

Walking 1:30:20 [1] 4.98 km (18:08 / km) +5m 18:03 / km

Walked with Jill to farmers' market and back.

Friday Jun 9, 2017 #

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

WCHC
4 PM

Exercycle 16:00 intensity: (51 @0) + (41 @1) + (1:59 @2) + (4:18 @3) + (5:20 @4) + (2:51 @5)
ahr:132 max:161 rhr:51 slept:7.1 weight:74.6kg

Intervals 1 min x5

Thursday Jun 8, 2017 #

Ping Pong 2:00:00 [1]
rhr:51 slept:7.3 weight:74.4kg

Wednesday Jun 7, 2017 #

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

WCHC
4 PM

Running (Treadmill intervals) 20:00 intensity: (2:08 @0) + (43 @1) + (29 @2) + (5:13 @3) + (5:59 @4) + (5:28 @5) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:134 max:169 rhr:51 slept:7.2 weight:75kg

Ran intervals 2min run, 1 min walk x5. No groin pain. I think I'm finally healed.

Tuesday Jun 6, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51 slept:7.5 weight:75kg

MTZ

Monday Jun 5, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.5 weight:75.2kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Sunday Jun 4, 2017 #

Ping Pong 2:30:00 [1]

10 AM

Running 32:09 intensity: (8 @2) + (5:35 @3) + (11:40 @4) + (14:46 @5) 5.03 km (6:23 / km) +4m 6:22 / km
ahr:148 max:155 rhr:52 slept:8.2 weight:75.4kg

Lake Merritt. Reasonably good run. Was a little concerned because my left sacro-iliac, left hip and lateral thigh were a little achy last week. Only 5 seconds faster than last week.

Saturday Jun 3, 2017 #

Barbell 1:00:00 [4]

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:00:00 [1]

10 AM

Walking 1:34:18 [1] 5.08 km (18:34 / km) +4m 18:30 / km
rhr:50 slept:8.0 weight:74.7kg

Walk with Jill to Farmer's Market at Grand Lake, had lunch and walked back.

Friday Jun 2, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.5 weight:74.8kg

WCHC

Thursday Jun 1, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:8.2 weight:74.8kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Ping Pong 1:30:00 [1]

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