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Training Log Archive: evancuster

In the 31 days ending Jul 31, 2009:

	activity	#	time	miles		km		+m
	Walking	9	5:35:00	12.24		19.7
	Running	7	4:26:21	23.8		38.31		541
	Exercycle	9	4:14:00
	Weight training upper bod	9	4:05:00
	Abs & stretching	5	2:15:00
	Orienteering	1	1:32:37	2.61	(35:29)	4.2	(22:03)	195
	Elliptical	3	1:32:00
	Weight training legs	5	1:20:00
	Spinning	1	55:00
	Yoga	2	45:00
	Stairmaster	1	32:00
	Swimming	1	30:00
	Total	27	27:41:58	38.66		62.21		736
averages - weight:76.4kg

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Friday Jul 31, 2009 #

Yoga 25:00 [3]

Lesson 3

Exercycle 24:00 [5]

Thursday Jul 30, 2009 #

Running 48:52 [4] 7.7 km (6:21 / km) +70m 6:04 / km
ahr:152 max:190

Run from CCRMC to town and then along Martinez Straights View Rd. Good run.

Weight training upper bod 30:00 [3]

Yoga 20:00 [2]

Wednesday Jul 29, 2009 #

Exercycle 24:00 [5]

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

Tuesday Jul 28, 2009 #

Weight training upper bod 30:00 [3]

Running 34:45 [4] 4.1 km (8:29 / km) +150m 7:10 / km
ahr:131 max:153

Hills behind CCCRMC.

Monday Jul 27, 2009 #

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

CCCRMC to town and back.

Sunday Jul 26, 2009 #

Orienteering race 1:32:37 [5] 4.2 km (22:03 / km) +195m 17:54 / km

China Camp green course. First O event since stopping Flomax. Did not have a problem physically, but made about 4 errors, coming in about 9 minutes after Bob Cooley. I was pretty rusty, since I haven't doing any orienteering at a more competitive level in quite a while.

Weight training upper bod 30:00 [3]

Friday Jul 24, 2009 #

Abs & stretching 45:00 [2]

Yolates class at Club Med. Feeling better, but still not great.

Weight training upper bod 20:00 [1]

Weight training legs 20:00 [1]

Walking 30:00 [1]

Walk on the beach before breakfast with Jill.

Thursday Jul 23, 2009 #

Note

Still having periods of cramps and nausea. Generally didn't do much all day, except sit on the beach for about 2 hours.

Wednesday Jul 22, 2009 #

Swimming 30:00 [1]

Snorkeling off Zijuatenejo. Didn't feel great. Still cramps and diarrhea. Had to leave in the middle of dinner. Had night sweats and had to change my shirt and put a towel on the bed in the middle of the night.

Tuesday Jul 21, 2009 #

Elliptical 32:00 [5]

Walking 35:00 [1]

Walk on the beach with Jill.

Monday Jul 20, 2009 #

Running 31:27 [3] 5.04 km (6:14 / km)
ahr:135 max:154

4 complete laps on the beach at Club Med at Ixtapa. Got started before sunrise, but even then hot.

Abs & stretching 45:00 [2]

Yoga Pilates class.

Sunday Jul 19, 2009 #

Exercycle 30:00 [4]

Hill routine on exercycle.

Walking 50:00 [2] 2.7 km (18:31 / km)

Walk around the grounds of club Med in Ixtapa with Jill before breakfast.

Weight training upper bod 15:00 [3]

Weight training legs 15:00 [3]

Thursday Jul 16, 2009 #

Walking (Treadmill) 32:00 [3]

Toe still hurt, so walked hills on the treadmill. Went from 3 to 11%, back to 7%, up to 11%, and then back down.

Wednesday Jul 15, 2009 #

Exercycle 24:00 [4]

Tuesday Jul 14, 2009 #

Weight training upper bod 30:00 [3]

Elliptical 30:00 [5]

Monday Jul 13, 2009 #

Exercycle 26:00 [5]

Sunday Jul 12, 2009 #

Running (Trail) 51:20 [5] 7.9 km (6:30 / km) +180m 5:50 / km
ahr:149 max:168 weight:76.4kg

Weight down to 168.5 and waist is 32.25. Lost about 4 pounds and 3/4 inch on my waist since I gave up Flomax and started exercising almost every day. Feel good. Goal is 165 and 32 inches.

Good run at Briones today. Ran same route as 4 weeks ago, but about 4 minutes faster.

Saturday Jul 11, 2009 #

Spinning 55:00 [5]

Weight training upper bod 30:00 [3]

Weight training legs 15:00 [3]

Abs & stretching 15:00 [2]

Friday Jul 10, 2009 #

Running (Treadmill) 6:00 [2]

Plan was to run a 5 k time trial on the treadmill, but legs were tired and my right knee ached a bit, so aborted that and did the exercycle instead.

Exercycle 26:00 [5]

Moved up to level 12. Had to stand the last 30 seconds of the last hill.

Thursday Jul 9, 2009 #

Abs & stretching 15:00 [2]

Weight training legs 15:00 [3]

Weight training upper bod 30:00 [3]

Stairmaster 32:00 [5]
ahr:144 max:163

Pyramid intervals up to level 15 and then back to 10, 1 min each, x3. First time in a long time to do the starimaster.

Wednesday Jul 8, 2009 #

Running (Treadmill) 33:00 [5] 3.2 mi (10:19 / mi)
ahr:154 max:170

3 sets of pyramid intervals up to 7 min/mile and back, and a final 1 minute of hill @ 10% grade.

Tuesday Jul 7, 2009 #

Weight training upper bod 30:00 [3]

Weight training legs 15:00 [3]

Abs & stretching 15:00 [2]

Elliptical 30:00 [4]

Didn't feel too energetic today. Did hill protocol. Finally got into it, and had a pretty good work out.

Monday Jul 6, 2009 #

Walking 1:08:00 [2] 5.0 km (13:36 / km)

Walk south along the bluff at Sea Ranch with Jill.

Sunday Jul 5, 2009 #

Exercycle 40:00 [5]
ahr:143 max:169

5 min warm up and 5 min cool down. 2 sets of pyramid hills, 1 min each with 1 min recovery, at 30, 35, 40 & 45, with a 2 min sprint after each set of hills.

Saturday Jul 4, 2009 #

Running (Trail) 1:00:57 [4] 8.42 km (7:14 / km) +141m 6:41 / km
ahr:139 max:170

Good trail run. Timber Ridge road at Sea Ranch. Generally out and back. Felt like I was running again. Not very fast, but at least not just plodding along.

Friday Jul 3, 2009 #

Exercycle 35:00 [5]

Sea Ranch. 5 min warm up, 10 min plateau at 25 @ 70 rpm, then pyramid hills for 1 min each at 30, 35, 40 and 45 with 1 min recovery at 15. Then 2 min all out sprint at 20. Repeat hills at 30, 35, 40. 5 min cool down. My batteries were low, so could not record my HR, but prob. maxed out at 165, with an average of 145-150.

Thursday Jul 2, 2009 #

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

CCCRMC to town and back.

Wednesday Jul 1, 2009 #

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

CCCRMC to town and back.

Exercycle 25:00 [5]
ahr:135 max:162

Level 11 hills. Only had to stand the last 12 seconds of the last hill. Definitely getting better. Hope to move to level 12 soon.

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