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Training Log Archive: evancuster

In the 31 days ending Jul 31, 2014:

	activity	#	time	miles	km	+m
	Walking	21	20:41:00	61.52	99.0
	Barbell	9	7:05:00
	Running	6	2:57:39	13.24	21.3	489
	Exercycle	4	2:00:00
	Weight training upper bod	3	1:05:00
	Weight training legs	1	35:00
	Rowing	5	23:30	0.62	1.0
	Total	28	34:47:09	75.37	121.3	489
averages - sleep:7.1 weight:73kg

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Thursday Jul 31, 2014 #

Note

Recovering from jet lag. Took another sleeping pill at about 2:00 am.

Arrived in Nice and drove to hotel in Villefranche. Arrived about 5:00 pm. Incredibly inefficient car rental counter. Took over an hour. Wanted to know my birthdate and birthplace, etc. even though I had reserved a car with all of the info necessary.

Tuesday Jul 29, 2014 #

Note

Flew to Paris.

Monday Jul 28, 2014 #

Barbell 1:00:00 [4]
slept:7.4 weight:73.4kg

Same weights as Sat.

Sunday Jul 27, 2014 #

Running 48:24 [5] 6.2 km (7:48 / km) +200m 6:43 / km
ahr:132 max:162 slept:6.5 weight:73.3kg

Saturday Jul 26, 2014 #

Barbell 1:30:00 [4]
slept:6.9 weight:73.1kg

Started learning the clean. Used a 24 lb bar.
Squat 90
Press 60
Dead lift 95
Bench press 75
Chin ups 5
Push ups 12
Bicep curls 35 12x3
Lying triceps extension 18 lb bar 12x2

Friday Jul 25, 2014 #

Walking 1:10:00 [3] 7.0 km (10:00 / km)
slept:7.0 weight:72.8kg

Thursday Jul 24, 2014 #

Walking 1:10:00 [3]
slept:7.3 weight:72.8kg

Running (Treadmill intervals) 25:00 [5]
ahr:139 max:168

Wednesday Jul 23, 2014 #

Walking 1:13:00 [3] 7.0 km (10:26 / km)
slept:7.3 weight:72.6kg

Barbell 1:00:00 [4]

Squat 90
Press 75
Dead lift 95
Bench press 75
Chin-ups 6

Tuesday Jul 22, 2014 #

Walking 1:10:00 [3] 7.0 km (10:00 / km)
slept:7.5 weight:73.2kg

Back much better, but still a little achey and stiff.

Exercycle 30:00 [5]
ahr:138 max:166

Monday Jul 21, 2014 #

Walking 56:00 [3] 5.5 km (10:11 / km)
slept:6.7 weight:73.9kg

My back killed me last night. Woke up about 1:00 and could hardly turn over. Took a Tylenol and got back to sleep. Took another one in the morning. Walked from Orinda BART home.

Sunday Jul 20, 2014 #

Barbell 1:00:00 [3]
slept:7.6 weight:73.3kg

Squat 85
Press 60
Dead lift 90
Bench Press 65
Twinge in back. Not sure if it was from rowing or barbells.

Rowing 5:00 [3] 1.0 km (5:00 / km)

Saturday Jul 19, 2014 #

Walking 52:00 [3] 5.0 km (10:24 / km)
slept:8.6 weight:73.2kg

Knees hurt so decided not to do weight training.

Friday Jul 18, 2014 #

Walking 1:05:00 [3] 6.5 km (10:00 / km)
slept:7.6 weight:73.2kg

4 AM

Running (Treadmill intervals) 25:00 [5] 4.4 km (5:41 / km) +44m 5:25 / km
ahr:151 max:186

Thursday Jul 17, 2014 #

Walking 1:00:00 [3]
slept:7.0 weight:73.1kg

Running 6:00 [3]
ahr:129 max:170

Tried to run some intervals on the treadmill, but the legs just wouldn't go. Called it a day after 6 min.

Wednesday Jul 16, 2014 #

Walking 1:10:00 [3] 7.0 km (10:00 / km)
slept:6.6 weight:72.7kg

Barbell 35:00 [3]

Squat 85 lbs
Press 60
Dead lift 90

Rowing 5:00 [3]

Warmup 1 km. No back pain.

Tuesday Jul 15, 2014 #

Walking 1:10:00 [3]
slept:6.0 weight:72.8kg

Exercycle 30:00 [5]
ahr:139 max:166

Monday Jul 14, 2014 #

Barbell 30:00 [4]
slept:7.3 weight:73.3kg

Squat 75 lbs
Press 65lbs
Dead lift 85 lbs

Walking 20:00 [3]

Sunday Jul 13, 2014 #

Walking 25:00 [3]
slept:8.2 weight:73kg

Back still hurts, so decided not to do my "lomg" rin.

Saturday Jul 12, 2014 #

Rowing 3:30 [3]

Strained back on warm up. Must have pulled too hard with back flexed.

Barbell 30:00 [4]
slept:7.0 weight:72.6kg

Weight training upper bod 15:00 [3]

Friday Jul 11, 2014 #

Walking 1:05:00 [3] 7.0 km (9:17 / km)

Thursday Jul 10, 2014 #

Walking 1:15:00 [3] 8.0 km (9:23 / km)
slept:5.75 weight:72.7kg

Running (Treadmill intervals) 25:00 [5] 4.5 km (5:33 / km) +45m 5:17 / km
ahr:147 max:179

4.6 min/k x 2min x2
4.4 min/k x 1.5 min x2
4.1 min/k x 1 min x2
1% grade

Wednesday Jul 9, 2014 #

Rowing 5:00 [3]

Walking 1:10:00 [3] 7.0 km (10:00 / km)
slept:7.0 weight:72.4kg

Barbell 40:00 [4]

Squat final 75 lbs 5 reps 3 sets
Press final 55 lbs 5 reps x 3 sets

Tuesday Jul 8, 2014 #

Exercycle 30:00 [5]
ahr:143 max:168 slept:6.7 weight:73.4kg

Plateau 12 x 2 min, 10 x 3 min; hills 10, 9, 8, 7.

Walking 1:15:00 [3] 8.0 km (9:23 / km)

Monday Jul 7, 2014 #

Walking 35:00 [3] 3.0 km (11:40 / km)
weight:73kg

Barbell 20:00 [4]

Weight training upper bod 20:00 [3]

Rowing 5:00 [4]

Sunday Jul 6, 2014 #

Running 48:15 [5] 6.2 km (7:47 / km) +200m 6:42 / km
ahr:138 max:159 slept:7.0 weight:73.4kg

Ran in Briones. Abrigo Creek Trail up to Ridge Trail and back. Pretty hot.

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

Weight training legs 35:00 [3]

Started squats with barbells. Only 55 lbs.

Walking 40:00 [3]
slept:7.7 weight:72.6kg

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