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Training Log Archive: evancuster

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Walking23 20:33:58 63.6 102.36 176
  Ping Pong6 10:35:00
  Barbell11 9:10:00
  Orienteering3 3:48:56 10.33(22:10) 16.63(13:46) 74728 /30c93%
  Exercycle5 1:21:03
  Stretching & rolling3 30:00
  Hip exercises3 30:00
  Running1 20:01 1.86(10:44) 3.0(6:40) 6
  Total39 46:48:58 75.8 121.99 92928 /30c93%
  [1-5]39 46:23:56
averages - sleep:7.7 rhr:51 weight:74.5kg

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Friday Mar 31, 2017 #

Walking 30:00 [1] 3.0 km (10:00 / km)

3 PM

Exercycle 19:00 intensity: (1:02 @0) + (34 @1) + (1:34 @2) + (3:46 @3) + (5:11 @4) + (6:53 @5)
ahr:139 max:169 rhr:52 slept:7.4 weight:74.2kg

Intervals x 7

Thursday Mar 30, 2017 #

Barbell 50:00 [4]
rhr:52 slept:7.7 weight:74.3kg

Started doing squats again, abut only the bar, 45 lbs.

Ping Pong 2:00:00 [1]

Wednesday Mar 29, 2017 #

Walking 1:00:00 [2]
rhr:52 slept:7.0 weight:73.6kg

MTZ

Tuesday Mar 28, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:54 slept:7.4 weight:73.5kg

WCHC

Monday Mar 27, 2017 #

Barbell 45:00 [4]
rhr:53 slept:8.0 weight:74.3kg

Walking 45:00 [1] 4.0 km (11:15 / km)

Sunday Mar 26, 2017 #

8 AM

Walking 16:58 intensity: (4:11 @0) + (7:51 @1) + (3:05 @2) + (1:51 @3) 1.38 km (12:16 / km) +93m 9:11 / km
ahr:104 max:123

Walk to start.

Orienteering 1:34:59 intensity: (30 @0) + (2:15 @1) + (14:28 @2) + (50:27 @3) + (22:09 @4) + (5:10 @5) *** 6.66 km (14:16 / km) +377m 11:07 / km
ahr:129 max:160 spiked:10/11c rhr:51 slept:7.3 weight:74.3kg

Briones Ultra Long Champs. Nominal distance 4.6 k with 250 m climb. Generally pretty good run. Probable suboptimal route choice to 2, but otherwise OK. First in M75, but I was the only entrant. Came in 10 minutes behind Leigh Bailey from Victoria, who is 5 years older than I am.

UltraLong by Courses - Ultra Brown Y - Splits

UltraLong by Classes - M75+ - Splits

Saturday Mar 25, 2017 #

Event: BAOC: O in the Oaks 2017
 
10 AM

Orienteering race 54:18 intensity: (19 @0) + (11 @1) + (2:06 @2) + (43:33 @3) + (8:09 @4) *** 4.41 km (12:18 / km) +68m 11:26 / km
ahr:127 max:146 spiked:18/19c rhr:51 slept:7.3 weight:74.3kg

Brown course, Pt. Pinole, National Event. Generally pretty good navigationally, except for 5. Went down a reentrant to the left, and had to back track a bit to the right. Probably 2-3 minutes. Groin didn't hurt too much. Was able to do a slow jog on the trails. Did not try to run. Didn't hurt after the event, so I don't think I injured it more.

Beautiful day. Ground very wet and tons of poison oak, the most I have ever seen.

Middle - Brown - Splits

Friday Mar 24, 2017 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:51 slept:7.5 weight:74.5kg

MTZ

Thursday Mar 23, 2017 #

Event: BAOC: Joaquin Miller
 

Barbell 50:00 [4]
rhr:51 slept:7.9 weight:74kg

Ping Pong 2:20:00 [1]

Wednesday Mar 22, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51 slept:7.0 weight:74.5kg

WCHC

Tuesday Mar 21, 2017 #

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

4 PM

Exercycle 14:01 intensity: (1:24 @0) + (21 @1) + (1:04 @2) + (3:25 @3) + (3:36 @4) + (4:11 @5) 0.0 km
ahr:134 max:163 rhr:51 slept:7.3 weight:75.1kg

Monday Mar 20, 2017 #

Barbell 50:00 [4]
rhr:51 slept:8.0 weight:74.8kg

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

Sunday Mar 19, 2017 #

Ping Pong 1:00:00 [1]

10 AM

Exercycle (Intervals) 18:00 intensity: (1:46 @0) + (23 @1) + (1:01 @2) + (4:00 @3) + (5:01 @4) + (5:49 @5) 0.0 km
ahr:137 max:166 rhr:51 slept:8.0 weight:74.9kg

Saturday Mar 18, 2017 #

Walking 1:07:00 [1] 5.1 km (13:08 / km)
rhr:52 slept:8.8 weight:74.7kg

Walk with Jill to Farmer's Market, and then lunch and back.

Barbell 50:00 [4]

Still slight discomfort right thigh.

Friday Mar 17, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.5 weight:74.7kg

PHC

Thursday Mar 16, 2017 #

Barbell 50:00 [4]
rhr:51 slept:8.0 weight:74.5kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Ping Pong 2:00:00 [1]

Wednesday Mar 15, 2017 #

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

Still feel minor discomfort in right thigh groin. Hope it heals by the A meet in 10 days.
4 PM

Exercycle (Intervals) 15:01 intensity: (1:20 @0) + (34 @1) + (44 @2) + (3:37 @3) + (3:51 @4) + (4:55 @5)
ahr:136 max:167 rhr:51 slept:7.5 weight:74.2kg

3 min warm up
1 min as fast as I can and 1 min rest x 5

Tuesday Mar 14, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.4 weight:74.2kg

WCHC

Monday Mar 13, 2017 #

Barbell 50:00 [4]
rhr:51 slept:8.4 weight:74.7kg

Walking 30:00 [1] 3.0 km (10:00 / km)

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Sunday Mar 12, 2017 #

Event: BAOC: Indian Valley
 

Ping Pong 1:45:00 [1]

10 AM

Orienteering race 1:19:39 intensity: (1:40 @0) + (8:11 @1) + (25:43 @2) + (27:35 @3) + (14:29 @4) + (2:01 @5) 5.55 km (14:20 / km) +302m 11:16 / km
ahr:122 max:153 rhr:51 slept:7.7 weight:75.3kg

Indian Valley Brown course.
Started to run, and immediately felt pain in right groin, so basically walked and did and old man's shuffle on the course. 5 min error on 2. Description was west side of stream. No point feature. Went in correct clearing near the stream but didn't see the bag, so continued further north, and realized I was definitely too far. Went back and this time looked over stream bank and saw control partially obscured by some tree roots. Otherwide no major navigational error. Lots of run up to top of hill, and run down, and also searching in manzanita groves for control.

Saturday Mar 11, 2017 #

Walking 1:50:00 [1] 5.7 km (19:18 / km)

Walked with Jill on west side of lake, and then down International Blvd. First time walked there. Found a fairly good Viet Namese restaurant. Walked back via Laney College and the Oakland Museum.

Barbell 50:00 [4]

Didn't do squats again.

Friday Mar 10, 2017 #

Walking 1:00:00 [1]
rhr:51 slept:7.6 weight:74.6kg

WCHC
4 PM

Exercycle (Intervals) 15:01 intensity: (1:14 @0) + (1:06 @1) + (1:00 @2) + (2:58 @3) + (3:37 @4) + (5:06 @5)
ahr:136 max:169

Thursday Mar 9, 2017 #

Ping Pong 1:30:00 [1]
rhr:50 slept:7.5 weight:74.5kg

Meetings all day and no time to get to the gym.

Wednesday Mar 8, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:49 slept:7.3 weight:74.7kg

WCHC
Groin still a little uncomfortable, so decided not to do my usual Wed. treadmill intervals.

Tuesday Mar 7, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:49 slept:7.0 weight:74.6kg

MTZ

Monday Mar 6, 2017 #

Barbell 50:00 [4]
rhr:48 slept:7.9 weight:75.4kg

No squats. Still some medial right thigh discomfort.

Walking 30:00 [1] 3.0 km (10:00 / km)

Sunday Mar 5, 2017 #

Walking 50:00 [1] 5.0 km (10:00 / km)
rhr:49 slept:8.0

Went out to try to run, but didn't even get to the lake. Still discomfort in right groin.

Saturday Mar 4, 2017 #

Barbell 50:00 [4]
rhr:49 slept:8.5 weight:75kg

Only did 1 set of 5 squats with just the bar, 45 lbs. Still slight discomfort in medial right thigh.

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [0]

10 AM

Walking 1:15:00 [1] 6.18 km (12:08 / km) +83m 11:22 / km

Walked with Jill to Rose Garden and then down Grand Ave. Had lunch at Mijori, and then walked home via the lake.

Friday Mar 3, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:50 slept:7.0 weight:75kg

MTZ.
Still slight right groin and thigh pain.

Thursday Mar 2, 2017 #

Barbell 55:00 [4]
rhr:51 slept:9.0 weight:75kg

Think I have right iliopsoas tendinits. Hurts when I flex my hip and do sit up. Worse over lesser trochanter. Still bothers me when I am walking. Lowered weight on squats to 95 lbs, but still discomfort. Will probably stop squats with weight for a week or so.

Wednesday Mar 1, 2017 #

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

WCHC
4 PM

Running (Treadmill intervals) 20:01 intensity: (1:36 @0) + (25 @1) + (54 @2) + (3:14 @3) + (5:10 @4) + (8:42 @5) 3.0 km (6:40 / km) +6m 6:36 / km
ahr:141 max:171 rhr:50 slept:7.3 weight:74.5kg

Developed lower abdominal. right goin and medial right thigh pain shortly after starting to run.

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