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Training Log Archive: evancuster

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Walking20 17:50:00 64.0(16:43) 103.0(10:23)
  Strength training10 9:56:00
  Walking with Jill4 5:06:00 10.81(28:18) 17.4(17:35)
  Running6 3:03:09 15.09(12:08) 24.29(7:32) 234
  Stretching & rolling10 2:50:00
  Table Tennis Singles6 2:00:00
  Orienteering2 53:35 3.64(14:42) 5.87(9:08) 3
  Ping Pong2 25:00
  Total37 42:03:44 93.55 150.56 237
  [1-5]35 37:50:19
averages - sleep:7.5 rhr:52 weight:74.4kg

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Friday Jan 31, 2020 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:6.9 weight:74.2kg

MTZ

11305 steps

Thursday Jan 30, 2020 #

Stretching & rolling 15:00 [1]
rhr:53 slept:7.4 weight:74.2kg

Back to usual. No problems.

Strength training 1:15:00 [4]

Wednesday Jan 29, 2020 #

Strength training 3:00 [3]

Right quad is significantly smaller and weaker than left. Unilateral right leg presses with 40 lbs 10 x 3.

Stretching & rolling 30:00 [1]

Exercises and stretches from Kaiser PT.

Walking 45:00 [2] 4.0 km (11:15 / km)
rhr:51 weight:74.2kg

11492 steps
9 AM

Running (Treadmill Intervals) 20:00 intensity: (1:31 @0) + (34 @1) + (6 @2) + (4:37 @3) + (5:22 @4) + (7:50 @5) 2.17 km (9:12 / km)
ahr:140 max:169 rhr:51 slept:7.5 weight:74.2kg

Usual treadmill intervals. Was a little anxious about trying to run, and figured I would probably do the exercycle today. However, knee felt OK, and I decided to run intervals. Good workout.

TE 3.1

Tuesday Jan 28, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:51 slept:7.0 weight:74.2kg

BART and WCHC.

Knee getting back to normal. Wonder what the problem was.

13636 steps.

Monday Jan 27, 2020 #

Strength training 1:05:00 [4]
rhr:51 slept:6.5 weight:74.6kg

Went to see doctor today about right knee. Feeling much better. Small effusion and slight decrease range of motion, but no other findings. X-ray showed extensive degenerative joint disease. I knew it was going to be bad, but it was worse than I expected. Looks like a knee ready for a total knee replacement. Wonder I can run at all.

Little hesitant about doing squats and dead lifts. Cut weight on dead lift by 20 lbs. Didn't do lunges.

6300 steps.

Table Tennis Singles 15:00 [1]

Sunday Jan 26, 2020 #

Event: Point Pinole
 

Walking 50:00 [1] 4.0 km (12:30 / km)
rhr:51 slept:7.0 weight:75kg

Woke up with acute knee pain and swelling in right knee. Limping badly as I walked to arena for Pt Pinole event. Better walking to start. However, when I started running to the first control, the pain got really bad and I was limping. Gave up half way to the first control and walked back.

8980 steps.

Saturday Jan 25, 2020 #

Walking with Jill 1:45:00 [0] 4.5 km (23:20 / km)
rhr:51 slept:7.2 weight:74.3kg

Walked to cleaners and then by lake to chinese restaurant on Grand. Back by the lake.

10943 steps.

Friday Jan 24, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:51 slept:7.0 weight:74.3kg

BART and WCHC

Thursday Jan 23, 2020 #

Strength training 1:08:00 [4]
rhr:51 slept:7.4 weight:74.3kg

Walking 45:00 [2] 4.0 km (11:15 / km)

Walked to and from BART and then to symphony in SF.

10274 steps

Wednesday Jan 22, 2020 #

Stretching & rolling 18:00 [1]

10 AM

Running (Treadmill intervals) 20:00 intensity: (1:17 @0) + (20 @1) + (40 @2) + (4:17 @3) + (6:11 @4) + (7:15 @5) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:140 max:167 rhr:51 slept:8.3 weight:74.3kg

TE 3.1

Tuesday Jan 21, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:6.9 weight:74.5kg

BART and WCHC

13087 steps

Monday Jan 20, 2020 #

Strength training 1:10:00 [4]
rhr:51 slept:7.5 weight:74.5kg

Stretching & rolling 12:00 [1]

Sunday Jan 19, 2020 #

10 AM

Running 1:03:00 intensity: (23 @0) + (9 @1) + (1:06 @2) + (9:31 @3) + (45:10 @4) + (6:41 @5) 8.01 km (7:52 / km) +137m 7:14 / km
ahr:142 max:156 rhr:52 slept:9.3 weight:74.8kg

Rose Garden run with extra loop at Garden-Grand Avenue, and then Perkins down to Lake and back to SPT. Pretty good run for an old man.

Am going to try to increase the distance and time of my longer Sunday runs to 8-10k.

TE 3.7

13595 steps.

Saturday Jan 18, 2020 #

Walking with Jill 1:06:00 [0] 4.4 km (15:00 / km)
rhr:53 weight:73.8kg

Walk with Jilll up to Piedmont Ave to tailor's and Peets.

9278 steps.

Friday Jan 17, 2020 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:53 weight:74.4kg

MTZ

10959 steps

Thursday Jan 16, 2020 #

Strength training 1:05:00 [4]
rhr:54 slept:6.8 weight:74.4kg

Stretching & rolling 15:00 [1]

Ping Pong 15:00 [1]

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

6656 steps

Wednesday Jan 15, 2020 #

Walking with Jill 1:00:00 [1] 4.0 km (15:00 / km)

Walked to Piedmont avenue to La Farine bakery and to tailor's to rehem some new pants. Ended up buying a new jacket, shirt and tie. Had lunch at Mistura.

13000 steps
10 AM

Running (Treadmill intervals) 22:00 intensity: (3:06 @0) + (35 @1) + (59 @2) + (4:50 @3) + (5:30 @4) + (7:00 @5) 3.1 km (7:06 / km) +35m 6:43 / km
ahr:135 max:167 rhr:53 slept:7.1 weight:74kg

TE 3.0

Tuesday Jan 14, 2020 #

Walking 50:00 [2] 5.0 km (10:00 / km)
rhr:53 slept:9.1 weight:73kg

Half day at WCHC via BART.

9208 steps.

Monday Jan 13, 2020 #

Strength training 1:10:00 [4]
rhr:53 slept:6.2 weight:75kg

Stretching & rolling 10:00 [1]

Table Tennis Singles 15:00 [1]

Sunday Jan 12, 2020 #

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

Ping Pong 10:00 [1]

9 AM

Orienteering race (Sprint) 25:55 intensity: (13 @0) + (7 @1) + (18 @2) + (7:18 @3) + (14:27 @4) + (3:32 @5) 2.89 km (8:58 / km)
ahr:140 max:162 rhr:53 slept:8.9 weight:75kg

Napa Valley Junior College sprint. NRE event. No major mistakes, just slow.

TE 3.1

8867 steps

Saturday Jan 11, 2020 #

Event: Napa Valley Go! Jan. 2020
 

Walking 20:00 [1] 2.0 km (10:00 / km)

7131 steps
9 AM

Orienteering race (Sprint) 27:40 intensity: (47 @0) + (58 @1) + (2:02 @2) + (8:14 @3) + (15:39 @4) 2.98 km (9:18 / km) +3m 9:15 / km
ahr:131 max:148 rhr:51 slept:6.7 weight:74.1kg

New map at California Maritime Academy in Vallejo. Nice sprint map. Two maps on same side of paper. Had to flip map upside down to get to second half of course. I got confused because I kept thinking north was at the top of the original map and wandered around a bit until I saw the start. Then realized north was now at the top of the 2nd map.

Friday Jan 10, 2020 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51 slept:6.7 weight:74.8kg

MTZ

Thursday Jan 9, 2020 #

Strength training 1:00:00 [4]
rhr:52 slept:7.0 weight:74.4kg

Stretching & rolling 18:00 [1]

Wednesday Jan 8, 2020 #

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

8025 steps
10 AM

Running 24:00 intensity: (8 @0) + (6 @1) + (15 @2) + (2:16 @3) + (20:32 @4) + (43 @5) 3.23 km (7:26 / km)
ahr:139 max:151 rhr:51 slept:7.5 weight:74kg

Jogged/ran first 3 k around the lake.

TE 3.1

Running (Intervals) 12:09 intensity: (1:56 @3) + (4:18 @4) + (5:55 @5) 1.78 km (6:50 / km) +2m 6:48 / km
ahr:147 max:171

Ran 1 min intervals x6 for last 1.8 k around lake.

TE 2.8

Tuesday Jan 7, 2020 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:51 slept:7.7 weight:75kg

BART and WCHC.

13366 steps.

Monday Jan 6, 2020 #

Strength training 1:15:00 [4]
rhr:51 slept:7.5 weight:74.6kg

Increased weight slightly on squat and press. Did 70 push ups.

Table Tennis Singles 30:00 [1]

Sunday Jan 5, 2020 #

Walking with Jill 1:15:00 [0] 4.5 km (16:40 / km)
rhr:51 slept:9.0 weight:74.6kg

By lake to Peets and back along Grand.

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

12600 steps.

Saturday Jan 4, 2020 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:51 slept:7.0 weight:75kg

No exercise except for walking in airports. Return trip from Club Med. Left at 10:00 am CST and arrived back home at 10:00 pm (14 hours). Just long day. Flights went smoothly without delay.

9169 steps.

Friday Jan 3, 2020 #

Stretching & rolling 15:00 [1]
rhr:50 slept:7.6

Running (Treadmill intervals) 22:00 [4] 3.0 km (7:20 / km) +30m 6:59 / km
ahr:140 max:165

Table Tennis Singles 15:00 [1]

Lost almost all my games today. Just wasn’t playing well

Walking 1:00:00 [1] 5.0 km (12:00 / km)

15226 steps.

Thursday Jan 2, 2020 #

Strength training 45:00 [3]
rhr:53 slept:8.5

Club Med gym.

Stretching & rolling 12:00 [1]

Table Tennis Singles 15:00 [1]

Lost track of time, and arrived too late for the tournament.

Walking 1:00:00 [3] 6.0 km (10:00 / km)

10065 steps.

Wednesday Jan 1, 2020 #

Stretching & rolling 25:00 [1]
rhr:52 slept:7.3

Sorta stiff and sore today. Didn’t feel like doing any real exercise.

Table Tennis Singles 30:00 [1]

Won all 3 of my games again in the PP tournament. Today I played Jill for the title.

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

10780 steps.

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