Training Log Archive: evancusterIn the 7 days ending Jun 28, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jun 28, 2009 #
Running 1:06:27 [4] 8.07 km (8:14 / km) +206m 7:18 / km
ahr:137 max:165
Loop in Briones. Almost died. Record heat. Must have been in the mid 90's, plus no oomph in the legs. Probably tired from my hill intervals on Friday and my 2 hour workout yesterday, including leg presses.
Saturday Jun 27, 2009 #
Spinning 50:00 [4]
Weight training upper bod 30:00 [3]
Weight training legs 15:00 [3]
Abs & stretching 20:00 [2]
Friday Jun 26, 2009 #
Running (Treadmill hills) 32:00 [5] 3.2 mi (10:00 / mi)
ahr:151 max:180
Warmed up @ 3% grade to 7mph. Then did interval hills, each interval increasing grade one more % until I did 9%. 1 min intervals with 2 minutes rest. Next time will try to get up to 10%.
Thursday Jun 25, 2009 #
Weight training upper bod 30:00 [3]
Elliptical 25:00 [5]
weight:76.7kg
Got to the gym about 5:00 pm. Quite a few cars, and I was worried about being able to get on the machines, but that didn't turn out to be a problem. Made it through my first week of wt. work 3x a week, and at least 25 min. of cardio every day. Wasn't as bad as I thought it would be going after work. Hard part is just going. Once there, not a problem.
It does seem to be working. I have lost about 3 pounds and 1/2 inch in the waist. Goal is to be 165 and 32" waist.
It does seem to be working. I have lost about 3 pounds and 1/2 inch in the waist. Goal is to be 165 and 32" waist.
Wednesday Jun 24, 2009 #
Running (Treadmill) 33:00 [5] 6.0 km (5:30 / km)
ahr:156 max:177 weight:76.7kg
Pyramid hills x3, 7.0, 7.5, 8.0 8.5 and back, 1 min each.
Set a new max heart rate of 177. I wonder if it is accurate, as I have never gone above 170 recently.
I'm going to try to do weight work 3x per week (Tu, Th, Sa), even though that means going to the gym at 5:00 when it is quite crowded and getting home relatively late. Also, trying to continue to do at least 25-30 mins cardio each day and a longer session on Sat and/or Sun.
Weight goal is 165 and waist 32.0. I've lost about 3 pounds and got 4 more to go. I've lost 0.5 inch on my waist, with another 0.5 to go.
Set a new max heart rate of 177. I wonder if it is accurate, as I have never gone above 170 recently.
I'm going to try to do weight work 3x per week (Tu, Th, Sa), even though that means going to the gym at 5:00 when it is quite crowded and getting home relatively late. Also, trying to continue to do at least 25-30 mins cardio each day and a longer session on Sat and/or Sun.
Weight goal is 165 and waist 32.0. I've lost about 3 pounds and got 4 more to go. I've lost 0.5 inch on my waist, with another 0.5 to go.
Tuesday Jun 23, 2009 #
Exercycle 24:00 [5]
Hill routine, level 11.
Abs & stretching 15:00 [2]
Weight training upper bod 30:00 [3]
Increased the weight on a couple of machines.
Weight training legs 15:00 [2]
Monday Jun 22, 2009 #
Walking 20:00 [2] 2.0 km (10:00 / km)
From Model Garage to ABMC and back.
Had to leave at 6:50 in order to take my car to the garage and then walk to work to be there by 7:30. Had to wait for the mechanic to finish up in the afternoon, so didn't get home until after 6:00. Decided to basically take a rest day, particularly after yesterday's long run.
Had to leave at 6:50 in order to take my car to the garage and then walk to work to be there by 7:30. Had to wait for the mechanic to finish up in the afternoon, so didn't get home until after 6:00. Decided to basically take a rest day, particularly after yesterday's long run.