Training Log Archive: evancusterIn the 7 days ending Jul 5, 2009:
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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.
Tuesday Jun 30, 2009 #
Running 35:00 [4] 3.9 km (8:58 / km) +100m 7:57 / km
Mid day run in Martinez. Hot. Really steep hill at the beginning took all my energy. Not much oomph. Right knee hurt a little bit, but seemed to get better in the run.
Monday Jun 29, 2009 #
Walking 30:00 [2] 3.0 km (10:00 / km)
From CCCRMC to town and back.
Hot. Legs and quads felt a little achey.
Hot. Legs and quads felt a little achey.
Weight training upper bod 30:00 [2]