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Training Log Archive: evancuster

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Walking21 21:50:00 69.9(18:44) 112.5(11:39)
  Strength training6 7:30:00
  Running5 3:27:59 16.01(12:59) 25.76(8:04) 284
  Ping Pong4 1:20:00
  Table Tennis Singles1 20:00
  Total33 34:27:59 85.91 138.26 284
  [1-5]30 29:19:58
averages - sleep:7.3 rhr:55 weight:74.1kg

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Tuesday Apr 30, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:54 slept:7.9 weight:74.2kg

MTZ

Monday Apr 29, 2019 #

Strength training 1:20:00 [4]
ahr:100 rhr:52 slept:7.5

Sunday Apr 28, 2019 #

10 AM

Running 31:08 intensity: (2:11 @0) + (10 @1) + (1:35 @2) + (9:29 @3) + (7:22 @4) + (10:21 @5) 4.11 km (7:34 / km) +20m 7:23 / km
ahr:138 max:172 rhr:53 slept:7.9

Intervals on Bluff Trail north at Sea Ranch. First time I've run intervals in months. 1 min fast as I could, 1 min walk x 12. Was running about 5 min/k at peak.

Saturday Apr 27, 2019 #

Walking 1:30:00 [0] 5.0 km (18:00 / km)
ahr:75 rhr:53 slept:7.2

Walkedd with Jill south on Buff Trail at Sea Ranch.

Friday Apr 26, 2019 #

2 PM

Running 55:41 intensity: (12 @0) + (8 @1) + (32 @2) + (36:24 @3) + (18:25 @4) 5.93 km (9:24 / km) +153m 8:19 / km
ahr:132 max:148 rhr:53 slept:6.1

Timber Ridge run at Sea Ranch. Slow and achey.

TE 3.1

Thursday Apr 25, 2019 #

Strength training 1:05:00 [4]
rhr:54 slept:7.6 weight:74kg

Slightly abbreviate dwork out as had to get ready to go to Sea Ranch. Did increase weight a bit on some moves.
Pull ups 6
Squat 145
Press 70
Dead lift 175
Bench press 95
Triceps extension 60
Biceps Curls 55

Wednesday Apr 24, 2019 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
ahr:100 rhr:54 slept:7.3 weight:73.8kg

BART and walk to WCHC.

Tuesday Apr 23, 2019 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
rhr:56 slept:8.0 weight:73.8kg

BART. WCHC

Monday Apr 22, 2019 #

Strength training 1:15:00 [4]
ahr:100 rhr:55 slept:7.1 weight:74.2kg

Sunday Apr 21, 2019 #

Ping Pong 30:00 [1]

10 AM

Running 45:33 intensity: (21 @0) + (11 @1) + (1:07 @2) + (7:08 @3) + (29:09 @4) + (7:37 @5) 5.59 km (8:09 / km) +110m 7:25 / km
ahr:140 max:170 rhr:54 slept:7.9 weight:73.6kg

Rose Garden run. Not too bad considering first exercise in a week after being sick.

TE 4.1

Saturday Apr 20, 2019 #

Walking 1:30:00 [0] 5.0 km (18:00 / km)
ahr:74 rhr:56 slept:7.9 weight:73.2kg

Feeling better. Runny nose has stopped, but still have a little cough.

Walked with Jill along Lake to farmer's market and then lunch at Hunan Village, and back along lake.

Friday Apr 19, 2019 #

Walking 1:15:00 [2] 6.0 km (12:30 / km)
ahr:100 rhr:56 slept:7.2 weight:73.9kg (sick)

Still feeling under par. Decided to drive instead of taking BART.

WCHC

Thursday Apr 18, 2019 #

Walking 15:00 [1] 2.0 km (7:30 / km)
rhr:55 slept:7.6 weight:73.6kg (sick)

Little better. Went to Kaiser to get Shingles vaccine, but otherwise, didn't do anything.

Wednesday Apr 17, 2019 #

Walking 45:00 [1] 4.0 km (11:15 / km)
rhr:55 slept:6.3 weight:74.4kg (sick)

PHC. Still not feeling great. Cut down number and length of walks today.

Tuesday Apr 16, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:55 slept:7.0 weight:74.4kg (sick)

MTZ. Nose running more and coughing.

Monday Apr 15, 2019 #

Walking 20:00 [2] 1.5 km (13:20 / km)
rhr:53 slept:7.8 weight:73.9kg (sick)

Walked to and from bank. Still don't feel great, but throat isn't as sore.

Strength training 1:20:00 [4]

Table Tennis Singles 20:00 [1]

Sunday Apr 14, 2019 #

Ping Pong 15:00 [1]

10 AM

Running 41:22 intensity: (9 @0) + (2 @1) + (14 @2) + (13:53 @3) + (26:24 @4) + (40 @5) 5.07 km (8:10 / km)
ahr:137 max:164 rhr:53 slept:6.9 weight:74.3kg (sick)

Still a little under the weather. Throat hurts a little and nose is drippy.
Very slow. Not much energy.

TE 3.4

Saturday Apr 13, 2019 #

Walking 10:00 [1] 1.0 km (10:00 / km)
rhr:53 slept:9.2 weight:74.4kg

Think I'm getting Jill's cold. Sore throat and runny nose.

Didn't do much except fo to Whole Foods.

Friday Apr 12, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:55 slept:7.0 weight:74.4kg

MTZ

Thursday Apr 11, 2019 #

Strength training 1:15:00 [4]
ahr:100 rhr:54 slept:8.5 weight:74.1kg

Ping Pong 20:00 [0]

Walking 40:00 [2] 3.0 km (13:20 / km)
ahr:100

Walked to and back from Hunan Village.

Wednesday Apr 10, 2019 #

Walking 1:15:00 [2] 7.0 km (10:43 / km)
rhr:54 slept:7.3 weight:74.2kg

BART and WCHC

Tuesday Apr 9, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
ahr:100 rhr:55 slept:7.4 weight:74.7kg

BART to and back from WCHC.

Monday Apr 8, 2019 #

Strength training 1:15:00 [4]
rhr:55 slept:6.8 weight:75.1kg

Sunday Apr 7, 2019 #

Ping Pong 15:00 [1]

10 AM

Running 34:15 intensity: (8 @0) + (5 @1) + (14 @2) + (2:19 @3) + (5:51 @4) + (25:38 @5) 5.06 km (6:46 / km) +1m 6:46 / km
ahr:153 max:176 rhr:56 slept:6.5 weight:74.7kg

Good run around Lake Merritt.

TE 4.6

Saturday Apr 6, 2019 #

Walking 1:45:00 [0] 5.0 km (21:00 / km)
rhr:55 slept:8.2 weight:73.7kg

Walked with Jill to Viet Namanese restaurant on International Blvd

Friday Apr 5, 2019 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:55 slept:6.8 weight:74.2kg

UCSF Conference

Thursday Apr 4, 2019 #

Walking 50:00 [2] 5.0 km (10:00 / km)
rhr:54 slept:7.0 weight:74.2kg

UCSF Conference

Wednesday Apr 3, 2019 #

Walking 1:10:00 [2] 7.0 km (10:00 / km)
rhr:56 slept:6.4 weight:74.6kg

UCSF Conf

Tuesday Apr 2, 2019 #

Walking 1:15:00 [2] 8.0 km (9:23 / km)
rhr:56 slept:6.8 weight:74.6kg

UCSF Conf

Monday Apr 1, 2019 #

Walking 50:00 [2] 5.0 km (10:00 / km)
rhr:57 slept:7.2 weight:73.6kg

UCSF Conf

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