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Training Log Archive: evancuster

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	Running	8	7:18:18	35.22	(12:27)	56.68	(7:44)	923
	Spinning	4	3:09:00
	Dancing	2	3:00:00
	Walking	5	2:30:00	9.51	(15:47)	15.3	(9:48)
	Weight training upper bod	4	2:00:00
	Bicycling	2	1:34:00	7.0		11.27
	Orienteering	1	1:31:47	3.85	(23:49)	6.2	(14:48)	470	9 /	12c	75%
	Abs & stretching	4	1:10:00
	Weight training legs	1	15:00
	Total	22	22:28:05	55.58		89.44		1393	9 /	12c	75%
averages - sleep:8

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Saturday May 31, 2008 #

Spinning 55:00 [5]

Abs & stretching 20:00 [2]

Weight training legs 15:00 [3]

Weight training upper bod 30:00 [3]

Friday May 30, 2008 #

Walking 30:00 [2] 3.3 km (9:05 / km)

CCRMC to town and back.

Thursday May 29, 2008 #

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

CCCRMC to town and back.

Wednesday May 28, 2008 #

Running 57:42 [4] 7.65 km (7:33 / km)

Trail ridge run behind CCMRC. Went to the Nejedly staging area today. Not a bad run, considering how bad I felt 2 days ago.

Tuesday May 27, 2008 #

Bicycling 1:00:00 [3] 7.0 mi (8:34 / mi)

Biked with Jack north to County Park and then back towards Unit 21 and home. Felt good to be on a bike again.

Sunday May 25, 2008 #

Running 1:19:45 [4] 10.45 km (7:38 / km) +150m 7:07 / km
ahr:137 max:151

Northern part of Circumambulation. However, when I got to Hwy 1, I was really getting tired, so cut off the part of going to the County Park, and headed south directly to the club house and down Salal Trail. Really beat by the end. Definitely out of shape for "longer" runs. Only 10 k, but an hour 20 minutes.

744 cals

Very sore the next day.

Saturday May 24, 2008 #

Bicycling 34:00 [3]

Stationary bike at Sea Ranch. Had a hard time getting started, and never felt really good.

Friday May 23, 2008 #

Running 36:00 [3] 4.6 km (7:50 / km)

Chapel Trail to logging gate and back. Slow initially, but actually "ran" for about the last km.

Sunday May 18, 2008 #

Running 46:17 [4] 7.17 km (6:27 / km) +85m 6:06 / km
ahr:143 max:167

Down to Wagner Ranch and back. Hot.
500 cals.

Saturday May 17, 2008 #

Spinning 55:00 [4]

Substitute instructor, Xavier. Didn't like his music as much, and not as varied routine.

Weight training upper bod 30:00 [3]

Abs & stretching 10:00 [2]

Wednesday May 14, 2008 #

Dancing 2:00:00 [2]

Jazz and Arjay's lesson, then about 25 minutes of social dancing.

Monday May 12, 2008 #

Spinning (Stationary) 24:00 [5]

First time on exercycle at home in a long time. Really had to struggle, even for the 5 minute plateau. Had to stand last half of the 3rd hill and all of the 4th hill.

Sunday May 11, 2008 #

Running 1:02:33 [4] 7.06 km (8:52 / km) +388m 6:57 / km
ahr:128 max:144

Tilden loop. Right knee hurt for first half of run, but then got better. Very slow. Rocky trail, so was extra cautious as I did not want to do another face plant.
416 cal.

Saturday May 10, 2008 #

Weight training upper bod 30:00 [3]

Abs & stretching 20:00 [2]

Friday May 9, 2008 #

Running 53:52 [4] 7.02 km (7:40 / km) +300m 6:19 / km

Down to F st. entrance of Carquinez Straights park, the north along ridge, and back down trail to Rankin Park, and through town back to CCCRMC. Slow. Medial right knee hurt going down hill.

C • What is CCCRMC? 1

Thursday May 8, 2008 #

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

CCCRMC to town and back.

Wednesday May 7, 2008 #

Running 48:17 [4] 5.73 km (8:26 / km)

Explored some more trails in the hills behind CCCRMC. Legs still really tired from last weekend.

Dancing 1:00:00 [1]

Jazz lesson and then WCS lesson followed by 25 minutes of social dancing. Legs were really tired after running plus dancing.

Monday May 5, 2008 #

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

CCCRMC to town and back.

Sunday May 4, 2008 #

Orienteering race 1:31:47 [5] *** 6.2 km (14:48 / km) +470m 10:44 / km
ahr:142 max:162 spiked:9/12c slept:8.0

Golden Kid at Shell Ridge. George Minarik course setter. No skip controls, Basically a standard course. Actually ran 8.73 km and 535 m climb. A few bobbles, but no big error. Bob beat me by 2 minutes.

Saturday May 3, 2008 #

Spinning 55:00 [5]

Weight training upper bod 30:00 [3]

Abs & stretching 20:00 [3]

Friday May 2, 2008 #

Running 53:52 [4] 7.0 km (7:42 / km)

Up to ridge behnid CCRMC. Unfortunately, my Garmin Forerunner had a dead battery (I must have had it on when I took it out of the charger this morning, or else it did not charge) so I'm not exactly sure how far I went. Tried to do a loop trail, but came down a road that was unmapped and ended up near downtown Martinez.

Thursday May 1, 2008 #

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

CCCRMC to downtonwn

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