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Training Log Archive: evancuster

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Weight training upper bod10 5:00:00
  Walking4 4:00:00 7.49 12.05
  Exercycle9 3:49:00
  Orienteering4 2:50:22 9.19(18:32) 14.79(11:31) 29016 /23c69%
  Running3 2:46:00 14.17(11:43) 22.8(7:17) 200
  Abs & stretching7 2:40:00
  Spinning2 1:50:00
  Elliptical3 1:36:00
  Stairmaster3 1:33:00
  Weight training legs4 1:20:00
  Yoga3 1:15:00
  Total28 28:39:22 30.85 49.64 49016 /23c69%

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Monday Aug 31, 2009 #

Exercycle 25:00 [5]

Sunday Aug 30, 2009 #

Stairmaster 30:00 [5]

Weight training upper bod 30:00 [3]

Abs & stretching 20:00 [2]

Saturday Aug 29, 2009 #

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

Walk with Jill north bluff at Sea Ranch

Friday Aug 28, 2009 #

Exercycle 30:00 [3]

Thursday Aug 27, 2009 #

Running 1:12:00 [4] 8.6 km (8:22 / km) +200m 7:30 / km

Sea Ranch run. Chapel Trail, up to ridge to power cut, and down and back. Reasonably good run.

Tuesday Aug 25, 2009 #

Weight training upper bod 30:00 [3]

Elliptical 33:00 [5]

Monday Aug 24, 2009 #

Exercycle 24:00 [5]

Sunday Aug 23, 2009 #

Running 48:00 [4] 8.0 km (6:00 / km)
ahr:140 max:160

Sheraton Hotel in Crystal City in Arlington to Mt. Vernon Trail and then north, out and back. Nice day. After I turned back, I used 3 guys ahead of me to pace me for a while. They started out about 25 meters in front of me, and that gradually grew until the last km when I pooped out.

Saturday Aug 22, 2009 #

Walking 2:00:00 [2] 5.0 mi (24:00 / mi)

Went to downton Washington, visited a few museums, and walked around a lot.

Thursday Aug 20, 2009 #

Stairmaster 33:00 [5]

Weight training upper bod 30:00 [3]

Abs & stretching 30:00 [2]

Weight training legs 25:00 [3]

Wednesday Aug 19, 2009 #

Exercycle 25:00 [5]

Tuesday Aug 18, 2009 #

Elliptical 33:00 [5]

Abs & stretching 30:00 [3]

Weight training upper bod 30:00 [3]

Monday Aug 17, 2009 #

Exercycle 25:00 [5]

Sunday Aug 16, 2009 #

Orienteering race 26:27 [4] 3.6 mi (7:21 / mi)
ahr:141 max:153

Lake Merrit sprint goat. Lots of fun.

Saturday Aug 15, 2009 #

Spinning 55:00 [4]

Weight training upper bod 30:00 [3]

Weight training legs 20:00 [3]

Abs & stretching 20:00 [2]

Friday Aug 14, 2009 #

Exercycle 25:00 [4]

Made it to 50 seconds on the last hill before I had to stand. Almost there.

Thursday Aug 13, 2009 #

Weight training upper bod 30:00 [3]

Walking 30:00 [2]

Wednesday Aug 12, 2009 #

Exercycle 25:00 [5]

Tuesday Aug 11, 2009 #

Running 46:00 [2] 6.2 km (7:25 / km)

Slow draggy run down to downtown Martinez and then out the Marina Vista road a bit. Don't know if I was still tired from the weekend, or that I just eaten 30 minutes before of if it was too hot or a combo of the 3. Definitely did not feel very good.

Weight training upper bod 30:00 [3]

Monday Aug 10, 2009 #

Exercycle 26:00 [5]

Walking 30:00 [3]

Sunday Aug 9, 2009 #

Orienteering 1:03:04 [5] *** 3.6 km (17:31 / km) +155m 14:25 / km
spiked:10/12c

Long course at Spooner for Club Champs. Did much better today, particularly on the long leg. However, then messed up the following control by running past the trail bend and angling off to the wrong area. Took me a while to decide to relocate, and then was easy. 7 min lost however.

Saturday Aug 8, 2009 #

Orienteering race 54:25 [4] *** 2.1 km (25:55 / km) +135m 19:37 / km
ahr:127 max:148 spiked:6/11c

Brown course Spooner Lake Club Champs. Nice course, but made about 15 minutes of errors. Still in 2nd place, but that is mainly because most of my competition ran green or didn't come. Oleg beat me by 9 minutes. Very humbling. I guess I am really rusty.
Actual distance ran 3.1 km.

Thursday Aug 6, 2009 #

Weight training upper bod 30:00 [3]

Abs & stretching 30:00 [2]

Stairmaster 30:00 [5]

Wednesday Aug 5, 2009 #

Exercycle 24:00 [5]

Tuesday Aug 4, 2009 #

Elliptical 30:00 [5]

Yoga 15:00 [2]

Abs & stretching 15:00 [2]

Weight training upper bod 30:00 [3]

Weight training legs 15:00 [3]

Monday Aug 3, 2009 #

Yoga 30:00 [2]

Sunday Aug 2, 2009 #

Orienteering 26:26 [3] 3.3 km (8:01 / km)
ahr:133 max:147

Crown Beach in Alameda. Sprint with Goat options. Legs dead from workouts last week.

Saturday Aug 1, 2009 #

Spinning 55:00 [5]

Weight training upper bod 30:00 [3]

Weight training legs 20:00 [3]

Abs & stretching 15:00 [2]

Yoga 30:00 [2]

Day 4

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