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Training Log Archive: evancuster

In the 31 days ending May 31, 2013:

activity

time

miles

Walking

21:46:00

74.25

(17:35)

119.5

(10:56)

Weight training upper bod

4:19:15

Exercycle

3:06:00

Running

2:50:30

15.32

(11:08)

24.66

(6:55)

247

Weight training legs

1:00:00

Stairmaster

30:00

Abs & stretching

25:00

Quads

23:40

Circuit training

16:00

Total

34:36:25

89.58

144.16

247

averages - sleep:7.4 rhr:50 weight:75kg

1:51

0:00

» now

Friday May 31, 2013 #

Walking 1:11:00 [2] 6.0 km (11:50 / km)

Thursday May 30, 2013 #

Quads (Wall holds) 2:20 [3]

Walking 55:00 [2] 5.5 km (10:00 / km)

Running 10:00 [5] 1.5 km (6:40 / km) +15m 6:21 / km
ahr:121 max:167

Exercycle 26:00 [5]
ahr:143 max:165

Wednesday May 29, 2013 #

Running 10:00 [4] 1.5 km (6:40 / km) +15m 6:21 / km
ahr:129 max:170

Walking 40:00 [2] 4.0 km (10:00 / km)

Quads (Deep knee bends) 1:00 [3]

Abs & stretching (Planks) 3:00 [3]

Tuesday May 28, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Running 9:00 [4] 1.2 km (7:30 / km) +12m 7:09 / km
ahr:134 max:167

Exercycle 26:00 [5]
ahr:137 max:170

Monday May 27, 2013 #

Running 5:00 [4] 0.7 km (7:09 / km)
ahr:140 max:162

Walking 45:00 [3] 5.0 km (9:00 / km)

South on Bluff Trail

Sunday May 26, 2013 #

Running 21:00 [3] 2.1 km (10:00 / km) +50m 8:56 / km
ahr:113 max:137

Short loop of jog 1 min, walk 1 min, jog 1 min, etc. Timber Ridge Trail.

Circuit training 8:00 [3]
ahr:112 max:145

NY Times interval circuit training. 30 seconds each activity.

Saturday May 25, 2013 #

Circuit training 8:00 [3]

Quads (Wall holds) 2:00 [3]

Weight training upper bod 1:15 [3]

23 pushups

Friday May 24, 2013 #

Exercycle 31:00 [5]
ahr:131 max:160

Thursday May 23, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Wednesday May 22, 2013 #

Walking 40:00 [2] 4.0 km (10:00 / km)

Exercycle 26:00 [5]
ahr:137 max:168

Back finally feels better. First cardio in over a week.

Tuesday May 21, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Weight training upper bod 25:00 [3]

Monday May 20, 2013 #

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

Sunday May 19, 2013 #

Weight training upper bod 30:00 [3]
(injured)

Back was feeling pretty good until yesterday evening. Aches a bit today.

Friday May 17, 2013 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.5 weight:75.1kg (injured)

Back feels almost normal today. Will wait a couple more days before I start exercising again though.

Thursday May 16, 2013 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
(injured)

Back is better, but still have twinges. Have to walk very slowly.

Wednesday May 15, 2013 #

Walking 55:00 [1] 5.0 km (11:00 / km)
(injured)

Back a little better, but still hurts.

Tuesday May 14, 2013 #

Walking 50:00 [1] 4.0 km (12:30 / km)
(injured)

Back really sore.

Monday May 13, 2013 #

Running 10:00 [5] 1.4 km (7:09 / km) +14m 6:48 / km
ahr:144 max:182 slept:7.5 weight:75.3kg

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Weight training upper bod 20:00 [3]
(injured)

Low back hurts. Did some back extensions yesterday and really feel it today.

Quads (Wall holds) 2:20 [3]

Weight training upper bod 1:00 [3]

23 pushups

Sunday May 12, 2013 #

Running 10:00 [5] 1.46 km (6:51 / km) +15m 6:31 / km
ahr:143 max:175 rhr:47 slept:7.5 weight:74.8kg

1 min @ 6.67 min/k
3.5 min @ 6.0 min/k
1.0 min @ 5.7 min/k
1.0 min @ 5.4 min/k

Weight training legs 30:00 [3]

Saturday May 11, 2013 #

Weight training upper bod 30:00 [3]

Running 10:00 [5] 1.3 km (7:42 / km) +13m 7:20 / km
ahr:140 max:172 slept:7.5 weight:74.8kg

Friday May 10, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Running 8:30 [5] 1.3 km (6:32 / km) +13m 6:14 / km
ahr:146 max:174 rhr:48 slept:7.5 weight:74.8kg

Exercycle 26:00 [5]
ahr:135 max:164

Quads (Squats) 2:20 [3]

Weight training upper bod 1:00 [3]

23 pushups

Thursday May 9, 2013 #

Quads (Wall holds) 2:20 [3]
slept:7.5 weight:75.5kg

Running (Treadmill) 9:00 [5] 1.38 mi (6:31 / mi)
ahr:146 max:173

1 min @ 6.67 min/k
3 min @ 6.0
1 min @ 5.7
1 min @ 5.4

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Weight training upper bod 30:00 [3]

Wednesday May 8, 2013 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

Running 9:00 [5] 1.38 km (6:31 / km) +14m 6:12 / km
ahr:136 max:166

Quads (deep knee bends) 1:00 [3]
slept:6.75 weight:75.5kg

20 deep knee bends

Tuesday May 7, 2013 #

Weight training upper bod 30:00 [3]
rhr:52 slept:7.5 weight:75.3kg

Quads (squats) 2:20 [3]

Running 9:00 [5] 1.3 km (6:55 / km) +13m 6:36 / km
ahr:148 max:199

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Abs & stretching (P;ank) 2:00 [2]

Monday May 6, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)
rhr:50 slept:7.5 weight:75.4kg

Running 8:00 [5] 1.2 km (6:40 / km) +12m 6:21 / km
ahr:140 max:173

1 min @ 6.6 min/k
2.5 min @ 6.0 min/k
1 min @ 5.7 min/k
1 min @ 5.4 min/k

Exercycle 26:00 [5]
ahr:139 max:166

Level 10

Quads (Wall holds) 2:20 [3]

Weight training upper bod 1:00 [3]

23 pushups

Sunday May 5, 2013 #

Running 9:00 [5] 1.3 km (6:55 / km) +13m 6:36 / km
ahr:134 max:166 rhr:51 slept:8.25 weight:75.1kg

1 min @ 8 min/k
3 min @ 6 min/k
1 min @ 5.7 min/k
1/2 min @ 5.5 min/k

Weight training upper bod 30:00 [3]

Stairmaster 30:00 [5]
ahr:133 max:157

Saturday May 4, 2013 #

Running 9:00 [4] 1.2 km (7:30 / km) +12m 7:09 / km
ahr:145 max:175 slept:7.5

1 min @ 6.6 min/k
3.5 min @ 6 min/k
1 min @ 5.7 min/k (10.5k/h)

Weight training legs 30:00 [3]

Abs & stretching 20:00 [2]

Friday May 3, 2013 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)
rhr:51 slept:7.0 weight:74.4kg

Quads (Squats) 2:20 [3]

Weight training upper bod 30:00 [3]

22 pushups in am

Running 8:00 [4] 1.2 km (6:40 / km) +12m 6:21 / km
ahr:130 max:163

4 min @ 6 min/k

Thursday May 2, 2013 #

Quads (Wall holds) 2:20 [3]
rhr:51 slept:7.0 weight:74.6kg

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Running 8:00 [4] 1.2 km (6:40 / km) +12m 6:21 / km
ahr:133 max:161

4 min at 6 min/k

Exercycle 25:00 [5]
ahr:143 max:167

Plateau and sprint level 10
Hills 10, 9, 8, 7

Wednesday May 1, 2013 #

Quads (Deep knee bends) 1:00 [3]
rhr:51 slept:7.5 weight:74.6kg

20 DKB

Walking 1:05:00 [2] 6.0 km (10:50 / km)

Running (Treadmill) 8:00 [5] 1.2 km (6:40 / km) +12m 6:21 / km
ahr:148 max:176

4 min at 6 min/k

Weight training upper bod 30:00 [3]

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