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Training Log Archive: evancuster

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Walking25 19:18:55 74.45 119.81 190
  Weight training upper bod10 4:20:00
  Running9 2:49:00 14.42 23.2 222
  Orienteering3 2:20:06 8.36(16:46) 13.45(10:25) 258
  Exercycle5 2:07:00
  Weight training legs2 1:00:00
  Dynamic warmup3 45:00
  Rolling4 30:00
  TRX1 25:00
  Abs & stretching1 20:00
  Total31 33:55:01 97.22 156.46 670
averages - sleep:7.5 weight:75.2kg

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Tuesday Dec 31, 2013 #

Running 20:30 [5] 3.2 km (6:24 / km) +50m 5:57 / km
ahr:142 max:183 slept:7.75 weight:75kg

1 min intervals x9 with 1 min walk recovery out and back north bluff trail.

Walking 30:00 [3] 3.0 km (10:00 / km)

Monday Dec 30, 2013 #

TRX 25:00 [4]

Weight training upper bod 10:00 [3]

Walking 40:00 [3] 4.4 km (9:05 / km) +120m 8:00 / km
ahr:112 max:157 weight:75kg

Out and back along north bluff trail.

Sunday Dec 29, 2013 #

Rolling 5:00 [3]

Dynamic warmup 15:00 [3]

Walking 30:00 [3] 3.0 km (10:00 / km)

Exercycle 27:00 [5]
ahr:131 max:159

5 min warm up, 5 min plateau, 1 min ascending hills x4, 1 min sprint intervals x 3, 2 min cool down

Saturday Dec 28, 2013 #

Running (Intervals) 20:00 [5] 3.2 km (6:15 / km) +30m 5:58 / km
ahr:143 max:177 slept:7.75 weight:75.7kg

1 min intervals x 10 on north bluff trail with 1 min rest walks. Good effort. Averaged about 4.5 min/k running.

Weight training upper bod 10:00 [3]

Dynamic warmup 15:00 [3]

Rolling 5:00 [3]

Walking 20:00 [3] 2.0 km (10:00 / km)

Friday Dec 27, 2013 #

Walking 58:55 [2] 5.1 km (11:33 / km) +70m 10:49 / km
ahr:85 max:122

Walk south bluff trail with Jill.

Thursday Dec 26, 2013 #

Walking 50:00 [3] 5.0 km (10:00 / km)

Wednesday Dec 25, 2013 #

Walking 30:00 [3] 3.0 km (10:00 / km)
slept:8.2 weight:74.6kg

Running 20:00 [5] 3.2 km (6:15 / km) +32m 5:57 / km
ahr:145 max:177

Added an extra min at fastest rate, 4.6 min/k.

Tuesday Dec 24, 2013 #

Weight training upper bod 30:00 [3]
slept:7.3 weight:75.1kg

Free weight routine.

Monday Dec 23, 2013 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)
slept:7.2 weight:75kg

Sunday Dec 22, 2013 #

Rolling 10:00 [2]

Running 18:30 [5] 2.9 km (6:23 / km) +29m 6:05 / km
ahr:137 max:178 slept:7.5 weight:74.6kg

Weight training upper bod 30:00 [3]

Decided to vary my workouts instead of using the same machines each time. Used the Eagle machines today, and will alternate with the Free Form machines and free weights. This should give me a more complete workout, since the different exercises use slightly different muscle groups.

Abs & stretching 20:00 [2]

Saturday Dec 21, 2013 #

Exercycle 25:00 [5]
slept:7.0 weight:74.6kg

Rolling 10:00 [3]

Dynamic warmup 15:00 [3]

Got a new exercise book with some new routines. Using new muscles and requires some technique and balance, which I'm weak at.

Walking 20:00 [3] 2.0 km (10:00 / km)

Friday Dec 20, 2013 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)
weight:74.6kg

Weight training legs 30:00 [3]

Thursday Dec 19, 2013 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)

Weight training upper bod 30:00 [3]

Wednesday Dec 18, 2013 #

Walking 40:00 [3] 4.0 km (10:00 / km)

Running 18:00 [5] 2.7 km (6:40 / km) +2m 6:39 / km
ahr:139 max:178 weight:74.8kg

Tuesday Dec 17, 2013 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)

Weight training upper bod 30:00 [3]

Monday Dec 16, 2013 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)
weight:75.5kg

Exercycle 25:00 [5]
ahr:140 max:165

Sunday Dec 15, 2013 #

Running 18:00 [5] 2.75 km (6:33 / km) +27m 6:14 / km
ahr:148 max:170

1 min intervals from6.2 min/k to 4.6 min/k

Weight training upper bod 30:00 [3]

Saturday Dec 14, 2013 #

Walking 20:00 [3]

Worked 4 hrs in the am. Drove to Placerville in the afternoon to see Jen and Jeff in Les Miz, so no time to work out.

Friday Dec 13, 2013 #

Walking 1:00:00 [3] 6.0 mi (10:00 / mi)

Weight training legs 30:00 [3]

Thursday Dec 12, 2013 #

Exercycle 25:00 [5]
ahr:140 max:163 slept:7.5 weight:74.6kg

Walking 1:00:00 [3] 6.0 km (10:00 / km)

Wednesday Dec 11, 2013 #

Weight training upper bod 30:00 [3]

Walking 30:00 [3] 3.0 km (10:00 / km)

Had lunch meeting so could not go for usual 30 min walk.

Running 18:00 [5] 2.75 km (6:33 / km) +27m 6:14 / km
ahr:144 max:175

Treadmill intervals.

Tuesday Dec 10, 2013 #

Running 18:00 [5] 2.5 km (7:12 / km) +25m 6:51 / km
ahr:133 max:167

Treadmill intervals from 6.0 to 7.7 mph.

Walking 1:00:00 [3] 6.0 km (10:00 / km)

Monday Dec 9, 2013 #

Walking 50:00 [3] 5.0 km (10:00 / km)

Weight training upper bod 30:00 [3]

Sunday Dec 8, 2013 #

Orienteering 29:22 [4] 2.1 km (13:59 / km) +13m 13:34 / km
ahr:138 max:164

Sprint at San Francisco State Univ. Good course and map. Bad day. Going from 7 to 8, somehow thought I was to go to 2, so big error, prob 3 minutes, and then missed #14, and went from 13 to 15, then 16, then finish. Downloaded and was told I missed 14, and Vlad let me go back and get it, but another 4 minute error. Also, legs were tired, and ran even more slowly than I usually do. Lot of fun though, even though the starts were postponed for 40 minutes and was very cold. Fortunately, we could wait in the library, which turned out to be a nice social time.

Stage Five: Masters/Juniors - Splits

Saturday Dec 7, 2013 #

Orienteering 51:05 [4] 5.2 km (9:49 / km) +110m 8:53 / km
ahr:114 max:215

Brown Medium Distance course at Golden Gate Park by Vlad. Good course and map, but organization was very thin. Basically a one man show by Vlad. Nominal distance 3.4 k and 60 m climb. Had big problems with 1. Had trouble finding the start triangle, and then reading the map with so much detail. Finally got going, but went by fly fishing ponds, around green, and up small trail to left and no control. Wandered around a bit, finally went back to the ponds, and this time went to the second trail crossing, turned left, and the control was there. I think it was misplaced, although other people did not have problems, so probably me. Was very slow to get into map. Lack of practice. Finally by the 3rd control was into the map. Had problems with 13 and also 19, small clearings in dark green with small trails leading to them. Interested in seeing WinSplits.
C • Misplaced #1 1
C • WinSplits 1

Middle: Brown - Splits

Friday Dec 6, 2013 #

Walking 1:00:00 [3] 6.0 mi (10:00 / mi)
weight:75.3kg

read article in NY Times about benefit of walking quickly, so tried to power walk today.

Thursday Dec 5, 2013 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
weight:75.3kg

Exercycle 25:00 [5]
ahr:137 max:162

Wednesday Dec 4, 2013 #

Walking 45:00 [2] 4.0 km (11:15 / km)

Running 18:00 [5]
ahr:149 max:176

Tuesday Dec 3, 2013 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
weight:76.2kg

Monday Dec 2, 2013 #

Weight training upper bod 30:00 [3]

Walking 35:00 [2] 3.0 km (11:40 / km)

Sunday Dec 1, 2013 #

Orienteering 59:39 [4] 6.15 km (9:42 / km) +135m 8:44 / km
ahr:134 max:179 weight:76.7kg

Short course at Bon Tempe. Beautiful day, unlike most events at Bon Tempe. Did pretty well. No major errors. First today, probably 4th counting Saturday's entrants.
C • NIce run 5

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