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Training Log Archive: evancuster

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Walking23 19:05:00 61.33 98.7
  Ping Pong8 11:30:00
  Barbell9 8:15:00
  Orienteering3 3:06:06 5.84(31:52) 9.4(19:48) 44032 /36c88%
  Running4 2:36:06 11.37(13:44) 18.3(8:32) 185
  Exercycle4 1:12:00
  Total29 45:44:12 78.54 126.4 62532 /36c88%
averages - sleep:7.4 weight:74.3kg

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Thursday Mar 31, 2016 #

Barbell 1:00:00 [4]
slept:7.0 weight:74.2kg

Ping Pong 1:30:00 [1]

Wednesday Mar 30, 2016 #

Exercycle 19:00 [5]
ahr:135 max:165 slept:7.0 weight:74kg

1 min intervals x6.

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

MTZ

Tuesday Mar 29, 2016 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)
slept:7.6 weight:74kg

MTZ

Barbell 1:00:00 [4]

Monday Mar 28, 2016 #

Note
slept:8.5

Drove back from Sea Ranch.

Sunday Mar 27, 2016 #

Running 40:32 [3] 5.0 km (8:06 / km) +35m 7:50 / km
ahr:136 max:145

South on Sea Ranch bluff trail. Sorta slow, but no real pain in knees.

Saturday Mar 26, 2016 #

Walking 1:50:00 [1] 6.2 km (17:45 / km)

Walk with Jill on bluff trail north.

Friday Mar 25, 2016 #

Running 54:09 [4] 6.0 km (9:02 / km) +150m 8:01 / km
ahr:130 max:150

Timber Ridge loop trail at Sea Ranch. Nice run. Realized I was leaning back running downhills causing my quads to break hard and hurting my knees. remembered I should lean forward slightly to keep my body over my feet.

Thursday Mar 24, 2016 #

Note
slept:8.3 weight:73.8kg

Spent the day packing and driving to Sea Ranch.

Wednesday Mar 23, 2016 #

Exercycle 20:00 [5]
ahr:140 max:171 slept:7.5 weight:73.6kg

6 one minute intervals as hard as I could with a 1 minute rest.

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

Tuesday Mar 22, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.7 weight:73.1kg

MTZ

Barbell 45:00 [4]

Routine, except I only did the squat with the bar (45 bs) instead of 95 lbs because my knees started complaining. I'm wondering if my knee pain is due to squatting with heavy weights instead of running, since I did not feel that bad after 3 days of running on the weekend.

Monday Mar 21, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:9.8 weight:73.6kg

Ping Pong 15:00 [1]

Ping pong tournament with Piedmont Gardens. Only got to play 4 games of doubles.

Sunday Mar 20, 2016 #

Orienteering race 23:41 [5] *** 1.9 km (12:28 / km) +50m 11:01 / km
ahr:142 max:156 spiked:14/14c slept:7.9 weight:74.1kg

U S Champs sprint course, Mills College. Very good run. No navigational errors and route choices seemed good. First M75 and 16 out of 39 on brown course.

Ping Pong 2:00:00 [2]


Brown Sprint - Splits

Saturday Mar 19, 2016 #

Orienteering race 1:48:47 [5] *** 4.4 km (24:43 / km) +250m 19:15 / km
ahr:131 max:155 spiked:6/9c slept:7.3 weight:75kg

Long course. US Champs. M 75. 2nd place, 27th out of 38 on brown x course. Actual distance run 6.9 k, 390 m climb. Bad day. Totally exhausted at end. About a 13 minute error on 1. Went within 10 m of control, but didn't see bag. Went way south, and then came back. Found Boulder, which was the one just north of where I was looking. Small error on 2. Long trail route to 4, as I didn't want to climb the mountain in front of me. Lost concentration on way to ;5, and ended up northeast when I could see other pond in distance. Another 5-6 min error. Then finished without significant mistakes, except extremely tired. Both knees and left butt really hurt. Had to get up at 5:30 to get to event for early pre-runner start at 7:00.

Walking 30:00 [3] 1.5 km (20:00 / km)

Walk to start.

Brown X Long - Splits

Friday Mar 18, 2016 #

Orienteering race 53:38 [5] **** 3.1 km (17:18 / km) +140m 14:07 / km
ahr:129 max:149 spiked:12/13c slept:7.9 weight:75kg

US Champs middle distance. Morgan Territory. Nice course. Big error, 5 min, on the first control, but then a clean run. 2nd in M75, but 21 out of 31 on brown-x course. Actual distance run 4.0 K and 125 m climb.

Brown-X Middle - Splits

Thursday Mar 17, 2016 #

Walking 1:30:00 [1] 6.0 km (15:00 / km)
slept:9.0 weight:74.2kg

Walk with Jill around lake and then to lunch at Tea House on Franklin.

Ping Pong 2:00:00 [2]

Wednesday Mar 16, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.1 weight:74.1kg

MTZ

Barbell (Upper body) 30:00 [5]

Tuesday Mar 15, 2016 #

Walking 1:00:00 [2]
slept:7.0 weight:74kg

MTZ

Monday Mar 14, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:7.3 weight:73.9kg

Barbell 1:00:00 [5]

Sunday Mar 13, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:7.0 weight:74.1kg

Ping Pong 1:30:00 [2]

Saturday Mar 12, 2016 #

Barbell 1:00:00 [5]
slept:7.5 weight:74.1kg

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

Friday Mar 11, 2016 #

Exercycle 13:00 [4]
ahr:117 max:158 slept:6.6 weight:74.8kg

Exercycle at SPT. It's a recumbent bike which I don't like. Did 3 one minute intervals, and left knee started to ache, so stopped.

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

Thursday Mar 10, 2016 #

Barbell 1:00:00 [4]
slept:7.1 weight:73.9kg

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

Ping Pong 1:00:00 [2]

Wednesday Mar 9, 2016 #

Exercycle 20:00 [5]
ahr:138 max:170 slept:6.5 weight:74.8kg

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

Tuesday Mar 8, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:75.3kg

Monday Mar 7, 2016 #

Barbell 1:00:00 [4]
slept:7.4 weight:74kg

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

Sunday Mar 6, 2016 #

Running 46:25 [4] 5.3 km (8:45 / km)
ahr:114 max:153

Walk jog half way around lake. Knee started to hurt, so walked 2nd half.

Walking 30:00 [3] 3.0 km (10:00 / km)
slept:7.1 weight:74.2kg

Ping Pong 1:30:00 [2]

Saturday Mar 5, 2016 #

Walking 30:00 [3] 3.0 km (10:00 / km)
slept:6.6 weight:75.1kg

Walking. UCSF Mamm course SF.

Friday Mar 4, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:6.9 weight:75kg

UCSF Mamm Conf. SF.

Thursday Mar 3, 2016 #

Ping Pong 1:45:00 [2]
slept:8.0 weight:74.8kg

Barbell 1:00:00 [5]

Wednesday Mar 2, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.0 weight:74.9kg

WCHC

Tuesday Mar 1, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.4 weight:75.2kg

WCHC

Running 15:00 [4] 2.0 km (7:30 / km)

Left knee started hurting after 3rd interval so stopped.

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