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Training Log Archive: evancuster

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Walking	21	17:58:00	63.38	(17:01)	102.0	(10:34)
	Barbell	12	10:35:00
	Ping Pong	6	6:45:00
	Orienteering	3	3:43:00	6.42		10.33		553	9 /	14c	64%
	Running	6	2:36:38	10.34		16.64		66
	Hip exercises	10	1:40:00
	Stretching & rolling	10	1:40:00
	Exercycle	1	18:00
	Total	34	45:15:38	80.14		128.97		619	9 /	14c	64%
	[1-5]	34	45:09:36
averages - sleep:7.6 weight:74.4kg

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Monday Oct 31, 2016 #

Barbell 55:00 [5]
slept:8.3 weight:74.7kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Sunday Oct 30, 2016 #

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

11 AM

Running 40:48 5.14 km (7:56 / km) +4m 7:54 / km
ahr:129 max:141 slept:8.6 weight:74.8kg

Very slow run around Lake Merritt. Started slow and tapered down. Ended up almost walking the last bit. Rain for the first k, but then let up.

Saturday Oct 29, 2016 #

Barbell 55:00 [5]
slept:8.4 weight:74.8kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

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

Friday Oct 28, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.1 weight:75.1kg

PHC

Thursday Oct 27, 2016 #

Barbell 55:00 [5]
slept:7.6 weight:74.4kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Ping Pong 1:00:00 [2]

Wednesday Oct 26, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.5 weight:74.1kg

WCHC

Running intervals (Treadmill intervals) 20:00 [5]
ahr:134 max:170

Tuesday Oct 25, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.6 weight:74.1kg

MTZ

Monday Oct 24, 2016 #

Barbell 55:00 [5]
slept:7.5 weight:74.2kg

Hip exercises 10:00 [2]

Stretching & rolling 10:00 [1]

Sunday Oct 23, 2016 #

Orienteering 56:30 [4]
slept:7.3 weight:74.3kg

Granite Bay in Folsom.
Brown course. No big errors. Not a very interesting course/
Actual distance ran 4.9 k

Saturday Oct 22, 2016 #

Barbell 55:00 [5]
slept:7.7 weight:74.2kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Walking 1:18:00 [1] 6.0 km (13:00 / km)

Walk with Jill to farmer's market and Chinese food and back.

Friday Oct 21, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:74.3kg

MTZ

Thursday Oct 20, 2016 #

Barbell 55:00 [5]
slept:7.5 weight:74.7kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Ping Pong 1:30:00 [2]

Wednesday Oct 19, 2016 #

Running intervals (Treadmill intervals) 21:00 [5] 3.2 km (6:34 / km) +30m 6:16 / km
ahr:142 max:171 slept:7.2 weight:74.7kg

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

Tuesday Oct 18, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.5 weight:74.9kg

WCHC

Monday Oct 17, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:8.1 weight:74.8kg

Pretty sore. Decided not to do weight work at the gym.

Sunday Oct 16, 2016 #

Ping Pong 1:00:00 [1]

10 AM

Orienteering race 1:05:51 4.05 km (16:16 / km) +249m 12:27 / km
ahr:126 max:151 spiked:9/14c slept:8.0 weight:75.1kg

Brown course Huddart. First time I have been back to Huddart for years. Map had lidar contours, and was much better. Fun course. Had trouble finding the right trail on 1. Lost concentration on 6. Knew I had to cross 2 trails, but first trail was further up hill than map showed. Saw a fence, and didn't realize it was for a trail bend, since I was beneath it. Couldn't figure out what the unmapped fence was for. Went back down and found the orange control in a ditch junction, which had confused me going up, since I didn't see the dotted brown lines initially. Finally figured out the 2nd trail was the one with the fence. Headed down the wrong side of a reentrant going to 13. So much nicer vegetation than Tilden last week. Rained during the whole event, sometimes quite heavily. Wasn't a problem on the course, but a pain to get into dry clothes.

Saturday Oct 15, 2016 #

Walking 1:20:00 [1] 4.0 km (20:00 / km)
slept:8.2 weight:74.1kg

Walked to Columns with Jill. First walk with her since she got her hip tendinitis about a month ago.

Barbell 55:00 [5]

Friday Oct 14, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.7 weight:74.1kg

WCHC

Thursday Oct 13, 2016 #

Barbell 50:00 [5]
slept:7.5 weight:74kg

Hip exercises 10:00 [2]

Stretching & rolling 10:00 [1]

Ping Pong 1:30:00 [2]

Wednesday Oct 12, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.3 weight:73.9kg

MTZ

Running intervals 21:00 [5] 3.2 km (6:34 / km) +32m 6:15 / km
ahr:136 max:172

Tuesday Oct 11, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.6 weight:74kg

WCHC

Monday Oct 10, 2016 #

Barbell 50:00 [5]
slept:7.9 weight:74.3kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Walking 20:00 [2] 2.0 km (10:00 / km)

Sunday Oct 9, 2016 #

Ping Pong 45:00 [2]

C • Burrs 1

10 AM

Orienteering race 1:40:39 6.28 km (16:02 / km) +304m 12:54 / km
ahr:119 max:149 slept:7.9 weight:74.5kg

Regular Brown course at Tilden. Forgot how unpleasant the terrain is. I had to throw a sock away because I just didn't want to spend another half hour picking out the burrs and foxtails. Too long for brown. Actual distance ran 6.3 km and 280 m climb. Think control 5/16 (162) was misplaced and spend 11 minutes hunting for it. Also, the last 2 controls were totally unnecessary. Except for 5, no big navigational errors, although I walked much of the course.

Saturday Oct 8, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:7.6 weight:74.3kg

Fund raising event at Spring Lake Village. Most of the day sitting, etiher in a bus or at the dinner table.

Friday Oct 7, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:74.3kg

Exercycle intervals 18:00 [4]
ahr:129 max:161

1 min intervals on bike as fast (115 rpm) as I could go with 1 minute rest x 5.

Thursday Oct 6, 2016 #

Barbell 50:00 [5]
slept:8.0 weight:73.7kg

Almost back to the weights pre-vacation. Still 5 lbs lighter on press and bench press.
Squat 120
Dead lift 165
Press 65
Bench press 95
Triceps extension 55
Biceps curls 50
Pushups 40
Pull ups 9.5

Ping Pong 1:00:00 [2]

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