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Training Log Archive: evancuster

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Walking19 19:03:00 55.61 89.5 290
  Ping Pong7 11:15:00
  Barbell11 9:15:00
  Orienteering3 6:17:50 13.38(28:14) 21.53(17:33) 614
  Running5 2:14:48 11.6(11:37) 18.68(7:13) 232
  Hip exercises7 1:10:00
  Stretching & rolling7 1:10:00
  Exercycle1 18:00
  Total35 50:43:38 80.6 129.71 1136
  [1-5]35 50:30:52
averages - sleep:7.7 weight:75.4kg

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Saturday Dec 31, 2016 #

Stretching & rolling 10:00 [1]
slept:8.5 weight:75.4kg

Barbell 55:00 [5]

Hip exercises 10:00 [2]

Walking 1:06:00 [1] 4.0 km (16:30 / km)

Walked with Jill to Oakland Museum and back.

Friday Dec 30, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.3 weight:75.2kg

MTZ
Legs a little sore probably from not doing weight work for legs for 1 week.

Thursday Dec 29, 2016 #

Barbell 55:00 [5]
slept:8.5 weight:75.4kg

Ping Pong 2:00:00 [1]

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Wednesday Dec 28, 2016 #

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

PHC
4 PM

Running (Treadmill hill intervals) 21:01 intensity: (2:00 @0) + (22 @1) + (1:52 @2) + (2:54 @3) + (6:02 @4) + (7:51 @5) 2.0 km (10:31 / km) +75m 8:51 / km
ahr:137 max:165 slept:7.5 weight:75.6kg

Pretty much recovered from Sunday, although still have a little discomfort in my left back/flank. Did not bother me running. However, calves are sore after the run.

Tuesday Dec 27, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.6 weight:75.5kg

WCHC. Still a little sore.

Monday Dec 26, 2016 #

Barbell (Upper body) 40:00 [4]
slept:8.3 weight:75.9kg

Really sore and tired legs. Thought I could do an upper body workout, but I guess I was just depleted. Only did about 3/4 pullups and pushups, and had to lower weights on presses.

Sunday Dec 25, 2016 #

8 AM

Running 4:33 intensity: (7 @1) + (11 @2) + (1:09 @3) + (3:06 @4) 0.63 km (7:15 / km) +7m 6:53 / km
ahr:136 max:146 slept:8.0 weight:75.9kg

Warm up run from SPT too start.
9 AM

Running race (10 k race) 1:04:08 intensity: (4 @0) + (5 @1) + (5 @2) + (51 @3) + (1:27 @4) + (1:01:36 @5) 10.05 km (6:23 / km) +7m 6:22 / km
ahr:156 max:175

First 10 k I've run since I don't know when. First goal was to finish, 2nd to be under 70 minutes, 3rd to be under 65 minutes. Was very pleased. Averaged 6:23 min/k. Got 2nd for M 70+, but very low turnout because it was Christmas morning. Slightly cloudy and cool 45 degrees when started.

Saturday Dec 24, 2016 #

Walking 2:20:00 [1] 4.9 km (28:34 / km) +200m 23:44 / km
slept:7.9 weight:75.6kg

Hike with Jill in Sibley Regional Park. Loop course. Started at Old Tunnel Road staging area, walked counterclockwise, up the creek trail to the main stagine area, and then on around. Beautiful day. Muddy creek trail.

Barbell 45:00 [4]

Upper body only. Running late as gym closed at 4:00 today, Christmas eve, and also planning on doing 10 K run around the lake tomorrow.

Friday Dec 23, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.4 weight:75.7kg

MTZ

Thursday Dec 22, 2016 #

Barbell 55:00 [5]
slept:7.6 weight:74.9kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Ping Pong 1:45:00 [1]

Wednesday Dec 21, 2016 #

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

WCHC
4 PM

Running (Treadmill hill intervals) 22:00 intensity: (1:57 @0) + (26 @1) + (37 @2) + (4:48 @3) + (4:59 @4) + (9:13 @5) 3.0 km (7:20 / km) +23m 7:03 / km
ahr:139 max:167 slept:7.0 weight:75.8kg

6mph from4 to 5.5% grade for 2 min x 5

Tuesday Dec 20, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:75.8kg

WCHC

Monday Dec 19, 2016 #

Note
slept:8.0 weight:76.1kg (rest day)

Rest day. Don't feel as bad as I thought I would.

Sunday Dec 18, 2016 #

Event: BAOC: Golden Goat & Golden Kid
 
10 AM

Orienteering race 3:24:49 intensity: (7:05 @0) + (41:43 @1) + (52:41 @2) + (1:18:08 @3) + (22:24 @4) + (2:48 @5) 12.33 km (16:36 / km) +614m 13:18 / km
ahr:119 max:159 slept:7.3 weight:75.3kg

Golden Kid at Sunol. Nominally 8.4 k. Walked the whole course. Was not really expecting to finish, but by the time I got to 10, it was pretty much downhill, so decided to do the whole thing. Got a prize for first masters man, although Gary Carpenter had the best time as a men's master, but was third overall, so they gave him a prize for that. Very physical. I went to the eastern #9. At the time it seemed like a poor route choice, although probably wasn't too bad. It would have been better if I had just taken the road to the gate, and then up the nose and around. I was quite please that I could do it, and it gave me confidance about the ultra long O at Briones in March.
C • Good job! 2

Kid - Splits

Saturday Dec 17, 2016 #

Walking 1:30:00 [1] 6.0 km (15:00 / km)
slept:8.2 weight:75.3kg

Walk with Jill to Trader Joe's and lunch at Top Dog, then walked back on the south side of the lake.

Barbell 45:00 [4]

Only did upper body and "warm up" squats and dead lift, because of tomorrow's Golden Goat.

Friday Dec 16, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.1 weight:75.3kg

PHC

Thursday Dec 15, 2016 #

Barbell 55:00 [5]
slept:7.6 weight:75kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Ping Pong 1:15:00 [1]

Wednesday Dec 14, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.6 weight:75kg

MTZ

Tuesday Dec 13, 2016 #

Walking 1:00:00 [2]
slept:7.7 weight:74.6kg

WCHC

Monday Dec 12, 2016 #

Ping Pong 1:30:00 [1]
slept:8.7 weight:74.9kg

Sunday Dec 11, 2016 #

Orienteering race 40:32 [4] 2.7 km (15:01 / km)
slept:7.2 weight:75.3kg

Sprint qualifier.

OK except for #13 when I ran off the map and had a 12 minute error. Very discouraging.

Orienteering race 28:24 [5] 2.8 km (10:09 / km)

Sprint B Final.
Much better. Clean run. Started 3rd from last. Passed 2 runners ahead of me, and picked up 3 additional places.

Presidio Sprint Qualification - Splits

Presidio Sprint B Final - Splits

Presidio Sprint Qualification M75+ - Splits

Saturday Dec 10, 2016 #

Barbell 40:00 [5]

Just did arm work to try to save my legs for tomorrow.

Walking 30:00 [2]
slept:8.2 weight:75.3kg

Friday Dec 9, 2016 #

Event: BAOC: Sprint San Francisco
 

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

WCHC

Thursday Dec 8, 2016 #

Ping Pong 2:00:00 [1]

9 AM

Running (Treadjill hill intervals) 23:06 intensity: (1:17 @0) + (1:23 @1) + (42 @2) + (4:17 @3) + (3:04 @4) + (12:23 @5) 3.0 km (7:42 / km) +120m 6:25 / km
ahr:143 max:171 slept:7.6 weight:75.1kg

Hill intervals.
Increase incline from 4% to 5% 1min at 5.5 mph, 2nd minute at 6.0 mph, then ecover at 4.0 mph gor 1 minute. 4%, 4.5%, 5%, 5%, 5%

Wednesday Dec 7, 2016 #

Barbell 55:00 [5]
slept:7.6 weight:75kg

Increased weight of press to 70 lbs and bench press to 102.5 lbs.

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

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

Tuesday Dec 6, 2016 #

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

WCHC
4 PM

Exercycle 18:00 intensity: (23 @0) + (14 @1) + (1:54 @2) + (4:33 @3) + (6:15 @4) + (4:41 @5)
ahr:138 max:165 slept:6.7 weight:75.4kg

Monday Dec 5, 2016 #

Barbell 55:00 [5]
slept:6.9 weight:76.1kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Walking 45:00 [2] 4.0 km (11:15 / km) +90m 10:07 / km

Walked to Rose Garden and back. First day of new hill climbing regimen.

Sunday Dec 4, 2016 #

Ping Pong 45:00 [2]
slept:8.2 weight:75.8kg

Saturday Dec 3, 2016 #

Event: BAOC: Bon Tempe Volunteer Appreciation Event
 

Orienteering race 1:44:05 [5] 3.7 km (28:08 / km)
slept:8.2 weight:75.3kg

Bon Tempe Brown Course.
Beautiful day. Great course. Lousy execution. Every leg seemed longer and steeper than the map showed. Must really be getting old. Had problems with most of the controls, even #1. Forgot that the black circle meant redwood fairy. Could see it from the start, but I didn't realize it and veered a little left. Also problems with saddle. Kept thinking I had gone too far. On 3 went around top of hill and down white veg border. Crossed thick reentrant and followed indistinct trail up to small clearing on left. Think I climbed too high. Came to reentrant that I thought control was in. Very steep. Turned out to be the reentrant too soon. Went down to the bottom and looked around for a while. Then saw bag in next reentrant over. Going to 4 seemed forever. Climbed to saddle, and was planning on going straight, but hillside was so steep, circled around on higher ground. Again mistook wrong reentrant, but realized it before going down it. Confused of topography between 4 and 5. Couldn't tell up from down on map. Now I realize it was and extension of a broad spur. Looked at rocks before correct boulder. Ran off map going to 6. Don't know what I was thinking, except perhaps not wanting to climb any more. Ended up almost near pay kiosks at gate, off the map. Took a long time to figure out where I was. Ran along road and climbed up to 6. Bad route choice to 7. Went back down to road and then took major trail to left. Now I see there was an indistinct trail through the green on the ridge that was more direct. Fumbled around a bit among the different redwood circles. Fairly direct to 8, although I misread the clue. Thought it was between 2 groves, not rootstocks. slow to 9. Ok to 10. Didn't see western modifier on 11 and went around east. Also saw description of 12, SW end instead of correct description of NW end. Big error. Really discouraged and plodded to 12 and finish.

Really tired. Need to do more than run around Lake Merritt once a week and get on the treadmill for 20 mins. Will try to start to do some trail runs with hills.

Walking 22:00 [2] 1.6 km (13:45 / km)

Walk to start.

Friday Dec 2, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.3 weight:75kg

Thursday Dec 1, 2016 #

Barbell 55:00 [5]
slept:7.3 weight:75kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [2]

Ping Pong 2:00:00 [1]

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