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Training Log Archive: evancuster

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Walking18 15:53:05 53.89 86.72 4
  Barbell12 10:45:00
  Ping Pong8 10:30:00
  Running6 2:48:26 14.02(12:01) 22.56(7:28) 58
  Hip exercises9 1:30:00
  Stretching & rolling9 1:30:00
  Exercycle2 32:00 1.31 2.11 85
  Total35 43:28:31 69.22 111.4 146
  [1-5]35 42:39:47
averages - sleep:7.6 rhr:52 weight:97.2kg

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Wednesday May 31, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.3 weight:74.8kg

WCHC

Tuesday May 30, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.5 weight:76kg

MTZ

Monday May 29, 2017 #

Barbell 10:00 [2]
rhr:51 slept:8.0 weight:74.9kg

Really tired and sore after yesterday's run. Tried to do some weight work, but just too tired and weak. Quit early.

Walking 30:00 [1] 2.0 km (15:00 / km)

Sunday May 28, 2017 #

10 AM

Running 32:14 intensity: (3:25 @3) + (14:19 @4) + (14:30 @5) 5.04 km (6:24 / km) +4m 6:22 / km
ahr:148 max:163 rhr:50 slept:8.2 weight:75.1kg

Lake Merrit run. First time I have run non-stop around lake since couples Relay in February. No groin pain. Generally a good run considering I haven't run any distance in a long time.

Saturday May 27, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:7.9 weight:74.2kg

Increased weight on press to 70 lbs.

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Walking 20:00 [1] 2.0 km (10:00 / km)

Friday May 26, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:50 slept:7.2 weight:745kg

MTZ

Thursday May 25, 2017 #

Ping Pong 1:45:00 [1]
rhr:51 slept:8.1 weight:74.9kg

Morning spent waiting for windshield to be installed. No time to get to gym.

Wednesday May 24, 2017 #

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

WCHC
4 PM

Running 22:59 intensity: (2:54 @0) + (34 @1) + (3:36 @2) + (7:19 @3) + (5:46 @4) + (2:50 @5) 1.16 km (19:50 / km) +46m 16:34 / km
ahr:126 max:156 rhr:51 slept:7.6 weight:74.9kg

Treadmill intervals. Still takes a long time to warm up.

Tuesday May 23, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.4 weight:75.3kg

MTZ

Monday May 22, 2017 #

Barbell 1:00:00 [4]
rhr:53 slept:8.0 weight:75.6kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Sunday May 21, 2017 #

10 AM

Running 34:58 intensity: (36 @1) + (2:38 @2) + (7:28 @3) + (12:17 @4) + (11:59 @5) 5.03 km (6:57 / km) +4m 6:55 / km
ahr:141 max:164 rhr:52 slept:8.4 weight:74.4kg

Lake Merritt. After warmed up, jog for 2 jinutes and then walk for 30 seconds.

Saturday May 20, 2017 #

Barbell 1:00:00 [4]

Friday May 19, 2017 #

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

MTZ
4 PM

Running 23:01 intensity: (2:33 @0) + (25 @1) + (3:41 @2) + (8:07 @3) + (5:50 @4) + (2:25 @5) 3.2 km (7:12 / km)
ahr:126 max:156 rhr:53 slept:7.0 weight:75kg

Treadmill intervals. Lots of slow warm up. Finally did 2 minutes at 10k/hr (6.2 mpph). Sl twinge in groin when first warming up.

Thursday May 18, 2017 #

Barbell 1:00:00 [4]
rhr:52 slept:8.7 weight:75.2kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:30:00 [1]

Wednesday May 17, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.6 weight:74.8kg

WCHC

Hip exercises 10:00 [1]

Tuesday May 16, 2017 #

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

WCHC
4 PM

Exercycle 19:00 intensity: (36 @0) + (35 @1) + (1:45 @2) + (4:44 @3) + (5:05 @4) + (6:15 @5) 2.11 km (8:59 / km) +85m 7:29 / km
ahr:138 max:166 rhr:52 slept:7.3 weight:75kg

INTERVALS 1 MIN AT 115 RPM AND THEN RECOVERY 1 MIN X6

Monday May 15, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:7.8 weight:74.4kg

Stretching & rolling 10:00 [1]

Ping Pong 30:00 [1]

Lesson at ATTC

Sunday May 14, 2017 #

Ping Pong 1:00:00 [1]
rhr:51 slept:8.0 weight:75.6kg

Saturday May 13, 2017 #

Barbell 1:00:00 [4]
rhr:52 slept:8.0 weight:74.1kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Friday May 12, 2017 #

3 PM

Walking 1:03:05 intensity: (40:44 @0) + (15:24 @1) + (6:57 @3) 5.72 km (11:01 / km) +4m 10:59 / km
ahr:93 max:107 rhr:51 slept:7.1 weight:74.6kg

Walked to bank, and then counterclockwise around the lake. Met Jill just before end and walked back with her.

Thursday May 11, 2017 #

Barbell 55:00 [4]
rhr:53 slept:7.3 weight:74kg

Increased squat to 75 lbs. Did 55 pushups, a PR.

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:45:00 [1]

Wednesday May 10, 2017 #

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

WCHC

Note

Body Fat Test
Weight 165.4 lbs or 75.1 kg.

18.2% fat, up from 16.7% one year ago and 15.1% 2 years ago. Got to cut down on the wine.

My scale at home said I was 16.7%, although I usually vary between 17.0-17.5%.

4 PM

Running (Treadmill intervals) 20:01 intensity: (1:40 @0) + (55 @1) + (40 @2) + (7:04 @3) + (6:26 @4) + (3:16 @5) 3.0 km (6:40 / km)
ahr:132 max:160 rhr:52 slept:7.2 weight:74.6kg

Relatively slow. Fastest was 6.5 mph.

Tuesday May 9, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.0 weight:75.3kg

MTZ

Exercycle (Intervals) 13:00 [4]
ahr:145 max:170

Monday May 8, 2017 #

Barbell 55:00 [4]
rhr:53 slept:7.6 weight:75.4kg

Ping Pong 1:15:00 [1]

Lesson at ATTC

Walking 30:00 [1] 2.0 km (15:00 / km)

Sunday May 7, 2017 #

Event: BAOC: Sunol *CANCELED*
 
10 AM

Running 35:13 intensity: (17 @0) + (2:51 @1) + (2:45 @2) + (7:54 @3) + (10:13 @4) + (11:13 @5) 5.13 km (6:52 / km) +4m 6:50 / km
ahr:138 max:165 rhr:52 slept:7.2 weight:74.6kg

Lake Merritt. Warmed up and then for last half jogged for 2.5 minutes and walked for 0.5 minutes.

Saturday May 6, 2017 #

Barbell 55:00 [4]
rhr:51 slept:8.0 weight:74.1kg

Increased weight of squats to 65 lbs and presss to 67.5.

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

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

Friday May 5, 2017 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51 slept:7.2 weight:74.6kg

MTZ

Thursday May 4, 2017 #

Barbell 55:00 [4]
rhr:52 slept:7.6 weight:74.6kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Ping Pong 1:45:00 [1]

Wednesday May 3, 2017 #

Walking 1:00:00 [2]
rhr:52 slept:7.2 weight:74kg

WCHC

Tuesday May 2, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:53 slept:7.5 weight:74.5kg

WCHC

Monday May 1, 2017 #

Ping Pong 1:00:00 [1]
rhr:52 slept:7.6 weight:75kg

Lesson at ATTC.

Barbell 55:00 [4]

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

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