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Training Log Archive: evancuster

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Walking19 18:13:15 59.64(18:20) 95.98(11:23) 93
  Barbell6 5:45:00
  Table Tennis Singles7 4:45:00
  Running8 3:58:29 19.95(11:57) 32.1(7:26) 347
  Orienteering2 2:44:49 6.72(24:32) 10.81(15:15) 6409 /12c75%
  Table Tennis Robot4 2:35:00
  Hip exercises4 40:00
  Stretching & rolling3 30:00
  Total37 39:11:33 86.3 138.89 10799 /12c75%
  [1-5]37 38:37:31
averages - sleep:7.5 rhr:50 weight:74.4kg

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Tuesday Oct 31, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.3 weight:73.8kg

WCHC
4 PM

Running (Treadmill intervals) 20:00 intensity: (2:04 @0) + (38 @1) + (25 @2) + (2:39 @3) + (5:24 @4) + (8:50 @5) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:141 max:174

Monday Oct 30, 2017 #

Table Tennis Singles 30:00 [1]
rhr:50 slept:7.6 weight:74.4kg

Sunday Oct 29, 2017 #

Table Tennis Singles 30:00 [1]

10 AM

Orienteering 1:16:31 intensity: (12 @0) + (27 @1) + (9:13 @2) + (35:51 @3) + (27:29 @4) + (3:19 @5) 4.98 km (15:22 / km) +305m 11:46 / km
ahr:131 max:157 rhr:49 slept:7.4 weight:75.2kg

Brown course at Sunol. Great course. One of the best brown courses I've done in the Bay Area. Several legs with good route choice, some technical areas. Big error on 11.

Saturday Oct 28, 2017 #

Walking 1:45:00 [1] 5.1 km (20:35 / km)
rhr:50 weight:74.3kg

Walk areound the lake with Jill.

Barbell (Upper body only) 45:00 [3]

Only did upper body. Wanted to save my legs for tomorrow. Couldn't binish my bench presses. Lowered weight 5 lbs to 55 lbs for triceps extension.

Friday Oct 27, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:50 slept:7.5 weight:74.7kg

WCHC

Thursday Oct 26, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:6.9 weight:74.7kg

Walking 30:00 [1] 3.0 km (10:00 / km)

Wednesday Oct 25, 2017 #

Walking 50:00 [1] 5.0 km (10:00 / km)
rhr:50 slept:7.1 weight:74.7kg

PHC

Tuesday Oct 24, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:50 slept:7.4 weight:74.5kg

CCRMC

Monday Oct 23, 2017 #

Walking 20:00 [1] 2.0 km (10:00 / km)
rhr:51 slept:7.6

Drove home from Sea Ranch. Sat in car most of the day.

Sunday Oct 22, 2017 #

11 AM

Running 36:11 intensity: (12 @0) + (23 @1) + (30 @2) + (6:32 @3) + (28:04 @4) + (30 @5) 4.94 km (7:20 / km) +28m 7:08 / km
ahr:139 max:151 rhr:49 slept:8.8

South bluff trail at Sea Ranch. Another beautiful day

Saturday Oct 21, 2017 #

Walking 1:35:00 [1] 7.4 km (12:50 / km)
rhr:50 slept:7.4

Walked with Jack and John north on Bluff Trail in Sea Ranch. Gorgeous day. Huge waves.

Friday Oct 20, 2017 #

11 AM

Running 49:52 intensity: (18 @0) + (53 @1) + (47 @2) + (24:35 @3) + (23:19 @4) 5.88 km (8:29 / km) +201m 7:15 / km
ahr:132 max:145 rhr:50 slept:7.4

Timber Ridge loop at Sea Ranch. Not a bad run

Thursday Oct 19, 2017 #

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

No aignificant activity. Drove to Sea Ranch.

Wednesday Oct 18, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.4 weight:73.7kg

WCHC
4 PM

Running (Treadmill intervals) 15:00 intensity: (1:58 @0) + (44 @1) + (19 @2) + (3:27 @3) + (5:00 @4) + (3:32 @5) 2.2 km (6:49 / km) +20m 6:31 / km
ahr:133 max:165

Tuesday Oct 17, 2017 #

Walking 50:00 [1] 5.0 km (10:00 / km)
rhr:52 slept:7.1 weight:74kg

MTZ

Table Tennis Robot 50:00 [1]

Monday Oct 16, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.0 weight:74.3kg

Hip exercises 10:00 [1]

Table Tennis Singles 30:00 [1]

Sunday Oct 15, 2017 #

10 AM

Running 37:51 intensity: (3 @1) + (12 @2) + (2:49 @3) + (27:58 @4) + (6:49 @5) 5.04 km (7:31 / km) +4m 7:29 / km
ahr:145 max:155 rhr:51 slept:8.3 weight:74.3kg

Usual Sunday morning slog around Lake Merritt. Another slow run. Just could not get my legs to move faster. I think this is the new norm.

Saturday Oct 14, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:7.5 weight:74.3kg

Stretching & rolling 10:00 [0]

Hip exercises 10:00 [1]

Friday Oct 13, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.5 weight:73.9kg

MTZ

Thursday Oct 12, 2017 #

Table Tennis Singles 1:00:00 [1]

10 AM

Running (Treadmill intervals) 20:00 intensity: (11 @0) + (1:42 @1) + (52 @2) + (4:21 @3) + (5:57 @4) + (6:57 @5) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:140 max:168 rhr:51 slept:8.2 weight:73.7kg

Wednesday Oct 11, 2017 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:51 slept:7.3 weight:74.3kg

MTZ
Worked half a day, because I was going to introduce Hilary Powers as speaker aty SPT. Didn't read my email in the morning that it had been cancelled because 50 residents who were evacuated from Spirng Lake Village had come to SPT for the duration of the fire.

Tuesday Oct 10, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.3 weight:74.3kg

WCHC

Table Tennis Robot 1:00:00 [1]

Monday Oct 9, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:8.3 weight:74.6kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Sunday Oct 8, 2017 #

10 AM

Orienteering 1:28:18 intensity: (4 @0) + (1:54 @1) + (12:00 @2) + (39:02 @3) + (31:43 @4) + (3:35 @5) 5.83 km (15:09 / km) +335m 11:46 / km
ahr:131 max:156 spiked:9/12c

STANDARD BROWN AT BRIONES. Good course but very physical. 10 minute error on 10. Nominally 4.4 km.

Saturday Oct 7, 2017 #

10 AM

Walking 1:58:09 [3] 6.06 km (19:30 / km) +88m 18:11 / km

Friday Oct 6, 2017 #

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

WCHC

Table Tennis Singles 15:00 [1]

Table Tennis Robot 15:00 [1]

4 PM

Running (Treadmill intervals) 21:01 intensity: (1:49 @0) + (56 @1) + (48 @2) + (4:22 @3) + (5:29 @4) + (7:37 @5) 3.0 km (7:00 / km) +30m 6:40 / km
ahr:139 max:172 rhr:50 slept:6.9 weight:74.5kg

Thursday Oct 5, 2017 #

Table Tennis Singles 1:00:00 [1]

9 AM

Walking 35:06 intensity: (17:00 @0) + (15:22 @1) + (10 @2) + (2:34 @3) 3.42 km (10:15 / km) +5m 10:10 / km
ahr:98 max:112 rhr:50 slept:7.9 weight:74.8kg

Walked to pick up shoes on Lakeshore and to Peets and back.

Wednesday Oct 4, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.0 weight:74.5kg

MTZ

Tuesday Oct 3, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.2 weight:75.1kg

MTZ

Monday Oct 2, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.2 weight:75.1kg

Table Tennis Robot 30:00 [1]

Table Tennis Singles 1:00:00 [1]

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Sunday Oct 1, 2017 #

10 AM

Running 38:34 intensity: (14 @0) + (10 @1) + (21 @2) + (3:29 @3) + (34:20 @4) 5.05 km (7:38 / km) +4m 7:37 / km
ahr:138 max:144 rhr:50 slept:8.1 weight:75.1kg

Lake Merritt. Getting very discouraged. Just cannot lower my time around the lake.

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