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Training Log Archive: evancuster

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Walking20 18:22:30 63.77(17:17) 102.63(10:45) 307
  Table Tennis Singles10 7:15:00
  Barbell7 7:00:00
  Table Tennis Robot4 3:05:00
  Orienteering3 3:03:51 7.94(23:10) 12.77(14:24) 521
  Running4 2:01:16 10.21(11:53) 16.43(7:23) 390
  Weight training upper body2 1:00:00
  Hip exercises6 1:00:00
  Stretching & rolling6 1:00:00
  Walk/Jog1 41:06 3.12(13:12) 5.01(8:12) 4
  Total36 44:28:43 85.03 136.84 1222
  [1-5]36 43:49:27
averages - sleep:7.4 rhr:51 weight:73.7kg

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Sunday Dec 31, 2017 #

Table Tennis Singles 1:30:00 [1]

11 AM

Walk/Jog 41:06 intensity: (11 @0) + (10:26 @1) + (5:05 @2) + (4:59 @3) + (20:25 @4) 5.01 km (8:12 / km) +4m 8:10 / km
ahr:126 max:146 rhr:49 slept:9.0 weight:74.1kg

Ran about 3.5 K, and then my left knee started giving sharp brief pain, so walked the rest of the way around the lake.

Saturday Dec 30, 2017 #

Walking 1:35:00 [1] 5.4 km (17:36 / km)
rhr:50 slept:8.0 weight:74.1kg

Walk with Jill past Lake to Grand Ave. for lunch and back.

Friday Dec 29, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.9 weight:73.6kg

MTZ
Right knee really hurting, particularly walking downhill. Sl swollen. Started acting up as I was walking to car dealer yesterday, and worse today. Probaly should not run or do weight work this weekend.

Thursday Dec 28, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.4 weight:73kg

Cut down on weight and/or repitions for upper body. Still ttender over left medial humeral epicondyle.

Walking 45:00 [1] 4.0 km (11:15 / km)

Table Tennis Singles 45:00 [1]

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Wednesday Dec 27, 2017 #

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

MTZ
4 PM

Running (treadmill intervals) 21:01 intensity: (2:05 @0) + (35 @1) + (56 @2) + (4:04 @3) + (4:41 @4) + (8:40 @5) 3.0 km (7:00 / km) +30m 6:40 / km
ahr:139 max:173 rhr:51 slept:7.0 weight:72.3kg

Tuesday Dec 26, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.4 weight:74.1kg

WCHC

Monday Dec 25, 2017 #

Walking 1:03:00 [1] 4.3 km (14:39 / km)
rhr:53 slept:9.0 weight:73.8kg

Walk with Jill out and back at the Lake to the columns.

Sunday Dec 24, 2017 #

10 AM

Running 39:55 intensity: (12 @0) + (5 @1) + (8 @2) + (7:16 @3) + (17:06 @4) + (15:08 @5) 5.31 km (7:31 / km) +79m 7:00 / km
ahr:147 max:161 rhr:52 slept:7.8 weight:74.2kg

Ran to Rose Garden and back. First hill work in a long time.

Saturday Dec 23, 2017 #

Barbell 1:00:00 [4]
rhr:52 slept:5.0 weight:73.8kg

Left origin of brachioradialis tendon very sore.

Table Tennis Singles 30:00 [1]

Friday Dec 22, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:5.0 weight:73.8kg

WCHC

Table Tennis Robot 30:00 [1]

Table Tennis Singles 30:00 [1]

With Jill.

Thursday Dec 21, 2017 #

Barbell 1:00:00 [4]
rhr:52 slept:8.0 weight:73.5kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Table Tennis Singles 15:00 [1]

Wednesday Dec 20, 2017 #

Running (treadmill intervals) 22:00 [4] 3.0 km (7:20 / km) +30m 6:59 / km
ahr:140 max:175

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:7.2 weight:74kg

MTZ

Tuesday Dec 19, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:54 slept:6.8 weight:74kg

Monday Dec 18, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:7.1 weight:73.7kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

Sunday Dec 17, 2017 #

12 PM

Running 38:20 intensity: (14 @0) + (13 @1) + (26 @2) + (12:47 @3) + (24:40 @4) 5.12 km (7:30 / km) +252m 6:01 / km
ahr:136 max:148 rhr:54 slept:8.0

Slow slog around Lake Merritt. First significant activity since Monday, and first cardio since a week ago.

Saturday Dec 16, 2017 #

Walking 20:00 [1] 2.0 km (10:00 / km)
rhr:52 weight:73.5kg

Drove to Placerville to see Shrek. Jen and Jeff were in it.

Friday Dec 15, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:52 slept:5.3 weight:73.9kg

WCHC

Table Tennis Robot 50:00 [1]

Thursday Dec 14, 2017 #

Table Tennis Singles 1:00:00 [1]
rhr:51 slept:7.5 weight:74.2kg

Wednesday Dec 13, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:50 slept:7.5 weight:73.6kg

WCHC. Still a little discomfort in my left glute and left adductor.

Tuesday Dec 12, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:6.9 weight:73.6kg

MTZ

Monday Dec 11, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:7.6 weight:73.2kg

Stretching & rolling 10:00 [1]

Hip exercises 10:00 [1]

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

Sunday Dec 10, 2017 #

9 AM

Orienteering race 33:32 intensity: (11 @1) + (10 @2) + (8:23 @3) + (18:02 @4) + (6:46 @5) 3.46 km (9:42 / km) +62m 8:54 / km
ahr:141 max:158 rhr:50 slept:7.0 weight:73.5kg

Stage 1, sprint at UC Berkeley
12 PM

Orienteering 37:58 intensity: (1 @0) + (7 @1) + (24 @2) + (6:17 @3) + (14:34 @4) + (16:35 @5) 3.95 km (9:36 / km) +67m 8:51 / km
ahr:147 max:176

Stage 2, Sprint UC Berkeley

Saturday Dec 9, 2017 #

Table Tennis Singles 30:00 [1]
rhr:50 slept:8.0 weight:73.5kg

Weight training upper body 30:00 [3]

Table Tennis Robot 45:00 [1]

Friday Dec 8, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.0 weight:73.8kg

PHC

Thursday Dec 7, 2017 #

Barbell 1:00:00 [4]
rhr:51 slept:8.0 weight:73.8kg

Table Tennis Singles 45:00 [1]

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

3 PM

Walking 48:12 intensity: (29:12 @0) + (8:51 @1) + (5:48 @2) + (4:21 @3) 4.13 km (11:41 / km) +139m 10:00 / km
ahr:98 max:131

Walked to hardware store and backl

Wednesday Dec 6, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.3 weight:73.4kg

WCHC

Tuesday Dec 5, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 slept:7.1 weight:73.2kg

WCHC

Monday Dec 4, 2017 #

Table Tennis Singles 1:15:00 [1]
rhr:51 slept:8.0 weight:73.2kg

Weight training upper body 30:00 [3]

Sunday Dec 3, 2017 #

Table Tennis Singles 15:00 [1]

10 AM

Orienteering 1:52:21 intensity: (6:56 @0) + (32:29 @1) + (24:01 @2) + (34:21 @3) + (14:34 @4) 5.36 km (20:58 / km) +393m 15:21 / km
ahr:116 max:148 rhr:51 slept:8.1 weight:73.9kg

Brown course Las Trampas. Huge error on 3. Couldn't find it, so decided maybe I had overrun it. Went back. Found a control, but the terrain didn't seem to match the map. Looked at my clue sheet, and saw a number that was there. Then I had trouble finding 4. Was just about to turn back when I saw a control. But that was 6. I was at 4, thinking I was at 3, and had skipped 5 totally. Went all the way back to 3, and then found 4, 5, and 6 again. No big errors on the rest of the course, bvut the steep downhills killed my knees. I lost a lot of time because I could not run or even move quickly going down hill. May have to practice some hill running, since I only train running around the lake and on a treadmill.

Walking 21:18 intensity: (25 @0) + (1:22 @1) + (2:23 @2) + (11:58 @3) + (5:10 @4) 1.8 km (11:50 / km) +168m 8:05 / km
ahr:126 max:148

Walk to start.

Saturday Dec 2, 2017 #

Barbell 1:00:00 [4]
rhr:50 slept:8.4 weight:73.5kg

Hip exercises 10:00 [1]

Stretching & rolling 10:00 [1]

Friday Dec 1, 2017 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)
rhr:51 weight:74kg

WCHC

Table Tennis Robot 1:00:00 [1]

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