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Training Log Archive: evancuster

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Walking23 25:40:00 81.4(18:55) 131.0(11:45)
  Strength training7 9:22:00
  Running6 2:48:24 14.21(11:51) 22.86(7:22) 202
  Table Tennis Singles4 1:40:00
  Ping Pong6 1:25:00
  Orienteering1 55:24 2.52(22:00) 4.05(13:40) 55
  Walk/Jog1 41:18 3.13(13:11) 5.04(8:11)
  Total36 42:32:06 101.26 162.96 257
  [1-5]34 36:56:07
averages - sleep:9.3 rhr:51 weight:74.2kg

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Friday May 31, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:51 slept:7.3 weight:74.7kg

MTZ

Thursday May 30, 2019 #

Strength training 1:26:00 [4]
rhr:52 slept:7.0 weight:74.1kg

Ping Pong 15:00 [1]

Wednesday May 29, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

MTZ
4 PM

Running (Treadmill intervals) 22:00 intensity: (2:02 @0) + (33 @1) + (51 @2) + (3:53 @3) + (5:27 @4) + (9:14 @5) 3.2 km (6:52 / km) +32m 6:33 / km
ahr:140 max:173 rhr:53 slept:7.2 weight:74.5kg

Treadmill intervals.

1 min at 6.2 min/k and 2nd minute at 5.2 min/k. 1 min at 10 min/k. 1% grade.
X6

TE 3.4

Tuesday May 28, 2019 #

Walking 1:30:00 [2] 9.0 km (10:00 / km)
rhr:53 slept:6.5 weight:75.1kg

BART and WCHC

Monday May 27, 2019 #

Table Tennis Singles 20:00 [1]
rhr:52 slept:6.6 weight:74.3kg

Regular gym was not available due to the Memorial Day holiday, but I signed up for a special class. However, I was tired and a little achey from yesterday's run, so didn't go to the gym.

Sunday May 26, 2019 #

Walking 30:00 [2] 5.0 km (6:00 / km)

9 AM

Running 31:33 intensity: (2 @1) + (6 @2) + (14 @3) + (14 @4) + (30:57 @5) 5.09 km (6:12 / km)
ahr:167 max:182 rhr:52 slept:6.9 weight:74.3kg

Fourth Sunday LMJS 5K race. Hoped to do 32:30, but did 31:30. Very pleased. 6 months ago I did 32:00. My PR is 28:15 when I ran the Couples race with Penny in Feb 2017. Previous two times in 2016 were around 29:00.


date event finish age home time gender division place
Penny Demoss/Evan Custer
02/26/2017 Couples Relay (10K - 5K each runner)* 72 - 52:48 - 140+ 1
Evan Custer
12/23/2018 4th Sunday Run (5K) 48 78 32:01 M 70+ 2
02/27/2017 Couples Split (5K) 175 76 28:15 M 70+
12/25/2016 4th Sunday Run (10K) 10 76 64:04 M 70+ 2
11/27/2016 4th Sunday Run (5K)* 28 76 28:55 M 70+ 1
08/28/2016 4th Sunday Run (5K)* 79 75 29:15 M 70+ 1

TE 5.0.

Saturday May 25, 2019 #

Walking 1:30:00 [0] 5.0 km (18:00 / km)
rhr:53 slept:7.4 weight:73.7kg

Walk with Jill to Piedmont Ave.

Friday May 24, 2019 #

Walking 55:00 [2] 5.0 km (11:00 / km)
ahr:100 rhr:54 slept:7.0 weight:73.7kg

MTZ

Thursday May 23, 2019 #

Strength training 1:21:00 [4]
ahr:105 rhr:53 slept:7.6 weight:74.1kg

Increased some weights
Squat 145
Press 70
Dead lift 176
Bench press 97
Triceps ext 61
Biceps curl 55
Push ups 50
Pull ups 7.5

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

Walked from Symphony to BART and then home.

Wednesday May 22, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
ahr:100 rhr:53 slept:7.6 weight:74.1kg

ECHC and BART.

Running (Treadmill intervals) 22:00 [4] 3.0 km (7:20 / km)
ahr:140 max:170

Tuesday May 21, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:53 slept:6.9 weight:73.9kg

MTZ

Monday May 20, 2019 #

Strength training 1:15:00 [4]
rhr:6 slept:72.0 weight:74.4kg

Table Tennis Singles 20:00 [1]

Sunday May 19, 2019 #

Walking 1:30:00 [0] 5.0 km (18:00 / km)
rhr:53 slept:7.3 weight:74kg

Walk with Jill to bridge, then to Mexican restaurant on Webster and 17th for lunch.

Ping Pong 15:00 [1]

Table Tennis Singles 15:00 [1]

Saturday May 18, 2019 #

11 AM

Orienteering 55:24 intensity: (23 @0) + (9 @1) + (7:32 @2) + (33:06 @3) + (14:06 @4) + (8 @5) 4.05 km (13:40 / km) +55m 12:48 / km
ahr:128 max:152 rhr:52 slept:7.2 weight:74kg

Deer Creek Hills brown. Not too bad. 1 5 min error and acouple of 2 minute errors. Great terrain and map. Lots of foxtails.

TE 2.4.

Friday May 17, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
ahr:100 rhr:53 slept:7.2 weight:74.3kg

MTZ

Thursday May 16, 2019 #

Strength training 1:20:00 [4]
rhr:52 slept:6.9 weight:74.4kg

Ping Pong 15:00 [1]

Wednesday May 15, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

PHC
4 PM

Running (Treadmill intervals) 21:00 intensity: (1:25 @0) + (12 @1) + (2:09 @2) + (2:52 @3) + (5:29 @4) + (8:53 @5) 3.0 km (7:00 / km) +30m 6:40 / km
ahr:141 max:171 rhr:52 slept:7.3 weight:74.1kg

TE 3.2

Tuesday May 14, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:51 slept:7.2 weight:74.1kg

MTZ

Monday May 13, 2019 #

Strength training 1:25:00 [4]
rhr:51 slept:7.6 weight:74.1kg

Table Tennis Singles 45:00 [1]

Sunday May 12, 2019 #

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

Ping Pong 15:00 [1]

10 AM

Running 47:22 intensity: (17 @0) + (44 @1) + (1:03 @2) + (19:40 @3) + (23:52 @4) + (1:46 @5) 5.57 km (8:30 / km) +110m 7:44 / km
ahr:134 max:162 rhr:52 slept:8.6 weight:74.3kg

Rose GArden run. Slow.

TE 3.4

Saturday May 11, 2019 #

Walking 1:30:00 [0] 5.0 km (18:00 / km)
rhr:52 slept:6.2 weight:73.9kg

Walked to Farmer's Market, drugstore, and then lunch at Hunan Village with Jill

Friday May 10, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:53 slept:7.2 weight:74.3kg

BART and WCHC

Thursday May 9, 2019 #

Strength training 1:15:00 [4]
ahr:105 rhr:52 slept:7.6 weight:74.4kg

Walking 45:00 [2] 4.0 km (11:15 / km)

Walk to Trader Joe's and back.

Ping Pong 10:00 [1]

Wednesday May 8, 2019 #

Walking 50:00 [2] 5.0 km (10:00 / km)
ahr:100

MTZ
4 PM

Running (Treadmill intervals) 24:29 intensity: (1:40 @0) + (3:03 @1) + (1:46 @2) + (4:28 @3) + (5:18 @4) + (8:14 @5) 3.0 km (8:10 / km) +30m 7:46 / km
ahr:135 max:172 rhr:52 slept:6.9 weight:74.4kg

Treadmill intervals.

TE 3.3

Tuesday May 7, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
ahr:100 rhr:53 slept:6.9 weight:75kg

BART and WCHC

Monday May 6, 2019 #

Strength training 1:20:00 [4]
rhr:52 slept:7.3 weight:74.5kg

Sunday May 5, 2019 #

Walking 1:00:00 [0] 3.0 km (20:00 / km)
rhr:52 slept:7.6 weight:73.4kg

Walked with Jill to the bridge and back.

Ping Pong 15:00 [1]

Saturday May 4, 2019 #

10 AM

Walk/Jog 41:18 intensity: (12 @0) + (29 @1) + (3:53 @2) + (31:13 @3) + (5:16 @4) + (15 @5) 5.04 km (8:11 / km)
ahr:127 max:151 rhr:53 slept:7.1 weight:74kg

Lake Merritt. No energy and dead legs. Don't know why as I haven't done anything since Monday.

TE 2.6

Friday May 3, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
ahr:100 rhr:53 slept:6.8 weight:74.4kg

BART and WCHC

Thursday May 2, 2019 #

Walking 1:00:00 [1] 4.0 km (15:00 / km)
rhr:53 slept:8.0 weight:74.1kg

Took ferries to Sausilito for lunch with Jill, Sabine and Margaret. Not much exercis.

Wednesday May 1, 2019 #

Walking 1:20:00 [2] 7.0 km (11:26 / km)
ahr:100 rhr:53 slept:6.7 weight:73.9kg

WCHC and BART.

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