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Training Log Archive: evancuster

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Walking21 20:40:00 69.41(17:52) 111.7(11:06)
  Strength training9 9:35:00
  Running9 5:10:07 24.28 39.07 215
  Stretching & rolling5 1:13:00
  Table Tennis Singles2 1:05:00
  Ping Pong3 1:00:00
  Exercycle1 14:00 0.1(2:26:18) 0.15(1:30:55) 3
  Total37 38:57:07 93.78 150.92 217
  [1-5]36 37:07:29
averages - sleep:7.4 rhr:52 weight:74.4kg

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Tuesday Dec 31, 2019 #

Running 25:00 [2] 2.7 km (9:16 / km)
rhr:51 slept:7.9

Slow slog on the beach at Club Med.

Walking 1:15:00 [1] 7.0 km (10:43 / km)

15319 steps

Table Tennis Singles 45:00 [1]

Won all 3 games including against the GO. Also played a number of games before and after the tournament.

Monday Dec 30, 2019 #

Strength training 40:00 [3]
rhr:50 slept:9.2

No bar bells at Club Med, but used machines and dumbbells for a abbreviated workout.

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:50 slept:9.2

11621 steps.

Sunday Dec 29, 2019 #

Running (Treadmill intervals) 20:00 [4]
rhr:53 slept:8.5

Treadmill intervals at Club Med.

Walking 45:00 [1] 5.0 km (9:00 / km)

10987 steps.

Saturday Dec 28, 2019 #

Walking 45:00 [1] 3.0 km (15:00 / km)
rhr:51 slept:3.0

Long day traveling to Club Med. Took a red eye to Dallas, waited 3.5 hours for our connection to Ixtapa still managed to get 6890 steps.

Friday Dec 27, 2019 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:51

MTZ

14662 steps

Thursday Dec 26, 2019 #

Strength training 1:10:00 [4]
rhr:51 slept:7.9 weight:75kg

Wednesday Dec 25, 2019 #

Stretching & rolling 19:00 [1]

10 AM

Running (Treadmill intervals) 28:00 intensity: (1:45 @0) + (26 @1) + (44 @2) + (5:23 @3) + (10:57 @4) + (8:45 @5) 4.0 km (7:00 / km) +40m 6:40 / km
ahr:140 max:167 rhr:50 slept:7.0 weight:75.1kg

TE 3.3

Tuesday Dec 24, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:50 slept:7.0 weight:74.9kg

BART and WCHC

12500 steps

Monday Dec 23, 2019 #

Strength training 1:10:00 [4]
rhr:50 slept:8.1 weight:74.5kg

Stretching & rolling 15:00 [1]

Table Tennis Singles 20:00 [1]

Sunday Dec 22, 2019 #

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

9104 steps.
1 PM

Running (Intervals) 36:59 intensity: (2:33 @2) + (14:45 @3) + (16:46 @4) + (2:55 @5) 5.09 km (7:16 / km)
ahr:136 max:160 rhr:52 slept:5.5 weight:74kg

Lake Merritt. Ran 1:00-1:15 and then walked 1:00-0:45 Not as good an effort as last week.

TE 3.2

Saturday Dec 21, 2019 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:52 weight:74kg

Drove up to Placerville and saw Jen and Jeff. No time to do any exercise.

5200 steps.

Friday Dec 20, 2019 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 weight:74.9kg

MTZ

11065 steps.

Thursday Dec 19, 2019 #

Walking 1:05:00 [2] 5.4 km (12:02 / km)
rhr:52 slept:6.7 weight:74.6kg

Walked to Honey Baked Ham and back.

Strength training 1:05:00 [4]

Stretching & rolling 17:00 [1]

Wednesday Dec 18, 2019 #

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

7702 steps

Stretching & rolling 15:00 [1]

11 AM

Running (Treadmill intervals) 21:00 intensity: (55 @1) + (45 @2) + (2:51 @3) + (7:37 @4) + (8:52 @5) 3.4 km (6:11 / km) +34m 5:53 / km
ahr:145 max:172 rhr:52 slept:7.0 weight:74kg

Tuesday Dec 17, 2019 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:7.0 weight:74.7kg

WCHC (half day) and walk to and from shoe shop on Lake Shore.

10000 steps

Monday Dec 16, 2019 #

Strength training 1:10:00 [4]
rhr:52 slept:6.9 weight:74.4kg

Couldn't do lunges with weights. Legs tired from yesterday.

Sunday Dec 15, 2019 #

10 AM

Running 38:34 intensity: (17 @0) + (3 @1) + (14 @2) + (7:55 @3) + (30:05 @4) 5.04 km (7:39 / km)
ahr:138 max:148 rhr:52 slept:8.3 weight:74.3kg

Lake Merritt, steady run.

TE 3.3

Running (Intervals) 36:15 intensity: (5:27 @3) + (16:57 @4) + (13:51 @5) 5.02 km (7:13 / km)
ahr:146 max:169

After first lap of steady running, did 1 minute intervals of running fairly hard,and then walking one minute. Actually did 5 K in 2min 15 sec faster than steady run, and got a better aerobic workout.

TE 3.8

15736 steps

Saturday Dec 14, 2019 #

Walking 1:45:00 [0] 5.8 km (18:06 / km)
rhr:52 slept:6.8 weight:73.8kg

Walk with Jill around Lake.

12726 steps

Friday Dec 13, 2019 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
rhr:52 slept:6.7 weight:74.5kg

MTZ

10589 steps.

Thursday Dec 12, 2019 #

Strength training 1:00:00 [4]
rhr:53 slept:6.6 weight:74.2kg

Wednesday Dec 11, 2019 #

Walking 45:00 [1] 3.0 km (15:00 / km)

Took BART and free bus shuttle to Walnut Creek to do some shopping and lunch.

8732 steps
9 AM

Exercycle (Intervals) 14:00 intensity: (33 @1) + (1:23 @2) + (3:10 @3) + (4:14 @4) + (4:40 @5) 0.15 km (1:30:55 / km) +3m 1:23:50 / km
ahr:139 max:165 rhr:52 slept:7.5 weight:74kg

TE 2.7

Tuesday Dec 10, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:7.1 weight:74.3kg

BART and WCHC

12944 steps

Monday Dec 9, 2019 #

Strength training 1:10:00 [4]
rhr:51 slept:8.2 weight:74.3kg

Stretching & rolling 7:00 [1]

Sunday Dec 8, 2019 #

10 AM

Running 45:08 intensity: (15 @0) + (3 @1) + (1:29 @2) + (6:19 @3) + (33:18 @4) + (3:44 @5) 5.65 km (8:00 / km) +111m 7:17 / km
ahr:140 max:161 rhr:51 slept:6.8 weight:74.6kg

Rose Garden run. Pretty good. Fairly consistent at about 45 minutes.

TE 3.6

10025 steps

Saturday Dec 7, 2019 #

Walking 1:30:00 [1] 4.5 km (20:00 / km)
rhr:53 slept:7.4 weight:74.6kg

Walk with Jill to cleaners, Peet's and then lunch at Szechuan Village. Back via Grand instead of near Lake because of potential for heavy rain.

9476 steps.

Friday Dec 6, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:55 slept:6.8 weight:73.9kg

BART and WCHC

13595 steps.

Thursday Dec 5, 2019 #

Walking 30:00 [1] 6.0 km (5:00 / km)

8486 steps.

Ping Pong 15:00 [1]

10 AM

Running (Treadmill intervals) 21:01 intensity: (2:10 @0) + (43 @1) + (13 @2) + (3:33 @3) + (5:40 @4) + (8:42 @5) 3.1 km (6:47 / km) +30m 6:28 / km
ahr:139 max:168 rhr:54 slept:6.8 weight:73.9kg

Treadmill intervals 2 min x 5 with 1.0-1.5 min rest from 9 to 11.5 km/hr

TE 3.1

Wednesday Dec 4, 2019 #

Strength training 1:05:00 [4]
rhr:54 slept:7.1 weight:73.9kg

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

4500 steps

Tuesday Dec 3, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:54 slept:6.9 weight:74.3kg

BART and WCHC

13209

Monday Dec 2, 2019 #

Ping Pong 30:00 [1]

Staff resident Tournament semi finals and finals. Marsel and I won the championship against Kai and Fleur, an unexpected upset.
9 AM

Running 38:10 intensity: (11 @0) + (5 @1) + (3 @2) + (3:10 @3) + (27:43 @4) + (6:58 @5) 5.07 km (7:31 / km)
ahr:143 max:167 rhr:54 slept:7.0 weight:74.4kg

Fairly good run around the lake, particularly in the beginning and at the end. Slowed down a lot in the middle.

TE 3.4

12184 steps

Sunday Dec 1, 2019 #

Strength training 1:05:00 [4]
rhr:54 slept:7.3 weight:74.2kg

Was a little nervous, since it will have been a week since my last workout tomorrow because of the schedule changes due to Thanksgiving. However, it went well. I even increased dead lift up to 170 lbs, and started using the weights with lunges again after my fall about 2 weeks ago.

Ping Pong 15:00 [1]

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