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Training Log Archive: evancuster

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  Walking30 18:50:58 62.96(17:58) 101.32(11:10) 260
  Strength training8 8:58:00
  Walking with Jill4 6:27:54 11.76(32:59) 18.92(20:30) 145
  Rowing4 1:57:08 17.4(6:44) 28.0(4:11)
  Running6 1:45:16 9.01(11:41) 14.49(7:16)
  Exercycle3 17:08 0.68(25:19) 1.09(15:44)
  Total41 38:16:24 101.8 163.83 404
  [1-5]40 28:16:58
averages - sleep:7.6 rhr:47 weight:72.8kg

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Monday Aug 31, 2020 #

Strength training 1:06:00 [4]
rhr:48 slept:7.5 weight:72.4kg

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

7000 steps.

Sunday Aug 30, 2020 #

10 AM

Running 6:46 intensity: (18 @0) + (22 @1) + (1:59 @2) + (2:58 @3) + (1:09 @4) 0.87 km (7:48 / km)
ahr:122 max:144 rhr:48 slept:7.3 weight:72.4kg

Tried to do a little run, even though I knew I probably shouldn't. However, the air was relatively clear for a change and I really wanted to run. Didn't even get a K before I started feeling a twinge in my left calf, so I stopped right away. Eased off, and didn't bother me for the remainder of the walk around the ake.

Walking 43:18 intensity: (1:59 @0) + (36:57 @1) + (2:10 @2) + (2:12 @3) 4.38 km (9:53 / km)
ahr:104 max:115

Walked the remainder of the way around the lake.

Saturday Aug 29, 2020 #

10 AM

Walking 1:03:11 intensity: (50:13 @0) + (1:09 @1) + (10:23 @2) + (1:26 @3) 5.64 km (11:12 / km) +1m 11:11 / km
ahr:98 max:118 rhr:48 slept:8.0 weight:72.9kg

Lake Merritt.

11704 steps.

Friday Aug 28, 2020 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
rhr:47 slept:7.6 weight:73.2kg

9800 steps.

Bad air day. Just walked in hallway.

Thursday Aug 27, 2020 #

Strength training 1:06:00 [4]
rhr:48 slept:7.4 weight:73kg

Walking 35:00 [1] 3.0 km (11:40 / km)

6915 steps.

Wednesday Aug 26, 2020 #

10 AM

Rowing 29:12 intensity: (27 @0) + (18 @1) + (21 @2) + (2:02 @3) + (7:41 @4) + (18:23 @5) 7.0 km (4:10 / km)
ahr:148 max:160 rhr:47 slept:7.7 weight:73.2kg

New PR for 7 K. 29:05

Tuesday Aug 25, 2020 #

Walking 40:00 [1] 4.0 km (10:00 / km)

10600 steps.
11 AM

Walking 50:08 intensity: (11:49 @0) + (22:18 @1) + (11:29 @2) + (4:32 @3) 4.24 km (11:49 / km) +24m 11:29 / km
ahr:104 max:122 rhr:47 slept:7.6 weight:73kg

Walk to Piedmont Grocery and back.

Monday Aug 24, 2020 #

8 AM

Running 11:03 intensity: (8 @0) + (6 @1) + (5 @2) + (4:19 @3) + (4:36 @4) + (1:49 @5) 1.52 km (7:17 / km)
ahr:138 max:156 rhr:48 slept:8.0 weight:73kg (injured)

Tried to do a run, but only got 1.5 km before I re-injured my left calf. Stopped and walked the rest of the way around the lake. Will not do a run next week and hope it heals up.

Walking 37:03 intensity: (2:57 @1) + (31:34 @2) + (2:32 @3) 3.62 km (10:15 / km) +3m 10:12 / km
ahr:112 max:122

Finished walking around the lake.

Sunday Aug 23, 2020 #

Strength training 1:06:00 [4]
rhr:48 slept:8.2 weight:73.2kg

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

7763 steps.

Saturday Aug 22, 2020 #

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

11500 steps total today.
10 AM

Walking 1:03:12 intensity: (38:40 @0) + (15:51 @1) + (2:10 @2) + (6:31 @3) 5.62 km (11:15 / km) +5m 11:12 / km
ahr:98 max:124 rhr:46 slept:7.5 weight:73kg

Walk around Lake Merritt. Air quality pretty bad, but I hadn't walked outside in days, so wore my N95 mask and did a loop around the lake.

Friday Aug 21, 2020 #

Walking 40:00 [1] 4.0 km (10:00 / km)
rhr:46 slept:7.4 weight:72.8kg

Walks in hallway and went to Whole Foods and Trader Joes'

7400 steps

Thursday Aug 20, 2020 #

Strength training 1:10:00 [4]
rhr:48 slept:7.5 weight:72.8kg

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

7500 steps.

Wednesday Aug 19, 2020 #

Walking 1:00:00 [2] 4.0 km (15:00 / km)
rhr:48 slept:8.0 weight:73.1kg

Air quality very bad. Did multiple walks in hallway. Longest was 16 laps, 2 km, 24 minutes.

Tuesday Aug 18, 2020 #

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

6600 steps.
11 AM

Rowing 29:07 intensity: (24 @0) + (10 @1) + (12 @2) + (4:37 @3) + (11:34 @4) + (12:10 @5) 7.0 km (4:10 / km)
ahr:146 max:164 rhr:47 slept:8.0 weight:72.9kg

Usual 7 km 30:00 row with intervals.

Monday Aug 17, 2020 #

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

8000 steps.
1 PM

Walking 19:35 intensity: (1:24 @0) + (4:07 @1) + (11:23 @2) + (2:37 @3) + (4 @4) 1.52 km (12:52 / km)
ahr:110 max:140 rhr:47 slept:8.0 weight:72.9kg

Walk to and back from bank.

Sunday Aug 16, 2020 #

10 AM

Running 13:03 intensity: (45 @0) + (16 @1) + (47 @2) + (4:41 @3) + (5:15 @4) + (1:19 @5) 1.82 km (7:10 / km)
ahr:132 max:158 rhr:46 slept:7.7 weight:72.7kg

Lake Merritt. Started my usual interval run. However, started feeling a little ache in my left calf low down near the insertion into the Achilles tendon. Decided to stop and walk the rest of the way.

Walking 21:01 intensity: (5:56 @1) + (11:08 @2) + (3:57 @3) 2.12 km (9:56 / km) +3m 9:53 / km
ahr:110 max:120

Running 3:01 intensity: (37 @2) + (2:15 @3) + (9 @4) 0.37 km (8:08 / km)
ahr:125 max:136

Decided to try to run again, but ache was still there, so stopped again.

Walking 8:57 intensity: (1:27 @0) + (4:42 @1) + (1:41 @2) + (1:07 @3) 0.79 km (11:16 / km) +7m 10:50 / km
ahr:106 max:126

Saturday Aug 15, 2020 #

9 AM

Walking with Jill 1:30:50 intensity: (1:30:43 @0) + (6 @1) + (1 @3) 5.24 km (17:20 / km) +1m 17:19 / km
ahr:78 max:106 rhr:48 slept:7.3 weight:73kg

Walk with Jill along Alameda beach path. Left at 9:30 to try to avoid the worst of the heat.

11000 steps.

Friday Aug 14, 2020 #

10 AM

Walking 1:13:48 intensity: (55:42 @0) + (13:11 @1) + (2:05 @2) + (2:50 @3) 5.75 km (12:51 / km) +116m 11:40 / km
ahr:92 max:118 rhr:48 slept:7.2 weight:72.8kg

Extended Rose Garden walk.

12092 steps.

Thursday Aug 13, 2020 #

Strength training 1:10:00 [4]

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

5000 steps.
10 AM

Exercycle 6:20 intensity: (21 @0) + (24 @1) + (33 @2) + (2:44 @3) + (2:18 @4) 0.75 km (8:23 / km)
ahr:125 max:139 rhr:47 slept:7.0 weight:72.8kg

Wednesday Aug 12, 2020 #

10 AM

Rowing 29:31 intensity: (50 @0) + (13 @1) + (12 @2) + (4:53 @3) + (10:53 @4) + (12:30 @5) 7.0 km (4:13 / km)
ahr:144 max:159 rhr:47 slept:7.2 weight:72.8kg

Usual intervals. 20 seconds all out, 40 seconds recovery.

Tuesday Aug 11, 2020 #

10 AM

Walking 1:01:18 intensity: (38:24 @0) + (16:08 @1) + (1:28 @2) + (5:18 @3) 5.33 km (11:30 / km)
ahr:98 max:127 rhr:49 slept:7.7 weight:73.4kg

Lake Merritt

11242 total steps.

Monday Aug 10, 2020 #

Strength training 1:10:00 [4]
rhr:49 slept:7.3 weight:72.8kg

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

5000 steps
10 AM

Exercycle 5:46 intensity: (1:04 @0) + (21 @1) + (29 @2) + (2:24 @3) + (1:28 @4) 0.09 km (1:07:51 / km)
ahr:118 max:144

Sunday Aug 9, 2020 #

10 AM

Running 21:13 intensity: (15 @0) + (10 @1) + (1:28 @2) + (9:28 @3) + (6:55 @4) + (2:57 @5) 2.89 km (7:21 / km)
ahr:134 max:161 rhr:47 slept:8.0 weight:72.8kg

Ran half way around the lake. Decided to stop before I injured myself again.

Walking 25:44 intensity: (2:17 @0) + (19:46 @1) + (1:04 @2) + (2:37 @3) 2.24 km (11:28 / km) +4m 11:21 / km
ahr:103 max:132

Walked the second half around the lake.

10323 steps.

Saturday Aug 8, 2020 #

11 AM

Walking with Jill 1:01:45 intensity: (54:23 @0) + (4:16 @1) + (1:13 @2) + (1:53 @3) 2.38 km (25:57 / km)
ahr:87 max:128 rhr:50 slept:7.6 weight:72.4kg

Albany bulb. FIrst time we've ever been there.

8108 steps.

Walking with Jill 25:56 intensity: (5:06 @0) + (3:34 @1) + (5:56 @2) + (9:46 @3) + (44 @4) + (50 @5) 1.09 km (23:44 / km) +2m 23:33 / km
ahr:112 max:184

Friday Aug 7, 2020 #

Strength training 1:10:00 [4]
rhr:47 slept:7.5 weight:72.7kg

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

8911 steps
11 AM

Exercycle 5:02 intensity: (3 @2) + (4:38 @3) + (21 @4) 0.25 km (20:13 / km)
ahr:128 max:136

Thursday Aug 6, 2020 #

11 AM

Walking 16:24 intensity: (1:06 @0) + (14:14 @1) + (1:04 @3) 1.28 km (12:51 / km) +17m 12:04 / km
ahr:102 max:107 rhr:47 slept:7.7 weight:72.6kg

SPT loop.
3 PM

Walking 28:42 intensity: (11:28 @0) + (14:18 @1) + (1:15 @2) + (1:41 @3) 2.25 km (12:47 / km) +37m 11:49 / km
ahr:100 max:111

4993 steps.

Wednesday Aug 5, 2020 #

10 AM

Rowing 29:18 intensity: (30 @0) + (29 @1) + (9 @2) + (2:54 @3) + (7:03 @4) + (18:13 @5) 7.0 km (4:11 / km)
ahr:148 max:162 rhr:47 slept:7.3 weight:72.8kg

Intervals. 29:10 a PR for 7 K

Walking 37:37 intensity: (15:11 @0) + (19:50 @1) + (31 @2) + (2:05 @3) 2.9 km (12:59 / km) +37m 12:13 / km
ahr:94 max:111

9723 steps.

Tuesday Aug 4, 2020 #

11 AM

Walking 57:56 intensity: (57:32 @0) + (19 @1) + (5 @3) 5.33 km (10:52 / km) +1m 10:52 / km
ahr:69 max:104

Lake Merritt.

10820 steps.

Monday Aug 3, 2020 #

Strength training 1:00:00 [4]
rhr:46 slept:8.0 weight:72.7kg

Sunday Aug 2, 2020 #

Running 25:01 [4] 3.5 km (7:09 / km)
rhr:47 slept:6.7 weight:72.4kg

Intervals around the lake. Didn't push it, but got recurrent calf pull about 3/4 around the lake. Wasn't as bad as last week. Could walk home fairly normally.

Walking 19:38 [2] 1.7 km (11:33 / km)
(injured)

Walk back home after repulled muscle in calf.
10 AM

Running 25:09 intensity: (17 @0) + (9 @1) + (46 @2) + (8:18 @3) + (7:35 @4) + (8:04 @5) 3.53 km (7:07 / km)
ahr:141 max:179

Walking 18:26 intensity: (1:56 @0) + (14:29 @1) + (1:40 @2) + (21 @3) 1.63 km (11:20 / km) +6m 11:09 / km
ahr:104 max:114

Saturday Aug 1, 2020 #

Walking with Jill 1:44:42 [0] 5.1 km (20:32 / km) +67m 19:16 / km
rhr:44 slept:7.2 weight:72.7kg

Walked with Jill to Rose Garden, then up to Oakland Ave., around Olive, down to Grand. Stopped at Mama-Oakland to pick up a sandwich and cannoli for lunch.
10 AM

Walking with Jill 1:44:41 intensity: (50:05 @0) + (9:17 @1) + (13:06 @2) + (31:25 @3) + (48 @4) 5.11 km (20:29 / km) +75m 19:05 / km
ahr:102 max:145

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