Training Log Archive: evancusterIn the 7 days ending Jul 12, 2009:
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Sunday Jul 12, 2009 #
Running (Trail) 51:20 [5] 7.9 km (6:30 / km) +180m 5:50 / km
ahr:149 max:168 weight:76.4kg
Weight down to 168.5 and waist is 32.25. Lost about 4 pounds and 3/4 inch on my waist since I gave up Flomax and started exercising almost every day. Feel good. Goal is 165 and 32 inches.
Good run at Briones today. Ran same route as 4 weeks ago, but about 4 minutes faster.
Good run at Briones today. Ran same route as 4 weeks ago, but about 4 minutes faster.
Saturday Jul 11, 2009 #
Spinning 55:00 [5]
Weight training upper bod 30:00 [3]
Weight training legs 15:00 [3]
Abs & stretching 15:00 [2]
Friday Jul 10, 2009 #
Running (Treadmill) 6:00 [2]
Plan was to run a 5 k time trial on the treadmill, but legs were tired and my right knee ached a bit, so aborted that and did the exercycle instead.
Exercycle 26:00 [5]
Moved up to level 12. Had to stand the last 30 seconds of the last hill.
Thursday Jul 9, 2009 #
Abs & stretching 15:00 [2]
Weight training legs 15:00 [3]
Weight training upper bod 30:00 [3]
Stairmaster 32:00 [5]
ahr:144 max:163
Pyramid intervals up to level 15 and then back to 10, 1 min each, x3. First time in a long time to do the starimaster.
Wednesday Jul 8, 2009 #
Running (Treadmill) 33:00 [5] 3.2 mi (10:19 / mi)
ahr:154 max:170
3 sets of pyramid intervals up to 7 min/mile and back, and a final 1 minute of hill @ 10% grade.
Tuesday Jul 7, 2009 #
Weight training upper bod 30:00 [3]
Weight training legs 15:00 [3]
Abs & stretching 15:00 [2]
Elliptical 30:00 [4]
Didn't feel too energetic today. Did hill protocol. Finally got into it, and had a pretty good work out.
Monday Jul 6, 2009 #
Walking 1:08:00 [2] 5.0 km (13:36 / km)
Walk south along the bluff at Sea Ranch with Jill.