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Training Log Archive: evancuster

In the 7 days ending Oct 26, 2014:

activity

time

miles

Walking

6:08:00

22.68

(16:14)

36.5

(10:05)

Barbell

2:00:00

Orienteering

1:21:28

165

14 /

17c

82%

Running

56:00

5.28

(10:36)

8.5

(6:35)

143

Exercycle

37:00

Total

11:02:28

27.96

45.0

308

14 /

17c

82%

averages - sleep:8.9 weight:74.1kg

2:22

0:00

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Sunday Oct 26, 2014 #

Event: BAOC: Briones

Orienteering 1:21:28 [5] *** +165m
ahr:110 max:157 spiked:14/17c slept:8.0 weight:73.9kg

Brown course at Briones. Course had 2 butterfly loops which was interesting and broke up the long trail runs. Very physical. Messed up a bit on 1, 2 and 11. The latter was a creek bend. I was right there, but there actually was a creek junction, and I was looking up the smaller creek which seemed to be petering out, and I thought I was at the end. Had I gone about 2 meters further upstream, I would have seen the main creek bent, and there was the control. Lost at least 5 minutes.

Saturday Oct 25, 2014 #

Walking 25:00 [2] 3.0 km (8:20 / km)
slept:5.25 weight:74kg

Long travel day back home. Got up at 4:15 am (7:15 pm Friday evening, Calif time) to catch an early plane. Got home at 3:30 pm. Slept on and off on the plane.

Friday Oct 24, 2014 #

Running (Treadmill Intervals) 29:00 [5] 4.3 km (6:45 / km) +43m 6:25 / km
ahr:151 max:187 slept:9.0 weight:74.8kg

Intervals on the treadmill. 2 min @ 12 km/hr (5 min/km) x 5 with 2 min rest between intervals. It turned out to be 400 m intervals. I was reading Peter Gagarin's track interval workout. He did 400 x 4, but at 90-95 seconds each, whereas I took 2 minutes. No way I could have even run 30 seconds at that speed.

My maximal heart rate must be at least 187. I had been using 180.

Walking 1:30:00 [2] 9.0 km (10:00 / km)
slept:9.0 weight:74.8kg

Walked to and back from the gym. Then returned the car to the airport, and took the bus and train home.

Thursday Oct 23, 2014 #

Barbell 1:00:00 [5]
slept:8.5 weight:74.7kg

Increased weight slightly in squat and dead lift.
Squat 57kg
Press 36 kg
Dead lift 74 kg
Bench Press 48 kg
Triceps ext 21 kg
Biceps curls 32 kg
Push ups 20
Chin ups 6

Walking 48:00 [2] 5.0 km (9:36 / km)

To gym and back.

Wednesday Oct 22, 2014 #

Exercycle (Intervals) 37:00 [5]
ahr:147 max:170 slept:8.0 weight:74.6kg

4 min x 4 (except lost track of third interval and only went 3 min) keeping heart rate at least 160 but usually over 165. 3 min recovery between intervals. Initially tried to keep cadence at 115, but with subsequent intervals down to 112 and the last one less than 110, but still keeping heart rate up.

Walking 1:45:00 [2] 10.0 km (10:30 / km)

Tuesday Oct 21, 2014 #

Barbell 1:00:00 [5]
slept:6.8 weight:72.2kg

Same weight as last Thursday. Probably could increase squat and dead lift.

Walking 55:00 [2] 5.5 km (10:00 / km)

Monday Oct 20, 2014 #

Running (Intervals) 27:00 [5] 4.2 km (6:26 / km) +100m 5:45 / km
ahr:150 max:179 slept:7.5 weight:73.4kg

Intervals along beach road. Decided to try to do the 4x4 protocol as recommended by the Norwegian University of Science and Technology (NTNU) at Trondheim. One is supposed to exercise at 90% of maximal heart rate for 4 minutes X 4 with a 3 minute rest of easy walking between intervals. I did approximately that, although the first 2 intervals were broken up with a slight rest after 2 minutes each. The last set I noticed my heart rate would drift down, and I would have to put in some extra effort to get it back to 160.

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

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