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Training Log Archive: evancuster

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Walking6 4:30:00 16.78(16:06) 27.0(10:00)
  Ping Pong2 1:45:00
  Orienteering1 1:40:39 3.9(25:48) 6.28(16:02) 304
  Barbell2 1:40:00
  Running1 21:00
  Exercycle1 18:00
  Hip exercises1 10:00
  Stretching & rolling1 10:00
  Total8 10:34:39 20.68 33.28 304
  [1-5]8 10:30:18
averages - sleep:7.6 weight:74.3kg

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Ping Pong 45:00 [2]

10 AM

Orienteering race 1:40:39 intensity: (4:21 @0) + (19:52 @1) + (20:00 @2) + (43:02 @3) + (13:24 @4) 6.28 km (16:02 / km) +304m 12:54 / km
ahr:119 max:149 slept:7.9 weight:74.5kg

Regular Brown course at Tilden. Forgot how unpleasant the terrain is. I had to throw a sock away because I just didn't want to spend another half hour picking out the burrs and foxtails. Too long for brown. Actual distance ran 6.3 km and 280 m climb. Think control 5/16 (162) was misplaced and spend 11 minutes hunting for it. Also, the last 2 controls were totally unnecessary. Except for 5, no big navigational errors, although I walked much of the course.

Saturday Oct 8, 2016 #

Walking 30:00 [2] 3.0 km (10:00 / km)
slept:7.6 weight:74.3kg

Fund raising event at Spring Lake Village. Most of the day sitting, etiher in a bus or at the dinner table.

Friday Oct 7, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:7.2 weight:74.3kg

Exercycle intervals 18:00 [4]
ahr:129 max:161

1 min intervals on bike as fast (115 rpm) as I could go with 1 minute rest x 5.

Thursday Oct 6, 2016 #

Barbell 50:00 [5]
slept:8.0 weight:73.7kg

Almost back to the weights pre-vacation. Still 5 lbs lighter on press and bench press.
Squat 120
Dead lift 165
Press 65
Bench press 95
Triceps extension 55
Biceps curls 50
Pushups 40
Pull ups 9.5

Ping Pong 1:00:00 [2]

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

Wednesday Oct 5, 2016 #

Running intervals 21:00 [5]
ahr:139 max:172 slept:7.1 weight:74.3kg

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

Tuesday Oct 4, 2016 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
slept:6.9 weight:74.3kg

MTZ

Monday Oct 3, 2016 #

Barbell 50:00 [5]
slept:8.6 weight:74.6kg

Hip exercises 10:00 [2]

Stretching & rolling 10:00 [1]

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

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