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Training Log Archive: evancuster

In the 7 days ending Nov 22:

activity # timemileskm+m
  Walking9 7:03:26 18.77 30.21 30
  Walking with Jill1 2:28:49 4.02(37:01) 6.47(23:00)
  Strength training2 2:02:00
  Running1 33:53 3.12(10:52) 5.02(6:45) 1
  Rowing1 29:09 4.35(6:42) 7.0(4:10)
  Total12 12:37:17 30.26 48.7 31
  [1-5]12 9:10:48
averages - sleep:7.6 rhr:50 weight:72.3kg

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MoTuWeThFrSaSu

Sunday Nov 22 #

Walking 30:00 [1] 2.5 km (12:00 / km)

11500 steps.
10 AM

Running 33:53 intensity: (6 @1) + (3 @2) + (1:57 @3) + (7:46 @4) + (24:01 @5) 5.02 km (6:45 / km) +1m 6:44 / km
ahr:153 max:166 rhr:50 slept:7.5 weight:72.6kg

Lake Merritt run. Best time this year.

Saturday Nov 21 #

Walking 30:00 [1] 2.5 km (12:00 / km)

13225 steps.
10 AM

Walking with Jill 2:28:49 intensity: (2:27:59 @0) + (20 @1) + (17 @2) + (13 @3) 6.47 km (23:00 / km)
ahr:72 max:113

Walk along Alameda mudflats over the bridge and along San Leandro Bay inlet.

Friday Nov 20 #

Walking 40:00 [1] 3.3 km (12:07 / km)

11730 steps.
10 AM

Walking 54:08 intensity: (51:27 @0) + (1:36 @1) + (1:05 @3) 4.47 km (12:06 / km) +30m 11:43 / km
ahr:86 max:105

Thursday Nov 19 #

Strength training 1:00:00 [4]
rhr:51 slept:7.1 weight:72.3kg

Walking 1:05:00 [1] 5.5 km (11:49 / km)

8440 steps.

Wednesday Nov 18 #

Walking 1:05:00 [1] 5.3 km (12:16 / km)

8000 steps.
11 AM

Rowing 29:09 intensity: (41 @0) + (22 @1) + (10 @2) + (5:21 @3) + (12:40 @4) + (9:55 @5) 7.0 km (4:10 / km)
ahr:143 max:161 rhr:50 slept:7.8 weight:72.3kg

Intervals. 20 seconds all out, 40 seconds recovery.

Tuesday Nov 17 #

Walking 1:00:00 [1]
rhr:50 slept:7.5 weight:72.3kg

9800 steps.
11 AM

Walking 19:18 intensity: (6:22 @0) + (9:08 @1) + (1:25 @2) + (2:23 @3) 1.64 km (11:48 / km)
ahr:102 max:117

Walk to and back from bank.

Monday Nov 16 #

Strength training 1:02:00 [4]
rhr:50 slept:8.0 weight:72kg

Walking 1:00:00 [1] 5.0 km (12:00 / km)

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