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Training Log Archive: evancuster

In the 7 days ending Jan 24:

activity # timemileskm+m
  Walking9 7:13:28 22.65(19:08) 36.45(11:54) 1
  Walking with Jill1 2:12:42 4.01(33:04) 6.46(20:33)
  Strength training2 2:00:00
  Running1 33:23 3.13(10:41) 5.03(6:38)
  Rowing1 29:44 4.35(6:50) 7.0(4:15)
  Total12 12:29:17 34.14 54.94 1
  [1-5]12 9:48:19
averages - sleep:7.4 rhr:41 weight:72.5kg

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MoTuWeThFrSaSu

Sunday Jan 24 #

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

10 AM

Running 33:23 intensity: (3 @1) + (6 @2) + (1:09 @3) + (4:32 @4) + (27:33 @5) 5.03 km (6:38 / km)
ahr:155 max:168 rhr:50 slept:7.5 weight:72.7kg

Lake Merritt run. Best run in a long time. Still did intervals 1:30 hard run, 0:30 recovery. Wish I could keep my pace up by running steadily. Concentrated on keeping the tempo up when running and not to slow down too much on the inclines. Previous PR in last few years was 33:41 at the end of November 2020. My all time PR for Lake Merritt since moving to SPT was 28:15 on 2/27/15 when I ran the Couples Relay with Penny. Haven't broken 20 minutes since then, with the next best run of 31:32 on 5/26/19.

Beat the rain.

Saturday Jan 23 #

Walking 25:00 [1] 2.2 km (11:22 / km)

10 AM

Walking with Jill 2:12:42 intensity: (2:08:07 @0) + (1:41 @1) + (1:07 @2) + (1:46 @3) + (1 @4) 6.46 km (20:33 / km)
ahr:81 max:137 rhr:49 slept:7.8 weight:72.3kg

Bird walk on Alameda mudflats and Bay Farm Island.

Friday Jan 22 #

Walking 40:00 [1] 3.4 km (11:46 / km)

12525 steps.
11 AM

Walking 1:03:11 intensity: (3:42 @0) + (32:16 @1) + (20:22 @2) + (6:51 @3) 5.36 km (11:48 / km) +1m 11:47 / km
ahr:106 max:120

Thursday Jan 21 #

Strength training 1:00:00 [4]
rhr:5 slept:7.0 weight:72.7kg

Walking 1:10:00 [1] 5.7 km (12:17 / km)

8550 steps.

Wednesday Jan 20 #

Walking 56:00 [3] 4.7 km (11:55 / km)

11100 steps.
11 AM

Walking 31:17 intensity: (28:50 @0) + (1:31 @1) + (20 @2) + (36 @3) 2.69 km (11:37 / km)
ahr:91 max:113

Tuesday Jan 19 #

Walking 53:00 [1] 4.4 km (12:03 / km)

6600 steps.
11 AM

Rowing 29:44 intensity: (19 @0) + (25 @1) + (27 @2) + (4:48 @3) + (19:50 @4) + (3:55 @5) 7.0 km (4:15 / km)
ahr:142 max:160 rhr:51 slept:6.5 weight:72.4kg

Monday Jan 18 #

Strength training 1:00:00 [4]
rhr:51 slept:8.0 weight:72.4kg

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

7872 steps.

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