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Training Log Archive: evancuster

In the 7 days ending Feb 14:

activity # timemileskm+m
  Walking9 7:45:13 23.92(19:27) 38.5(12:05) 27
  Walking with Jill1 2:13:37 3.97(33:37) 6.4(20:53) 1
  Strength training2 2:09:00
  Running1 40:23 3.12(12:56) 5.03(8:02)
  Rowing1 29:27 4.35(6:46) 7.0(4:12)
  Total12 13:17:40 35.37 56.92 28
  [1-5]12 9:43:04
averages - sleep:7.7 rhr:50 weight:72.9kg

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MoTuWeThFrSaSu

Sunday Feb 14 #

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

10 AM

Running 40:23 intensity: (6 @0) + (5 @1) + (33 @2) + (16:32 @3) + (22:41 @4) + (26 @5) 5.03 km (8:02 / km)
ahr:136 max:151 rhr:49 slept:8.2 weight:72.9kg

Real slog around the lake. Legs just wouldn't move. Normally my heart rate gradually increases through the run. Today since I was getting slower and slower it actually fell.

Saturday Feb 13 #

Walking 25:00 [1] 2.0 km (12:30 / km)

11600 steps.
10 AM

Walking with Jill 2:13:37 intensity: (2:08:55 @0) + (2:27 @1) + (31 @2) + (1:44 @3) 6.4 km (20:53 / km) +1m 20:52 / km
ahr:82 max:127 rhr:50 slept:6.5 weight:73.2kg

Nice Alameda mud flats walk. Windy. Saw several new birds: northern pintail, american wigeon. ruddy duck, white winged scoter, Clark's grebe.

Friday Feb 12 #

Walking 40:00 [1] 3.1 km (12:54 / km)

12090 steps.
11 AM

Walking 24:57 intensity: (23:37 @0) + (1:19 @1) + (1 @3) 2.16 km (11:31 / km) +27m 10:51 / km
ahr:88 max:109

Walking 26:12 [0] 2.07 km (12:39 / km)
ahr:72 max:86

Thursday Feb 11 #

Strength training 1:07:00 [4]
rhr:50 slept:8.2 weight:72.7kg

Got a new dumbbell weight set made by Core. Can easily change weights in 5 lb increments by turning handle. Can now get up to 50 lbs each dumbbell.
Increased squats to 60 lb, 15 x3; bridges, 60 lb., 20 x 3; bench press 60 lb, 15 x3; lunges 40 lb, 10 x 3; one handed row, 30 lb, 15 x 3; added dead lift, 60 lbs, 10 x 1; and overhed triceps extension, 25 lbs, 10 x 1.

Walking 1:07:00 [1] 5.6 km (11:58 / km)

8400 steps.

Wednesday Feb 10 #

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

7600 steps.
10 AM

Rowing 29:27 intensity: (38 @0) + (13 @1) + (15 @2) + (8:50 @3) + (15:14 @4) + (4:17 @5) 7.0 km (4:12 / km)
ahr:139 max:155 rhr:50 slept:7.8 weight:72.7kg

Tuesday Feb 9 #

Walking 48:00 [1] 4.0 km (12:00 / km)

13853 steps.
11 AM

Walking 1:04:04 intensity: (35:08 @0) + (24:50 @1) + (9 @2) + (3:57 @3) 5.46 km (11:44 / km)
ahr:98 max:110 rhr:50 slept:7.5 weight:73.1kg

Lake Merritt walk.

Monday Feb 8 #

Strength training 1:02:00 [4]
rhr:50 slept:7.7 weight:72.7kg

Walking 1:10:00 [1] 5.8 km (12:04 / km)

8640 steps.

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