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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hughmac4

In the 28 days ending Feb 28, 2010:

activity # timemileskm+ftload
  Running9 9:09:47 52.85(10:24) 85.05(6:28) 7251735.6
  Skiing2 2:42:05 7.36(22:02) 11.84(13:41)154.9
  Total11 11:51:52 60.21(11:49) 96.9(7:21) 7251890.5
  [1-5]11 11:25:32
averages - sleep:8.5 rhr:46 weight:158.2lbs

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Sunday Feb 28, 2010 #

Event: DVOA Batsto
 
Event: Ugly Mudder 7.2mi Trail Run
 
11 AM

Running race 1:15:41 [4] 6.75 mi (11:13 / mi) +1359ft 9:25 / mi
shoes: Inov-8 Mudroc 290

Ugly Mudder. Pretty rough snow race at Mt Penn. I placed 43rd though, which was probably due to my aggressive style more than physical conditioning. Fun stuff! Chris Gross did well, others were there but I didn't connect. Fun place for an event, my first trail race ever! More when I'm less woozy from the beers. :)

Oh, and it would have been a 5 intensity, but there was a lot of stopping and walking up hills because of the crowd ahead.
C • Congratulations 3

Saturday Feb 27, 2010 #

Running 26:20 [1] 3.0 mi (8:47 / mi)
shoes: Asics Gel DS Trainer 12

Ran over to the Penn bookstore and back for a baby book. Nicer out than I thought, wish I'd run longer earlier. Might head to Ugly Mudder tomorrow on a whim, since the Wanderers will all be there anyway, and Hill Repeats are cancelled.
C • Ugly Mudder 3

Sunday Feb 21, 2010 #

Note

Yum, beer. June's first beer is a Seebarsch Schwarzbier (by Schuylkill River Brewing Co., my brewing alter ego), and it's on the boil:



10 AM

Running warm up/down 2:21 intensity: (41 @0) + (1:36 @1) + (4 @2) 0.25 mi (9:18 / mi)
ahr:118 max:136 shoes: Inov-8 Mudroc 290

C • Workout 1

Running warm up/down 3:27 intensity: (8 @0) + (37 @1) + (2:42 @2) 0.28 mi (12:19 / mi)
ahr:133 max:141 shoes: Inov-8 Mudroc 290

Running hills (4 x Valley Green) 1:13:49 intensity: (1:32 @1) + (11:23 @2) + (16:42 @3) + (43:59 @4) + (13 @5) 7.07 mi (10:26 / mi) +2920ft 7:30 / mi
ahr:161 max:175 shoes: Inov-8 Mudroc 290

Sunday Hill Repeats with the Wissahickon Wanderers! Sometime I'm going to make it to breakfast afterwards, too!

Pretty pooped from struggling through the snow yesterday, but loosened up after the 2nd lap pretty good. Fun, fast finish!

Saturday Feb 20, 2010 #

3 PM

Running (Crum 2 laps) 1:12:34 intensity: (8:00 @0) + (1:28 @1) + (41:01 @2) + (22:05 @3) 5.73 mi (12:40 / mi)
ahr:141 max:159 shoes: Inov-8 Mudroc 290

Nice day, Crum Woods in Swarthmore. Still a surprising amount of difficult snow, so it was hard to keep the HR in the zone.

Sunday Feb 14, 2010 #

Note

Forgot to mention a good fall at the end (last 10m!) of my run yesterday ... I guess I'd relaxed and was about to slow to a walk, when bam I'm down on the ice, right leg twisted under me. Thought I did something in my knee, but that feels fine today, while my calf feels a bit out of sorts. Bleh.
10 AM

Running warm up/down 10:00 [1] 0.8 mi (12:30 / mi)
shoes: Asics Gel Trail Attack 4

warm up/down for hills.

Running hills (2 x Valley Green) 54:04 intensity: (10:00 @2) + (10:00 @3) + (34:04 @4) 3.75 mi (14:25 / mi) +863ft 11:50 / mi
shoes: Asics Gel Trail Attack 4

First time out for Valley Green Inn Hill Repeats with the Wissahickon Wanderers. A great group of runners!

http://www.wanderersrunningclub.org/

The snow was tough! Good workout. Forgot my HR strap. :( Calf still a bit wonky from my fall yesterday, but it didn't bother me much.

Saturday Feb 13, 2010 #

4 PM

Running 1:15:17 intensity: (5:34 @0) + (5:53 @1) + (54:08 @2) + (9:42 @3) 7.64 mi (9:51 / mi)
ahr:138 max:157 slept:8.5 shoes: Asics Gel DS Trainer 12

Had to do something, so a little jog over to Fairmount Park. Treacherous! Should have worn my trail shoes. Nice to get out though.

Mile 3 I had to run about 300m through near-knee-deep snow. Oh boy!

Tuesday Feb 9, 2010 #

Note

School's out! Snow day tomorrow.

Monday Feb 8, 2010 #

Note

Oh my beautiful trail melting in the sun and warm(er) weather! :) Well, we might get another foot or more tomorrow night.

Welcome to Attackpoint, hughmac3!!

Sunday Feb 7, 2010 #

9 AM

Skiing 1:32:53 intensity: (11:16 @0) + (22:53 @1) + (18:49 @2) + (35:49 @3) + (4:06 @4) 4.61 mi (20:09 / mi)
ahr:139 max:167

home>Bartram's Garden
4 laps around the big field
>home

Worked on cleaning up the trail I cut yesterday, which was fun. Got faster each lap, so my 'grooming' was working out pretty good. Deep stuff! My skis are crap from the early 70's and boots are from the late 80s and falling apart. Wish I had new stuff, but I know if I buy new gear it will never snow again. :) I've only actually skied a few times since the 80s so definitely not worth an investment, and still fun!

Saturday Feb 6, 2010 #

4 PM

Skiing 1:09:12 [3] 2.75 mi (25:10 / mi)

Another big snow (28" listed? I think it was less, but it was awesome), so broke out the skis again. Down to Bartram's Garden, around the field, and back. Soo fun, the looks and comments of people in my hood. Forgot my HR monitor.

Thursday Feb 4, 2010 #

6 PM

Running warm up/down 13:53 intensity: (18 @0) + (10 @1) + (37 @2) + (12:46 @3) + (2 @4) 1.61 mi (8:37 / mi) +164ft 7:52 / mi
ahr:138 max:148 shoes: Asics Gel DS Trainer 12

home>franklin field

Definitely something wrong (probably with me?) with Garmin direct upload. I was careful to run in zone 2 (on my watch, on AttackPoint, on SportTracks), so it looks like it's off by one zone? Hmm.

Running intervals (5x440s) 19:51 intensity: (2 @2) + (8:39 @3) + (5:41 @4) + (5:29 @5) 2.45 mi (8:06 / mi)
ahr:154 max:182 shoes: Asics Gel DS Trainer 12

Really just went down to say hi to the Penn Running Club and find out what lane (it's lane 5) is the 1/4 mile (NOT 400m!) lane.

So while I was there did a few 440s, fairly slowly. It was just the perfectly wrong temp, started out w/o windsuit and was too cold, put on the top was too hot, wrists still too cold. Plus the lacrosse players nearly missing me with lacrosse balls several times had me spooked. :)

Fumbled the lap button a few times too ... is it me or is the lap button on the 305 just a bit too 'slow' to beep? I kept thinking I'd missed it, and pressed it twice at least once. FUN GPS track ... shockingly accurate.

1:24
1:20
1:26
1:27
1:27

Running warm up/down 16:54 intensity: (2:11 @2) + (14:43 @3) 1.62 mi (10:26 / mi) +164ft 9:31 / mi
ahr:136 max:148 shoes: Asics Gel DS Trainer 12

franklin field>home

Running 16:54 intensity: (2:11 @2) + (14:43 @3) 1.62 mi (10:26 / mi)
ahr:136 max:148

test

Wednesday Feb 3, 2010 #

Running 48:32 intensity: (8:53 @1) + (36:42 @2) + (2:57 @3) 8.46 km (5:44 / km) +469ft 5:17 / km
ahr:136 max:146

Something's odd with the HR/intensity upload direct from the Garmin ... I've got it all lined up (zones on the Garmin & AttackPoint, & SportTracks for good measure) ... and the Garmin upload isn't lining up right. I don't feel like playing tonight though. :)

edit: I figured out the problem ... the 305 adds the HR Zone to the data at runtime, NOT at upload time. So should be good to go in the future.

I shifted all of my HR zones because my max HR (measured) seems to be 184, not 178 (calculated). That FEELS right too, at 138 HR instead of 134 ... a surprising difference.

Monday Feb 1, 2010 #

12 PM

Running (Level 8 Classic Hills) 40:10 intensity: (23 @0) + (3 @1) + (10 @2) + (3:50 @3) + (15:15 @4) + (20:29 @5) 5.02 mi (8:00 / mi) +1312ft 6:25 / mi
ahr:165 max:184 rhr:46 slept:8.5 weight:158.2lbs shoes: Asics Gel DS Trainer 12

Well, got to the gym at least for a bit today, pleasantly surprisingly low weight, muscles must have atrophied over the course of the week. :) Started off slow, but couldn't help but speed up to too fast. Who knew I could hit 184 HR? I thought my max was supposed to be 177. Nearing the < 200 resting HR + weight goal already at 204.2. Nice!

My HR was off (high, like usual) for the first 7 or 8 minutes ... extrapolatable though.

I love the Garmin input Ken, if you're listening! Super cool graphing, you can really see what was going on on the treadmill ... incline spikes, then my slowdown/cooldown, then speedup to a silly conclusion. Forgot to take the right splits though ... it's easy to get spoiled with the GPS!

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