Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hughmac4

In the 30 days ending Sep 30, 2010:

	activity	#	time	miles		km		+ft				load
	Orienteering	7	10:38:40	26.85		43.21		1900	8 /	18c	44%	743.7
	Running	8	6:45:05	46.46	(8:43)	74.77	(5:25)	3077				489.2
	Total	15	17:23:45	73.31		117.98		4977	8 /	18c	44%	1232.9
	[1-5]	15	17:23:43
averages - sleep:10 weight:161.6lbs

4:53

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Wednesday Sep 29, 2010 #

Note

Bleh, vacation really screwed up my schedule. Trying to dig out ... dig, dig, dig. US Champs and Mid-Atlantics coming up too.

Sunday Sep 26, 2010 #

Event: DVOA Rutgers Preserve

9 AM

Running 1:08:30 8.0 mi (8:34 / mi) +98ft 8:28 / mi
ahr:137 max:180 shoes: Asics Gel DS Trainer 12

Visiting Juliet's sis in Chicago, took a little run on the lake shore, through Loyola, etc. My HR did NOT ever get above 150, silly Garmin.

It's already seriously fall there. Coool and breezy. Brisk! Refreshing! I love running in that. Still I felt sluggish.

Saturday Sep 25, 2010 #

Event: Sloppy Cuckoo Half

Thursday Sep 23, 2010 #

Event: Wissahickon Wanderers Fall Trail Series #4

Monday Sep 20, 2010 #

12 PM

Running tempo (Grass) 40:50 5.1 mi (8:00 / mi) +443ft 7:24 / mi
ahr:151 max:172 weight:155lbs shoes: Asics Gel Trail Attack 4

gym > cemetery > 1/2 lap warmup > 3 laps tempo > 1/2 lap warmdown > gym

Beautiful day, actually starting to feel cool! Yay! But I was appreciating the warmth of the sun, thinking forward to the harshness of winter.

Sunday Sep 19, 2010 #

11 AM

Orienteering race (Score-O) 1:26:52 [1] ** 2.98 mi (29:09 / mi) +518ft 25:02 / mi
shoes: Asics Gel Trail Attack 4

DVOA 90-minute Score-O with Juliet & June! Awesome day, and we saw Gramps at the meet and Gram later on, too. Two mistakes -- trails weren't as bold in real life as on the map -- cost us ten minutes and a control (not enough time), as well as some anguish: June got her first O-scratch. I'm so proud!

We took the buggy, which was definitely too unwieldy. We need a backpack for her, for sure!

Friday Sep 17, 2010 #

12 PM

Running tempo (Cemetery - 3 laps) 36:52 [4] 4.54 mi (8:07 / mi) +322ft 7:37 / mi
shoes: Asics Gel DS Trainer 12

gym > cemetery > 3 laps > gym
GPS whacky till cemetery
Another awesome weather day ... I think fall is almost really here!

Thursday Sep 16, 2010 #

Event: Wissahickon Wanderers Fall Trail Series #3

12 PM

Running 43:00 [3] * 5.5 mi (7:49 / mi)
weight:166.5lbs shoes: Asics Gel DS Trainer 12

Out to the Zoo, over the bridge, and back Kelly Dr. with a map to read.

Track: http://www.gmap-pedometer.com/?r=4045149

Forgot my 305 ... nice to run without the watch and HR for a change. BEAUTIFUL day!

Sunday Sep 12, 2010 #

11 AM

Orienteering 1:45:03 [4] **** 6.57 mi (15:59 / mi) +787ft 14:22 / mi
spiked:8/18c shoes: Inov-8 Mudroc 290

Stupidly stayed up late, it really hurt my performance today. A couple of big mistakes, and lots of hesitation and indecision. Loss analysis and notes below. So the combination of slowness in the woods and 25 minutes of mistakes ... boo! :) But still a lot of fun!

The whole weekend was great! I had a lot of fun helping John & Clem with their chores, working with Corrine as well. Great to get so much time out in the woods ... I actually think there were a few more slow hours on Saturday, doing control pickup for John and looking for folks in the woods, etc, but I forgot to start my watch.

control	split	cum	lost	notes
1	0:03:39	0:03:39	0:01:45	poor patience
2	0:06:39	0:10:18	0:00:30	hesitation
3	0:07:23	0:17:41	0:03:00	drift right, no plan
4	0:03:10	0:20:51	0:00:30	drift right
5	0:02:33	0:23:24	0:00:30	too safe
6	0:06:37	0:30:01	OK
7	0:04:15	0:34:16	OK
8	0:17:06	0:51:22	0:03:30	poor plan, bad estimations
9	0:07:01	0:58:23	OK	hesitation
10	0:05:17	1:03:40	OK
11	0:03:14	1:06:54	OK
12	0:02:29	1:09:23	OK
13	0:07:49	1:17:12	0:03:30	poor plan, drift right, good bail
14	0:04:08	1:21:20	0:01:30	drift right, poor map feel
15	0:17:19	1:38:39	0:10:30	drift right, poor plan, bad bail
16	0:04:30	1:43:09	OK
17	0:01:30	1:44:39	0:00:30	hesitation
F	0:00:22	1:45:01	OK
Total	Lost		0:25:45

Saturday Sep 11, 2010 #

Event: DVOA Training & Camping Weekend

Event: Chestnut Hill Cross-Country Classic

10 AM

Orienteering 2:00:00 [1] ***
shoes: Inov-8 Mudroc 290

Control setout for John's exercise, jogging around on the bearing & pace, control pickup.

2 PM

Orienteering 1:30:00 [3] **** 4.0 mi (22:30 / mi)
ahr:0 max:0 shoes: Inov-8 Mudroc 290

HR Training! Contour only training. Thanks for the fun Clem!

Orienteering 33:38 [3] *** 1.78 mi (18:54 / mi) +312ft 16:12 / mi
shoes: Inov-8 Mudroc 290

Control pickup for Tom's intermediate contour ... I cheated with the real map though. :)

9 PM

Orienteering race (Night) 50:16 [3] 2.91 mi (17:16 / mi) +282ft 15:49 / mi
shoes: Inov-8 Mudroc 290

HR training Night-O. Slow after 12 when I was down to backup light. Sheesh. Fun stuff though!

Friday Sep 10, 2010 #

12 PM

Orienteering 1:03:00 [2] **** 3.5 mi (18:00 / mi)
ahr:132 max:169 shoes: Inov-8 Mudroc 290

Some work for Sandy for Nov A meet at HR. Nice new terrain! Thanks for letting me play Sandy!

C • You're very welcome! Hopef... 1

Orienteering 47:00 [3] **** 2.5 mi (18:48 / mi)
ahr:96 max:126 shoes: Inov-8 Mudroc 290

More vetting for Sandy!

4 PM

Orienteering 42:51 [2] ** 2.61 mi (16:25 / mi)
ahr:138 max:161 shoes: Inov-8 Mudroc 290

Setting controls for the DVOA HR Training Weekend.

Thursday Sep 9, 2010 #

Event: Wissahickon Wanderers Fall Trail Series #2

6 AM

Running 38:27 4.04 mi (9:31 / mi) +308ft 8:53 / mi
ahr:125 max:161 shoes: Asics Gel DS Trainer 12

Still feeling pretty low on energy, even without the big heat that we've had. Very pleasant at 7am! Just a little trot to keep limber for the long HR weekend coming up. Should be fun!

Wednesday Sep 8, 2010 #

Note
slept:10.0 (rest day)

Exhausted the last few days. Tons of sleep last night was really good. Have gotten some painting done, which is nice. Toe feeling much better, hopefully good for HR.

Monday Sep 6, 2010 #

Note
(rest day)

A day off for toe pain and general recovery, and doing some porch painting. What a beautiful day!

Sunday Sep 5, 2010 #

1 PM

Running long 1:05:07 7.09 mi (9:11 / mi) +627ft 8:29 / mi
ahr:130 max:153 shoes: Asics Gel DS Trainer 12

home > cemetery x 5 laps > home

Quads out of gas from hills on Fri. Big toe achin'. Beautiful day though. Now that the weather is grand, painting is commencing on the porches! Finally (after 9 years) removed the big metal plate on the corner post ... terrifying! But not so bad underneath, and pretty easy to get off, surprisingly enough. Epoxied it up and will fill the big smash once the epoxy is cured. Why would you ever fix damaged wood with a steel plate and strips of rubber? Epoxied the tops of all of the endgrain -- and the more exposed bottoms as well -- I hope it doesn't take a week to fully cure like it says on the can.

C • Ah the joys of home ownership. 3

Friday Sep 3, 2010 #

5 PM

Running hills 59:17 6.11 mi (9:42 / mi) +850ft 8:34 / mi
ahr:140 max:169 shoes: Asics Gel DS Trainer 12

home > cemetery > 1.6 laps > 8 x hills > .4 laps > home

Pressed wrong button on my watch, hence the missing 1.5 miles of warmup on the GPS and such.

Very sluggish start, really felt creaky. Right big toe has been bothering me since Wed ... for the first time in a while. Boo.

Thursday Sep 2, 2010 #

Event: Wissahickon Wanderers Fall Trail Series #1

Wednesday Sep 1, 2010 #

12 PM

Running intervals (5 x 1000m) 53:02 6.08 mi (8:43 / mi) +430ft 8:11 / mi
ahr:154 max:181 weight:163.3lbs shoes: Asics Gel DS Trainer 12

Following The Plan, even though it was VERY hot.

gym > cemetery > 600m mark then 5 x 1k intervals > gym

Pushing too hard, as evidenced by my inability to keep up the speed for the last one. Heat was a factor as well, down about 2lbs at weighin, all sweat.

That's a tough interval distance, but a good one!

C • SWEET WORKOUT 2

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