Training Log Archive: hughmac4In the 30 days ending Sep 30, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||
Sunday Sep 27, 2015 #
Running long 3:10:37 [2] 18.0 mi (10:35 / mi) +2415ft 9:24 / mi
shoes: Inov-8 Trailroc 150
Check out the quality of the park supplied map!!
http://www.pdxparks.org/maps/natural_areas/forest_...
Need to up the contour interval by about 4x, but otherwise superb.
Wednesday Sep 23, 2015 #
Running warm up/down 8:45 0.99 mi (8:50 / mi) +10ft 8:45 / mi
ahr:140 max:177 shoes: Adidas adiZero Hagio 2
Running (10 x Franklin Field Steps) 18:56 1.0 mi (18:56 / mi) +656ft 11:41 / mi
ahr:153 max:171 shoes: Adidas adiZero Hagio 2
The Field is open! Brand new track, smells like a new car. Offgassing, I assume. Cool but warm in the sun.
I was extremely ambivalent about today, with no breakfast, but went. So bonus points over here.
Running warm up/down 9:18 1.01 mi (9:13 / mi) +52ft 8:47 / mi
ahr:144 max:149 shoes: Adidas adiZero Hagio 2
Sunday Sep 20, 2015 #
Orienteering 2:33:59 [1] 8.11 mi (18:59 / mi) +1033ft 16:57 / mi
weight:158.8lbs shoes: Inov-8 Trailroc 245 (2nd pair)
Friday Sep 18, 2015 #
Running hills 41:28 4.46 mi (9:18 / mi) +131ft 9:03 / mi
ahr:141 max:171 weight:159.2lbs shoes: Adidas adiZero Hagio 2
Wednesday Sep 16, 2015 #
Biking 45:15 [1] 9.14 mi (4:57 / mi) +220ft 4:50 / mi
Saturday Sep 12, 2015 #
Running race 6:47:32 [5] 31.25 mi (13:02 / mi) +6342ft 10:56 / mi
shoes: Inov-8 Trailroc 245 (2nd pair)
27th of 300+ (will correct when available)
Whew, a tough course, @ average of 3.87% climb! Up and down the sides of the Susquehanna River valley south of Lancaster, in Amish country, which lots of nice rock and 'runs', with waterfalls and pretty pools. Very well supported, I would imagine over 100 support folks.
Cool day, just about perfect. Torrential downpour from miles 27-30, which really felt nice.
Wore my camelbak, but should have just taken a single bottle, as the support was great and the temps were cool.
First 1/3 had the most climb, second 1/3 had a lot of sweet downhill and then The Hill That Never Ended (it did, at mile 20), and the last 1/3 had some welcome road (apparently a brutal bit in the 95F heat last year), an Amish farmer out tilling a field with two awesome mules, and then some more excellent rocky trail.
The course markers stopped with about 1 mile to go (when my brain wasn't functioning very well), and I added some distance running around trying to find more streamers, while my "I'm almost done" joy slowly turned to rage. Apparently I didn't read the fine print carefully enough "if the streamers are gone, just follow the blue trail" ... but for 30 miles all was well streamered ... I just couldn't believe that the last MILE wouldn't have streamers. So 4 extra minutes (see track at 6:21:26 to 6:27:49) back and forth and checking side trails before I just decided to follow the blue trail, and then I lost my mojo and really dragged.
Also missed a really easy turn at about mile 27 (See 5:46:12 to 5:47:39 of track -- 1 min 28 seconds, 0.13 miles and >5m climb added there), which hurt me for the 'no markers' section shortly thereafter, as my confidence was low.
Once I got some bean soup into me, and chatted with hughmac3 and some others, I felt good again.
Really glad I did this one, and that I convinced hughmac3 to kick some butt on the 25k, as well. I've been doing these solo for a long time, and it's nice to have a team.
Wednesday Sep 9, 2015 #
Running 38:38 4.1 mi (9:25 / mi) +197ft 9:01 / mi
ahr:139 max:153 weight:162lbs shoes: Adidas adiZero Hagio 2
Saturday Sep 5, 2015 #
Running long (3 x Crum Laps) 3:02:25 [2] 16.59 mi (11:00 / mi) +1276ft 10:15 / mi
shoes: Inov-8 Trailroc 245 (1st pair)
| LAP | TIME | PACE |
| 1 | 54:03.8 | 10:28.64 |
| 2 | 57:12.7 | 11:05.25 |
| 3 | 58:07.5 | 11:15.87 |
Friday Sep 4, 2015 #
Walking/Hiking (Wheel work) 1:31:00 [1] 4.6 mi (19:47 / mi) +272ft 18:44 / mi
shoes: Inov-8 Trailroc 245 (1st pair)
| LOOP | DIST | Smedley Medium | 2.07 mi | Crum Short Loop | 1.29 mi | Smedley N Extension | 1.80 mi | Total: | 5.16 mi |
Also of interest:
| LOOP | DIST | King Kong down-n-up | 0.40 mi (40m climb, 12.6%) |
Walking/Hiking (Wheel work) 1:33:09 [1] 6.38 mi (14:36 / mi) +584ft 13:26 / mi
shoes: Inov-8 Trailroc 245 (1st pair)
Wednesday Sep 2, 2015 #
Running warm up/down 11:48 [1] 1.22 mi (9:42 / mi)
ahr:122 max:134 shoes: Adidas adiZero Hagio 2
Running hills 21:15 2.22 mi (9:34 / mi) +374ft 8:15 / mi
ahr:149 max:171 shoes: Adidas adiZero Hagio 2
Hot out, like 92F?
Running warm up/down 11:59 1.22 mi (9:48 / mi) +69ft 9:18 / mi
ahr:142 max:148 shoes: Adidas adiZero Hagio 2
Tuesday Sep 1, 2015 #
Running 55:03 [2] 6.1 mi (9:01 / mi) +348ft 8:34 / mi
slept:8.0 weight:160.8lbs shoes: Adidas adiZero Hagio 2