Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hughmac4

In the 30 days ending Apr 30, 2016:

activity # timemileskm+ftload
  Running13 21:16:43 121.25(10:32) 195.13(6:33) 147951891.2
  Orienteering1 1:06:52 6.29(10:38) 10.12(6:36) 46822c133.7
  Walking/Hiking1 56:23 3.75(15:02) 6.03(9:21) 15356.4
  Total14 23:19:58 131.29(10:40) 211.29(6:38) 1541622c2081.3
averages - sleep:5 weight:156.6lbs

«»
5:54
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Friday Apr 29, 2016 #

12 PM

Running (4 x Cemetery Laps) 44:58 [1] 4.75 mi (9:28 / mi) +218ft 9:04 / mi
shoes: Adidas adiZero Hagio 2

Another cool almost-drizzly day. A few laps, almost recovered. Worlds End's coming!!

Thursday Apr 28, 2016 #

Note


2016 PA Triple Crown of Mountain Running
Current Standings (post-Hyner)

http://o.macmullan.org/2016-PA-TripleCrown.html

Women
NAMEPLACEPOINTS
Alicia Rich12
Jess Gockley23
Lori Cooper34
Jennifer Brunet47
Lori Johnson58
Stacy Kotsko610
Kathryn Koetje-Simin711
Janine Gusztaw812
Suzie Spangler913
Helene Strutko1017
Cassandra Lizza1122
Kiran Koons1230
Francesca Mahalak1334
Jessica Brundige1436
Laurie Reinhart1538

Men
NAMEPLACEPOINTS
Michael Daigeaun10
Adam Russell22
Joel Noal35
Jonathan Lantz46
David Stango57
Scott Lesh68
Jeff Nelson79
Phillip Pawlukovich810
David Lantz911
Danny Mowers1014
Jim Wenger1115
Amos Desjardins1216
Joshua Gavitt1321
Aaron Ellison1423
Michael Fatigante1527
Ryan Espulgar1629
Carlos Darby1730
Chad Angle1831
Chris Reed1936
Hugh Macmullan2037
Thomas McNerney2142
Clint Gyory2247
Peter Kozlowski2348
Roth Reason2451
Cory West2552
Angus Lane2653
Greg Lange2757
Guy Boisclair2859
Will Zachrich2963
Jim Eberly3064
Tim Shealer3165
Marc Gravatt3269
Tom Kaplan3370
David Hoelcle3471
Adam Walton3582
Benjamin Mazur3683
Joseph Hess3788
Matt Brubaker3889
Doug Massengale3990
Thad Will4091
Krzysztof Jamroz4193
Eddie Carrigg4294
Christian Kurpiel-Wakamiya4399
Brent Lewis44100
Thomas Chobot45105
Jonathan Nicholson46108
Brian Stones47110
Wayne Sigler48112
Philip Westlake49113
David Wise50116
Larry Creveling51117
Jason Dunsavage52119
Jon Harrold53120
Michael Schaffer54121
Joshua Miller55123
Don Riley56124
Tim Flaherty57125
Lucas Cain58126
David Becker59128
Gary Long60131
Todd Sailer61132
Ron Kappus62135
Dana Munger63138
Julien Delange64145
Zach Geiple65148
Gary Bowman66150
Bryan Slotterbach67151
Jack Blanchard68152
Mike Brest69154
Lucas Durig70157
Robert Gusztaw71159
Brent Rice72161
Paul Encarnacion73162
Jeff Fiolek74164
Joseph Smail75166
Ed Churchill76170
Kevin Claire77171
David Kobey78172
Aaron Wightman79175
Julius Garcia80176
Jim Hennigan81177
Sam Wachsman82185
Bill McCue83189
Austin Sedicum84191
Caleb Nolen85194
Chris Bonanti86198
Lukas Miller87199
Tom Mangan88206
Bob Bodkin89216

C • WOW 5
12 PM

Running (4 x Cemetery Laps) 47:31 [3] 4.75 mi (10:00 / mi) +224ft 9:35 / mi
shoes: Adidas adiZero Hagio 2

A relaxing run in the light rain. Hay Day & Penn Relays both TODAY. Getting home is going to be a bear.

Tuesday Apr 26, 2016 #

12 PM

Walking/Hiking (3 x Cemetery Laps) 56:23 [1] 3.75 mi (15:02 / mi) +153ft 14:29 / mi
shoes: Adidas adiZero Hagio 2

Some walking to aid recovery, or at least for something to do.

Monday Apr 25, 2016 #

Note

First thought on Worlds End 100k: check out last year's results:

http://ultrasignup.com/results_event.aspx?did=3145...

Saturday Apr 23, 2016 #

Event: Hyner Trail Challenge - 25k, 50k Trail Race
 
8 AM

Running race (Hyner View Trail 50k) 5:54:49 [5] 31.07 mi (11:25 / mi) +8010ft 9:11 / mi
shoes: Inov-8 Trailroc 245 (1st pair)

A perfect day and no blowups helped me beat my goal by 20 minutes. More soon, but thought I'd get this up here. I'm excited about it! Great atmosphere, great course (brutal as heck), great aid stations and personnel and other runners.

40th of 300+, which is fine, as it's now an 'important' (regional) event. The course record was crushed by about 20 minutes.
C • congrats!!!! 9

Thursday Apr 21, 2016 #

Note

Over-thinking things regarding Hyner, as usual ... trying to stay relaxed (hah!), and excited (easy!!) while maintaining a bit of organizational focus.

I'm a big pre-race number-cruncher, and part of the stress of Hyner is that it's an 'unknown' to me. That's a common, usually enjoyable issue with trail races, and I'm usually pretty good at coming up with a sane, accurate pacing plan, and related goal set, after some (heaps of, actually) analysis of older races, using AP to throw up some 'simulations' to see what the 'effort pace' comes out to be, etc.

But for some reason I'm second guessing myself more than usual. I guess it's that I've labeled this race as 'important'. Trying to let that go, and go with my gut (and the hours of Python I've exhausted).

Releasing my pre-race goals, that I was too scared to make public:

Race Goals
1. Finish. I'll be fine with 'just finishing' (still 'in the hunt' for the PA Triple Crown of Mountain Running), which should be cake if I don't do something stupid
2. Under 6:15: I will be very pleased with a sub-6:15 result, which would likely put me in the to 10% range (a common goal of mine)
3. Under 6:00: this is likely a stretch, but possible if weather, body, nutrition, trail conditions, and attitude line up well

So there you go.
C • If 7

Monday Apr 18, 2016 #

12 PM

Running 29:19 [3] 2.76 mi (10:37 / mi) +116ft 10:13 / mi
shoes: Adidas adiZero Hagio 2

Whew, getting toasty out there! Fortunately the forecast calls for cooling before Saturday ... unfortunately with some rain likely. Only unfortunate in that it toughens my shoe choice.

Super-easy recovery jog while eating a peanut butter & honey sandwich and chugging 20oz of water. Good gut practice. :)

Sunday Apr 17, 2016 #

8 AM

Running 2:49:22 [3] 16.59 mi (10:13 / mi) +1080ft 9:37 / mi
shoes: New Balance MT101 v1 (10 2E)

Another exactly perfect day! Last long before Hyner. Getting excited. Lots of Facebook chatter. Good early start today. Need to do more of those ... I'm sluggish till 10am.

Saturday Apr 16, 2016 #

11 AM

Running hills 1:01:20 [3] 5.57 mi (11:01 / mi) +937ft 9:30 / mi
shoes: New Balance MT101 v1 (10 2E)

Some hills on a gorgeous day while hughmac3 and the gals did some 'fishing' in Crum Creek. Very pleasant, nice to do some hilly rocky slow and think about long pace and such.

Thursday Apr 14, 2016 #

12 PM

Running (5 x Cemetery Laps) 50:11 [2] 6.1 mi (8:14 / mi) +291ft 7:52 / mi
weight:156.6lbs shoes: Adidas adiZero Hagio 2

Perfectly lovely day.

Sunday Apr 10, 2016 #

11 AM

Running warm up/down 2:25 [1] 0.24 mi (10:05 / mi)
shoes: Inov-8 Mudclaw 265

Orienteering race (Norristown Farm Park Red) 1:06:52 [4] *** 6.29 mi (10:38 / mi) +468ft 9:56 / mi
22c weight:157lbs shoes: Inov-8 Mudclaw 265

Beautiful day at Norristown Farm Park, brought to us by The Riley Family. Well done!

Pretty awful O on my part. Lots of hesitations as well as chicken-sans-head running. I was fast, but with little direction. Should have been < 60 minutes. Wonderful to get out and chat with some new and old O folks.

Red - Splits

Saturday Apr 9, 2016 #

1 PM

Running warm up/down 5:10 [1] 0.54 mi (9:34 / mi) +76ft 8:26 / mi
shoes: New Balance MT101 v1 (10 2E)

Running (12 x King Kong Hills) 55:16 intensity: (17:52 @1) + (7:10 @2) + (9:29 @3) + (20:45 @4) 4.22 mi (13:06 / mi) +1286ft 10:10 / mi
ahr:147 max:167 weight:155.8lbs shoes: New Balance MT101 v1 (10 2E)

Snowing hard! About 1/2 inch of slush on the trail. Shoes performed very well. I got soaking wet. I got cold. I had planned on 15 x of these, but my HR was dropping and I was starting to shiver, even while going up 12% King Kong. So I cut it 3 short. Other than that, I felt really good after a few days off. I wanted to do some slow, concentrated hill in prep for Hyner, and work on my hill form, pace, and most importantly mental 'comfort'. This got me about 1.4 of the 7 x 1000' Hyner hills. Pretty good.

Running warm up/down 5:01 [1] 0.57 mi (8:48 / mi) +175ft 6:49 / mi
ahr:126 max:131 shoes: New Balance MT101 v1 (10 2E)

Tuesday Apr 5, 2016 #

1 PM

Running (18 x Field Laps) 1:26:56 [3] 9.28 mi (9:22 / mi) +18ft 9:21 / mi
shoes: Inov-8 Trailroc 150

Thanks to hughmac3 I got in a nice grass run today! Still some tough wind out there, from the north. Weird April so far!

Just realized I'm over 500 miles for the year. Sweet!

Sunday Apr 3, 2016 #

9 AM

Running long (4 x Crum Laps) 3:58:52 [4] 21.69 mi (11:01 / mi) +1568ft 10:18 / mi
slept:5.0 weight:157.2lbs shoes: TNF Ultra Cardiac (10.5D)

Shouldn't have stayed out till 2am and had a bunch of beers. This run was a whole lot of no fun. Even after making the decision to take it as easy as my body wanted to, it continued to be no fun. Boo hoo. :)

But 3 weeks to Hyner, and on track, I think.
C • Very nice . . . 2

Saturday Apr 2, 2016 #

1 PM

Running (1 x Crum Lap) 1:03:53 [2] 6.38 mi (10:01 / mi) +457ft 9:23 / mi
shoes: New Balance MT101 v1 (10 2E)

Whew, felt sluggish today. Easy bit of trail run, but legs missing the umph. Doesn't bode well for tomorrow's long. I'm definitely enjoying these new pairs of shoes.

Another big tree down, this time next to the paddle tennis court. Luckily didn't fall the other way ... it's a big 'go around'.

Friday Apr 1, 2016 #

12 PM

Running (6 x Cemetery Laps) 1:01:40 [3] 6.75 mi (9:08 / mi) +339ft 8:43 / mi
shoes: Adidas adiZero Hagio 2

Lunchtime quick run. Positively sultry out there! :)

« Earlier | Later »