Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hughmac4

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+ft				load
	Orienteering	3	4:06:45	18.22	(13:33)	29.32	(8:25)	2510	36 /	50c	72%	389.6
	Running	7	3:45:24	24.2	(9:19)	38.95	(5:47)	1090				256.2
	Skiing	1	50:24	3.35	(15:04)	5.39	(9:21)	13				50.4
	Swimming	1	22:00	0.62	(35:24)	1.0	(22:00)					22.0
	Total	11	9:04:33	46.39	(11:44)	74.65	(7:18)	3613	36 /	50c	72%	718.2
averages - sleep:6 weight:163.3lbs

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Sunday Mar 30, 2014 #

Event: DVOA French Creek State Park West

10 AM

Running warm up/down 4:21 [1] 0.4 mi (10:54 / mi) +7ft 10:44 / mi
shoes: Inov-8 Mudclaw 265

Jog to start, trying to warm up in the ridiculous cold rain. Didn't work. ;)

Orienteering race (French Creek West Blue) 1:43:53 [3] **** 6.96 mi (14:56 / mi) +1070ft 13:02 / mi
spiked:8/11c shoes: Inov-8 Mudclaw 265

Well, other than hanging out with Anniemac, that was about as brutal as they get. Thanks for enduring this with me Amac!

Poor attack point selection had me hunting on 6, 7, and 10 (and only 11 controls), so good training in that regard, but otherwise it was a pretty terrible experience. Even if it had been 55F and sunny the thorns would have still had me muttering (and occasionally shaking my fist or grimacing in moderate anguish), but it wasn't sunny and 55F, it was 40F and dumping icy rain.

Borderline hypothermia at the end, and Anniemac had it even worse, having spent even more time out there. Bleh.

Still glad I went, but ... are we almost out of maps there yet? I hope? :)

6:30 lost on #6 (downhill pass)
5:30 lost on #7 (again downhill pass)
7:30 lost on #10 (AGAIN downhill, this time short ... map mis-read when I went to recover)

So 19:30 minutes lost! Holy smokes.

C • Oh the brutality! 19

C • End of the World? 2

12 PM

Running warm up/down 5:14 [1] 0.63 mi (8:18 / mi)
shoes: Inov-8 Mudclaw 265

Jog from finish to parking, trying to stay alive. Barely worked. :)

Blue - Splits

Thursday Mar 27, 2014 #

12 PM

Running tempo (Z3/4 Grass) 30:46 [4] 4.1 mi (7:30 / mi) +200ft 7:10 / mi
weight:161.8lbs shoes: Adidas adiZero Hagio 2

No HR strap + just tolerably cold day = going too fast ... but I need to get back in the go fast mindset anyway, so why not push it a bit and do a 'fast' 5k? Felt good! And I actually warmed up after about a mile. Ankle still a bit wonky, but also stopped bothering me after about a mile. Hopefully that's a good thing.

And a course record! Weird. Now I DO wish I'd had my HR strap.

C • smokin'! 7

Sunday Mar 23, 2014 #

Event: Mount Tammany 10! • 40mi Trail

Event: DVOA Governor Dick

Note

Routegadget is UP. Latest version from Jarkko, too, published TODAY. Hot off the presses. :)

11 AM

Orienteering race (Governor Dick - Blue) 1:24:21 [4] **** 6.94 mi (12:09 / mi) +906ft 10:49 / mi
spiked:12/18c shoes: Inov-8 Mudclaw 265

Good times at The Dick! That park is great, and Sam did a wonderful job course setting. Great to see everyone.

C • I knew 3

Blue - Splits

Saturday Mar 22, 2014 #

2 PM

Running warm up/down (6 x Grass Laps) 30:01 3.28 mi (9:10 / mi) +20ft 9:06 / mi
ahr:139 max:147 shoes: Adidas adiZero Mana 5

Ankle test to help decide whether it's wise to head out to Gov. Dick tomorrow. At a modest pace it doesn't seem to affect it, so ... I think I might go. Maybe. 75% likely. ;) Beautiful, even warm-feeling day after so much cold.

Thursday Mar 20, 2014 #

12 PM

Running (Z1/Z2 Grass) 36:18 4.1 mi (8:51 / mi) +197ft 8:28 / mi
ahr:140 max:151 weight:164.4lbs shoes: Adidas adiZero Hagio 2

Ahhhh gorgeous first day of Spring! Lovely to get out at lunch. Ankle still a bit wonky, so took it slow, but mostly just feels stiff and healing. Fingers crossed!

C • Way to . . . 3

Monday Mar 17, 2014 #

12 PM

Swimming warm up/down (20 laps) 22:00 [1] 1.0 km (22:00 / km)
weight:163.8lbs shoes: Bare Feet

20 laps at the pool followed by 10 min in the sauna. Nice for my mildly gimpy right ankle. Feels better than yesterday already though, so I'm guessing only a very mild strain.

Sloow going in the pool, good for the soul ... need more of that.

C • Sweet . . . . 2

Sunday Mar 16, 2014 #

Event: DVOA Hibernia County Park

10 AM

Orienteering race (Hibernia - Red) 58:31 [4] 4.32 mi (13:33 / mi) +535ft 12:07 / mi
spiked:16/21c shoes: Inov-8 Mudclaw 265

Colder than I expected, with a stiff wind that made the start and first few controls a challenge hand-warmth wise. Solid courses by Scott Thatcher, tough to work with that park, particularly with all of the recently downed trees from ice storms this winter. Fell three times, hit my knee, twisted my ankle, and all-in-all was pretty un-Smoooooth, but worked on it some so that was good.

Fun to get out, thanks for driving anniemac! AND the egg salad sandwich, yum!

Red - Splits

Sunday Mar 9, 2014 #

4 PM

Running long 1:16:14 7.44 mi (10:14 / mi) +666ft 9:26 / mi
ahr:143 max:157 slept:6.0 shoes: Inov-8 Mudclaw 265

Spring Forward already?!? Weird. Threw me for a loop all day.

Cool but sunny, pleasant in the woods, good to get out. Need more than one of these per week.

Fell HARD on my back on sheet/skating rink ice that I thought was snow ... slid > 10 meters down a steep hill toward a steep drop to the creek before luckily stopping against a small beech tree. Thanks little tree!

The ice is on the N side of the trestle.

C • Ouch . . . 8

Saturday Mar 8, 2014 #

Event: Seneca Creek Greenway Trail Marathon & 50k

Monday Mar 3, 2014 #

2 PM

Skiing (XC) 50:24 [1] 3.35 mi (15:04 / mi) +13ft 15:00 / mi

A few laps around Cunningham Field. Great snow, a bit sparse. Too cold for the wax I had so a good bit of slip. Wish I knew what I was doing, but it was fun anyway. :)

C • fun! 3

Sunday Mar 2, 2014 #

Running 42:30 [1] 4.25 mi (10:00 / mi)
shoes: Adidas adiZero Mana 5

Once around town with John. Was going to do two laps, but couldn't find the motivation. Good to get out before the storm though.

Saturday Mar 1, 2014 #

Event: Lenape Trail Run • 34mi Trail

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