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Training Log Archive: hughmac4

In the 31 days ending Oct 31, 2015:

activity # timemileskm+ftload
  Running7 8:47:40 53.29(9:54) 85.76(6:09) 4194562.7
  Orienteering6 8:41:20 28.73(18:09) 46.24(11:17) 2674521.3
  Biking1 50:59 9.95(5:07) 16.01(3:11) 28951.0
  Strength1 40:0080.0
  Total14 18:59:59 91.97 148.01 71571215.0
averages - sleep:7.2 weight:158.8lbs

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Friday Oct 30, 2015 #

Note

Hip still bugging, so I'm:

  • taking a day off
  • working on my stretching as a 'couple of times per day' routine
  • hydrating like crazy (whole pot of tea at lunch, etc.)
  • fueling (big lunch)
  • monitoring and thinking about another massage session (which worked well last time)

    Darned human frailty!
    • C • What is wrong? 6

    Wednesday Oct 28, 2015 #

    9 AM

    Running (2 x Crum Laps) 1:47:40 intensity: (10:00 @2) + (1:07:40 @3) + (20:00 @4) + (10:00 @5) 11.49 mi (9:22 / mi) +1257ft 8:29 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    A couple of days off so Juliet can go to AIA Conference in Philly. Perfect day for some speedier trails, cool and rainy. Felt strong, hip (IT band, or whatever) bothered me for last 4 miles.

    A pretty significant 2-lap PR (-3:37), with negative splits on all but mile 3 -- relaxing a bit too much before the final 2-mile uphill push.
    C • Zowie . . . 3

    Monday Oct 26, 2015 #

    Strength (Machines) 40:00 [4]
    weight:158.8lbs

    First time on the machines in ... a long time. I feel like vomiting now, so I must have done it right. Or ... tequila.

    Strength training. Hooray.

    Note: EAGLES offense is a travesty.

    Sunday Oct 25, 2015 #

    Event: DVOA Elk Neck State Park - CANCELED
     
    2 PM

    Running (12 x Grass Laps) 1:00:13 [1] 6.28 mi (9:36 / mi) +30ft 9:33 / mi
    shoes: Inov-8 Trailroc 150

    Nice day for some mindless field laps.

    Tuesday Oct 20, 2015 #

    12 PM

    Running 2:46 [1] 0.24 mi (11:32 / mi) +69ft 9:04 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Warm up.

    Orienteering 1:26:36 [2] 6.87 mi (12:36 / mi) +988ft 11:06 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Some streamers, mapping, course adjustments. Argh.

    Orienteering 2:30:00 [1] 5.0 mi (30:00 / mi)
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Some streamers, mapping, course adjustments. Argh.

    Sunday Oct 18, 2015 #

    Note

    Course testing, revisions, streamers, mapping. Lovely fall day.
    C • Wow . . . 2
    11 AM

    Orienteering 37:34 [3] 2.92 mi (12:52 / mi) +292ft 11:45 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    12 PM

    Orienteering 21:39 [3] 2.2 mi (9:50 / mi) +190ft 9:06 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    1 PM

    Orienteering 47:28 [3] 3.94 mi (12:03 / mi) +436ft 10:54 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    2 PM

    Orienteering 17:58 [1] 0.69 mi (26:03 / mi) +79ft 23:30 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Orienteering 3:39 [1] 0.25 mi (14:37 / mi) +43ft 12:35 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Orienteering 18:18 [1] 1.01 mi (18:07 / mi) +154ft 15:50 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Orienteering 2:52 [1] 0.26 mi (11:02 / mi)
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Orienteering 57 [1] 0.08 mi (11:51 / mi)
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Orienteering 2:17 [1] 0.13 mi (17:35 / mi) +85ft 10:50 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Friday Oct 16, 2015 #

    2 PM

    Orienteering 2:12:02 [1] 5.38 mi (24:33 / mi) +407ft 22:54 / mi
    shoes: Inov-8 Trailroc 245 (2nd pair)

    Some mapping and course mods at Elk Neck. In response to ... some stuff. Sigh.

    Tuesday Oct 13, 2015 #

    4 PM

    Biking 50:59 [1] 9.95 mi (5:07 / mi) +289ft 4:59 / mi
    shoes: Adidas adiZero Hagio 2

    Saturday Oct 10, 2015 #

    7 AM

    Running (2 x Crum Laps) 2:01:30 [1] 11.49 mi (10:34 / mi) +1280ft 9:34 / mi
    slept:7.0 weight:157.4lbs shoes: Inov-8 Trailroc 150

    Trying to shift to an earlier weekend run time. Ugh. Busy weekend coming, so only did 2 laps.

    Saw hughmac3, looking strong, who said he was going to be out all day. :)

    Friday Oct 9, 2015 #

    12 PM

    Running 35:06 intensity: (6:19 @1) + (17:56 @2) + (6:05 @3) + (3:58 @4) + (48 @5) 4.1 mi (8:34 / mi) +161ft 8:15 / mi
    ahr:146 max:173 weight:159.2lbs shoes: Adidas adiZero Hagio 2

    HR wonk, again. Still no electro-cream in my bag.

    Cool but quite humid. Good to get out.

    Wednesday Oct 7, 2015 #

    Event: NASA Black Brant Rocket Launch
     

    Tuesday Oct 6, 2015 #

    12 PM

    Running 29:03 intensity: (20:55 @1) + (5:17 @2) + (2:34 @3) + (17 @4) 3.1 mi (9:22 / mi) +118ft 9:03 / mi
    ahr:135 max:157 slept:6.0 weight:159.8lbs shoes: Adidas adiZero Hagio 2

    HR wonk. Beautiful day!

    Sunday Oct 4, 2015 #

    Event: Blues Cruise 50k Ultra Trail Run
     
    10 AM

    Running long (3 x Crum Laps) 2:51:22 [2] 16.59 mi (10:20 / mi) +1280ft 9:38 / mi
    slept:8.5 shoes: Inov-8 Trailroc 150

    Cool & humid ... felt strong in the cool.

    Saw hughmac3 doing a lot of laps and looking really strong. Way to go!

    Yay negative splits:

    LAPTIMEPACE
    153:40.110:24.05
    253:02.310:16.72
    351:49.510:02.62
    C • And . . . 3

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