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Training Log Archive: hughmac4

In the 31 days ending Jul 31, 2018:

activity # timemileskm+ftload
  Rogaining1 23:18:42 60.18(23:15) 96.85(14:27) 90201398.7
  Running12 12:14:53 72.79(10:06) 117.14(6:16) 5531752.9
  Yoga3 3:00:00180.0
  Walking/Hiking2 57:30 3.36(17:07) 5.41(10:38) 13557.5
  Total18 39:31:05 136.33 219.4 146852389.1
averages - weight:160.4lbs

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Monday Jul 30, 2018 #

4 PM

Walking/Hiking 10:38 [1] 0.7 mi (15:11 / mi) +17ft 14:51 / mi

A bit of extra walk with trolley 7 league boots.

Sunday Jul 29, 2018 #

Yoga (anniemac!) 1:00:00 [1]
shoes: Bare Feet

Lovely session with anniemac! Thanks!
4 PM

Running warm up/down 1:05:45 [1] 6.15 mi (10:41 / mi) +462ft 9:59 / mi
ahr:114 max:132 shoes: Topo MT-2 (10) Blue #2

Lovely tour of a small secrion of Tom_O’s new trails, and reservoir loop, followed by an awesome dinner. Great to see some of the TnT crew!

Saturday Jul 28, 2018 #

1 PM

Running long (3 B2B Laps) 2:10:26 intensity: (1:42:38 @1) + (20:20 @2) + (5:09 @3) + (2:19 @4) 12.73 mi (10:15 / mi) +1390ft 9:17 / mi
ahr:134 max:163 weight:157.6lbs shoes: Topo MT-2 (10) Blue #2

New shoes felt great ... I tripped 3 times, though, even though they're the same exact shoes I've been running with for a while now. Something about the newness.

Forgot to connect my HR till > halfway. Ah well.

Warm & muggy, but not ridiculous. Good summer training. Negative splits on the 3 laps (~40s faster per lap), huzzah.
C • Zowie . . . 5

Friday Jul 27, 2018 #

6 AM

Running intervals (5mi + 4x30s strides) 49:56 intensity: (45:02 @1) + (2:57 @2) + (59 @3) + (58 @4) 5.02 mi (9:57 / mi) +245ft 9:30 / mi
ahr:121 max:166 shoes: Topo MT-2 (10) Brown

Got up early for a Tooth Fairy emergency, so did some of yesterday’s missed run. Wore Old Topos on the street. Felt real good. Still muggy, but cooler (6AM makes a difference).
4 PM

Walking/Hiking (Work to 49th St) 17:31 [1] 1.14 mi (15:22 / mi) +30ft 14:59 / mi

Train’s only gonna run to / from 49th St for a couple of weeks coming up in Aug. Thought I’d give the walk a go! Through the old hood! Adds 20min to work walk, and can be about the same if I hop on a trolley going by.

Walking/Hiking (Morton Home) 29:21 [1] 1.52 mi (19:19 / mi) +88ft 18:18 / mi

Relaxed walk home. Humid!

Wednesday Jul 25, 2018 #

12 PM

Running warm up/down (6 x Cemetery Laps) 56:23 intensity: (56:18 @1) + (5 @2) 5.9 mi (9:33 / mi) +285ft 9:08 / mi
ahr:127 max:141 shoes: New Balance RC1400v4 10D

Another muggy one. Good to get out. Should have run from the gym, so as to take a shower afterwards.

Tuesday Jul 24, 2018 #

12 PM

Running hills (6mi + 4x30s hills) 1:03:44 intensity: (27:35 @1) + (19:21 @2) + (12:02 @3) + (4:46 @4) 6.66 mi (9:34 / mi) +448ft 9:00 / mi
ahr:141 max:169 weight:158.8lbs shoes: New Balance RC1400v4 10D

Holy Humidity, Batman!! Easy 6mi + 4x surprisingly-sweaty 30s hills. Whew!

Sunday Jul 22, 2018 #

11 AM

Yoga warm up/down 1:00:00 [1]
shoes: Bare Feet

A wonderful recovery session with anniemac! Thanks!!
C • I approve.... 4
1 PM

Running warm up/down (1 B2B lap) 52:12 intensity: (27:48 @1) + (15:55 @2) + (6:27 @3) + (2:02 @4) 5.13 mi (10:11 / mi) +575ft 9:12 / mi
ahr:140 max:164 weight:158.2lbs shoes: Topo MT-2 (10) Brown

Whoa, humid! But cooler than hot. Started at a slog, felt better and better as I went.

GPS way off, humidity I assume

Saturday Jul 21, 2018 #

10 AM

Running warm up/down (6 x Field Laps) 32:12 [1] 3.32 mi (9:42 / mi) +120ft 9:23 / mi
ahr:129 max:140 shoes: Topo MT-2 (10) Brown

Topo MT-2 browns really took a beating @ CNYO Rogaine last weekend. So semi-retired to field work only now, I think. Blue #1 retired some time ago and used as day-to-day street shoes. Perfect! 2 x new pairs (blue) arrived from RunningWarehouse (on sale $75) last week. Best shoes ever.

Felt good today. A bit tight still from the race, but the coolish temp and cloud cover (and tiny rain) was a pleasant setting in which to mindlessly lap the field.

Friday Jul 20, 2018 #

1 PM

Running 47:34 intensity: (24:19 @1) + (16:09 @2) + (4:57 @3) + (2:09 @4) 5.3 mi (8:58 / mi) +89ft 8:50 / mi
ahr:140 max:161 shoes: New Balance RC1400v4 10D

To Beau Monde Creperie & back ... left a credit card there the other week and needed to pick it up. Hooray!

Felt mostly recovered. Nice!

Sunday Jul 15, 2018 #

Note

2018 CNYO Rogaine Gummy Bear Overlords QuickRoute! I see some improvements we could have made, for sure. Good stuff!! Click to see it a good bit bigger (we started with 64 to the west):

Gummy Bear Overlords Track
C • Leg: 56 to 68 1

Saturday Jul 14, 2018 #

Event: Lakes Sky Ultra 56km Trail Race
 
Event: CNYO Rogaine XXVIII
 
12 PM

Rogaining race (CNYO 24-Hour Rogaine) 23:18:42 [1] 60.18 mi (23:15 / mi) +9020ft 20:21 / mi
shoes: Topo MT-2 (10) Brown

CNYO Rogaine 24-Hour, with Sam Kolins. Super fun time in the NY woods. Great map, great course, got all but 1 control, for a 2nd place finish. Even if we'd cleared it (which we could have, but didn't know it when we made the skip choice), we would have come in 2nd on time by ~5 hours. Those guys (I'll figure out who they were soon) were animals!!

More writeup soon, but wanted to get the track up. Map & track on map soon, too
C • Wow 4

Wednesday Jul 11, 2018 #

12 PM

Running (5.8) 1:08:19 [1] 5.63 mi (12:08 / mi) +284ft 11:35 / mi
ahr:115 max:133

Fun walk-run! Easy warmup, 1 lap (mile) walk, then a bit of easy, easy jog, increasing the jog each lap

Saturday Jul 7, 2018 #

Event: Great Glen Ultra - 71 mi Trail Race
 
Event: Pennine 39 mi or 24 mi Trail Race
 
Event: Dartmoor Prison Break - 12/24 hour ultra
 
11 AM

Running (1 B2B 4mi Lap) 1:05:32 intensity: (1:03:17 @1) + (2:14 @2) + (1 @3) 6.32 mi (10:22 / mi) +772ft 9:18 / mi
ahr:128 max:146 shoes: Topo MT-2 (10) Brown

Such a beautiful day!! Slow enough, and cool enough to easily stay in Z1. Nice!

While it's not PF (@Tom_O & Kswede), I have a small lump ('nodule') on my left Achilles that just won't seem to go away. It's tender to the touch, but doesn't bother me when running or walking, unless the heel of the shoe bumps against it, in which case it's a bit achy. Stupid body. I'll probably hit up my GP to rule out anything sinister, but my working theory is that it's scar tissue or 'neurovascular ingrowth' from older issues that I aggravated somehow. Fingers crossed I can heel drop and / or Graston it away, after doc's approval, and certainly after CNYO Rogaine this coming weekend. Go Gummy Bear Overlords, go!!

After some monitoring (gram counting), I'm also planning to:
  • increase my protein intake a bit, after reading about protein in endurance athletes
  • rotate more strength and stretching work into my life
C • Rogaine 5

Wednesday Jul 4, 2018 #

8 AM

Running (1 B2B + 2 Field) 1:01:03 intensity: (28:00 @1) + (20:00 @2) + (9:03 @3) + (3:30 @4) + (30 @5) 6.13 mi (9:58 / mi) +606ft 9:06 / mi
weight:158.6lbs shoes: Topo MT-2 (10) Brown

Happy Independence Day! Steam bath in The Crum this AM, with 25 min warmup, 6 x 30s / 2min strides, warmdown to 6mi

Left HR monitor at work, so effort numbers are only guesstimates.

Tuesday Jul 3, 2018 #

3 PM

Yoga 1:00:00 [1]
shoes: Bare Feet

Lovely warm yoga with anniemac!! Thanks, yogini!

Monday Jul 2, 2018 #

12 PM

Running hills (2WU/2WD + 4 x 20s hills) 41:47 intensity: (21:19 @1) + (9:47 @2) + (8:53 @3) + (1:48 @4) 4.5 mi (9:17 / mi) +254ft 8:49 / mi
ahr:137 max:162 weight:168.6lbs shoes: New Balance RC1400v4 10D #2

Wow, toasty out there! HR hard to get back down after 4 x short hills, and a bit of cramping in my calves, even.

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