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

Training Log Archive: hughmac4

In the 31 days ending Dec 31, 2018:

activity # timemileskm+ftload
  Running20 24:13:17 126.76(11:28) 204.0(7:07) 191031529.5
  Walking/Hiking2 2:30:28 6.04(24:55) 9.72(15:29) 515150.5
  Total22 26:43:45 132.8(12:05) 213.72(7:30) 196181679.9
averages - sleep:5 weight:160.4lbs

«»
2:21
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Dec 31, 2018 #

10 AM

Running long (3 Laps) 2:21:33 intensity: (2:18:34 @1) + (2:54 @2) + (5 @3) 12.14 mi (11:40 / mi) +1317ft 10:34 / mi
ahr:127 max:148 (injured) shoes: NB Summit Unknown 10 2E

I thought this was going to be easy, relaxing, and fun (and longer), but I felt pretty beat up. My left heel bugged me. I was worried about re-spraining my ankle. I was generally grumpy. Ah well, it was a good end of year few miles to wrap up a nice season.
C • Way to . . . 5

Sunday Dec 30, 2018 #

12 PM

Running (6 Laps) 33:51 [1] 3.23 mi (10:29 / mi) +143ft 10:04 / mi
(injured) shoes: NB Summit Unknown 10 2E

Party hydration and fuel recovery jog. Ooch.

Saturday Dec 29, 2018 #

10 AM

Walking/Hiking 1:44:47 [1] 3.26 mi (32:09 / mi) +442ft 28:29 / mi
(injured) shoes: Topo MT-2 (10) Brown

Some hiking with June, Robin, Coach Steve, Chase, Max, and Sammie. Lovely time!

Friday Dec 28, 2018 #

1 PM

Running (2 Crum Laps + 10x 30s/2mi) 1:32:34 intensity: (1:15:06 @1) + (7:54 @2) + (5:39 @3) + (3:37 @4) + (18 @5) 9.2 mi (10:04 / mi) +838ft 9:16 / mi
ahr:133 max:172 (injured) shoes: NB Summit Unknown 10 2E

Rain. Lotta rain. Just the right 'warm', though, @ 58°F. Some cautious trail (hooray!), and 10x 30s/2min strides on Swat track, temp just right, edging on 'chill' with no shirt.
C • Niiiiiice 2

Tuesday Dec 25, 2018 #

10 AM

Running 1:36:58 intensity: (1:36:02 @1) + (56 @2) 8.02 mi (12:05 / mi) +1049ft 10:45 / mi
ahr:116 max:146 slept:5.0 (injured) shoes: Topo MT-2 (10) Blue #2

Present delivery & some vert, to finish out the
12th of the Yeti 12 Days of Vert!
It was fun. Didn't think I'd do it, with my ankle as the excuse every single day.

Monday Dec 24, 2018 #

2 PM

Running hills (7x Hills) 50:26 [1] 2.6 mi (19:24 / mi) +1007ft 14:12 / mi
ahr:125 max:141 (injured) shoes: Topo MT-2 (10) Blue #2

11th of Yeti 12 Days of Vert!
A bit of an ankle risk doing the Alligator, but it was just so nice! Took my time, got the 1k' done. 6x Alligator & up Elm gets the 1k'.

Sunday Dec 23, 2018 #

10 AM

Running (8 x strides) 1:44:10 intensity: (1:27:55 @1) + (6:52 @2) + (4:05 @3) + (5:18 @4) 10.08 mi (10:20 / mi) +1106ft 9:22 / mi
ahr:129 max:167 (injured) shoes: Topo MT-2 (10) Blue #2

The woods were calling. I tried not to listen, but gave up, and got some hills in on a new little U between fieldhouse down to Meadow, up to Hallowell Hall, and back. Very pleasant, and not too risky for my ankle. Saw hughmac3 on his way around the tough loop ... I was jealous, but still happy to be on some trails.

Then 8 x 30s/2min strides on the track, and home, with a bit on the field to get > 10mi.

Saturday Dec 22, 2018 #

9 AM

Running long (3 Laps + 3 Swat Pool Hill) 2:11:55 intensity: (1:56:40 @1) + (12:40 @2) + (2:10 @3) + (25 @4) 13.8 mi (9:34 / mi) +1112ft 8:53 / mi
ahr:131 max:159 (injured)

Thanks, hughmac3 for watching the gals while we got our workouts done!

Friday Dec 21, 2018 #

Note

Just realized my HR zones weren't what I wanted them to be. Argh! Fixed. Grumble.
1 PM

Running hills (Dreadmill 1000' @ 15%) 21:04 intensity: (4:12 @1) + (1:07 @2) + (13:14 @3) + (2:31 @4) 1.27 mi (16:35 / mi) +1001ft 9:30 / mi
ahr:149 max:165 (injured) shoes: New Balance RC1400v4 10D


On the 8th Day of Vert, the Yeti gave to me,
15% on the dreadmill,
More speed on the Dreadmill,
Inaccurate baro measurements,
Speedwork on the Dreadmill ...
First time on the Stair Thing,
15 Hillborn Hills,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.

Ankle becoming almost ignorable.

Yeti Day 8

Thursday Dec 20, 2018 #

Note

Pace Calculator

Most comprehensive I've seen. Wow! With up to 100mi predictors. Heat, altitude, and weight factors. Sweet! Also added at the bottom of my log here, if you (yes, me) need to find it again.

12 PM

Running (6 x 30s strides + 1000') 1:08:46 intensity: (9:13 @1) + (3:49 @2) + (30:15 @3) + (24:40 @4) + (49 @5) 7.05 mi (9:45 / mi) +1000ft 8:36 / mi
ahr:151 max:173 weight:161.4lbs (injured) shoes: New Balance RC1400v4 10D


On the 7th Day of Vert, the Yeti gave to me,
More speed on the Dreadmill,
Inaccurate baro measurements,
Speedwork on the Dreadmill ...
First time on the Stair Thing,
15 Hillborn Hills,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.


3.5mi warmup w/500' vert, 1 x 5:27, 4 x 6:00, 1 x 5:27, each for the 30s fast / 2min slow w/some vert, then generally keeping the vert going at 10-12 min/mi pace (HR challenge) to get to 1000'.

I was wearing the emergency stop rope, and after the 5th (of 6) strides, I hit the rope and stopped the treadmill. And it didn't let me continue without exiting and starting over. Major Stridus Interruptus!

Ankle still 'a thing', and I'm sure will be for a while. But it's not stopping me, which is a big relief.

Wednesday Dec 19, 2018 #

8 PM

Running hills (43 stairs + 19 hills) 54:42 intensity: (47:13 @1) + (5:36 @2) + (1:49 @3) + (4 @4) 2.9 mi (18:52 / mi) +1362ft 13:03 / mi
ahr:130 max:155 (injured) shoes: Topo MT-2 (10) Brown


On the 6th Day of Vert, the Yeti gave to me,
Inaccurate baro measurements,
Speedwork on the Dreadmill ...
First time on the Stair Thing,
15 Hillborn Hills,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.


Yeesh, git 'er done stairs inside, then hills outside. Yo-yo!

Inside was way under-calculating climb, likely due to the short transitions from down to up to down, etc. Baro off by ~35%! So I ran out the door (after putting on some shoes), and finished up the hill.

Gotta admit the dreadmill and stairmill are efficient! Up, up, only up.

Ankle turned a corner today, very suddenly feeling a lot better. Still tender, but doesn't feel as damaged. Hooray! Fingers crossed on continued speedy recovery!
C • Great 1

Tuesday Dec 18, 2018 #

12 PM

Running 57:06 intensity: (10:31 @1) + (25:15 @2) + (17:02 @3) + (4:18 @4) 6.0 mi (9:31 / mi) +1000ft 8:13 / mi
ahr:145 max:168 (injured) shoes: New Balance RC1400v4 10D #2


On the 5th Day of Vert, the Yeti gave to me,
Speedwork on the Dreadmill ...
First time on the Stair Thing,
15 Hillborn Hills,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.


Yeti Day 5

Folks really need to clean the damned screens better. Ick! I did a nice cleanup.

I wasn't excited to do strides today, thinking my ankle would be a bother. It was stiff for the first mile, then felt fine.

3mi warmup w/500' vert, 4 x 5:27s for the 30s fast / 2min slow w/some vert, then generally keeping the vert going at 10 min/mi pace to get to 1000'. Kind of fun! What is wrong with me?!?
C • Zowie . . . 2

Monday Dec 17, 2018 #

12 PM

Running 26:41 intensity: (26:29 @1) + (12 @2) 0.29 mi (1:31:57 / mi) +1058ft 20:39 / mi
ahr:129 max:141 shoes: New Balance RC1400v4 10D #2


On the 4th Day of Vert, the Yeti gave to me,
First time on the Stair Thing,
15 Hillborn Hills,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.



No idea what the dimensions of the stairs are ... look like ~7.5" high x 10" deep? Maybe? I'll go with that, till I have better data. "Floors Climbed". Sooo useless!

Pace was very easy.
C • Nutty 2

Sunday Dec 16, 2018 #

7 PM

Running hills (15 x Hills) 1:12:58 intensity: (43:47 @1) + (16:07 @2) + (9:48 @3) + (3:16 @4) 6.03 mi (12:06 / mi) +1075ft 10:21 / mi
ahr:136 max:161 (injured) shoes: Topo MT-2 (10) Brown


On the 3rd Day of Vert, the Yeti gave to me,
15 Hillborn Hills,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.

Saturday Dec 15, 2018 #

12 PM

Running 2:10:38 intensity: (2:03:33 @1) + (6:37 @2) + (28 @3) 12.01 mi (10:53 / mi) +1036ft 10:03 / mi
ahr:128 max:151 (injured)


On the 2nd Day of Vert, the Yeti gave to me,
2 loops ‘round Swarthmore,
and a run when I really shouldn’t have.

Rainy and cool, wish my body was more able to enjoy. Got ‘er done.

Friday Dec 14, 2018 #

10 AM

Running hills 1:03:31 intensity: (42:05 @1) + (14:45 @2) + (6:00 @3) + (41 @4) 5.62 mi (11:18 / mi) +1039ft 9:37 / mi
ahr:133 max:156 (injured) shoes: Topo MT-2 (10) Brown


On the 1st Day of Vert, the Yeti gave to me,
A run when I really shouldn’t have.

Sunday Dec 9, 2018 #

11 AM

Walking/Hiking warm up/down (5 Laps) 45:41 [1] 2.78 mi (16:26 / mi) +73ft 16:02 / mi
ahr:90 max:123 (injured) shoes: Topo MT-2 (10) Blue #2

Hallelujah, I had no problems walking today! Thanks for going with me, anniemac.

Ankle still swollen, but much better than yesterday. Range of motion 70%. Should have no problems jogging and swimming and cycling this week to recover. Likely stay off the trails for a while.

Negative splits! Hah!

Saturday Dec 8, 2018 #

12 PM

Running 58:17 intensity: (54:20 @1) + (2:46 @2) + (1:11 @3) 4.22 mi (13:49 / mi) +380ft 12:44 / mi
ahr:114 max:151 (injured)

Bah. Sprained my left ankle. Not bad, but couldn’t walk home, as the uphills were hurting pretty good. Drat!
C • Bummer 3
C • Sorry to hear of this . . . 3

Thursday Dec 6, 2018 #

4 PM

Running hills (1 Set) 3:08 [1] 0.16 mi (19:37 / mi) +122ft 11:23 / mi
ahr:119 max:129 shoes: New Balance RC1400v4 10D

One set of stairs (9 big floors) at work, seeing how tall they are.

Running hills (8.1 Sets) 39:48 intensity: (24:28 @1) + (5:47 @2) + (6:12 @3) + (3:21 @4) 1.0 mi (39:49 / mi) +1048ft 19:59 / mi
ahr:135 max:160 shoes: New Balance RC1400v4 10D

8 more sets of stairs. A bit boring, but not as bad as the dreadmill.

Tuesday Dec 4, 2018 #

12 PM

Running intervals (Dreadmill 4x30s S) 53:47 intensity: (24:44 @1) + (5:09 @2) + (8:59 @3) + (14:55 @4) 6.0 mi (8:58 / mi) +612ft 8:10 / mi
ahr:141 max:167 weight:160.1lbs shoes: New Balance RC1400v4 10D

Forgot warm stuff, stayed indoors. 6mi, 4x 30s/2min @ 6min/mi

Sunday Dec 2, 2018 #

11 AM

Running hills (2 Crum Laps +4x30s hills) 1:04:47 intensity: (35:15 @1) + (16:13 @2) + (7:42 @3) + (5:24 @4) + (13 @5) 6.21 mi (10:26 / mi) +926ft 9:08 / mi
ahr:139 max:172 shoes: NB Summit Unknown 10 2E

Misty rain, calm, 55°F. Perfect!

Saturday Dec 1, 2018 #

10 AM

Running (2 B2B Laps) 1:26:37 intensity: (25:23 @1) + (40:11 @2) + (14:42 @3) + (6:21 @4) 8.93 mi (9:42 / mi) +873ft 8:53 / mi
ahr:143 max:166 weight:159.8lbs shoes: Topo MT-2 (10) Blue #2

So nice!

« Earlier | Later »