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Training Log Archive: hughmac4

In the 31 days ending Jul 31, 2019:

activity # timemileskm+ftload
  Rogaining1 23:37:25 55.11(25:43) 88.69(15:59) 62081417.4
  Running13 17:05:05 102.0(10:03) 164.15(6:15) 63131114.5
  Walking/Hiking2 1:53:11 4.57(24:46) 7.36(15:23) 316113.2
  Biking1 30:01 9.15(3:17) 14.73(2:02)30.0
  Total17 43:05:42 170.83(15:08) 274.92(9:24) 128372675.1
averages - weight:161.3lbs

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Wednesday Jul 31, 2019 #

6 AM

Running (HomeWork) 1:34:41 intensity: (1:32:01 @1) + (2:19 @2) + (21 @3) 10.0 mi (9:28 / mi) +341ft 9:10 / mi
ahr:125 max:149 weight:161.2lbs shoes: Topo MT-2 (10) Blue #3

Beating the heat. Humidity 91%. So creaky in the AM.
C • Way to go!!! 3

Monday Jul 29, 2019 #

12 PM

Running (5 Laps) 56:05 intensity: (27:27 @1) + (17:10 @2) + (11:21 @3) + (7 @4) 6.1 mi (9:12 / mi) +228ft 8:53 / mi
ahr:139 max:155 weight:161.5lbs shoes: NB Gobi v3

A few laps, weather warm.

Sunday Jul 28, 2019 #

11 AM

Walking/Hiking 1:23:11 [1] 3.07 mi (27:06 / mi) +316ft 24:41 / mi
ahr:77 max:116 shoes: Topo MT-2 (10) Blue #2

Some wheeling and hanging with the gals in the woods. Much resistance at first, then capitulation, then fun. Pileated woodpecker spotted.

Saturday Jul 27, 2019 #

9 AM

Running long (2 x SmedHigh + B2B + Crum) 3:14:44 intensity: (2:28:01 @1) + (28:53 @2) + (16:16 @3) + (1:34 @4) 16.66 mi (11:41 / mi) +1665ft 10:41 / mi
ahr:134 max:158 weight:159.4lbs shoes: Topo Ultraventure

Full gear long, race pace testing. Felt pretty good, remembering 'longer', which is nice.
C • Wow 2

Thursday Jul 25, 2019 #

4 PM

Running long (WorkHome) 1:25:38 intensity: (17:47 @1) + (25:33 @2) + (30:23 @3) + (11:55 @4) 10.0 mi (8:34 / mi) +382ft 8:16 / mi
ahr:146 max:167 weight:162.4lbs shoes: NB Gobi v3

Surprised at my pace on this one, considering heat & humidity. Salt really bugging my eyes, need a new visor.

A 10mi course record!
C • Zowie . . . 2

Tuesday Jul 23, 2019 #

6 PM

Running (2 Laps) 1:15:56 intensity: (1:12:05 @1) + (2:13 @2) + (1:20 @3) + (18 @4) 8.0 mi (9:29 / mi) +355ft 9:07 / mi
ahr:130 max:156 weight:163lbs shoes: New Balance RC1400v4 10D

Nice change of pace weather-wise. Around town after work.
C • Nice one . . . 2

Monday Jul 22, 2019 #

12 PM

Running (1 Lap) 37:19 intensity: (34:27 @1) + (2:52 @2) 4.0 mi (9:20 / mi) +199ft 8:55 / mi
ahr:132 max:147 weight:163.4lbs shoes: New Balance RC1400v4 10D

Funny how 89F feels so much better than 98F. Working from home, had the opportunity to jog around town on a warm Monday. It was nice! So much construction going on everywhere!

Sunday Jul 21, 2019 #

Note

Glad I didn’t wait, ‘cause:
96°F (feels like 106°F)
Humidity: 48%
7 AM

Running 53:51 intensity: (43:37 @1) + (5:10 @2) + (2:44 @3) + (2:20 @4) 5.16 mi (10:26 / mi) +452ft 9:38 / mi
ahr:129 max:159 weight:161.2lbs shoes: Topo MT-2 (10) Blue #2

An identical scorcher today, so got it done early again. Took it a lot easier psychologically, but worked out about the same time- and effort-wise. Hmm.
87°F (feels like 95°F) Humidity: 65%

Saturday Jul 20, 2019 #

Event: Catoctin 50k Trail Run & Half Cat
 

Note

New Wissahickon Map

Using a mix of the new data mentioned here (buildings and KP contours / veg), OpenDataPhilly's Hydrology Shape data (all water), and BBike OpenStreetMap data (streets, trails, etc). Used OpenOrienteering Mapper. Awesome!

Prints on a single 11"x17" sheet at 1:20k (no scaling). Scale and print your favorite bits @200% for 1x10k. Came out pretty good! I'm so impressed by these free datasets. OSM data really filled out the trails, too. I'm sure there are more in the park, but not too many.

Let me know what you think, Swedes and Sandy! It's scaled from 1:10k > 1:20k purely by shrinkage in Export > PDF, so likely pretty challenging to read 'at speed' ...
7 AM

Running 53:01 intensity: (31:07 @1) + (7:52 @2) + (9:17 @3) + (4:45 @4) 5.16 mi (10:16 / mi) +460ft 9:28 / mi
ahr:136 max:166 weight:162lbs shoes: Topo MT-2 (10) Blue #3

Already warm, but terror of what’s to come shortly got me rolling early.

Friday Jul 19, 2019 #

4 PM

Running warm up/down (6 Laps) 30:28 intensity: (10:08 @1) + (5:37 @2) + (7:17 @3) + (7:26 @4) 3.28 mi (9:17 / mi) +115ft 8:59 / mi
ahr:144 max:160 weight:161lbs shoes: New Balance RC1400v4 10D


The weather right now:

Swarthmore, PA, US
Partly Cloudy
94°F (feels like 103°F)
Humidity: 51%, Winds: 15mph

Enough said.
C • Barf 2

Wednesday Jul 17, 2019 #

12 PM

Running (1 Lap) 19:08 intensity: (13:21 @1) + (4:56 @2) + (51 @3) 2.1 mi (9:07 / mi) +43ft 8:56 / mi
ahr:133 max:153 weight:164lbs shoes: NB Gobi v3

Felt sluggish, but it was good. Steamy out!

Tuesday Jul 16, 2019 #

12 PM

Biking (Stationary) 30:01 [1] 9.15 mi (3:17 / mi)
ahr:110 max:122 weight:155.2lbs shoes: New Balance RC1400v4 10D #2

A bit of spinning

Monday Jul 15, 2019 #

Walking/Hiking warm up/down 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Inov-8 Trailroc 150

Leisurely walk and chat with hughmac3. Feel pretty good after the rogaine, no lasting issues seem likely.

Saturday Jul 13, 2019 #

Event: CNYO rogaine
 
12 PM

Rogaining race (CNYO 24-Hour Rogaine) 23:37:25 [1] 55.11 mi (25:43 / mi) +6208ft 23:14 / mi
shoes: Topo Ultraventure

2019 CNYO Rogaine, with Sam Kolins. Tough design challenges, and some real tough sections of forest, with old logging surprising us at inopportune times. ;)

Another (3 out of 3!) 2nd place finish in Open Men, no injuries, wonderful weather, awesome time in the woods with Sam, who remains the best rogaining partner in existence. Hooray, Gummy Bear Overlords!
C • Zowie . . . 8

Saturday Jul 6, 2019 #

10 AM

Running (2 B2B + 1 Swat Lap) 2:25:57 intensity: (16:36 @1) + (23:26 @2) + (59:39 @3) + (45:28 @4) + (48 @5) 13.0 mi (11:14 / mi) +1011ft 10:27 / mi
ahr:150 max:172 weight:159.2lbs shoes: Salomon S-Lab Sense 5 Ultra

Tough one. Thank goodness for the rain during the 11th mile!

Slower but farther, higher HR, semi-bonk for last 5, semi-dehydrated, so another good effort. ;)
C • Zowie . . . 2

Thursday Jul 4, 2019 #

9 AM

Running (2 B2B Laps) 1:29:48 intensity: (47:37 @1) + (13:16 @2) + (14:13 @3) + (13:20 @4) + (1:22 @5) 8.96 mi (10:01 / mi) +763ft 9:16 / mi
ahr:139 max:171 weight:163.2lbs shoes: Salomon S-Lab Sense 5 Ultra

Warm & humid, went light with my ol' Salomons and Boa split shorts. It felt good. I had fun getting sweaty. Negative splits on the loops, but it cost in HR. Good effort!
C • Indeed 1

Wednesday Jul 3, 2019 #

7 AM

Running (HomeWork) 1:28:29 intensity: (1:24:18 @1) + (3:41 @2) + (30 @3) 9.58 mi (9:14 / mi) +299ft 8:58 / mi
ahr:127 max:150 shoes: New Balance RC1400v4 10D #2

Home > Work ... first time ever? Trying to beat the heat. Very humid, sweathog, but not too hot yet. Wasn't really very fun, but nice to get a biggish run in in the AM. Hope I can stay awake at work. :)

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