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Training Log Archive: hughmac4

In the 31 days ending Jan 31, 2020:

activity # timemileskm+ftload
  Running19 26:53:51 166.56(9:41) 268.05(6:01) 97231793.5
  Orienteering1 1:44:46 7.23(14:29) 11.64(9:00) 52580 /103c77%104.8
  Biking1 30:00 6.0(5:00) 9.66(3:06)30.0
  Swimming1 8:04 0.22(36:40) 0.35(22:47)8.1
  Total20 29:16:41 180.01(9:46) 289.69(6:04) 1024880 /103c77%1936.4
averages - weight:162.7lbs

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Friday Jan 31, 2020 #

11 AM

Running (Dreadmill) 6:01 intensity: (1:25 @1) + (2:28 @2) + (2:00 @3) + (8 @4) 0.58 mi (10:23 / mi) +45ft 9:40 / mi
ahr:130 max:149 shoes: New Balance RC1400v4 10D

Bad settings, stopped

Running (Dreadmill) 1:04:00 intensity: (3:56 @1) + (15:13 @2) + (19:17 @3) + (15:44 @4) + (9:50 @5) 7.5 mi (8:32 / mi) +187ft 8:20 / mi
ahr:145 max:162 weight:161.6lbs shoes: New Balance RC1400v4 10D

Rolling Hills 1

Wednesday Jan 29, 2020 #

1 PM

Running (16 Laps) 1:18:26 intensity: (3:18 @1) + (1:07:18 @2) + (7:30 @3) + (20 @4) 8.28 mi (9:29 / mi) +341ft 9:07 / mi
ahr:134 max:149 shoes: Inov-8 Terraultra 260 Yellow

Round-and-round.

Monday Jan 27, 2020 #

11 AM

Biking 30:00 [1] 6.0 mi (5:00 / mi)
ahr:94 max:101

Easy bike watching more movie

Swimming (8 Laps) 8:04 [1] 0.22 mi (36:40 / mi)

A few easy laps followed by 10 min sauna

Sunday Jan 26, 2020 #

10 AM

Running (3 Smed + 1 B2B Lap) 2:52:54 intensity: (33:12 @1) + (2:12:43 @2) + (6:59 @3) 15.94 mi (10:51 / mi) +1636ft 9:53 / mi
ahr:130 max:146 shoes: Inov-8 Terraultra 260 Yellow

Longish easy trail. Weather about perfect, legs tired from crowding miles in the last couple of days, particularly calves, so wore compression on a run for the first time in a while. Felt better than it usually does. I think it helped. Wearing for recovery, too.
C • Nice!! 9

Saturday Jan 25, 2020 #

3 PM

Running (2 Laps) 1:13:51 intensity: (7:10 @1) + (58:36 @2) + (3:53 @3) + (1:07 @4) + (3:05 @5) 8.0 mi (9:14 / mi) +380ft 8:50 / mi
ahr:133 max:162 weight:163.4lbs shoes: Inov-8 Terraultra 260 Yellow

Round and around. Glad the rain had stopped.

Friday Jan 24, 2020 #

12 PM

Running (Dreadmill) 56:26 intensity: (15:02 @1) + (30:20 @2) + (11:04 @3) 6.0 mi (9:24 / mi) +335ft 8:56 / mi
ahr:130 max:147 weight:162lbs shoes: New Balance RC1400v4 10D

Warm gym, easy dreadmill, half of a good movie.

Thursday Jan 23, 2020 #

5 PM

Running (3 Laps) 1:54:09 intensity: (10:04 @1) + (1:26:06 @2) + (15:06 @3) + (1:59 @4) + (54 @5) 12.0 mi (9:31 / mi) +581ft 9:06 / mi
ahr:133 max:163 shoes: Inov-8 Terraultra 260 Yellow

Couldn't go 3 days without a run!! Vacations are bad for consistency.

New shorts, new shoes. Shorts were superb, shoes ... we'll see.

Monday Jan 20, 2020 #

11 AM

Running 52:36 intensity: (12:54 @1) + (16:48 @2) + (20:27 @3) + (2:27 @4) 6.02 mi (8:44 / mi) +114ft 8:35 / mi
ahr:135 max:152 shoes: New Balance RC1400v4 10D #2

A few easy ... cooler day.

Sunday Jan 19, 2020 #

3 PM

Running 1:29:10 intensity: (2:56 @1) + (17:10 @2) + (24:33 @3) + (42:43 @4) + (1:48 @5) 10.07 mi (8:51 / mi) +187ft 8:42 / mi
ahr:145 max:158 shoes: New Balance RC1400v4 10D #2

Florida, had to do something between beers.

Thursday Jan 16, 2020 #

Note

Paul Revere's Midnight Ride would be a cool FKT route! Hmmm ...

https://www.tripline.net/trip/The_Midnight_Ride_of...

More here: https://www.paulreverehouse.org/the-real-story/
4 PM

Running 1:30:19 intensity: (1:01 @1) + (1:18:29 @2) + (10:45 @3) + (4 @4) 10.06 mi (8:59 / mi) +474ft 8:36 / mi
ahr:135 max:149 shoes: New Balance RC1400v4 10D

Windy! Calf not perfect. IT ache right side, likely cold related (shorts, no wind pants). Got it done.
C • Zowie! 6

Tuesday Jan 14, 2020 #

11 AM

Running (5 Laps + Girard Loop) 1:22:59 intensity: (1:35 @1) + (28:35 @2) + (34:07 @3) + (18:30 @4) + (12 @5) 10.03 mi (8:16 / mi) +464ft 7:56 / mi
ahr:143 max:158 weight:161.8lbs shoes: New Balance RC1400v4 10D

The Zoo!
C • Zowie . . . 6

Monday Jan 13, 2020 #

12 PM

Running (Dreadmill) 38:05 intensity: (1:30 @1) + (8:40 @2) + (17:41 @3) + (8:12 @4) + (2:02 @5) 4.0 mi (9:31 / mi) +421ft 8:40 / mi
ahr:142 max:163 weight:161.8lbs shoes: New Balance RC1400v4 10D

Easy for most, a bit of stretch out in the end. Forgot to stop watch. Temp of gym had me sweating. Too. Hot. In. There!

Sunday Jan 12, 2020 #

12 PM

Running (1 Lap + 2 Laps) 1:01:28 intensity: (9:11 @1) + (48:42 @2) + (3:00 @3) + (35 @4) 6.13 mi (10:02 / mi) +496ft 9:19 / mi
ahr:132 max:153 weight:161lbs shoes: Topo MT-3 Orange

Another gorgeous day! Tight from yesterday, I stayed in the white zone generally, and loosened up nicely by the end. A couple of laps on the field after the woods to get to 45mi for the week. Hooray! :)

Saturday Jan 11, 2020 #

1 PM

Running (2 Laps) 2:16:47 intensity: (4:31 @1) + (1:31:39 @2) + (37:24 @3) + (3:13 @4) 15.0 mi (9:07 / mi) +65ft 9:05 / mi
ahr:137 max:153 weight:163lbs shoes: NB Gobi v3

67°F?!? Nice. A couple of Heinz laps. Happy with low HR. Tons of people out. 3x nice big great blue herons.
C • Smokin 6

Friday Jan 10, 2020 #

12 PM

Running (Dreadmill YouTube) 53:36 intensity: (4:51 @1) + (26:01 @2) + (15:47 @3) + (6:03 @4) + (54 @5) 6.0 mi (8:56 / mi) +63ft 8:51 / mi
ahr:137 max:161 weight:164.2lbs shoes: New Balance RC1400v4 10D

Watched some YouTube whilst dreadmilling. Not bad. Need to get all 'configured' on their setup, so things are more automatic. Forgot to stop my watch. Forgot my phone (which is why I was watching YouTube).

BUT the best news is that my Roll Recovery R3 foot roller seems to be helping my PF. It's way to early to declare success, but my foot feels ... normal! So weird! So wonderful! So pink (I know it looks red ... it's not)! :) Thanks for the recommendation, Coach Steve ("Tucker" here):
Roll Recovery R3 (Pink)

Wednesday Jan 8, 2020 #

7 PM

Running (3 Laps) 1:52:33 intensity: (2:54 @1) + (1:18:29 @2) + (20:58 @3) + (7:26 @4) + (2:46 @5) 12.0 mi (9:23 / mi) +640ft 8:56 / mi
ahr:138 max:162 weight:163lbs shoes: New Balance RC1400v4 10D #2

Cold and windy, but was still too bundled up ... shed a shirt and wind pants at lap point, and sped up because then I started to get cold. 2nd and 3rd laps were fun! After the 2 hotdogs (mustard, deli pickles, hot peppers), mac n cheese, and blood orange had a chance to settle.
C • Fuel 5

Monday Jan 6, 2020 #

Note

This is the very best race report I've ever read. Soo great! Really captures the insanity of ultra running, to the n-th degree, too, as it's a 200 miler!

https://samritchie.io/tahoe-200-2018-race-report/

And so sad re: the Eagles. Some really terrible officiating at times.
11 AM

Running (Dreadmill Monterey) 1:01:02 intensity: (56 @1) + (9:20 @2) + (31:00 @3) + (11:41 @4) + (8:05 @5) 6.1 mi (10:00 / mi) +609ft 9:08 / mi
ahr:147 max:165 weight:162lbs shoes: New Balance RC1400v4 10D

Some dreadmill. Good tunes makes it possible.
C • Awesome! 3

Sunday Jan 5, 2020 #

9 AM

Running long (2 Yellow Laps) 2:39:46 intensity: (1:16:29 @1) + (1:04:18 @2) + (17:16 @3) + (1:43 @4) 12.39 mi (12:54 / mi) +1555ft 11:31 / mi
ahr:124 max:152 weight:164.2lbs shoes: Topo MT-3 Orange

Fun with anniemac! Thanks for setting this up!

E-A-G-L-E-S, EAGLES!
C • Thanks! 6

Saturday Jan 4, 2020 #

11 AM

Running (1 Yellow Lap) 1:25:45 intensity: (1:57 @1) + (30:07 @2) + (25:31 @3) + (24:15 @4) + (3:55 @5) 8.3 mi (10:20 / mi) +903ft 9:22 / mi
ahr:143 max:161 weight:164lbs shoes: Topo MT-3 Orange

Round the Springfield Trail. Met with Kevin Dion of Friends of Smedley Park after the loop, to discuss my trail project. A re-route and destruction of old trail, so some new and some cleanup. Should be fun!

Running 13:16 intensity: (6:09 @1) + (5:23 @2) + (1:44 @3) 1.21 mi (10:58 / mi) +156ft 9:46 / mi
ahr:127 max:147 shoes: Topo MT-3 Orange

From Smedley > Home after meeting.

Friday Jan 3, 2020 #

Note

And I thought I was being clever:

https://www.smedleypark.org/springfield-trail

But they say it's 5.5mi ... it's definitely < 5, and probably pretty darned close to the 4.75mi I measured it at.

"Discovered" this map while getting in touch with Delco Parks and Friends of Smedley Park to do my 8 hours of trail work in preparation for Angeles Crest 100!

Wednesday Jan 1, 2020 #

10 AM

Running 8:57 intensity: (54 @1) + (1:32 @2) + (6:31 @3) 0.8 mi (11:13 / mi) +61ft 10:27 / mi
ahr:139 max:147

Orienteering (Happy New Year 2020) 1:44:46 intensity: (59:08 @1) + (42:35 @2) + (3:03 @3) 7.23 mi (14:29 / mi) +525ft 13:33 / mi
ahr:124 max:144 spiked:80/103c shoes: Topo Ultraventure

Happy New Year! Thanks, Sandy, for setting this up!
C • Nice job 3

Running 1:45 intensity: (1:07 @1) + (38 @2) 0.15 mi (11:33 / mi) +11ft 10:49 / mi
ahr:123 max:133

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