Training Log Archive: hughmac4

Pre-run warmup.

Post-run control pickup, box 2, with MTW. Fun!

DVOA President's Cup, a goat box format. Awesome. Lots of mistakes, including one probably 3 minute one. Great to get out in the woods for the new year and see some DVOAers!

Accidentally restarted my watch when headed out for control pickup w/o resetting it, oof, so the track is off, but YAY KEN!

Edited my gpx track though, and watch says 5.93k, so 121%.

Mediocre job on the first box (hesitation, change of plan, then just plain lazy up the hill), and BAD mistake on the second box ... I headed out of it hot on Clem's tail, and realized half-way (at the trail) to box 3 that I had missed my 5th control in box 2! Sheesh. So an extra ~300m while I struggled BACK over the rocks (again) then BACK over the rocks to box 3, about 2 minutes lost. 1 minute mistake on the high control in box 2. Off to the downhill side a few times, particularly bad on the last control (29) when I misled a bunch of others (Karl, Alison, ??), which made me feel bad, and cost me another solid minute. Good fast thrash through the green to the finish, the new thorngaiters really earned their pay.

The quantity of orienteers in the woods was was both a plus an minus for me. Pluses: often saw controls earlier than I normally would have, felt motivated by competition aspect. Minuses: didn't take the time take any shots, which hurt my accuracy significantly ... where it worked out, it saved time, where it didn't it hurt MORE.

Great to see everyone in the new year, get excited for the Spring season, and motivate to keep the training progressing!

Missed yesterday, so did a tad more today, and will relax tomorrow before the Prez's Cup. Boy I'm slow, I think the lack of sleep really hurt my HR @ 75%

cemetery > home

home > cemetery

Speed lap. Didn't stop the watch correctly. Hmm. I think it was 5:08 so there you go.

Gives me a 44.46 vdot, which is probably pretty close. Maybe a tad low, but it lines up alright with my (weak) HR = 134 @ 75%, so fine for now. Interestingly I maxed at my max HR of 178. Weird how that works. I suppose there WAS some climb, so my vdot is probably a tad higher, as expected from track time of some time ago. However, I'm going to work with these values for a while and see how they work, and get to the track a few times over the next couple of months for refinement, or maybe a 5k race or two (ugh).

Revised workout paces (although I think using HR will be better till I start to plateau):

Type		mile	1600m	1200m	1000	800	400
Easy/Long	E/L	9:22	9:18		5:49		2:20
Threshold	T	7:32	7:29		4:41		1:52
Interval	I	6:56	6:54	5:10	4:19	3:27	1:43
Repetition	R					3:15	1:36

I asked Dad a while ago why he wasn't on Attackpoint, and he complained that I had stolen our common name as my username. So, I just changed my username to hughmac4. So no more excuses MTW.

And super-duper-kudos to Ken for making that trivial!

C • no more excuses 1

Heart Rates from various sources: E/L: 134, T: 160, I: 174

Workout Paces based on my vdot of 48.38, which I think might be a bit high for me right now, but the 880 is probably not the best test, need to do a timed mile and a couple of 5Ks:

Type		mile	1600m	1200m	1000	800	400
Easy/Long	E/L	8:45	8:42		5:26		2:11
Threshold	T	7:02	7:00		4:22		1:45
Interval	I	6:28	6:26	4:50	4:01	3:13	1:37
Repetition	R					3:01	1:30

To the park and back, exploratory mission. I was surprised to see that the Ohio House has a B'fast/Lunch restaurant in it now. If I'd had been wearing long pants I would have popped in to check it out.