Training Log Archive: hughmac4In the 7 days ending Aug 8, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 8, 2010 #
10 AM
Orienteering race (Adventure?) 1:04:53 [4] ** 6.8 km (9:32 / km) +951ft 7:52 / km
slept:8.0 shoes: Inov-8 Mudroc 290
GPS (actual) distance 6.74mi (wow!), climb 292m
Oh so humid. After 20 minutes I started to burn out fast. A fair number of little mistakes, nothing major, mostly just slow and overheating, particularly back up from the bike trail.
Hard to concentrate on 1:5K after the 1:30K of last weekend ... everything speeding (relatively) by so quickly!
Good fun, thanks Wyatt!
Oh so humid. After 20 minutes I started to burn out fast. A fair number of little mistakes, nothing major, mostly just slow and overheating, particularly back up from the bike trail.
Hard to concentrate on 1:5K after the 1:30K of last weekend ... everything speeding (relatively) by so quickly!
Good fun, thanks Wyatt!
Thursday Aug 5, 2010 #
Note
S&H 2010 CNYO Sugar Hill Rogaine (US Champs) QuickRoute:
http://macmullan.org/images/2010-CNYO-Rogaine-Sand...
Feel our pain at #55 in the dark.
http://macmullan.org/images/2010-CNYO-Rogaine-Sand...
Feel our pain at #55 in the dark.
7 AM
Swimming 20:00 [2] 0.85 km (23:32 / km)
shoes: Bare Feet
Morning swim. Nice, had a lane to myself.
8 AM
Running hills (Level 8) 26:11 3.0 mi (8:44 / mi) +328ft 7:55 / mi
ahr:138 max:144 slept:7.0 weight:165.4lbs shoes: Asics Gel DS Trainer 12
Tried a morning workout (schedule changes at work) ... kind of nice.
Wednesday Aug 4, 2010 #
12 PM
Running tempo (Cemetery - 3 laps) 35:49 4.16 mi (8:37 / mi) +308ft 8:03 / mi
ahr:158 max:184 slept:8.0 weight:164.3lbs shoes: Asics Gel DS Trainer 12
Gym > Cemetery 10min @ run
20min @ 10k pace
> Gym @ run
Rough to kick it up ... HUMID as heck, overweight a bit, weak, drained from rogaine ... but mostly sloppy, forgotten form. Once I started thinking about form things went better, even on the jog back in. Wow, just realized I had my HR maxed ... unintentional, I suppose it was the heat. Visions of Scotty: "ooch, she cann'o take much more o' this heat, cap'n!"
20min @ 10k pace
> Gym @ run
Rough to kick it up ... HUMID as heck, overweight a bit, weak, drained from rogaine ... but mostly sloppy, forgotten form. Once I started thinking about form things went better, even on the jog back in. Wow, just realized I had my HR maxed ... unintentional, I suppose it was the heat. Visions of Scotty: "ooch, she cann'o take much more o' this heat, cap'n!"
Tuesday Aug 3, 2010 #
Note
Sugar Hill Pics
Charlie & Ann's House (need filter reset, but thought I'd get them up there for now):
http://macmullan.org/gallery2/main.php?g2_itemId=5...
The Meet:
http://macmullan.org/gallery2/main.php?g2_itemId=5...
Charlie & Ann's House (need filter reset, but thought I'd get them up there for now):
http://macmullan.org/gallery2/main.php?g2_itemId=5...
The Meet:
http://macmullan.org/gallery2/main.php?g2_itemId=5...
9 PM
Running 27:16 3.0 mi (9:05 / mi) +164ft 8:38 / mi
ahr:139 max:158 shoes: Asics Gel DS Trainer 12
Short loop ... GPS didn't get a satellite till .5 miles in ... feeling really fat, probably mostly because we just ate dinner. Bom-bom, bom-bom!
Need to prep a bit for the Radnor Steeplechase 5k that I said I would do with the Wanderers. Should be fun, even if I'm out of shape.
Need to prep a bit for the Radnor Steeplechase 5k that I said I would do with the Wanderers. Should be fun, even if I'm out of shape.
Monday Aug 2, 2010 #
Swimming warm up/down 26:05 [2] 1.0 km (26:05 / km)
weight:166.1lbs shoes: Bare Feet
Wanted to work out, legs still too jello for anything on them, so a little swim. Water too warm, the lanes were full-length (50m), which is nice but a bit more crowded that way.
Super-slow, but good to do something.
Super-slow, but good to do something.
Note
ROGAINE Quick Note 1 (more details to come!)
Modified my results for a more 'O' style (calculated course k and climb). Wanted to keep this stuff though:
Actual Ground Covered: 24.34mi (39.17k) (28:46/mi) +1710m
Probably about 1 hour worth of mistakes (45 on #51, 10 on #80, a few more here and there), and very roughly 30min out of the way (because of park boundaries) from 40 > 66, so a more realistic /k time is 24:00 /k.
Modified my results for a more 'O' style (calculated course k and climb). Wanted to keep this stuff though:
Actual Ground Covered: 24.34mi (39.17k) (28:46/mi) +1710m
Probably about 1 hour worth of mistakes (45 on #51, 10 on #80, a few more here and there), and very roughly 30min out of the way (because of park boundaries) from 40 > 66, so a more realistic /k time is 24:00 /k.
Note
More analysis, the table:
http://macmullan.org/2010-CNYO-Rogaine-Actual.pdf
Ugly chart, sorry. There's a lot of interesting data ... if you need help interpreting what my columns are let me know.
So one thing I realized, is that I screwed up our time estimates! ARGH! We were doing fine through 56 all along. I don't know what I did -- I'm going to simulate with the pins again and see if I can figure out how I got so far off. I think it was just the vagueness of my 5k marks. Crap!
http://macmullan.org/2010-CNYO-Rogaine-Actual.pdf
Ugly chart, sorry. There's a lot of interesting data ... if you need help interpreting what my columns are let me know.
So one thing I realized, is that I screwed up our time estimates! ARGH! We were doing fine through 56 all along. I don't know what I did -- I'm going to simulate with the pins again and see if I can figure out how I got so far off. I think it was just the vagueness of my 5k marks. Crap!