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Training Log Archive: hughmac4

In the 7 days ending Aug 29, 2010:

activity # timemileskm+ftload
  Running5 3:44:20 23.03(9:45) 37.06(6:03) 2503252.0
  Total5 3:44:20 23.03(9:45) 37.06(6:03) 2503252.0
  [1-5]5 3:42:53
averages - sleep:6 weight:165.9lbs

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MoTuWeThFrSaSu

Sunday Aug 29, 2010 #

10 AM

Running long 1:03:29 intensity: (28 @0) + (3:27 @1) + (10:45 @2) + (45:27 @3) + (3:22 @4) 7.01 mi (9:04 / mi) +482ft 8:30 / mi
ahr:147 max:165 shoes: Asics Gel DS Trainer 12

Fairmount Park, 4 x Houses. Mann Music Center, Ridgelands, Chamounix, Belmont, Japan. NICE day! New trails! Awesome. Felt too strong, went too fast.

Friday Aug 27, 2010 #

12 PM

Running warm up/down 7:28 intensity: (36 @0) + (5:29 @1) + (1:23 @2) * 0.53 mi (14:05 / mi) +7ft 13:55 / mi
ahr:125 max:137 shoes: Asics Gel DS Trainer 12

Running hills (FF Steps) 30:07 intensity: (13 @1) + (1:42 @2) + (20:58 @3) + (7:10 @4) + (4 @5) 1.5 mi (20:05 / mi) +1407ft 10:38 / mi
ahr:154 max:172 shoes: Asics Gel DS Trainer 12

Franklin Field steps, all of the lower level. Not really sure of the climb, but my best estimate is 13m per set of steps x 32 sets in the whole place, plus one extra for 30 min even. No idea what the distance was (that's trigonometry, ugh! :)), but 1.5 miles is what I'm giving myself. Good workout, best in a while, my legs are toast this evening.

Check out the GPS track, pretty cool looking!
C • very nice 2

Running warm up/down 5:31 intensity: (1:59 @2) + (3:32 @3) * 0.54 mi (10:13 / mi) +95ft 8:45 / mi
ahr:147 max:155 shoes: Asics Gel DS Trainer 12

Thursday Aug 26, 2010 #

Note

Bees + Fear = New Max HR!

While doing some more FCN analysis/sulking (over the massive points I missed out on), I realized that I broke the mystical (for me) 184 bpm HR for the first time since I've been recording, with 188 bpm.

Amazing what heights a few bees will take you to! :)

That's 10 points higher than my theoretical max!

Just ate WAY too much dinner ... mmm, leftover Mutter Paneer, basmati rice, sourdough bread, olives, pickled greenbeans, olive oil w/ hotsauce, big chocolate chip cookies, and a glass of milk. Promptly fell asleep on the couch afterward in a glycemic overload. Ahh.
C • PHYSICAL AGE 2
12 PM

Running (Cemetery - 3 laps) 37:43 intensity: (3:06 @1) + (28:31 @2) + (6:06 @3) * 4.1 mi (9:12 / mi) +230ft 8:44 / mi
ahr:139 max:149 slept:6.0 weight:165.2lbs shoes: Asics Gel DS Trainer 12

gym > cemetery x 3 > gym

Wednesday Aug 25, 2010 #

Note

Oh, and the coolness is extremely welcome! Still humid though, but I'll take it for now.
12 PM

Running warm up/down 7:00 intensity: (8 @0) + (6:38 @1) + (14 @2) * 0.52 mi (13:28 / mi) +3ft 13:23 / mi
ahr:126 max:134 shoes: Asics Gel DS Trainer 12

gym > Franklin Field

Running intervals 36:56 intensity: (8 @1) + (11 @2) + (23:31 @3) + (12:57 @4) + (9 @5) 4.84 mi (7:38 / mi)
ahr:157 max:172 weight:166.3lbs shoes: Asics Gel DS Trainer 12

See GPS track for interval times ... first (extremely slow) intervals in a LONG time. Working with an actual plan (wow!) to start off slowly with 2mi pace (~7/mi), but my 2mi pace guess was definitely too slow. 6:30s felt about right, after working on my form some. Excellent.

My favorite thing about the track is it removes all other distracting factors, so I can focus on form. Things I noticed:

- too tight, tense, rigid
- hard and flat-footed landings
- 'puffing' my breath through my cheeks (realized I was doing this at Radnor too!)

So I've got track on my Wed schedule for the foreseeable future to work on relaxing (face, shoulders, upper back, wrists), tilting my pelvis downward/curving my lower spine a tiny bit (less hunched over, more of a 'downhill' position), and foot placement.

I'm not sure about the 'puffing'. When I'm working hard, sometimes it feels better to puff against my cheeks than to just let the breath out. I don't know why. But it doesn't seem right. Anyone know the best way to breathe?

C • ENCOURAGEMENT 6

Running warm up/down 5:09 intensity: (1:16 @2) + (3:48 @3) + (5 @4) * 0.52 mi (9:54 / mi) +102ft 8:21 / mi
ahr:148 max:162 shoes: Asics Gel DS Trainer 12

Franklin Field > gym

Tuesday Aug 24, 2010 #

12 PM

Running tempo (Cemetery - 2.5 laps) 30:57 intensity: (15 @0) + (4:47 @1) + (8:52 @2) + (11:44 @3) + (5:19 @4) 3.47 mi (8:55 / mi) +177ft 8:31 / mi
ahr:145 max:166 weight:166.2lbs shoes: Asics Gel DS Trainer 12

gym > cemetery x 2 laps + short street lap > gym. Amazing what a difference 20 degrees makes. :) Still pretty drained from Sunday, but needed to get the new training started! Hard to get the HR up, but did okay. I'm excited for my fall training plan.

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