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Training Log Archive: hughmac4

In the 7 days ending Aug 18, 2013:

	activity	#	time	miles		km		+ft	load
	Running	5	2:25:32	16.89	(8:37)	27.19	(5:21)	1001	234.9
	Biking	1	11:55	2.04	(5:50)	3.28	(3:38)	59	11.9
	Total	6	2:37:27	18.93	(8:19)	30.47	(5:10)	1060	246.8
averages - weight:162.4lbs

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Sunday Aug 18, 2013 #

Event: Radnor Red Run - 5k Steeplechase

8 AM

Running warm up/down 11:13 [1] 0.71 mi (15:53 / mi) +43ft 15:02 / mi
shoes: Puma Complete Haraka XCS

Running race (Radnor Red Run) 23:45 [5] 3.11 mi (7:39 / mi) +213ft 7:11 / mi
shoes: Puma Complete Haraka XCS

Radnor Red Run Steeplechase! Nice and cool, a bit wet, grass long, obstacles slick. Good fun! Other DVOA'ers were there: anniemac, Wyatt, j-man, AJ Riley, ??

Beat my goals: faster than last time (24:08 last time), under 100th place (I was 54th).

anniemac did a great job for her first running race ever!!

C • you rock 8

Saturday Aug 17, 2013 #

3 PM

Running warm up/down (4 x Grass Laps) 21:52 [1] 2.28 mi (9:36 / mi) +98ft 9:14 / mi
ahr:129 max:146 shoes: Puma Complete Haraka XCS

Keep 'em warm jog.

4 PM

Biking 11:55 [1] 2.04 mi (5:50 / mi) +59ft 5:41 / mi
ahr:96 max:122

Keepin the blood flowing. And milk (and awesome cheddar cheese) in the fridge.

Friday Aug 16, 2013 #

Note

New shoes are here!

Review on Tuesday.

Note

'Round town bike ride with JKoczak and the kids instead of another jog. Even better!

8 AM

Running warm up/down (4 x Grass Laps) 20:49 2.28 mi (9:09 / mi) +56ft 8:56 / mi
shoes: Puma Complete Haraka XCS

Day off! Thanks Penn!

Warm Up/Down with one Z2 lap, just to get the blood flowing. Plan to do this again this afternoon, and at least once tomorrow as well pre-race. We'll see though, I might want to go longer tomorrow, as the race isn't really important, while the miles/time-on-feet are.

Thursday Aug 15, 2013 #

Note

New shoes will be here tomorrow! Adidas Adizero Hagio. Back to Adidas. They just fit me so well, and meet my design requitements. And so stylish:

C • Woo hoo! 3

12 PM

Running tempo (Grass) 31:08 [4] 4.1 mi (7:36 / mi) +279ft 7:08 / mi
weight:161.8lbs shoes: Adidas adiZero Mana 5

22:47.4 (7:20/mi) on the 5K portion.

PR by a good bit on the 3 Lap Cemetery loop. Still plenty of PR space to go on that one! :) < 75F seems to be the magic number for feeling 'cool'.

Again didn't have HR monitor, but it was a good effort, pushing a bit harder than the other day, but still with a bit to spare (remembering the obstacles and bit more climb), and I was very steady on pace, ever-so-slightly increasing. I like that.

I'm as ready as I'll be for Radnor. It will be great if it is as cool-feeling as it is today!

Running warm up/down 2:15 [1] 0.24 mi (9:27 / mi) +56ft 7:44 / mi
shoes: Adidas adiZero Mana 5

Tuesday Aug 13, 2013 #

1 PM

Running tempo (Grass) 34:30 [4] 4.19 mi (8:14 / mi) +256ft 7:47 / mi
weight:163lbs shoes: Adidas adiZero Mana 5

24:14 (adjusted) for the 5K portion.

Humid but cooler (~80F), wanted to stretch it out a bit on the grass pre-Red Run. Was going to do two laps, but got around and realized that was a very short workout, so waffled a bit then did a 3rd lap, starting sloooow and then deciding to go faster.

Felt good and should be able to push it a bit more than that for the 5k, although the obstacles definitely take it out of you.

Still have some tarry snot in the schnoz, so probably some in the lungs too, but I think it's more psychological than physical.

C • damn 1

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