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Training Log Archive: hughmac⁴

In the 7 days ending Aug 18, 2014:

activity # timemileskm+ftload
  Running2 1:03:17 7.71(8:12) 12.41(5:06) 390133.8
  Biking1 50:32 9.81(5:09) 15.79(3:12) 27950.5
  Total3 1:53:49 17.53(6:30) 28.21(4:02) 669184.3
averages - weight:160.4lbs

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Sunday Aug 17, 2014 #

8 AM

Running warm up/down 5:24 [1] 0.5 mi (10:43 / mi)
shoes: Puma Complete Haraka XCS

Running race (Radnor Red Run) 23:37 [4] 3.11 mi (7:36 / mi) +190ft 7:11 / mi
shoes: Puma Complete Haraka XCS

Went in to this with the right attitude: training. Relaxed most of the race, feeling pretty good, not trying to crush it, and of course that (and the coolness of the day (~70!) got me a new PR by a few seconds. 50th overall, 3rd in my (weak) age bracket.

Anniemac beat her time from last year as well! Superb.

Kswede, Sswede, Gswede and Furlong47 were there racing as well, and JKoczak, Junemac, Robinmac, Hughmac3 and Juliemac were there cheering us on! Great time.

Comparative splits (since anniemac did it):

Year1mi2mi3mi3.11mi
20107:088:137:570:51
20137:217:477:510:46
20147:237:527:430:39

Thursday Aug 14, 2014 #

Note

Played flag football last night. QB ... not a complete disaster, but we lost, and I threw a few interceptions which certainly contributed to our demise. The field (and therefor the ball) was wet from thunderstorms earlier, and slippery too.

Many observations to digest. Hopefully the team will give me some more play time to redeem myself a bit.

#1: I need to fire faster most of the time ... waiting till the rusher is crossing the line every time is both predictable and nerve-wracking. :)
#2: I need to have my primary and secondary receivers visually spotted before the ball snaps (while scanning the whole line). "Hunting" for them was wasting a lot of my already-abused mental processing power.
#3: while the middle-yardage play is tough (coverage-wise), it's the most productive in this (LONG distance to first down) league.
4 PM

Biking 50:32 [1] 9.81 mi (5:09 / mi) +279ft 5:01 / mi

Rode home.

Wednesday Aug 13, 2014 #

1 PM

Running tempo (30 Grass) 34:16 intensity: (11:55 @1) + (7:41 @2) + (6:06 @3) + (8:28 @4) + (6 @5) 4.1 mi (8:21 / mi) +200ft 7:59 / mi
ahr:144 max:171 weight:160.4lbs shoes: Adidas adiZero Hagio 2

Legs felt fine after 2 days off. Humid and warm, but not terrible.

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