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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hughmac4

In the 29 days ending Feb 29, 2020:

activity # timemileskm+ftload
  Running16 24:49:15 152.13(9:47) 244.84(6:05) 103981618.8
  Fencing1 2:00:00140.0
  Biking1 30:01 6.6(4:33) 10.62(2:50)30.0
  Swimming1 10:23 0.28(37:03) 0.45(23:01)10.4
  Total18 27:29:39 159.02 255.91 103981799.2
averages - weight:162.6lbs

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Saturday Feb 29, 2020 #

10 AM

Running 3:56:30 intensity: (14:51 @1) + (2:15:13 @2) + (1:03:19 @3) + (20:21 @4) + (2:46 @5) 22.5 mi (10:31 / mi) +3339ft 9:13 / mi
ahr:138 max:161 weight:161lbs shoes: Inov-8 Terraultra 260 Yellow

Hooray Wissahickon 4-Corners! First time around under 4 hours in a while. Weather was just right, if a bit breezy. Go Juice was the key.

Did the climb down to and up from Valley Green, to snag some extra vert, and hit all 4 corners. It always amazes me how rocky it is in there.
C • Nice run 5

Friday Feb 28, 2020 #

1 PM

Running 1:00:00 intensity: (5:36 @1) + (20:31 @2) + (17:47 @3) + (16:06 @4) 6.82 mi (8:48 / mi) +187ft 8:34 / mi
ahr:139 max:155 weight:162.2lbs shoes: New Balance RC1400v4 10D #2

More Locke & Key ... probably need a different show, as target audience is obviously ~14 or so, and I’m not engrossed, which is the point on the dreadmill. I need suggestions. No subtitles, either.
C • Series 4

Thursday Feb 27, 2020 #

8 PM

Running (2 Laps) 1:19:11 intensity: (1:09 @1) + (1:00:46 @2) + (5:29 @3) + (9:58 @4) + (1:49 @5) 8.0 mi (9:54 / mi) +396ft 9:27 / mi
ahr:136 max:159 shoes: New Balance RC1400v4 10D #2

2 stouts, a bowl of tortilla soup, and a small 1/2-anchovy pizza. Erp. Not a good feeling. Took it real slow. Windy and cold.

Wednesday Feb 26, 2020 #

7 AM

Running (Home2Work) 1:29:19 intensity: (47:20 @1) + (37:35 @2) + (4:06 @3) + (18 @4) 9.55 mi (9:21 / mi) +317ft 9:04 / mi
ahr:126 max:150 shoes: New Balance RC1400v4 10D #2

Missed a run yesterday, so got one in early today. It was not as nice out as I thought it would be ... temp good, but very humid, so I was a bit sweaty, and my wrists were cold and hands swollen. But still an enjoyable morning commute, even with a backpack full of cruft.

Boy, it sure takes my body a while to 'wake up'. So: negative splits. :)
C • Zowie . . . 2

Sunday Feb 23, 2020 #

10 AM

Running (5 Laps) 3:08:57 intensity: (1:34:36 @1) + (1:09:44 @2) + (14:37 @3) + (7:40 @4) + (2:20 @5) 20.0 mi (9:27 / mi) +1003ft 9:01 / mi
ahr:128 max:160 weight:160.8lbs shoes: New Balance RC1400v4 10D #2

Such perfect weather!

Probably shouldn'a done the 20, but it felt like it was becoming an albatross, so I took my time, listened to some podcasts and music, and got it done. Shouldn't run so far in these ancient NB road flats. ;)

Spring really is in the air. Baseball going on, everyone out all over the place.
C • Hey! 5

Saturday Feb 22, 2020 #

11 AM

Running (2 Laps) 1:06:47 [2] 8.0 mi (8:21 / mi) +401ft 7:58 / mi
shoes: New Balance RC1400v4 10D #2

So good to get back on my feet, after a tough tummy last weekend (Fri 11PM > Mon 11PM), then exhausted Mon & Tue. Finally felt okay on Wed, but then a loong week at work, and didn't make the time I needed to get a few miles in.

HR strap fail. Battery replacement fixed it up. 2 years! Nice.

Incredibly gorgeous out. Wish I'd been able to go longer, but kids gotta do stuff.

4 weeks to HAT run.

Sunday Feb 16, 2020 #

12 PM

Running 1:08:01 intensity: (49:25 @1) + (18:36 @2) 4.0 mi (17:00 / mi) +200ft 16:14 / mi
ahr:114 max:137 shoes: New Balance RC1400v4 10D #2

This was supposed to be yesterday, and 20 today, but I’ve been couch-bound since Fri eve with stomach yuk. So it felt like a win just to go for a walk.
C • Sorry to hear 3

Friday Feb 14, 2020 #

3 PM

Running 1:21:03 intensity: (53 @1) + (51:49 @2) + (14:56 @3) + (7:47 @4) + (5:38 @5) 9.55 mi (8:29 / mi) +404ft 8:10 / mi
ahr:140 max:163 weight:164.4lbs shoes: New Balance RC1400v4 10D #2

Cold and dry, had the gear, needed the miles, found the time. Felt real good in the cold, easy course PR, even in wind gear!

Wednesday Feb 12, 2020 #

7 PM

Running (1 Lap) 36:08 intensity: (25 @1) + (14:01 @2) + (10:03 @3) + (9:40 @4) + (1:59 @5) 4.0 mi (9:02 / mi) +184ft 8:39 / mi
ahr:143 max:165 shoes: NB Gobi v3

1 stout, bowl of split pea & ham, Greek salad. #eatandrun

Tuesday Feb 11, 2020 #

12 PM

Running (Dreadmill Rolling 1) 1:09:00 intensity: (3:58 @1) + (45:32 @2) + (1:15 @3) + (15:06 @4) + (3:09 @5) 7.57 mi (9:07 / mi) +177ft 8:55 / mi
ahr:139 max:164 weight:161.2lbs shoes: New Balance RC1400v4 10D

Locke & Key

Monday Feb 10, 2020 #

12 PM

Running (Dreadmill) 58:21 intensity: (9:35 @1) + (34:31 @2) + (13:11 @3) + (1:04 @4) 6.21 mi (9:24 / mi) +154ft 9:11 / mi
ahr:135 max:150 weight:161.4lbs shoes: New Balance RC1400v4 10D

Dreadfully hot. Tried a show, but it was in Norwegian with subtitles, which I couldn't read well enough. Fumbling the switch to music, I stopped the dreadmill. So annoying! But a nice recovery run.

Sunday Feb 9, 2020 #

12 PM

Running (1 Yellow 1 B2B 1 Field) 2:10:54 intensity: (1:00:02 @1) + (1:03:45 @2) + (4:51 @3) + (2:16 @4) 11.94 mi (10:58 / mi) +1251ft 9:59 / mi
ahr:127 max:155 weight:161.8lbs shoes: Inov-8 Terraultra 260 Yellow

Left hammy & glute still a bit strained from fencing (doh), but not too bad. Blew the end of the week. Boo! Swap rest week for this week.

Thursday Feb 6, 2020 #

Fencing 2:00:00 intensity: (1:00:00 @1) + (10:00 @2) + (30:00 @3) + (15:00 @4) + (5:00 @5)

So fun to get back on the strip! Sooo exhausting. Those kids are amazing!

Hour of warmup and footwork, an HOUR of bouting. I’m gonna be sore as heck.

HR estimates. Shoulda worn the strap to see real values. Next time.

Wednesday Feb 5, 2020 #

9 PM

Running (1 Lap) 34:43 intensity: (1:06 @1) + (12:50 @2) + (11:33 @3) + (7:15 @4) + (1:59 @5) 4.0 mi (8:41 / mi) +206ft 8:17 / mi
ahr:143 max:167 weight:163.4lbs shoes: NB Gobi v3

Aaaalmost didn’t get out. Wintery and dreary after last evenings #runtopless run. But I bundled up instead, and was roasting in no time.

Felt super after my early morning leg massage. Wish I could afford one every day. Hooray new masseuse!

Tuesday Feb 4, 2020 #

7 PM

Running (2 Laps) 1:15:19 intensity: (25:21 @1) + (46:47 @2) + (3:11 @3) 8.0 mi (9:25 / mi) +389ft 9:00 / mi
ahr:128 max:148 weight:165.2lbs shoes: NB Gobi v3

Not excited about this one, but need a solid week. Got it done.

And got to #runtopless!! Rare February treat!

Monday Feb 3, 2020 #

11 AM

Biking (Stationary) 30:01 [1] 6.6 mi (4:33 / mi)
ahr:102 max:107 weight:164.2lbs

Bike and a movie

Swimming (10 Laps) 10:23 [1] 0.28 mi (37:03 / mi)

Sauna, swim, sauna.

Sunday Feb 2, 2020 #

12 PM

Running (Crum Smedley Swat Combo) 2:59:58 intensity: (51:05 @1) + (2:00:46 @2) + (8:07 @3) 18.0 mi (10:00 / mi) +1610ft 9:13 / mi
ahr:129 max:148 shoes: Inov-8 Terraultra 260 Yellow

Was gonna do 2x Smedley+B2B Laps, but didn’t feel like heading back to Smedley after 2nd B2B, so did a Swat loop + to hit the 18. Perfect temps, full gear and compression. Faster than I’d expected.

Startled a raccoon on the trail. It didn’t back down, in fact it started “chasing” me:
Rocky
Rocky
C • Zowie . . . 6

Saturday Feb 1, 2020 #

4 PM

Running (1 Lap) 35:04 intensity: (2:53 @1) + (12:06 @2) + (7:42 @3) + (6:16 @4) + (6:07 @5) 4.0 mi (8:46 / mi) +180ft 8:25 / mi
ahr:136 max:162 weight:163.4lbs shoes: Inov-8 Terraultra 260 Yellow

Planned on 2 laps, or maybe 1 lap + 2 miles, but ran into a friend and chatted, apparently for 7:01 min without stopping my watch. :) Then had to call it quits for family time. Good to catch up, though.

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