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Training Log Archive: hughmac4

In the 30 days ending Sep 30, 2009:

activity # timemileskm+ftload
  Orienteering6 9:54:14 28.79(20:38) 46.33(12:50) 3675988.5
  Running7 6:37:30 47.32(8:24) 76.16(5:13) 961561.8
  Biking12 2:40:00 30.82 49.6160.0
  Swimming1 30:00 0.78(38:37) 1.25(24:00)30.0
  Total19 19:41:44 107.7 173.33 46361740.3

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Tuesday Sep 29, 2009 #

Biking 12:00 [3] 2.5 mi (4:48 / mi)

home <> work

Note

Knee tender and feeling hyper-extended, so took the day off. Then had the worst RLS (Resless Leg Syndrome :)) night of sleep. Argh!

Monday Sep 28, 2009 #

Swimming 30:00 [3] 1.25 km (24:00 / km)

Swim! Some cross training, finally. I need it badly ... it was a nice day at the pool.

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Sunday Sep 27, 2009 #

Orienteering race 2:21:15 [4] 10.37 km (13:37 / km) +1132ft 11:41 / km
shoes: SALOMON XA Pro 3D

Wet day at Brandywine. Looks like I should have run Red from a points perspective, but it was good to get out there for some time.

Forgot my gaiters (sheesh), and now have a good bruise on my left shin. The saplings ("leaf-in-the-face woods," as Wyatt put it) were incredibly difficult for me. I definitely needed to rely on compass & pace count MUCH more than I normally do through those low-vis areas. Blew NUMBER ONE, so then my confidence was pretty low for the rest of the course. My most ridiculous (and costly) mistake was on the way 17 > 18, losing my mind and going to 13, which was sort of on the way to 18, but down about 10 contours. Ouch. Good lessons learned ... I should get back into those woods for some more low-vis training.

Good fun, and thanks to everyone who set it all up and ran it all!

Tuesday Sep 22, 2009 #

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Running 1:25:40 [3] 10.2 mi (8:24 / mi) +328ft 8:09 / mi
shoes: Asics Gel DS Trainer 12

Long Loop #1 (10.2 miles)

Down the evens (48th > 38th), up the odds (39th (well, 40th > 49th), Kingsessing/Woodland <> Chestnut. I like this loop, so carefully measured, and will ride it soon for a real good measure:

http://www.gmap-pedometer.com/?r=3210682

Felt slow, was slow, no worries.

Monday Sep 21, 2009 #

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Sunday Sep 20, 2009 #

Orienteering race (Sprint) 23:00 [5] 2.8 km (8:13 / km) +213ft 7:22 / km
shoes: SALOMON XA Pro 3D

2 x Sprints at Daniel Boone (placeholder times for now)! Nearly everyone is up at Rochester for the Sprint and Ultra-Long championships. Beautiful day, crisp, sunny, thorny. :) Had fun, a few mistakes, nothing too ridiculous. Legs are feeling stronger than my lungs for a change ... excellent. Now the hard work begins. ;)

Orienteering race (Sprint) 25:00 [5] 3.35 km (7:28 / km) +164ft 6:57 / km
shoes: SALOMON XA Pro 3D

Sprint #2, feelin good, pushed a bit harder, trying to memorize more.

Note

Harvested some hops today, leading edge of the first crop (ever). 25ish cones! Probably 1/4 oz hahhah. That said, there's a good bit of younger stuff still up there. Where there are 2 bines twined everything looks more healthy ... seems they like the bit-of-shade that they provide for each other? Dunno. More harvesting next weekend I think ... looks like I'm going to get at least one keg out of it this year, which means they're already more than half way to paying for themselves. It's already doing WAY better the first year than I could ever have hoped, with a late start and very little maintenance. Must be good genes and definitely a GREAT location.

Friday Sep 18, 2009 #

Running 47:30 [3] * 5.1 mi (9:19 / mi) +164ft 9:02 / mi
shoes: Asics Gel DS Trainer 12

Home > Bartram's Garden (1 lap) > Woodlands (no laps) > Home

Slow and relaxed, looking ad Boone map. Rough and wet stuff SE of the baseball diamond.

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Thursday Sep 17, 2009 #

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work ... boy, it's sure cooled down early this year! Indian Summer coming up? Humid though.

Wednesday Sep 16, 2009 #

Running 1:20:10 [4] 10.3 mi (7:47 / mi) +328ft 7:33 / mi
shoes: Asics Gel DS Trainer 12

Down the evens to 38th (extended to Chestnut, too), up ALL to 46th then 47th to Chester and home (to get the 1:20). Felt good, fiddled with different upper body/arm forms. I need to research this. Rolling, loose, circular vs. straight, powerful, planar. Hmm.

Felt good, very cool out (64F) but kind of humid ... the coolness really helped. Left hip twinge, right knee twinge about mile 4 ... goneish by 8 ... started feeling tired then too.

First double-digit training run ever? Dunno. In a very very long time, anyway.

Almost got run over by two different cars ... need to wear my reflectors now that it's getting dark < 8pm.

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Tuesday Sep 15, 2009 #

Biking 12:00 [3] 2.5 mi (4:48 / mi)

home <> work

Sunday Sep 13, 2009 #

Orienteering race (Medium) 1:14:26 [5] *** 6.34 km (11:44 / km) +673ft 10:06 / km
shoes: Asics Gel Trail Attack 4

That map is complex for me. The course was complex, except the last 1/3rd which was pretty easy technically. The USMAOC folks got my blood flowing as we dueled through the woods. I was pretty good for most of the course except #4, which I blew by at least 4 minutes. Weird twilight zone going on out there in the bright, dappled-sun, beech sapling woods.

I did surprisingly well considering all the competition that was there and how incredibly tired I was the evening before after all the training.

Orienteering warm up/down (Control Pickup) 20:00 [2] ** 1.0 km (20:00 / km) +66ft 18:11 / km
shoes: SALOMON XA Pro 3D

Quick Control pickup before the meet ... walking and jogging was a GREAT warmup.

Note

WHAT a great weekend! It was about as fun an Orienteering weekend I've ever had. Just missed the family.

Thanks to all the hardworking DVOAers who put the whole thing together. EXCELLENT!

Saturday Sep 12, 2009 #

Event: DVOA Hickory Run Training Weekend
 

Orienteering (Contour Training) 1:00:00 [3] **** 5.0 km (12:00 / km) +164ft 11:26 / km
shoes: SALOMON XA Pro 3D

Contour Training by Clem McGrath. Good fun! Seven mini-courses, on seven tiny maps with only contours and roads/trails marked. Really challenging, and got me into the map for sure. Didn't time how long we were out there, but I think it was about an hour?

I ran too hard, considering all the OTHER stuff coming up for the rest of the weekend.

Orienteering (Compass and Pace) 30:00 [2] ***** 1.11 km (27:02 / km) +82ft 24:17 / km
shoes: SALOMON XA Pro 3D

Compass and Pace work by Eddie Bergeron was incredibly challenging! Nine legs on a 'map' with just the purple ... no other features but the purple course lines, and then legs with angles and distances. Shockingly difficult.

Devious additional controls out there in the woods, I got seven of the nine correct, which I think was pretty good (dunno others' results though).

Slow going. I went back to the start at one point and began again. :)

Thanks Eddie!

Orienteering race (Sprint) 23:23 [5] *** 2.86 km (8:11 / km) +279ft 7:07 / km
shoes: SALOMON XA Pro 3D

Hickory Run Training Two-Part Sprint by Sandy Fillebrown was torture! Just kidding Sandy. :) Sprints are tough for me till I get in better shape. Good fun though, lots of talent there and the USMAOC kids are a blast to watch and run against.

A few minor mistakes, nothing serious, but slow ... I was tired from the earlier exercises, and beginning to think about the Night-O AND meet on Sunday too! Overwhelming!

Orienteering race (Night-O') 1:12:41 [4] ***** 4.3 km (16:54 / km) +328ft 15:09 / km
shoes: Asics Gel Trail Attack 4

First night-O' ever! Besides abortive rogaine night work with Dad. At least I had my flashlights this time.

Sandy took me out and showed me how it's done. Holy cr*p she was moving! She knows those woods -- but still! What fun, though. Intensifies the thrill again ("wow, we actually found that one!") ... etc. Fun to hear things like "you guys again?" from the USMAOC kids who are running 30% faster than we. :)

Want more of that stuff.

Friday Sep 11, 2009 #

Orienteering warm up/down (Hanging Controls) 1:30:00 [2] **** 5.0 km (18:00 / km) +246ft 16:45 / km
shoes: SALOMON XA Pro 3D

Put out eight controls for green/brown (I think) for Mark Cornish's Sunday meet at Hickory Run, since I was up there for training and was basically a day early. Nice time in the woods, buggy and wet though. First time on HR map in a couple of years, and only the second time ever, finding streamered (and one unstreamered) control points, pretty difficult. One wasn't streamered right, too. :)

Good stuff! I jogged some, walked some, scratched my head some.

Monday Sep 7, 2009 #

Running 1:11:31 [4] * 8.8 mi (8:08 / mi)
shoes: Asics Gel DS Trainer 12

Went to the cemetery to do an hour, but they closed after 2 laps, so I improvised around W. Philly:

http://www.gmap-pedometer.com/?r=3169097

So 1 mile to and from the cemetery, plus 2 grass, plus 4.8 around town, calculated with gmaps-pedometer, so who knows how accurate. I was definitely feeling spunkier though ... was under 8 first mile and under 25 after the two grass miles (climb there too), so probably pretty accurate. Wow! Just a little speed work (Friday intervals and the sprints) and the cool weather really made a difference! I think the gel before was good, too. And the grapefruit, lingonberry, salt, yeast (don't ask, I had a craving), and seltzer afterward ... yum-e.

Right knee a bit achy, left hip a bit more achy ... need to not push too hard till I get the mileage up, but it was a good day for some distance. Most I've run non-orienteering for over a year, and the fastest I've done it, too! Good way to start the week.

Saturday Sep 5, 2009 #

Orienteering race 20:15 [5] 2.7 km (7:30 / km) +197ft 6:45 / km
shoes: SALOMON XA Pro 3D

Sprint 1! Good fun, incredible weather. Thanks SO MUCH Sandy for TWO awesome Sprints in a new (for me) close O' location!

Wish I hadn't done intervals yesterday.

Good time fishing this morning with Dad at The Rock Pile (outside) ... one weirdly long slender cat, and one pretty good one at 5lb 13oz.

Orienteering race 14:14 [5] 1.5 km (9:29 / km) +131ft 8:22 / km
shoes: SALOMON XA Pro 3D

Sprint2! Ugh, silly fence-that-I-thought-was-a-road. :)

Running warm up/down 8:00 [1] ** 1.0 km (8:00 / km) +33ft 7:37 / km
shoes: SALOMON XA Pro 3D

A bit of warmup, and the jog to number 1 (actually the start) of Sprint2.

Friday Sep 4, 2009 #

Biking 12:00 [2]

home <> work

Biking 16:00 [2] 3.32 mi (4:49 / mi)

home <> track

Running intervals 12:39 [5] 2.0 mi (6:19 / mi)
shoes: Asics Gel DS Trainer 12

Some intervals at the cemetery (XCish course) ... embarrassing but true times. The grass and XC gives me an excuse, but a poor one. :) Gotta start somewhere:

DIST TIME
1.0 warmup
0.5 0:02:58
0.25 jog
0.25 0:01:35
0.25 jog
0.25 0:01:26
0.25 jog
0.25 0:01:42
0.5 jog
0.25 0:01:36
0.5 jog
0.5 0:03:22
0.75 warmdn
5.5 0:12:39

I need a watch with splits. Amazing I memorized these. I think. :) Timex on order ... I didn't go for the HR one, just a straight Ironman Triathlon Flix or something, list $70, $19.95 on ebay.

Running warm up/down 35:00 [1] 3.5 mi (10:00 / mi)
shoes: Asics Gel DS Trainer 12

Warmup/down before and between intervals.

Thursday Sep 3, 2009 #

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Weather has been STELLAR. I love this time of year.

Wednesday Sep 2, 2009 #

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

Tuesday Sep 1, 2009 #

Running 57:00 [3] 6.8 mi (8:23 / mi) +108ft 8:15 / mi
shoes: Asics Gel DS Trainer 12

Relaxed 'run the numbers' this evening. Still tight from Sunday, probably need to start stretching or yoga or something. NICE NICE night out, cool (66F!!) and DRY. Realizing how much of a difference the weather makes!

Biking 12:00 [2] 2.5 mi (4:48 / mi)

home <> work

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