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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hughmac4

In the 30 days ending Jun 30, 2022:

activity # timemileskm+ftload
  Running18 23:19:57 125.71(11:08) 202.3(6:55) 113721420.6
  Total18 23:19:57 125.71(11:08) 202.3(6:55) 113721420.6
averages - weight:165.2lbs

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Thursday Jun 30, 2022 #

12 PM

Running (1 B2B Lap) 49:26 intensity: (36:47 @1) + (12:39 @2) 3.93 mi (12:35 / mi) +359ft 11:35 / mi
ahr:123 max:132 shoes: Salomon S/Lab Pulsar

HR test in (hopefully) similar conditions to race. Excellent results, barely got out of Z1 (132 max), and pace was a-okay for a hella miles.

Ate gel (bottle) and waffle, drank 700ml water, so upping water thoughts.

So: keep it in Z1 and all will be well? Hah!

Wednesday Jun 29, 2022 #

4 PM

Running (1 B2B Lap) 44:00 intensity: (6:29 @1) + (28:55 @2) + (8:36 @3) 3.93 mi (11:11 / mi) +338ft 10:21 / mi
ahr:135 max:151 weight:166.2lbs shoes: Salomon S/Lab Pulsar

Cooler(ish). Felt great after a couple of days off.

Sunday Jun 26, 2022 #

12 PM

Running (1 B2B + 2 Alligator Laps) 1:01:56 intensity: (18:04 @1) + (39:28 @2) + (4:24 @3) 5.2 mi (11:55 / mi) +559ft 10:49 / mi
ahr:130 max:148 shoes: Salomon S/Lab Pulsar

Toasty out there. Crum felt great on my ankles.

Saturday Jun 25, 2022 #

10 AM

Running (3 Yellow Laps) 3:00:59 intensity: (52:42 @1) + (1:56:28 @2) + (11:48 @3) + (1 @4) 15.22 mi (11:53 / mi) +1920ft 10:37 / mi
ahr:131 max:153 weight:162.6lbs shoes: Salomon S/Lab Pulsar

Hot (83-90°F) and moist in the woods, acclimation was the name of the game. Fully geared. 3 food / hr is likely a bit too much in the heat.
C • Zowie . . . 2

Friday Jun 24, 2022 #

3 PM

Running (10 Meadow Laps) 1:03:02 intensity: (23:25 @1) + (39:37 @2) 5.62 mi (11:13 / mi) +260ft 10:45 / mi
ahr:126 max:137 weight:165.8lbs shoes: Salomon S/Lab Pulsar

Some easy laps listening to a podcast.

Thursday Jun 23, 2022 #

12 PM

Running (2 Yellow Laps) 2:01:29 intensity: (28:34 @1) + (1:22:21 @2) + (10:21 @3) + (9 @4) + (4 @5) 10.65 mi (11:24 / mi) +1369ft 10:10 / mi
ahr:132 max:161 weight:164.2lbs shoes: Salomon Ultra Glide Blue

Easy birthday Springfield Trail (Yellow) double, with new food options testing (bulk gel and stroopwafel) and pack w/1L.

Tuesday Jun 21, 2022 #

12 PM

Running (3 Laps + 3 blocks) 2:10:22 intensity: (11:55 @1) + (1:30:31 @2) + (27:56 @3) 13.41 mi (9:43 / mi) +631ft 9:18 / mi
ahr:136 max:149 weight:164.2lbs shoes: NB RC1400v6 Black 2E #5

Pretty humid, but felt quite nice cruising around town a few times. Flat pace (but not effort), huzzah.

Ate a gel (icky double chocolate gu) and drank on the 20-minute marks (gel 20, water between) with NO ill effects. Yay. But still a short run, so need to keep practicing that, as I have been. Solving the fuel would be huge.

Need to wheel the Elm > Cedar > Ogden > Walnut block and the up / down to lap point. Wheel, wheeling, wheeled @ 0.381 (block) and 0.133 (updown).
C • Whoa Nellie . . . 2

Sunday Jun 19, 2022 #

10 AM

Running (2 Yellow Laps) 1:58:30 intensity: (53:34 @1) + (55:46 @2) + (8:37 @3) + (33 @4) 10.65 mi (11:08 / mi) +1312ft 9:58 / mi
ahr:129 max:155 weight:165.4lbs shoes: Salomon S/Lab Pulsar

Stunningly-perfect dry and cool (< 70°F) weather for a Dad’s Day trot.

2 x Springfield Trail (Yellow) laps, 2nd one joyfully-quick(er).

1st 40-mile training week since August of last year. Sad! But yay.

Saturday Jun 18, 2022 #

11 AM

Running (1 Yellow & 1 Underroad La) 1:43:14 intensity: (1:17:20 @1) + (25:54 @2) 8.44 mi (12:14 / mi) +997ft 11:00 / mi
ahr:122 max:139 weight:164.4lbs shoes: Salomon S/Lab Pulsar

Much cooler today @ 70°F. Humid and breezy. Perfect day for some slow slow recovery and wheel, wheeling, wheeled the loop from Yellow lap point to parking lot and back, 0.783mi.

Friday Jun 17, 2022 #

6 PM

Running 5:18 [1] 0.5 mi (10:36 / mi) +4ft 10:31 / mi
ahr:112 max:120

Warmup

Running race 43:07 intensity: (2:22 @1) + (10:03 @2) + (20:42 @3) + (8:34 @4) + (1:26 @5) 5.01 mi (8:36 / mi) +280ft 8:10 / mi
ahr:145 max:164

Media 5-Miler, holy smokes that’s a much bigger deal than I thought. Hot, so very hot. Flattish pace, HR climb tempoish with a “kick”, just because cheering. Glad I got convinced to do that, it was fun.

Wednesday Jun 15, 2022 #

3 PM

Running (1 Yellow & 2 Underroad La) 1:30:46 intensity: (14:44 @1) + (1:01:35 @2) + (14:27 @3) 7.65 mi (11:52 / mi) +838ft 10:45 / mi
ahr:134 max:149 weight:166.4lbs shoes: Salomon Ultra Glide Blue

Oh the humidity! Brutal. HR soaring, worked at keeping a damper on. Great heat training.

Tuesday Jun 14, 2022 #

12 PM

Running 1:33:03 intensity: (21:22 @1) + (1:05:41 @2) + (6:00 @3) 8.0 mi (11:38 / mi) +537ft 10:56 / mi
ahr:131 max:146 shoes: Salomon S/Lab Pulsar

Planned on 2x B2B, but the college has started destruction for the groundwater erosion fix landscaping project at the amphitheater, so needed to reroute. Swat track is also being completely redone. Fun once I got into the random. Good training.

Sunday Jun 12, 2022 #

12 PM

Running 1:45:25 intensity: (29:33 @1) + (1:11:04 @2) + (4:48 @3) 9.79 mi (10:46 / mi) +266ft 10:30 / mi
ahr:130 max:145 weight:167.4lbs shoes: Salomon S/Lab Pulsar

A double, fun. Achy from yesterday, cleared up after an hour (feeling old). Generally negative splits around the meadow, which was encouraging on tired legs (I wanted to do that, and started slowly enough to).

Very very wet, Crum over banks in spots, many puddles. Hooray!
C • Zowie . . . 1

Saturday Jun 11, 2022 #

2 PM

Running (1 B2B + 1 Yellow) 1:44:27 intensity: (11:30 @1) + (42:12 @2) + (45:34 @3) + (4:17 @4) + (54 @5) 9.92 mi (10:32 / mi) +1152ft 9:29 / mi
ahr:139 max:165 weight:165.8lbs shoes: Salomon S/Lab Pulsar

Cool(er) and humid. Felt very good, must have been the taper.

Friday Jun 3, 2022 #

6 PM

Running 12:02 intensity: (8:06 @1) + (3:56 @2) 1.12 mi (10:45 / mi) +42ft 10:23 / mi
ahr:121 max:141 shoes: Salomon S/Lab Pulsar

To race and warmup.
7 PM

Running race 26:01 intensity: (1:26 @1) + (6:31 @2) + (13:29 @3) + (4:35 @4) 3.06 mi (8:30 / mi) +70ft 8:19 / mi
ahr:144 max:159 shoes: Salomon S/Lab Pulsar

Sloow 5k in town. Good to see a bunch of folks. Need more of those, probably. We’ll see
8 PM

Running 9:09 intensity: (2:39 @1) + (4:32 @2) + (1:55 @3) + (3 @4) 0.78 mi (11:44 / mi) +88ft 10:36 / mi
ahr:133 max:152 shoes: Salomon S/Lab Pulsar

From race, tired.

Wednesday Jun 1, 2022 #

3 PM

Running 37:41 intensity: (15:51 @1) + (21:37 @2) + (13 @3) 2.82 mi (13:21 / mi) +351ft 11:57 / mi
ahr:128 max:142

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