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Training Log Archive: hughmac4

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+ft	load
	Running	11	29:52:57	189.66	(9:27)	305.22	(5:52)	38602	611.5
	Orienteering	1	47:35	3.68	(12:55)	5.93	(8:01)	820	92.1
	Biking	1	30:00	10.8	(2:47)	17.38	(1:44)	1378	30.0
	Swimming	1	22:30	0.62	(36:13)	1.0	(22:30)		22.5
	Total	12	31:33:02	204.76	(9:15)	329.54	(5:45)	40800	756.1
	[1-5]	11	9:24:48
averages - sleep:6.9 rhr:50 weight:160.7lbs

23:10

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Sunday Jan 31, 2010 #

Note

Yargh, terrible week workout-wise. At least I got the biggest gaping hole in the basement insulated.

Monday Jan 25, 2010 #

Swimming 22:30 [1] 1.0 km (22:30 / km)
weight:161lbs

Nice little swim followed by 15 minute sauna. Ahhhh!

Sunday Jan 24, 2010 #

Running warm up/down 4:43 0.42 mi (11:14 / mi) +30ft 10:31 / mi
ahr:141 max:159 shoes: Asics Gel Trail Attack 4

Pre-run warmup.

Running warm up/down 27:29 ** 1.75 mi (15:42 / mi) +340ft 13:16 / mi
ahr:116 max:144 shoes: Asics Gel Trail Attack 4

Post-run control pickup, box 2, with MTW. Fun!

Orienteering race (Goat/Box) 47:35 *** 5.93 km (8:01 / km) +820ft 6:38 / km
ahr:166 max:181 rhr:48 slept:8.0 shoes: Asics Gel Trail Attack 4

DVOA President's Cup, a goat box format. Awesome. Lots of mistakes, including one probably 3 minute one. Great to get out in the woods for the new year and see some DVOAers!

Accidentally restarted my watch when headed out for control pickup w/o resetting it, oof, so the track is off, but YAY KEN!

Edited my gpx track though, and watch says 5.93k, so 121%.

Mediocre job on the first box (hesitation, change of plan, then just plain lazy up the hill), and BAD mistake on the second box ... I headed out of it hot on Clem's tail, and realized half-way (at the trail) to box 3 that I had missed my 5th control in box 2! Sheesh. So an extra ~300m while I struggled BACK over the rocks (again) then BACK over the rocks to box 3, about 2 minutes lost. 1 minute mistake on the high control in box 2. Off to the downhill side a few times, particularly bad on the last control (29) when I misled a bunch of others (Karl, Alison, ??), which made me feel bad, and cost me another solid minute. Good fast thrash through the green to the finish, the new thorngaiters really earned their pay.

The quantity of orienteers in the woods was was both a plus an minus for me. Pluses: often saw controls earlier than I normally would have, felt motivated by competition aspect. Minuses: didn't take the time take any shots, which hurt my accuracy significantly ... where it worked out, it saved time, where it didn't it hurt MORE.

Great to see everyone in the new year, get excited for the Spring season, and motivate to keep the training progressing!

Friday Jan 22, 2010 #

Running 43:36 7.45 km (5:51 / km) +555ft 5:15 / km
ahr:134 max:146 slept:4.5 shoes: Asics Gel DS Trainer 12

Missed yesterday, so did a tad more today, and will relax tomorrow before the Prez's Cup. Boy I'm slow, I think the lack of sleep really hurt my HR @ 75%

Wednesday Jan 20, 2010 #

Running 9:52 1.02 mi (9:40 / mi) +98ft 8:52 / mi
ahr:132 max:143 rhr:50 shoes: Asics Gel DS Trainer 12

cemetery > home

Running 10:44 1.03 mi (10:25 / mi) +98ft 9:33 / mi
ahr:134 max:148 rhr:50 shoes: Asics Gel DS Trainer 12

home > cemetery

Running 5:13 1.31 km (3:59 / km) +108ft 3:32 / km
ahr:169 max:177 rhr:50 shoes: Asics Gel DS Trainer 12

Speed lap. Didn't stop the watch correctly. Hmm. I think it was 5:08 so there you go.

Gives me a 44.46 vdot, which is probably pretty close. Maybe a tad low, but it lines up alright with my (weak) HR = 134 @ 75%, so fine for now. Interestingly I maxed at my max HR of 178. Weird how that works. I suppose there WAS some climb, so my vdot is probably a tad higher, as expected from track time of some time ago. However, I'm going to work with these values for a while and see how they work, and get to the track a few times over the next couple of months for refinement, or maybe a 5k race or two (ugh).

Revised workout paces (although I think using HR will be better till I start to plateau):

Type		mile	1600m	1200m	1000	800	400
Easy/Long	E/L	9:22	9:18		5:49		2:20
Threshold	T	7:32	7:29		4:41		1:52
Interval	I	6:56	6:54	5:10	4:19	3:27	1:43
Repetition	R					3:15	1:36

Tuesday Jan 19, 2010 #

Note
slept:6.0

I asked Dad a while ago why he wasn't on Attackpoint, and he complained that I had stolen our common name as my username. So, I just changed my username to hughmac4. So no more excuses MTW.

And super-duper-kudos to Ken for making that trivial!

C • no more excuses 1

Monday Jan 18, 2010 #

Note

Heart Rates from various sources: E/L: 134, T: 160, I: 174

Workout Paces based on my vdot of 48.38, which I think might be a bit high for me right now, but the 880 is probably not the best test, need to do a timed mile and a couple of 5Ks:

Type		mile	1600m	1200m	1000	800	400
Easy/Long	E/L	8:45	8:42		5:26		2:11
Threshold	T	7:02	7:00		4:22		1:45
Interval	I	6:28	6:26	4:50	4:01	3:13	1:37
Repetition	R					3:01	1:30

Running long 1:15:10 13.46 km (5:35 / km) +854ft 5:06 / km
ahr:136 max:151 shoes: Asics Gel DS Trainer 12

To the park and back, exploratory mission. I was surprised to see that the Ohio House has a B'fast/Lunch restaurant in it now. If I'd had been wearing long pants I would have popped in to check it out.

Saturday Jan 16, 2010 #

Running long (Wissahickon, Forbidden Dr) 1:40:40 18.63 km (5:24 / km) +4124ft 4:02 / km
ahr:139 max:179 shoes: Asics Gel DS Trainer 12

Wow! Gorgeous day in the woods. Working with the new Forerunner ... very frustrating to actually look at it, with the pace wavering wildly, but in the long run it looks fairly accurate, except for the climb. 1100 meters?!? Hmm. Okay, the SMOOTHING in SportTracks helped a lot, down to a probably-realistic 300m. I'm poling at 1 second intervals, that's probably part of the issue.

And the HR monitor was WAY high for the first mile, reading between 160 and 180, when it was probably like 80 to 120, along with the way too fast pace ... I guess the satellites weren't really right yet, and the HR contacts weren't really contacting yet.

Very cool though! #2

Monday Jan 11, 2010 #

12 PM

Running warm up/down 9:36 [1] 1.1 mi (8:44 / mi)
slept:8.0 weight:161.2lbs shoes: Asics Gel DS Trainer 12

gym <> cemetery

Running 23:50 [4] 3.0 mi (7:57 / mi) +295ft 7:16 / mi
shoes: Asics Gel DS Trainer 12

three ramp-up cemetery laps. Forgot my shirt, so was wearing my overshirt which had a bunch of burrs from Ridley ... that shirt was kinda scratchy!

Lap1 08:27.0
Lap2 07:57.2
Lap3 07:25.8

Felt strong, wish I'd had time to go for the 7, but probably better that I didn't.

Saturday Jan 9, 2010 #

Running warm up/down 18:49 [1] 2.0 mi (9:24 / mi) +164ft 8:44 / mi
shoes: Asics Gel DS Trainer 12

home <> cemetery warmup/down

Running 51:37 [4] 6.0 mi (8:36 / mi) +591ft 7:52 / mi
shoes: Asics Gel DS Trainer 12

6 laps around the cemetery. Ground hard, except for the little stream, but managed to keep dry. Felt sluggish for first 3, then started feeling better.

Lap Pace
Lap1 08:30.2
Lap2 08:36.1
Lap3 08:43.0 oh my
Lap4 08:47.1 ugh
Lap5 08:34.8
Lap6 08:26.4
TTL: 6.00 0:51:38 0:08:36

Note
slept:8.5

Got some sleep! Played some Catching Features last night for the first time (well, first full courses). Neat stuff.

Note

Forerunner 305 finally shipped (after a month) from Amazon! I'm so glad I bought it for $149, as the price has gone up significantly since then. Oh boy!

Thursday Jan 7, 2010 #

Note
rhr:50 slept:7.0

Fogo de Chao for lunch today with the team made up for the pain of last evening, even if we were going stag. Oh god, too much meat. Unbelievable meat. Carved from skewers by gauchos at the table. The cheeses and flan were superb, as well. No dinner tonight, I just can't face any more food right now.

Wednesday Jan 6, 2010 #

Note
slept:6.0

Another work-related crappy night, that's two in 3 days. And now I'm home (after not having time to get out at lunch), and feeling NOT motivated to head out. Although it's a balmy 35F with only light winds ... hmm.

Running 11:08 [1] 1.25 mi (8:54 / mi)
shoes: Asics Gel DS Trainer 12

Nice little trot to the office to fiddle with some backup hardware (NEO 8000 tape library, woohoo) and I'm still stuck here 2 hours later in the server room coaxing. "C'mon little friend." "Please, oh please ... " Argh.

Running 10:16 [1] 1.25 mi (8:13 / mi)
shoes: Asics Gel DS Trainer 12

and back home, with the robot and systems in WORSE shape than when I went in! Maybe it will all heal itself in the night. Need. Food.

Tuesday Jan 5, 2010 #

Running (Level 8 Classic Hills) 30:00 [4] 3.9 mi (7:42 / mi) +443ft 6:57 / mi
rhr:49 slept:7.0 weight:161.4lbs shoes: Asics Gel DS Trainer 12

No time for the plan, but got a bit of time in. 7:30s then 7s on the flats, 8:30 or 8s on the climb sections. Good stuff.

Saturday Jan 2, 2010 #

Running 32:00 [4] 4.15 mi (7:43 / mi) +574ft 6:49 / mi
max:173 weight:159.3lbs shoes: Asics Gel DS Trainer 12

Cold out, to the gym. Level 8 hills (stolen from j-man) for 32 min, mostly @ 8min/mi, except for the 1 & 2% bits when I went down to 7:30s, then a gradual 2 minute speed increase to 6min/mi for the last 0:30. I hate the treadmill, and it was HARD to get going on it after so long not using it. But I remembered how to quit staring at the screen about 1/2-way through.

Biking 30:00 [3] 10.8 mi (2:47 / mi) +1378ft 2:29 / mi
max:168 shoes: Asics Gel DS Trainer 12

To the gym. Started with the bike for 1/2 hour on Hills+ or something like that. Tried to get my HR up to 170, but wouldn't go past 168. Fine for now ... the program used HR and went up then down to 120 then up again, then down again. Interesting. Pretty good I think, but need to do it for an hour next time.

7 PM

Running (Virgil Crest Planning) 16:20:27 [0] 101.42 mi (9:40 / mi) +22544ft 7:59 / mi

Running 1:01:45 [0] 6.39 mi (9:40 / mi) +1638ft 7:47 / mi

Running 37:17 [0] 3.86 mi (9:40 / mi) +623ft 8:23 / mi

Running 46:20 [0] 4.79 mi (9:40 / mi) +952ft 8:08 / mi

Running 1:05:49 [0] 6.81 mi (9:40 / mi) +1889ft 7:39 / mi

Running 35:34 [0] 3.68 mi (9:40 / mi) +470ft 8:37 / mi

Running 35:48 [0] 3.7 mi (9:40 / mi) +956ft 7:46 / mi

Running 1:05:14 [0] 6.75 mi (9:40 / mi) +1255ft 8:13 / mi

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