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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hughmac4

In the 31 days ending Jul 31, 2023:

activity # timemileskm+ftload
  Running14 16:58:15 74.69(13:38) 120.2(8:28) 126281097.5
  Walking/Hiking5 2:45:53 8.13(20:24) 13.08(12:41) 1682165.9
  Total18 19:44:08 82.82(14:18) 133.29(8:53) 143101263.4
averages - weight:165.3lbs

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Monday Jul 31, 2023 #

11 AM

Walking/Hiking (2x KKL/KKH Combo Laps) 36:56 [1] 1.72 mi (21:28 / mi) +466ft 17:05 / mi
ahr:97 max:124 shoes: NB RC1400v6 Black 2E #5

Head clearing walk

Sunday Jul 30, 2023 #

10 AM

Running (Dorm + 4 Meadow + 2 KKH) 43:47 intensity: (14:26 @1) + (24:06 @2) + (5:15 @3) 4.0 mi (10:57 / mi) +570ft 9:39 / mi
ahr:130 max:147 shoes: Salomon S/Lab Pulsar SG

Gloriously cool after the last week of brutal humidity + heat. Sluggish, but a nice, nice day.

Prepping for an "actual plan" beginning after next week, doing a tiny 'formal' thing. Goals: no injuries, prep a bit for Dirty Austrian 60k Oct 29th.

2mi wu Dorm to Meadow
2x 20s strides / 1min easy between
to KKH base
2x KKH veasy up, smooth down (use those arms!)
to home

Saturday Jul 29, 2023 #

8 AM

Running (1 Yellow Lap) 1:02:42 intensity: (3:41 @1) + (14:03 @2) + (23:51 @3) + (21:01 @4) + (6 @5) 6.09 mi (10:18 / mi) +725ft 9:16 / mi
ahr:145 max:160 weight:163lbs shoes: Salomon S/Lab Pulsar SG

Out before the bigger heat, mega-humid, felt strong, even fasted.

Friday Jul 28, 2023 #

12 PM

Running (1 B2F) 40:04 intensity: (7:24 @1) + (14:03 @2) + (12:40 @3) + (4:27 @4) + (1:30 @5) 3.91 mi (10:15 / mi) +393ft 9:22 / mi
ahr:139 max:165 weight:164.6lbs shoes: Salomon S/Lab Pulsar

Blazing hot and humid

Tuesday Jul 25, 2023 #

1 PM

Running (1 B2F) 38:45 intensity: (3:32 @1) + (17:40 @2) + (15:04 @3) + (2:03 @4) + (26 @5) 3.91 mi (9:55 / mi) +539ft 8:46 / mi
ahr:139 max:167 weight:165.4lbs shoes: Salomon S/Lab Pulsar SG

Pouring and lightning for first 1/2 of this, figured the creek would be high, but it wasn't. I guess I beat the crest? Hm. Rain felt great ... forgot about cool.

Monday Jul 24, 2023 #

12 PM

Running (5 KKH + 1 KKL) 37:50 intensity: (24:16 @1) + (13:34 @2) 2.3 mi (16:27 / mi) +814ft 12:19 / mi
ahr:122 max:139 shoes: Salomon S/Lab Pulsar

Humid, but cool enough for this hike-up-jog-down effort to not be terrible.

Sunday Jul 23, 2023 #

8 AM

Running (2 B2F) 1:24:50 intensity: (43:19 @1) + (35:36 @2) + (4:17 @3) + (1:02 @4) + (36 @5) 7.71 mi (11:00 / mi) +738ft 10:05 / mi
ahr:127 max:167 weight:164.4lbs shoes: Salomon S/Lab Pulsar

Felt good on the second lap after 2x waffles and water on the first.
C • Zowie . . . 2

Saturday Jul 22, 2023 #

8 AM

Running (1 Yellow Lap) 1:10:38 intensity: (18:53 @1) + (44:47 @2) + (6:58 @3) 6.09 mi (11:36 / mi) +770ft 10:21 / mi
ahr:132 max:148 weight:166.2lbs shoes: Salomon S/Lab Pulsar SG

Nice morning for a jog! A bit drier, cooler. Forgot to restart watch after stopping for traffic near the end. Adjusted.

Thursday Jul 20, 2023 #

8 AM

Walking/Hiking 27:04 [1] 1.63 mi (16:36 / mi) +102ft 15:41 / mi
ahr:100 max:118 shoes: NB RC1400v6 Black 2E #5

From mechanic
2 PM

Walking/Hiking 27:00 [1] 1.63 mi (16:34 / mi)
shoes: NB RC1400v6 Black 2E #5

to mechanic
5 PM

Running (3 KKL/KKH Combo) 35:50 intensity: (15:52 @1) + (11:29 @2) + (7:16 @3) + (1:13 @4) 2.53 mi (14:10 / mi) +683ft 11:17 / mi
ahr:130 max:154 shoes: Salomon S/Lab Pulsar

Rain forest hills

Wednesday Jul 19, 2023 #

7 PM

Running (Dorm + 6 Meadow + 2 KKH) 50:28 intensity: (1:13 @1) + (12:57 @2) + (21:46 @3) + (11:39 @4) + (2:53 @5) 4.6 mi (10:58 / mi) +547ft 9:51 / mi
ahr:146 max:164 shoes: Salomon S/Lab Pulsar SG

Tuesday Jul 18, 2023 #

6 AM

Running (B2F) 46:03 intensity: (20:05 @1) + (21:02 @2) + (3:40 @3) + (49 @4) + (27 @5) 3.54 mi (13:01 / mi) +436ft 11:39 / mi
ahr:128 max:166 weight:166.8lbs shoes: Salomon S/Lab Genesis

A wash-the-shoes jog. Humid but great to get out after traveling.

Saturday Jul 15, 2023 #

Note

Got out on the Hardrock 100 course for last 11.5 miles (KT > Finish), and another 5 or so getting there. So tough. So gorgeous. I am fat and slow. Motivated, though.
11 AM

Running 48:12 intensity: (34:50 @1) + (13:22 @2) 3.21 mi (15:02 / mi) +526ft 13:01 / mi
ahr:121 max:136

Walking/Hiking 42:39 intensity: (37:33 @1) + (5:06 @2) 1.85 mi (23:07 / mi) +891ft 15:52 / mi
ahr:120 max:132

Running 4:06:23 intensity: (51:53 @1) + (2:37:53 @2) + (36:37 @3) 11.34 mi (21:44 / mi) +2996ft 17:23 / mi
ahr:132 max:151

Thursday Jul 13, 2023 #

3 PM

Running 1:06:49 intensity: (6:43 @1) + (25:09 @2) + (25:35 @3) + (9:22 @4) 5.01 mi (13:20 / mi) +538ft 12:06 / mi
ahr:140 max:157 shoes: Salomon S/Lab Pulsar SG

Pre-race day for Steve, a bit of jog. Tough going.
C • how's the altitude adjust? 2

Sunday Jul 9, 2023 #

10 AM

Walking/Hiking 32:14 [1] 1.3 mi (24:44 / mi) +223ft 21:17 / mi
ahr:86 max:112

Saturday Jul 8, 2023 #

11 AM

Running (7 KKL KKH Combos) 1:23:50 intensity: (20:06 @1) + (21:57 @2) + (27:05 @3) + (13:41 @4) + (1:01 @5) 5.77 mi (14:32 / mi) +1557ft 11:34 / mi
ahr:138 max:162 weight:166.4lbs shoes: Salomon S/Lab Genesis

7 KKL KKH Combos. Holy humidity, Batman!

Friday Jul 7, 2023 #

12 PM

Running (10 KKL Laps) 1:02:04 intensity: (15:40 @1) + (22:34 @2) + (16:51 @3) + (6:51 @4) + (8 @5) 4.69 mi (13:14 / mi) +796ft 11:24 / mi
ahr:135 max:160 shoes: Salomon S/Lab Genesis

10 KKL Laps jog downs and flats, hike ups ... very hot and humid. Listened to The TrailHead Podcast for the first time, on Spotify, and it was good! I like that the episodes are ~30min, particularly.

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