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Attackpoint - performance and training tools for orienteering athletes

Training Log: hughmac⁴

In the last 7 days:

activity # timemileskm+ftload
  Running3 6:42:08 40.0(10:03) 64.37(6:15) 387373.5
  Total3 6:42:08 40.0(10:03) 64.37(6:15) 387373.5
averages - weight:157lbs
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3:39
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WeThFrSaSuMoTu

Sunday Aug 12 #

11 AM

Running long (4xSwat Laps) 1:52:21 intensity: (1:48:35 @1) + (2:21 @2) + (1:08 @3) + (17 @4) 12.0 mi (9:22 / mi) +579ft 8:57 / mi
ahr:125 max:156 weight:157lbs shoes: Topo MT-2 (10) Blue #2

Started out slow, but felt better and better, so ended up going pretty good to finish off another solid week.

Saturday Aug 11 #

11 AM

Running long 3:39:00 intensity: (1:30:03 @1) + (56:35 @2) + (48:55 @3) + (23:27 @4) 20.0 mi (10:57 / mi) +2392ft 9:50 / mi
ahr:143 max:163 weight:153.8lbs shoes: Topo MT-2 (10) Blue #2

Double Crum+Smedley Loops. Humid and warm at the start, with ridiculous thunderstorm at ~mile 13 or so. 1st Crum Crossing was nearly dry and crystal clear, 2nd Crum crossing was butt-deep and chocolate milk!

Crum 2nd crossing:

Thursday Aug 9 #

12 PM

Running hills (Dreadmill hills 5x3min) 1:10:47 intensity: (48:26 @1) + (8:46 @2) + (7:05 @3) + (6:30 @4) 8.0 mi (8:51 / mi) +902ft 8:00 / mi
ahr:135 max:160 weight:160.2lbs shoes: Topo Athletics MT-2 (10) Brown

Brutal dreadmill hills:

2.5mi WU
5 x 3min hills (11-15%, 10-14min/mi) w/ 3min fast rest between (9-7min/mi)
2.67mi WD

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Training Targets

Jan 1 – Dec 31 (365d)
2018 Mileage Goal
Rogaining
+ Orienteering
+ Walking/Hiking
+ Running
2018mi
actual:1073.3mi53%
projected:1741.1mi86%

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Recent Weeks:

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Training hours by intensity
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Aug 12
Aug 5
Jul 29
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Week
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Training hours by activity
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25
Aug 12
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Training miles by activity
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70
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