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Training Log Archive: hughmac⁴

In the 7 days ending Mar 13, 2016:

activity # timemileskm+ftload
  Running5 5:06:02 30.84(9:55) 49.63(6:10) 213949.0
  Orienteering1 3:01:43 15.16(11:59) 24.4(7:27) 162010 /13c76%109.0
  Total5 8:07:45 46.0(10:36) 74.03(6:35) 375910 /13c76%158.1
averages - weight:155.2lbs

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Sunday Mar 13, 2016 #

Note

All-in-all an excellent training day, capping off a solid training week. A lot of O miles, a lot of controls, in tough woods. Practice with fuel / hydration. Hot dogs! :) Got to see my O buds, which was really excellent.

Planned on all 6 races, but only had the time for 4 (even starting Orange at 1:40 got a frown or two ;)), as there were some issues with the computer which slowed up my Red > Green transition.

Thanks to JKoczak for watching the girls all day while I did this. You're the best, J!

Note

Shoulder is beginning to bother me pretty badly. Darn. I6 ingested.
10 AM

Running warm up/down (Warmup) 1:48 [1] 0.18 mi (9:59 / mi) +43ft 8:09 / mi
shoes: Inov-8 Trailroc 245 (2nd pair)

A bit of warm up ...

Orienteering (Hibernia Red) 1:02:57 [4] *** 5.28 mi (11:55 / mi) +630ft 10:43 / mi
spiked:10/13c shoes: Inov-8 Trailroc 245 (2nd pair)

First of 4 courses today, I tried to keep the pace up but I knew I had more to go (planned on all 6), so that kept me cautious. Still fell once, hard, in rocks, but managed to miss them, I think. Gonna be achy! ;)

Really nice to see my O buds out there.

Orienteering race (Hibernia Green) 42:02 [4] 3.58 mi (11:45 / mi) +328ft 10:48 / mi
shoes: Inov-8 Trailroc 245 (2nd pair)

Green. Went well, only a few muffs. Not a huge advantage to have done red.

Orienteering race (Hibernia Brown) 37:52 [4] 2.99 mi (12:40 / mi) +337ft 11:27 / mi
shoes: Inov-8 Trailroc 245 (2nd pair)

Brown was fun! Physically tough, beginning to wear me down.

Orienteering race (Hibernia Orange) 38:52 [4] ** 3.31 mi (11:45 / mi) +325ft 10:45 / mi
shoes: Inov-8 Trailroc 245 (2nd pair)

Watch stopped, probably when I fell (again) on my left shoulder and arm (again) ... at the downhill to the same control! Oooch. Gonna be sore.

Big fat paved road mistake on the long from 4 to 5. Poor mapping + tired and not paying attention (I was focused on a song I was singing! :)) == at least a couple of minutes of clueless road running before realizing my mistake. Oops!

Saturday Mar 12, 2016 #

11 AM

Running (2 x Crum Laps) 1:53:11 intensity: (1:13:32 @1) + (23:12 @2) + (5:47 @3) + (2:23 @4) + (8:17 @5) 11.49 mi (9:51 / mi) +808ft 9:14 / mi
ahr:141 max:188 shoes: Inov-8 Trailroc 245 (2nd pair)

hughmac3 took the gals for a walk, so I had a chance to get an earlier-than-usual run in. Thanks, h3!

Some easy trail in anticipation of some O at Hibernia tomorrow. Haven't been out Oing in way too long.

Lovely, lovely day. Spring. Hooray!

Thursday Mar 10, 2016 #

12 PM

Running (3 x Bartram's Laps) 1:13:09 intensity: (1:04:56 @1) + (8:13 @2) 7.57 mi (9:40 / mi) +370ft 9:14 / mi
ahr:133 max:145 weight:153.8lbs shoes: Adidas adiZero Hagio 2

153.8#!! Oops. Hot day, definitely dehydrated from 3 days in a row of warm, then running on mostly the street in the hot hot sun. :)

Cemetery was closed, so kept going all the way to Bartram's Garden, where I used to take Blitz for walks, go running, go skiing, go fishing, etc. ... as the closest park to our old house in West Philly. Haven't been there in ages! Many changes, good -n- bad. Good to see their still solvent.

Fun to get over there even thought it's a bit of a hike from Penn. Heat and 3 days in a row kept me nice and slow.

Wednesday Mar 9, 2016 #

12 PM

Running hills (8 x Franklin Field Steps) 41:58 intensity: (29:47 @1) + (3:53 @2) + (3:11 @3) + (5:07 @4) 3.5 mi (11:59 / mi) +525ft 10:30 / mi
ahr:134 max:166 weight:155.8lbs shoes: Adidas adiZero Hagio 2

Positively warm out there today! Felt good to sweat, with no icy wrists. Decided to test the calf on a few slow step sets. Stiff, lactic acid burn even at a very slow pace, but altogether pretty satisfying.

Extra 1/2-mile of warm down, just in case.

8 x Franklin Field Steps

Tuesday Mar 8, 2016 #

11 AM

Running (7 x Cemetery Laps) 1:15:56 intensity: (57:58 @1) + (15:29 @2) + (1:35 @3) + (54 @4) 8.1 mi (9:22 / mi) +393ft 8:58 / mi
ahr:138 max:158 weight:156lbs shoes: Adidas adiZero Hagio 2

Wow, spring has sprung! Coulda stayed out there all day ... calf very close to a non-issue.

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