Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hmklaff

In the 30 days ending Nov 30, 2015:

activity

time

miles

+ft

Running

21:37:27

122.1

(10:38)

196.5

(6:36)

700

Hiking

10:55:00

21.0

(31:11)

33.8

(19:23)

3650

Walking

27:30

1.5

(18:20)

2.41

(11:24)

Total

32:59:57

144.6

(13:42)

232.71

(8:30)

4350

averages - sleep:7 weight:154.3lbs

6:55

0:00

» now

Sunday Nov 29, 2015 #

Running 1:28:19 [3] 8.3 mi (10:38 / mi)
ahr:128 max:139 slept:7.0 shoes: Skora Fit

Braes long + Hermann-Rice long (zoo) + Braes. Chilly, overcast morning - good conditions. Fell into a relaxed pace pretty quickly and stayed there throughout. Legs are pretty solid, but I'm not going to complain about a day off.

Saturday Nov 28, 2015 #

Running 1:25:13 [3] 7.4 mi (11:31 / mi)
ahr:128 max:140 slept:7.0 shoes: Altra Instinct 3.0

BB Park. Raw morning - chilly & wet. Original plan was for something longer, but the rain + the cold eventually led to no little discomfort. When the rain turned to something more significant and the clothing started to wet out, it was time to call it a morning. Nonetheless, it wasn't a bad run at all. Walked a few times for no real reason other than force of habit. Would certainly have been a fair bit quicker without those breaks. Not a lot of people out, which is always a good thing.

Friday Nov 27, 2015 #

Running 1:05:04 [3] 6.4 mi (10:10 / mi)
ahr:126 max:142 slept:7.0 shoes: Skora Fit

Hermann-Rice short + Braes. While the pace was nothing special, the key to this one was the HR - almost the entire thing was in the 120s. Nearly effortless, ultra-relaxed, and on a muggy, warm morning to boot.

Thursday Nov 26, 2015 #

Running 56:34 [3] 5.8 mi (9:45 / mi)
ahr:129 max:142 slept:7.5 weight:154lbs shoes: Altra Instinct 3.0

Braes + Hermann + Braes. Really super relaxed effort. One of the quicker ones at MAF. Good stuff.

Walking 27:30 [3] 1.5 mi (18:20 / mi)
shoes: Skora Fit

Braes. An early-evening walk to settle the T-day bleechs.

Wednesday Nov 25, 2015 #

Running 1:02:06 [3] 6.2 mi (10:01 / mi)
ahr:130 max:142 slept:7.0 shoes: Skora Fit

Braes long + Hermann + Braes. Super solid, relaxed effort. HRM wigged out a bit late in the run. Thinking I may need to consider an upgrade sooner rather than later.

Tuesday Nov 24, 2015 #

Running 51:23 [3] 5.2 mi (9:53 / mi)
ahr:132 max:141 slept:8.0 shoes: Altra Instinct 3.0

Hermann + Braes. Chilly but nice morning. The residual soreness from Sunday's effort was gone and the legs felt great. Stupid HRM wouldn't connect for the first 10 minutes, but once I got a reliable signal it was clear that the motor was in good form. Had to actually work a bit to keep it near 130. Had there been a reliable reading from the start, pretty sure this one would have been run in under 51:00 without a problem.

Monday Nov 23, 2015 #

Note
(rest day)

A little sore after yesterday's effort. Rest is good.

Sunday Nov 22, 2015 #

Running 3:25:01 [3] 15.5 mi (13:14 / mi) +700ft 12:41 / mi
ahr:128 max:140 slept:7.0 shoes: Altra Instinct 3.0

HSP. Gorgeous, chilly morning (36 at the start). Took HRM a couple of miles to get reliable connectivity. Felt really good on the first 8.5 mile loop. Able to run for fairly long stretches under MAF. Second loop was also solid, but the miles on the legs had MAF coming a bit quicker. Walked with a purpose when necessary. Shows nearly 2200 calories burned; took in 200 calories after the first loop - a Cliff Energy Food pouch - sweet potato and sea salt. It was really good. Can definitely see it having a place in the arsenal. Overall, an excellent outing.

Saturday Nov 21, 2015 #

Running 52:07 [3] 5.2 mi (10:01 / mi)
ahr:129 max:138 slept:6.5 shoes: Skora Fit

Hermann + Braes. Mild morning with some light rain. Relatively cold and dry tomorrow, so I'm pushing the long run back a day. Might be a good HSP day. Easy effort today.

Friday Nov 20, 2015 #

Running 1:03:51 [3] 6.2 mi (10:18 / mi)
ahr:129 max:139 slept:7.0 shoes: Altra Instinct 3.0

Braes long + Hermann + Braes. Another gorgeous weather morning. Fell into a comfortable groove & basically just zoned out the entire time. Hard to overstate how nice it is to have pretty much every run feel more or less effortless. When I start to work in some higher effort stuff next month, I'm sure it'll be a nice change, but the whole base-building phase has been super enjoyable.

Thursday Nov 19, 2015 #

Running 52:03 [3] 5.2 mi (10:01 / mi)
ahr:130 max:143 slept:7.0 shoes: Altra Instinct 3.0

Hermann + Braes. Another nice, chilly morning. HRM was having annoying connectivity issues early on, but that didn't detract much from a very relaxed effort. A good one.

Wednesday Nov 18, 2015 #

Running 1:02:45 [3] 6.2 mi (10:07 / mi)
ahr:129 max:139 slept:7.0 weight:154lbs shoes: Skora Fit

Braes long + Hermann + Braes. Glorious, crisp morning (my hands even got cold). Along with a solid night's sleep, it led to an excellent, fairly effortless cruise.

Tuesday Nov 17, 2015 #

Running 1:05:07 [3] 6.2 mi (10:30 / mi)
ahr:131 max:140 slept:7.0 shoes: Altra Instinct 3.0

Braes long + Hermann + Braes. Muggy and breezy, ahead of a strong front. UR thing still lingering, but it didn't seem to have much affect on the running, which felt pretty strong overall.

Monday Nov 16, 2015 #

Note
(sick) (rest day)

Planned zero. Good time for it, as it's clear that I'm battling some sort of UR crud.

Sunday Nov 15, 2015 #

Running 48:47 [3] 4.6 mi (10:36 / mi)
ahr:134 max:146 slept:6.0 shoes: Skora Fit

Hermann. Late-morning. Pretty sure I'm dealing with a touch of upper-respiratory crap. Breathing is a little tight & generally don't feel 100%. Add to that short sleep after waking up at 4 with a swollen thumb - apparently a delayed reaction to what now appears to have been a bee sting earlier in the week. Come to learn that such delayed reactions aren't abnormal. Whatever - it sucks. Can't bend the thumb and it itches like a motherfucker. The run itself reflected all the issues. It was a lovely day out though - 70 and sunny - so it was still a nice, albeit slow, jaunt.

Saturday Nov 14, 2015 #

Running 1:18:07 [3] 7.5 mi (10:25 / mi)
ahr:130 max:140 slept:7.0 shoes: Altra Instinct 3.0

Braes long + H/R short + Braes. The average HR is a best guess, as the monitor was having serious connectivity issues for the first 1.5. Lovely, crisp morning. Once I settled in, the run took on a metronomic quality - super relaxing.

Friday Nov 13, 2015 #

Running 56:02 [3] 5.6 mi (10:00 / mi)
ahr:130 max:148 slept:7.0 shoes: Skora Fit

Braes long + Hermann. Lovely morning - cool enough for a shirt. Felt great start to finish.

Thursday Nov 12, 2015 #

Running 51:37 [3] 5.2 mi (9:56 / mi)
ahr:130 max:144 slept:7.5 weight:155lbs shoes: Altra Instinct 3.0

Hermann + Braes. Nice morning - cool, but shirtless was fine. Legs felt really good - very light. A good night's sleep helps tremendously.

Wednesday Nov 11, 2015 #

Note
(rest day)

Shitty night's sleep made ditching this one easy. Just not interested in grinding through a crappy run just for the mileage.

Tuesday Nov 10, 2015 #

Running 52:22 [3] 5.2 mi (10:04 / mi)
ahr:130 max:144 slept:7.0 shoes: Skora Fit

Hermann + Braes. Not quite as cool this morning, but still pleasant. Legs felt a bit flat, but the engine was running smoothly.

Monday Nov 9, 2015 #

Running 46:51 [3] 4.6 mi (10:11 / mi)
ahr:132 max:146 slept:7.0 shoes: Altra Instinct 3.0

Hermann. Just a short, "back at it" effort. Beautiful, chilly morning. The stupid HR monitor was wacked out for the first mile, so the average HR is a guess. Legs felt really good.

Saturday Nov 7, 2015 #

Hiking 2:00:00 [3] 3.75 mi (32:00 / mi) +400ft 29:04 / mi
shoes: Inov8 Roclite 295-v2

GMNP. Short, very relaxed walk up Tejas until I decided to turn around. Another glorious morning, but cooler & breezier than yesterday. Legs were a little cooked as well.

Friday Nov 6, 2015 #

Hiking 6:55:00 [3] 13.0 mi (31:55 / mi) +2400ft 27:10 / mi
shoes: Inov8 Roclite 295-v2

GMNP. Bush Mtn / Marcus / Blue Ridge / Tejas. Stellar weather - the winds had died down and it topped out in the mid-50s up high. Not a cloud in the sky. Forgetting the sunscreen was a rookie mistake, but even that couldn't dampen what was a wonderful day of hiking and utter solitude. First humans I saw came about 20 minutes away from my return to Dog Canyon. Originally meant to take Bush all the way around, but nature has reclaimed it after the Bush/Marcus junction. That's ok, because the hike up Marcus was suitably ass-kicking.

Thursday Nov 5, 2015 #

Hiking 2:00:00 [3] 4.25 mi (28:14 / mi) +850ft 23:44 / mi
shoes: Inov8 Roclite 295-v2

GMNP. Bush to Marcus Overlook and back. As is typical, the first day at "altitude" is keenly felt. Took my time & battled a little low-level nausea, but nothing terrible. Windy became gusty became gale force by the time I made the saddle. Literally almost blown off my feet a couple of times! It was awesome.

Tuesday Nov 3, 2015 #

Running 54:08 [3] 5.6 mi (9:40 / mi)
ahr:130 max:146 slept:7.0 shoes: Skora Fit

Braes long + Hermann. A couple of zero days had everything feeling really rested, which led to a brisk pace (in a relative sense, obviously). Feeling some tightness in the left arch near the heel, so hiking in lieu of running is probably happening at a good time.

Sunday Nov 1, 2015 #

Note
(rest day)

Bad night's sleep - felt somewhat sick to my stomach. Plus, it rained all day. Again. Screw it. Extra rest never hurts.

« Earlier | Later »