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Training Log: possum

In the last 7 days:

activity # timemileskm+m
  Orienteering1 2:30:00
  9Round4 2:08:00
  Dog Walking3 1:45:18 4.19(25:06) 6.75(15:36) 78
  Yoga1 1:15:00
  Workout1 1:00:00
  Total10 8:38:18 4.19 6.75 78
  [1-5]9 7:23:18
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Thursday Sep 20 #

8 AM

9Round 32:00 [4]
ahr:110 max:164 shoes: INOV-8 Alltrain 215

Right after starting this workout, my heart rate went nova. Then things calmed down some. I'm not sore today, but kind of tired. Last night's workout was tougher than usual.
9 AM

Dog Walking 35:15 [2] 2.36 km (14:56 / km) +26m 14:09 / km
ahr:102 max:135

Jesse James Park. Already hot at 9 am, so we dogged (sorry) it a bit. And no water fountains at this park, either. I'm kind of worn out from the three days' exertions, and it was really hot for Elray. We're looking forward to a bit cooler weather. Elray needs to get some running exercise--she is really rammy at home.

Wednesday Sep 19 #

8 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: INOV-8 Alltrain 215

We had a CHOW today--press with a weighted bar and do a shin kick. I did 54, but started about 30 seconds late because I was sparring. Pecs are still sore from all the flys on Monday.
7 PM

Workout 1:00:00 [3]
ahr:102 max:135

My workout with Jared was much later than usual. I had warmed up on the air bike for three minutes, then found out he was delayed. So I went back to the air bike and did six rounds of HIIT. We didn't do as much upper body as usual, since I was still sore from Monday. We did do pulling the sled forward and backward, and running up and down the ramp forward and backward (only backward on the ascent). We finished off on the rowing machine. After a 100 m warmup, I did 250m in 118. I started a second set, but couldn't finish up at that pace. Maybe next time.

Tuesday Sep 18 #

8 AM

9Round 32:00 [4]
ahr:110 max:126 shoes: INOV-8 Alltrain 215

9 AM

Orienteering (mapping) 2:30:00 [2]
shoes: INOV-8 Trail Talon 225

Lots of staircases today. I think I'm doing much better at the mapping, and it should look pretty good by tomorrow when I put in these corrections and do some cleaning up. Maybe one more trip to Parkville.

And it was really hot out there.

Monday Sep 17 #

8 AM

9Round 32:00 [3]
ahr:108 max:124 shoes: INOV-8 Alltrain 215

No CHOW today.
9 AM

Dog Walking 35:09 [2] 2.35 km (14:57 / km) +18m 14:24 / km
ahr:102 max:139 shoes: INOV-8 Alltrain 215

Parked in Mack Porter near the bridge. Elray and I walked over the bridge and up the trail to the east loop. We did the east loop and returned to the car. I'd forgot to bring the right shoes to run in, but Elray was not much for running today anyway. Lots of sniffing. I need to do a bit of running without her.
6 PM

Yoga 1:15:00 [0]

Restorative.

Sunday Sep 16 #

9 AM

Note

I spent most of the day in Shawnee Mission Park at the Park Palooza. Bob was really happy to go over with me because we had a festive breakfast at Eggstra, a first for us. Then we walked Elray around Shawnee Mission Park. Afterwards, Nick got there and we set up our table. He had a little seven control course with pin punches. Not as busy as last year--must have been the heat. I did the course, and Dean Hall dropped by with his younger son, who hadn't done much orienteering, and tried the course. Mike Stewart also dropped by later in the day, and stayed at our booth with Nick after I left. Next meet and greet is next Saturday in Swope Park.

Saturday Sep 15 #

10 AM

Dog Walking 34:54 [2] 2.04 km (17:06 / km) +34m 15:48 / km
ahr:98 max:126 shoes: INOV-8 Trail Talon 225

Today was the Jesse James parade in Kearney, so no 9Round and we avoided Kearny. Elray and I walked at Hodge Park. We hadn't been there in quite a while, and I may do a sprint run there next summer, so I looked for changes. There were a lot. The old house with the chicken coop is no longer there, although the chicken coop is. They installed two doggy drinking fountains, also. Some group (Boy Scouts?) were having a campout, so we avoided all the tents. After working on the complexity of the Park U map, I'm thinking I could update this one easily and quickly.

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