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Training Log: possum

In the last 7 days:

activity # timemileskm+m
  9Round5 2:40:00
  Dog Walking3 1:41:06 4.44(22:45) 7.15(14:08) 30
  Workout1 1:00:00
  Total9 5:21:06 4.44 7.15 30
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Wednesday Oct 18 #

8 AM

9Round 32:00 [4]
ahr:110 max:128 shoes: Skechers GoFit

I had a little niggling pain at the bottom of my right scapula during my workout today. And we had lots of up-downs, Burpees, and pushups. But I also had a massage scheduled with Amy afterward. So, still sore, but better. It might be an NSAID day.
12 PM

Note

I went across the street to update the map. I had tried to make a new base map of our place, plus across the street, but couldn't get the program to work. I had thought that this small map would be a great place to practice using Open Mapper. The nephew (age 13) from across the street is have a camp over birthday party in a couple of weeks, and my neighbor asked if I would do a course for them. My current map is seven or eight years old, and badly in need of revision. It didn't help that my Forerunner 305 has both a broken strap and a dead battery.
3 PM

Workout 1:00:00 [3]
ahr:113 max:136 shoes: INOV-8 Trail Talon 225

Workout with my trainer. Lots of upper body. We finished off with agility drills, trying to get some fast feet.

Tuesday Oct 17 #

7 AM

9Round 32:00 [4]
ahr:108 max:124 shoes: Skechers GoFit

Got off to an early start this morning. Bob had his first PT appointment, so I packed up Elray early and we went to the gym. Weights and bands on the first two rounds, and I sparred with Austen for most of two others. Not too strenuous until the last round, which was tough. Crunchy frogs, mountain climbers, plank-ups, reverse crunches and usher situps. My core was in silent scream mode.
8 AM

Dog Walking 22:56 [2] 1.58 km (14:31 / km)
ahr:120 max:128 shoes: INOV-8 Trail Talon 225

Mack Porter Park. A nice, but crisp, day.

Monday Oct 16 #

8 AM

9Round 32:00 [5]
ahr:112 max:132 shoes: Skechers GoFit

CHOW this week is double round kicks on the bag. I did 94. Lots of plank stuff, and a lot of jacks, which I am doing now.
10 AM

Dog Walking 48:19 [2] 3.56 km (13:34 / km) +18m 13:14 / km
ahr:129 max:158 shoes: INOV-8 Trail Talon 225

Yesterday was a do-nothing day, because it was all about family. My son and daughter, and my son's son and daughter, together with spouses and my two great-grandsons all met for brunch in Westport. Then John left and went home to Oklahoma City. Grandson Zane and family left this morning to go back to Colorado.

So, even though there were many errands to run this morning, I took Elray with me, and we stopped at Watkins Mill on the way back to the house. We walked to the swim beach and back, with 26 minutes out and 22 minutes back. The trip back included at least 6 tables, with a pet and Good Girl! after each one. Usually I see squirrels before she sees them, but I missed one and she suddenly lunged sideways (she was tethered to me) and I almost fell over. So glad I do balance exercises. It was in the upper 30's early when we had our first walk, and still only 45 degrees at 10 am when we got to Watkins Mill. Good sunshine and very little wind--how unusual.

Saturday Oct 14 #

9 AM

9Round 32:00 [4]
ahr:112 max:128 shoes: Skechers GoFit

I'm still sore from the Kick Cancer benefit on Thursday. Went to 9Round later than usual, because my son is staying with us for a few days. His daughter, yes, my granddaughter, is getting married this afternoon and I have to wear real shoes. This hasn't happened since the last wedding, three years ago in Bend, Oregon. Anyway, I'm glad I worked out, because I will do a lot of sitting today.

Friday Oct 13 #

8 AM

9Round 32:00 [5]
ahr:115 max:135 shoes: Skechers GoFit

I am really sore in the legs and butt from yesterday's kick event. But, no mercy. Plank walks were especially tough, and lots of Burpees.
9 AM

Dog Walking 29:51 [2] 2.01 km (14:51 / km) +12m 14:25 / km
ahr:112 max:141 shoes: INOV-8 Trail Talon 225

Riverfront Trail after recycling. We walked to the road and back. I was too sore to run, although I did my usual dash down the driveway with Elray this morning. As soon as she get the paper in her mouth, she dashes. I have been wearing my Skechers, but I think I need to change to running shoes for the morning jog.

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