Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 28 days ending Feb 28, 2017:

activity

time

miles

9Round

9:36:00

other

6:45:00

Orienteering

6:18:27

9.01

(42:00)

14.5

(26:06)

331

13 /

18c

72%

Dog Walking

5:48:14

15.81

(22:01)

25.45

(13:41)

109

Workout

4:03:00

Yoga

1:18:29

Total

33:49:10

24.82

39.95

440

13 /

18c

72%

[1-5]

32:30:41

4:48

0:00

» now

Saturday Feb 25, 2017 #

3 PM

Dog Walking 24:57 [2] 1.53 km (16:18 / km)
shoes: INOV8 TrailRoc 235

After the birthday party, took Elray to Riverfront Trail. A little windy. We went to the new tennis courts and back, but deviated somewhat from the trail, trying to stay out of the weeds because she is clean.

Friday Feb 24, 2017 #

9 AM

9Round 32:00 [4]
ahr:112 max:127 shoes: Skechers GoFit

Feeling better and back to training. I still have lots of fluid in my lungs, but deep breathing on Burpee Friday loosened things up a lot. And I didn't dog it, either, I kept on trucking.

10 AM

Dog Walking 10:28 [2] 0.53 km (19:45 / km)
shoes: INOV8 TrailRoc 235

Our usual Friday recycling and walk in the park. A brisk wind was blowing sleet around, and I am convalescing, so we cut the walk pretty short. I need to get over this congestion before next weekend.

Thursday Feb 23, 2017 #

Note
(sick)

Had a terrible night trying to breathe. So I finally gave in and took a day off to rest. And had a massage. That made me feel much better.

Wednesday Feb 22, 2017 #

8 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit

Such a nice day, we started the first round by running to the mailbox and back. A little problem with breathing because of chest congestion, but did my best.

4 PM

Workout 1:00:00 [4]
ahr:113 max:137 shoes: INOV8 TrailRoc 235

Pushed the sled tonight. I could really feel this one, partially because I am so congested.

Tuesday Feb 21, 2017 #

9 AM

9Round 32:00 [4]
ahr:107 max:128 shoes: Skechers GoFit

Definitely felt like I was working harder than this. Kept my 116 on the CHOW from yesterday and did the alternate round

11 AM

Dog Walking 56:30 [2] 4.32 km (13:05 / km) +30m 12:38 / km
shoes: INOV8 TrailRoc 235

Watkins Mill clockwise to the third bridge and back. Thirty-one minutes out and twenty-five minutes back. Started out in the sixties, and almost eighty degrees when we finished.

Monday Feb 20, 2017 #

8 AM

9Round 32:00 [4]
ahr:114 max:137 shoes: Skechers GoFit

Angela, the owner, was the trainer this morning. I hadn't seen her in a long time, but it was really good. She gave me some tips on some of the moves we usually do. I also did well on the CHOW--this week it's a deep squat with low hook, then high hook. And repeat.

Sunday Feb 19, 2017 #

12 PM

Orienteering 1:53:54 [5] *** 4.2 km (27:07 / km) +143m 23:10 / km
ahr:122 max:146 spiked:4/8c shoes: INOV8 Bare Grips

Not that good. Three major mistakes. I think I had picked a good route choice to 1, but somehow lost focus on the last moment on the trail and went way north. Eventually, I knew I had gone too far, figured out where I was, and backtracked right to the control.

Going from 3 to 4, I went over the spur, hit the trail, and went left when I should have gone right.

The worst one was 4 to 5, when I just wasn't tracking the right direction.

Lots of briars--got pretty bloody on my left arm. Also lots of boulder scrambling which is hard for me.

The good parts were that, in general (except for 4 to 5) my route choices were pretty good. Also I managed to stay hydrated and keep the blood sugar under control. I climbed some pretty steep hills, and didn't have to stop and catch my breath.

Need to get this together and focus, focus, focus for Texas. I can handle the briars--they can't be worse in Texas? And no boulder scrambling.

An interesting take on GPS. My daughter was going to meet me at the meet, but she couldn't get it on the GPS, and drove around a lot and got frustrated. I called her after I finished, and we met at the Arboretum and walked Frankie. She wanted to know how I had found Rockcrusher without GPS, and I told her, I looked at the map.

And thanks to Mary, I managed to download into Quickroute.

Saturday Feb 18, 2017 #

9 AM

9Round 32:00 [4]
ahr:116 max:126 shoes: Skechers GoFit

Busy gym. Not sure the heart rate reflects reality. Yesterday I compared it with my Fitbit and the gym monitor was running 20-25 below. They used to compare fairly well.

10 AM

Dog Walking 33:06 [2] 2.27 km (14:35 / km) +18m 14:02 / km
shoes: INOV8 TrailRoc 235

Jesse James Park. We had a few side trips off the path into cross county. Beautiful day, and very few people out.

Friday Feb 17, 2017 #

9 AM

9Round 32:00 [4]
ahr:113 max:132 shoes: Skechers GoFit

Burpee Friday, with lots of Burpees, but not as many as usual. The gym heart rate was 132, but my Fitbit claimed 156 max. ?

10 AM

Dog Walking 27:53 [2] 2.17 km (12:51 / km) +12m 12:30 / km
shoes: INOV8 TrailRoc 235

After weekly recycling, we went across the street to Riverfront trail for an out-and-back. Sixteen and a half minutes out, and 11:23 coming back.

2 PM

other 1:20:00 [4]

Finished the blackberries, and cleaned up down the driveway.

Thursday Feb 16, 2017 #

8 AM

9Round 32:00 [4]
ahr:110 max:124 shoes: Skechers GoFit

Seemed like I was working harder than this. Tomorrow, I'll turn on my Fitbit and compare the heart rate.

9 AM

Dog Walking 16:20 [2] 1.4 km (11:40 / km)
shoes: INOV8 TrailRoc 235

Took Elray to Mack Porter. We cut this a bit short, since someone had three large dogs running around unleashed, and I didn't want to get into that.

Wednesday Feb 15, 2017 #

9 AM

9Round 32:00 [4]
shoes: Skechers GoFit

The heart rate monitor program at the gym was acting up, so no download. I thought it was fairly tough today, with lots of push-ups, Burpees, and up-downs.

4 PM

Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235

Lots of upper body tonight. Ended up with the big ropes. I'm thinking, sore tomorrow.

Tuesday Feb 14, 2017 #

9 AM

9Round 32:00 [3]
ahr:108 max:128 shoes: Skechers GoFit

The last round was tough--4 ab tucks followed by 4 Russian twists, repeated 10x, then 10 plank-ups. Then repeat. My middle was sore.

10 AM

Dog Walking 21:00 [2] 1.4 km (15:00 / km)
shoes: INOV8 TrailRoc 235

Mack Porter Park.

2 PM

other 1:30:00 [4]

Almost finished with thinning and pruning the blackberries. Probably less than half an hour will finish the job. Of course, later I have to tie them up.

Monday Feb 13, 2017 #

9 AM

9Round 32:00 [4]
ahr:114 max:141 shoes: Skechers GoFit

The CHOW this week: stay in pushup position and count hooks on the bag. I made 200.

2 PM

other 1:00:00 [4]

Back to pruning and cleanup in the blackberries. I must be getting better at it, because it isn't getting easier.

Sunday Feb 12, 2017 #

10 AM

Dog Walking 19:10 [2] 1.34 km (14:18 / km) +23m 13:10 / km
shoes: INOV8 TrailRoc 235

Went to Hodge Park with Elray, and spent quite a bit of time not on the trails, because I didn't want a confrontation with the bison. I cut the walk a little short, as I have gardening duties later today.

4 PM

other 1:40:00 [4]

Gardening. Pruning and training two more rows of blackberries, but I only encountered a few thorns this time. Probably two more sessions to go.

Saturday Feb 11, 2017 #

12 PM

Orienteering race 1:26:33 [5] *** 4.2 km (20:36 / km)
spiked:9/10c shoes: INOV8 Bare Grips

Middle course at Clinton Overlook. One mistake which costs me almost two minutes. Not paying enough attention going from 3 to four, and I was on the wrong trail. When I realized it., I crossed up the hill through the woods, and ran up the reentrant. Otherwise, I was pretty satisfied with my navigation. The slog through the field from 9 to 10 really ate up time, and I had to stop and catch my breath a few times going up the hill to the finish. A really fun time in the woods. Thank you, Fritz.

C • also Blair 3

Friday Feb 10, 2017 #

9 AM

9Round 32:00 [4]
ahr:116 max:136 shoes: Skechers GoFit

Burpee Friday, and lots of Burpees.

10 AM

Dog Walking 28:33 [2] 2.11 km (13:32 / km)
shoes: INOV8 TrailRoc 235

After recycling, took Elray to Riverfront Trail. We walked from the old tennis courts to the road and back. The return trip was three minutes faster than the trip out. Beautiful day, but a very strong and gusting south wind.

2 PM

other 1:15:00 [4]

Trying to recover the blackberries. Hard work. I'm beat. The bad news is that I probably have 3x as much as I've done. The good news: I've got a plan, have most of the thorny one done, and I found three praying mantis' egg cases.

Thursday Feb 9, 2017 #

9 AM

9Round 32:00 [4]
ahr:112 max:133 shoes: Skechers GoFit

Worked out pretty much everything. Not sore from yesterday.

Wednesday Feb 8, 2017 #

9 AM

9Round 32:00 [4]
ahr:113 max:138 shoes: Skechers GoFit

Lots of upper body. My shoulders are achy, and I see Jared later today.

5 PM

Workout 1:03:00 [3]
ahr:105 max:134 shoes: INOV8 TrailRoc 235

A little more aerobic than the last several weeks, and I pushed the sled up and back three times. Lots of balance work.

Tuesday Feb 7, 2017 #

8 AM

9Round 32:00 [4]
ahr:113 max:129 shoes: Skechers GoFit

Not as hard today, although my right knee is a little sore from falling on it at Burr Oak Woods yesterday. Just glad everything is strong enough that a little soreness is the only problem.

9 AM

Dog Walking 28:00 [2] 1.5 km (18:40 / km)
shoes: Skechers Trail

Jesse James Park. Cut the walk short because it was really windy.

Monday Feb 6, 2017 #

8 AM

9Round 32:00 [5]
ahr:121 max:148 shoes: Skechers GoFit

Almost maxed out my heart rate on the CHOW. On the knees, tap a 12-lb medicine ball to the floor, then to the bag. That's one. I got to 106, but I had to pause briefly several times.

10 AM

Orienteering 2:58:00 [3] 6.1 km (29:11 / km) +188m 25:17 / km
shoes: INOV8 Bare Grips

Walked the long course for my Burr Oak Woods meet in March. Along with getting all the controls, I moved a few tapes, and detoured to remove a tape from the short course. I also found two new trails that weren't there when I first put out the tapes. The bad part was losing focus leaving 3 and going NE instead of NW, which, at my pace, probably cost me about 20 minutes. A really nice day to get out in the woods. I'm also going to try to look at my route in Quick Route.

6 PM

Yoga 1:18:29 [0]

Restorative. The good news is that I usually can't flex and point my toes, because they hurt too much. Tonight, no pain in the left and only minor discomfort in the right. I flexed and pointed.

Sunday Feb 5, 2017 #

11 AM

Dog Walking 56:32 [2] 5.3 km (10:40 / km) +26m 10:25 / km
shoes: INOV8 TrailRoc 235

I've been such a slug lately, but we finally have a beautiful day, so Elray and I went to Watkins Mill. Only about 40 degrees when we started, but a good 10 degrees warmer when we returned to the car. I was the warmest I have been all winter.

Friday Feb 3, 2017 #

9 AM

9Round 32:00 [5]
ahr:120 max:138 shoes: Skechers GoFit

Michael was the trainer, and it was a hard workout. Also, my right arm is very sore and kept me awake last night. I had a tetanus shot in the right arm and a pneumonia shot in the left yesterday. Lifting the dumbells was difficult.

Thursday Feb 2, 2017 #

9 AM

9Round 32:00 [4]
ahr:112 max:135 shoes: Skechers GoFit

Lots of upper body, and my shoulders and arms were already sore because I did so much upper body last night with my trainer. Amanda also added some extra tough moves to the last 30 seconds of some of the rounds. Knee is just a little sore, so I modified when necessary.

Wednesday Feb 1, 2017 #

9 AM

9Round 32:00 [3]
ahr:110 max:123 shoes: Skechers GoFit

Felt like I was working harder than this. Maybe my HRM needs recharging. I did 96 on the CHOW--a lunge and a punch.

10 AM

Dog Walking 25:45 [2] 1.58 km (16:18 / km)
shoes: INOV8 TrailRoc 235

Mack Porter Park. I've not been walking Elray enough because of the weather, so it was really good for both of us to get out. The inside of my right knee was hurting. I'm hoping this doesn't continue, or I will have to go see Dr. Paul.

4 PM

Workout 1:00:00 [3]

Workout with my trainer. We used the ladder for agility drills. Haven't done that in quite a while.

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