Training Log Archive: possumIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
8 AM
9Round 33:39 [5]
ahr:118 max:141 shoes: Skechers GoFit
All but the CHOW station were 100's today--100 right round kicks, 100 punches, etc. The CHOW was get on all fours, get up, do two shin kicks, get back down. That was one. I managed 36 in 3 minutes, but I was challenged.
6 PM
Yoga 1:15:00 [0]
Restorative. I missed all my yoga last week, but I am now relaxed.
Saturday Nov 28, 2015 #
10 AM
9Round 32:00 [4]
ahr:116 max:134 shoes: Skechers GoFit
I got off to a late start because of a plumbing emergency in the kitchen, and discovered that I hadn't used up all my stress over Thanksgiving and the Possum Trot. Intensity was more like a 4.5 today, and I felt much better after I finished. Nothing like punching and kicking the bags to get the stress out.
Friday Nov 27, 2015 #
9 AM
9Round 32:00 [5]
ahr:114 max:143 (injured) shoes: Skechers GoFit
Burpee Friday. Pretty intense. The funny thing I did today was sign up for two more years at a really good price. My membership is now good until the end of January 2018, when I will be going on 75. Hope I can use it.
Thursday Nov 26, 2015 #
Note
(rest day)
Except that I'm not really resting. Two days ago I found out there would be three more for Thanksgiving. No workouts today, but I did almost 6000 steps just in the house cooking and cleaning. John also did a lot of the cooking. We had a very good time, and I have quite a glow from red wine and Irish Crème in the coffee. Tomorrow, back to kickboxing.
Wednesday Nov 25, 2015 #
8 AM
Workout 1:00:00 [3]
shoes: Skechers GoFit
Workout with Jared. Did some actual jogging in between sets.
Tuesday Nov 24, 2015 #
8 AM
9Round 32:00 [4]
ahr:121 max:135 shoes: Skechers GoFit
Harder workout today which included plank-ups and plank swims at the last two stations. Not a good time. I felt really good when I finished.
Monday Nov 23, 2015 #
9 AM
9Round 32:00 [3]
ahr:104 max:122 shoes: Skechers GoFit
Easier workout today, but I was not at top speed. Still really tired from the long day yesterday. I did get a good night's sleep for a change.
Sunday Nov 22, 2015 #
2 PM
Orienteering 1:07:00 [3] 3.41 km (19:39 / km)
shoes: INOV8 Bare Grips
Picking up controls after the Possum Trot.
Saturday Nov 21, 2015 #
11 AM
Orienteering 31:50 [3] ** 2.5 km (12:44 / km)
spiked:14/14c shoes: INOV8 TrailRoc 235
Sprint run at JCCC. I felt good today, and good about the race. According to WinSplits, I only lost 28 seconds. That was on control 2, and I ended up 21 out of 27. I was actually 11th on leg 5-6. I did a small amount of jogging, and jogged in from 14 to the finish. The most I've run in a really long time.
Friday Nov 20, 2015 #
8 AM
Dog Walking 17:15 [3] 1.0 mi (17:15 / mi)
shoes: INOV8 TrailRoc 235
Back hurting and lots of stuff to do, so I skipped 9Round and took Elray to recycling and Riverfront trail. We only did a mile, because she was going to have a tennis lesson afterward. Unfortunately, some guy was running around inside the tennis court, so we went home.
1 PM
Orienteering 33:18 [3] 1.62 km (20:33 / km)
shoes: INOV8 TrailRoc 235
Put out controls for the Possum Trot Sunday,
Thursday Nov 19, 2015 #
9 AM
9Round 32:00 [3]
ahr:109 max:126 shoes: Skechers GoFit
I don't know whether this just wasn't as aerobic as usual, or, since my back hurts, maybe I was dogging it. Some of the moves were challenging, however, and I feel well worked out.
10 AM
Dog Walking 25:06 [4] 1.4 mi (17:56 / mi)
ahr:125 max:134 shoes: INOV8 TrailRoc 235
Clockwise at Jesse James Park. Kept up a good pace except for a couple of times Elray put on the brakes. Going clockwise I climb the long hill and got my HR up.
6 PM
Yoga 1:17:00 [1]
Candlelight. Lots of pain on the left side, but the stretching seemed to help.
Wednesday Nov 18, 2015 #
8 AM
9Round 32:00 [5]
ahr:120 max:136 shoes: Skechers GoFit
Tough workout this morning. Brian was the trainer and he keeps us moving. A new wrinkle on the speed bag. One hand punches the speed bag, while the other does curls with a weight. I had to work it to keep in sync.
3 PM
Workout 1:00:00 [4]
shoes: Skechers GoFit
Hard workout tonight. Five trips up and back with the sled and no rests in between. Also worked with the large ropes and did my agility drills with a medicine ball.
Tuesday Nov 17, 2015 #
8 AM
9Round 32:00 [4]
ahr:114 max:134 shoes: Skechers GoFit
Pretty intense. I increased my CHOW by one to 15. This week, it is 10 punches followed by a Burpee.
Monday Nov 16, 2015 #
9 AM
9Round 32:00 [4]
ahr:110 max:134 shoes: Skechers GoFit
Last round was a tough one. Then I had a massage.
6 PM
Yoga 1:25:00 [0]
Restorative yoga. Pam was back from Hawaii, and told us that even McDonald's have spam entrees. Interesting, since Bob and I plan to go in February. With spam, I won't have to worry about gaining weight.
Sunday Nov 15, 2015 #
11 AM
Orienteering 52:02 [3] ** 2.5 km (20:49 / km)
spiked:15/15c shoes: INOV8 TrailRoc 235
Took Elray to Hodge Park for a combo dog walk/orienteering. Because they deer hunt is still in effect until the end of November, we did a sprint from two years ago that focused on the historic area. It was good to get a map in my hand while mostly walking pretty fast. Stopped once for a poop and had a little detour to dispose of it, but I actually went 4.17 km on the 2.5 km course. Elray was mostly good.
Saturday Nov 14, 2015 #
11 AM
9Round 32:00 [5]
ahr:122 max:139 shoes: Skechers GoFit
Hard workout today. I spent almost half the time in the red zone.
Friday Nov 13, 2015 #
9 AM
9Round 32:00 [4]
ahr:114 max:129 shoes: Skechers GoFit
Not as aerobic as some, but it is Burpee Friday, and between doing Burpees between each round and seven of the nine including Burpees in the rotation, I probably did about 100 Burpees.
10 AM
Dog Walking 34:20 [3] 2.0 mi (17:10 / mi)
shoes: INOV8 TrailRoc 235
After recycling Elray and I went to Riverfront Park and walked to the mile marker and back. Good pace. I tried to play ball with her in the tennis courts, but she only wanted to play keep away. Walking her is much more rewarding, and she plays tennis with Bob.
Thursday Nov 12, 2015 #
9 AM
9Round 32:00 [4]
ahr:109 max:129 shoes: Skechers GoFit
Not as aerobic, but round 2 was terribly difficult. Three minutes in plank position, moving heavy dumbbells back and forth. I felt really wimpy trying to do this, then Missy was right behind me and she had trouble also, and she's a rock star at this.
6 PM
Yoga 1:20:00 [1]
Candlelight yoga. Some really good stretching tonight. I could really feel it.
Wednesday Nov 11, 2015 #
9 AM
9Round 32:00 [3]
ahr:114 max:128 shoes: Skechers GoFit
Easier today.
3 PM
Workout 1:00:00 [4]
max:151 shoes: Skechers GoFit
Workout with Jared. I did my agility drills holding a medicine ball over my head. I also pushed the sled back and forth, and did the ropes tonight. I felt pretty strong.
Tuesday Nov 10, 2015 #
9 AM
9Round 32:00 [5]
ahr:124 max:145 shoes: Skechers GoFit
Today was a killer, but I did 35 Burpees in three minutes. Whew!
Monday Nov 9, 2015 #
9 AM
9Round 32:00 [5]
ahr:118 max:135 shoes: Skechers GoFit
Most challenging day in a while. Station 2 was the CHOW--this week it is Burpees in three minutes. I managed 29.
6 PM
Yoga 1:17:00 [0]
Restorative yoga and I really needed restoration.
Sunday Nov 8, 2015 #
3 PM
Dog Walking 51:00 [3] 4.32 km (11:48 / km)
shoes: INOV8 TrailRoc 235
Watkins Mill out and back. A bit of bad behavior.
Saturday Nov 7, 2015 #
11 AM
Orienteering 2:18:59 [4] *** 5.1 km (27:15 / km)
spiked:11/13c shoes: INOV8 Bare Grips
Beautiful day at Kill Creek. Perfect weather for orienteering and we had a good crowd. I worked registration for about an hour and a half, then did the Green course. Two really major mistakes. From 2-3 I lost concentration and when I got to the fence, I saw a control that wasn't mine. I thought I was north of the control, so I walked south all the way to the major path, then knew I was wrong. I turned back north and had a long walk. This probably cost me at least nine minutes. Then from 4, I went to 6, and didn't even realize it until I punched my lap counter. From 6 I had to go to 5 and then back to 6. This was probably in the neighborhood of a 20-minute mistake. The rest of the course was fine, except I got covered in weed seeds.
The good part was that I never completely ran out of breath and even did a very small amount of jogging near the end. Although the course is 5.1 km, my Surge told me I did 8.43 km
Afterward, Paul had me pick up seven of the controls. I was pretty tired and hungry by then. Lots of steps today.
The good part was that I never completely ran out of breath and even did a very small amount of jogging near the end. Although the course is 5.1 km, my Surge told me I did 8.43 km
Afterward, Paul had me pick up seven of the controls. I was pretty tired and hungry by then. Lots of steps today.
Friday Nov 6, 2015 #
8 AM
9Round 32:00 [4]
ahr:114 max:136 shoes: Skechers GoFit
Burpee Friday. No knee issues today, although I did a fair number of squats.
9 AM
Dog Walking 49:52 [2]
shoes: INOV8 TrailRoc 235
After recycling, we went to the tennis courts to give Elray a tennis lesson, but two workers were there removing the nets. So we walked a mile down and a mile back on Riverfront trail. When we got back, they were gone along with the nets, and Elray and I played ball for awhile.
Thursday Nov 5, 2015 #
8 AM
9Round 32:00 [3]
ahr:118 max:128 shoes: Skechers GoFit
A little easier than usual. Glad to note that my knee didn't bother me, and I did lots of squats.
6 PM
Yoga 1:20:00 [1]
Candlelight yoga. Somewhat more vigorous than Restorative, but what isn't? Felt well stretched and my knee was ok.
Wednesday Nov 4, 2015 #
Note
And as another go slow, my right knee is hurting on the inside. I hope I don't have to go back for another shot.
8 AM
9Round 32:00 [4]
ahr:116 max:132 shoes: Skechers GoFit
Trying to get up from the floor without using your hands is hard. My knees would not let me do it.
10 AM
Orienteering 54:00 [2] 2.5 km (21:36 / km)
shoes: INOV8 TrailRoc 235
This was a two-fer. I took Elray with me, which made going somewhat slower, but we were out in the woods anyway. I wanted to check and maybe change one control location on a trail junction, where I couldn't actually find the trail two days ago. I tried coming at it from both sides, and can see the beginning and ending, but the middle is somewhat overrun by short vegetation, so I will remove that trail from the map. Who knows? Maybe after a few frosts it will again be discernible. At any rate, we were in an area of maybe a hundred pawpaw trees, and their big leaves had all changed to a clear yellow. Beautiful. And Elray had a good time too.
Tuesday Nov 3, 2015 #
8 AM
9Round 32:00 [4]
shoes: Skechers GoFit
Busy day at the gym since they were closing early to go to the parade. Good workout with a tough round 9.
10 AM
Workout 1:00:00 [4]
shoes: Skechers GoFit
Jared called this morning and asked if I wanted to do my Wed. workout today since he didn't have to work. It was great having the gym not so crowded. I pushed the sled four times down and back. The back was on the low handles. I little pain in the right knee and toes. I have to make sure this doesn't affect my usual stride.
Monday Nov 2, 2015 #
8 AM
9Round 32:00 [4]
shoes: Skechers GoFit
Fairly easy except for Round 9. A long three minutes.
10 AM
Orienteering 1:45:26 [3] 6.83 km (15:26 / km)
shoes: INOV8 TrailRoc 235
Went to Hodge Park to try out the course. Most went pretty well, but I had trouble finding one of the trails, and did some backtracking. I may take this short trail out and move one control, and will probably go back very soon to time this part. Otherwise, I think if I hadn't had the problem, I could have picked off all the controls in about 1:25 to 1:30 just walking. And the straight line distance is about 4.8 km. My pace, with a little confusion and bushwacking was just over 15 min/km.
6 PM
Yoga 1:20:00 [0]
Restorative yoga. Breathing and meditation in different poses. While meditating, I realized that I felt really good and really strong. This is the best for quite some time.
Sunday Nov 1, 2015 #
1 PM
Dog Walking 50:40 [3] 4.44 km (11:25 / km)
shoes: INOV8 TrailRoc 235
Beautiful day, so Elray and I went to Watkins Mill. I'm trying to lengthen our walks a bit, and keep a good pace. We did, except for a drink stop for both of us.