Training Log Archive: possumIn the 30 days ending Sep 30, 2016:
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Wednesday Sep 28, 2016 #
9 AM
9Round 32:00 [4]
ahr:113 max:138 shoes: Skechers GoFit
A little rigorous for not having done this in two weeks. Sore back.
10 AM
Dog Walking 32:00 [2] 1.5 mi (21:20 / mi)
shoes: INOV8 TrailRoc 235
Elray had been really depressed and hadn't been eating while in boarding. She felt better today, but I let her pause and sniff more than usual. Very cold north wind.
5 PM
Workout 1:00:00 [3]
shoes: Skechers GoFit
Weekly workout with my trainer. Spent quite a bit of time on agility moves. These and balance were really helpful during the last meets.
Wednesday Sep 14, 2016 #
9 AM
9Round 32:00 [3]
ahr:114 max:133 shoes: Skechers GoFit
Not so hard as some tricky moves. We are supposed to do as many Burpees as our birthdays, but no way for 73. So Michael had me hold plank position for 73 seconds. Easy.
5 PM
Workout 1:00:00 [3]
shoes: Skechers GoFit
Good overall workout. Lots of balance stuff. Don't want to fall down during the Champs.
Tuesday Sep 13, 2016 #
8 AM
9Round 32:00 [4]
ahr:114 max:131 shoes: Skechers GoFit
Managed to increase my squat-ball throws to 108 for the CHOW today.
9 AM
Dog Walking 28:22 [2] 2.05 km (13:50 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Riverfront trail, but cut things kind of short because of lots of black clouds to the north. We could hear a lot of thunder on the return trip. I had forgotten to bring the belt I put her leash on, and she may have decided that meant she was in charge. We had lots of putting on the brakes to stop and sniff. And the slow pace got me nailed by a mosquito.
Monday Sep 12, 2016 #
8 AM
9Round 32:00 [5]
ahr:119 max:139 shoes: Skechers GoFit
Tough workout today. The CHOW was squatting with a medicine ball, throwing it up in the air and standing up and catching it. I did 100, and it was difficult.
6 PM
Yoga 1:17:00 [0]
Restorative. Lots of breathing and meditation.
Sunday Sep 11, 2016 #
10 AM
Dog Walking 1:02:00 [3] 5.48 km (11:19 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Watkins Mill for an out-and-back. We took 33 minutes for the out, which included poop, piddle, drink and disposal. So it only took 29 minutes for the back, including a drink and piddle, and a couple of steps off the trail so two lunging, growling pit bulls could go by. Elray had perfect behavior.
Saturday Sep 10, 2016 #
9 AM
9Round 32:00 [4]
ahr:116 max:132 shoes: Skechers GoFit
This was a tough workout today. Lots of core work.
10 AM
Orienteering 35:01 [3] * 1.5 km (23:21 / km)
spiked:11/11c shoes: INOV8 TrailRoc 235
Elray and I did the free course at Hodge Park. I actually did the course in 24 minutes, but it took another 11 to walk back and forth from the parking lot to the schoolhouse. Elray really enjoys going across the grass instead of only on trails, and it was good to have a map in my hands. We ended up actually going 2.73 kilometers. Then I took my Doggie Diva shopping at Petsmart. She had a wonderful day, and we both enjoyed the cooler weather.
Friday Sep 9, 2016 #
9 AM
9Round 32:00 [4]
ahr:117 max:134 shoes: Skechers GoFit
Burpee Friday and we did lots of Burpees--burpees with spidermans, burpees with squat jumps, burpees with in-and-outs. We also did Burpees between rounds.
10 AM
Dog Walking 41:43 [2] 3.39 km (12:18 / km)
shoes: INOV8 TrailRoc 235
Our usual Riverfront Trail walk after recycling. Elray and I were both a little slower than last week. The air was really heavy and humid, and I've been doing lots of coughing. No doubt from all the pollen, but it has gotten so much better since my shots, I shouldn't complain. I also managed to sleep some last night.
Thursday Sep 8, 2016 #
8 AM
9Round 32:00 [4]
ahr:117 max:132 shoes: Skechers GoFit
This was a tough day. Pam had us doing an extra activity for the last 30 seconds of each round and carry it through the 30 seconds between rounds. The last four were all core stuff, like a minute of Russian twists with a medicine ball and a minute of planks with punches. Whew!
9 AM
Dog Walking 18:38 [2] 1.34 km (13:54 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Mack Porter Park. The trail between the woods and the ball fields was still covered in mud from last week's torrential rain, so it was slippery and I'm hanging on to a dog who can easily knock me off my feet. We were slow and careful, then took the one-way road back to the car, with mosquitoes.
Wednesday Sep 7, 2016 #
8 AM
9Round 32:00 [4]
ahr:118 max:129 shoes: Skechers GoFit
Legs are a little from yesterday's sumo squats and walks. Today we did surrenders at two stations, which really works the knees. I beat yesterday's CHOW--today I had 106,
5 PM
Workout 1:00:00 [3]
ahr:111 max:135 shoes: Skechers GoFit
Workout with Jared. Lots of upper body stuff, and working all the muscles that surround the knees. I also did the ramp, walking backwards, with a weighted vest.
Tuesday Sep 6, 2016 #
8 AM
9Round 32:00 [4]
ahr:116 max:131 shoes: Skechers GoFit
It always seems harder after two days off. Also, all those squats will probably make my legs hurt. This week's CHOW was crunches up to touch the toes with a medicine ball. I managed 96 today.
9 AM
Orienteering 42:12 [2] ** 2.1 km (20:06 / km)
12c shoes: INOV8 TrailRoc 235
This was a hybrid between orienteering and dog walking. We went to Jesse James Park, and did the sprint from earlier this summer. It was really hot and quite a bit of the route is under tree cover, and we spent very little time on hot trails, which should have been helpful for Elray's feet. We had a detour to find a waste container, and another to avoid a dog, and another because they had put a bunch of flagging up in one area. Lots of bunnies and squirrels in the disc golf area when we started, which got Elray fired up. We also went around instead of crossing the creek because we have had lots of rain in Kearney and I didn't want us to get wet and dirty or into poison ivy. It was fun to have a map in my hand again.
Saturday Sep 3, 2016 #
9 AM
9Round 32:00 [4]
ahr:118 max:133 shoes: Skechers GoFit
Michael was the trainer today, and he is quite the taskmaster. I added weights to one of the stations, and he made sure my pushups were quality.
10 AM
Dog Walking 25:00 [2] 1.8 km (13:53 / km)
shoes: INOV8 TrailRoc 235
We went to Hodge Park, since I was taking Elray to Liberty for shopping at Petsmart, one of her favorite places. I took a sprint map with me, so we could walk while I had a map in my hand. This did not work out, because they were having a major event, and the place was loaded with people. They also had a bunch of horses, which Elray wasn't sure of. The kicker was when they started shooting off black powder charges. She was very upset, so we went to the northeastern edge and walked back on the road through the utility and golf areas. The good thing about the trip was that we got to see Martha, the former volunteer board president. She would like us to come back and do another event, and Elray got to play prybar with Martha.
3 PM
other 1:20:00 [3]
Weeded the blueberry bed while it wasn't too hot, but I worked up quite a sweat anyway. I now have all the weeding done that I need to do until fall when its pruning time.
Friday Sep 2, 2016 #
8 AM
9Round 32:00 [5]
ahr:118 max:138 shoes: Skechers GoFit
This was a tough day with some hard moves and lots of Burpees. We did some balance stuff, too, and used lots of props.
9 AM
Dog Walking 24:29 [3] 2.34 km (10:28 / km)
shoes: INOV8 TrailRoc 235
After recycling, went to Riverfront Park. Cut it a little short because I needed to get home, but we really kept up a good pace. Natural leg turnover is getting better.
11 AM
Note
Bob and I had a working lunch with the Neuburgers on Possum Trot business. Yummee--Cheddars' hot fudge cake for dessert. Dick brought me the proxies for PTOC and three of the scrapbooks. I'm going to take the oldest one, circa 1973, to NAOC for display. Tonight's task will be looking through them, to see how young everyone looks.
6 PM
Yoga 1:06:00 [0]
Meditation. I hadn't been to this class before, but it was even less active than Restorative. We had candles, and sat completely still and focused on the candles. I am feeling surprisingly calm, and hope this helps me to sleep.
Thursday Sep 1, 2016 #
9 AM
9Round 32:00 [4]
ahr:110 max:133 shoes: Skechers GoFit
The heart rate does not indicate the amount of effort expended. Some of the stations were tough, and Pam made sure that the 30 second breaks were also challenging.
10 AM
Dog Walking 27:34 [3] 2.44 km (11:18 / km)
ahr:118 max:145 shoes: INOV8 TrailRoc 235
Jesse James Park, going counterclockwise. I was using the lap counter on the quarter-mile intervals, but didn't hit one. It appears that I am doing about 18 minute miles, with the dog.
11 AM
other 1:25:00 [3]
Finished weeding and tying up plants in the old raspberry bed. Weather is great--in the 70's and not as humid. It was also sunny which helps to prevent shade flies and mosquitoes from biting,.