Training Log Archive: possumIn the 30 days ending Apr 30, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Apr 30, 2017 #
5 PM
Bicycle 23:10 [3] 8.8 mi (2:38 / mi)
ahr:109 max:131
Twice around on Fruitdale. This morning we took Elray shopping and spent about 1-1/2 hours walking around Menard's. She pranced.
Saturday Apr 29, 2017 #
9 AM
9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit
Lots of pushup and plank variations. Easier than yesterday, but still challenging.
6 PM
Bicycle 1:07 [4] 4.0 mi (17 / mi)
Included 3x 20-sec bouts of HIIT. I'm beat.
Friday Apr 28, 2017 #
9 AM
9Round 32:00 [5]
ahr:118 max:142 shoes: Skechers GoFit
Burpee Friday. The last 30-seconds of each round we did Burpees with an add-on. I managed to go over my maximum heart rate today. The last round was a killer--tossing and catching a medicine ball ten times in V-up position, followed by 20 Russian twists, and repeat. Usually my core is good, but I had to have some momentary stops on this one. It was a relief to hear the 2.5 minute bell, and finish out with my Burpees.
10 AM
Dog Walking 23:56 [2] 1.63 km (14:41 / km) +9m 14:17 / km
shoes: INOV8 TrailRoc 235
After recycling, Elray and I took the Riverfront Trail from the old tennis courts to the new tennis courts, with a couple of short side trips. Very wet outside, which must make the smells better. I finally clipped her to my belt to get her moving.
Thursday Apr 27, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:133 shoes: Skechers GoFit
Planking down the ladder with Spidermans was somewhat challenging.
Wednesday Apr 26, 2017 #
8 AM
9Round 32:00 [3]
ahr:108 max:126 shoes: Skechers GoFit
Seemed a little easier than usual today, but I am also kind of sore from last night's yoga.
3 PM
Orienteering 14:30 [2] 0.9 km (16:07 / km)
shoes: INOV8 TrailRoc 235
I spent the day with Paul and Nick at Tonganoxie Middle School. We had about 160 6th graders do a Score-O in four groups. After they finished, I helped pick up controls. These were the eleven closest to start. The kids were really nice, and several thanked me as I was gathering the controls.
4 PM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
My weekly workout with Jared. We started an hour later than usual, since I had to return from Tonganoxie. Especially good on the upper body tonight.
Tuesday Apr 25, 2017 #
8 AM
9Round 32:00 [5]
ahr:112 max:133 shoes: Skechers GoFit
Angela (the owner) was my trainer today, and she always works on form. Lots of up-downs.
9 AM
Dog Walking 22:10 [3] 1.4 km (15:50 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Jesse James Park, and then we went shopping at Orschlens for kibble. Really nice day, but windy.
6 PM
Yoga 1:10:00 [3]
Tonight I went to the Yoga-Pilates Fusion Class, which was hard work and I really warm and sweaty. When it's this hard, it probably means you should do more of it. I managed to keep up with all but one, which needed a lot of balance, so I had to rely on the wall. Doing yoga has made my big toes bend more easily and with less pain. That's a good thing. We did lots of Down Dogs, and I'm good with it now.
Monday Apr 24, 2017 #
7 AM
9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit
Both a new CHOW for this week (jab, cross, 2 round kicks) and trying to make the 300 club at the speed bag. I had over 50 for the CHOW, mighty fine, and 391 at the speed bag. Good start.
My chest strap gave the heart rate data listed above, but my Fitbit had my max at 165 while I was doing the CHOW on round 6. They used to be fairly close together on data. I charged my HRM this weekend to see if that was the problem, but apparently not. After working out really early, I had to go to Overland Park and sit for three hours getting my car serviced.
My chest strap gave the heart rate data listed above, but my Fitbit had my max at 165 while I was doing the CHOW on round 6. They used to be fairly close together on data. I charged my HRM this weekend to see if that was the problem, but apparently not. After working out really early, I had to go to Overland Park and sit for three hours getting my car serviced.
6 PM
Yoga 1:16:00 [0]
Restorative.
Sunday Apr 23, 2017 #
11 AM
Orienteering 52:51 [3] *** 4.22 km (12:31 / km) +61m 11:41 / km
ahr:110 max:143 spiked:12/15c shoes: INOV8 TrailRoc 235
Score-O at Clinton Overlook. I did my usual slow start with a mistake--started going to 233, then changed my mind and went back and started with 228. I shouldn't change my mind; just start and go with it. I lost about 3-4 minutes. Then, on the second control, I made a wrong turn and had to backtrack. After that, I got better. After getting out of the woods, I did a fair amount of running, and it felt fine. I just to build up the aerobic capacity a little, which is difficult during hay fever season. When I got to 241, I cut across and went back north. Control 240 was up near the top of the hill, and I have been pretty congested and also didn't want to go overtime. After getting in, I think I could have made it in time, since the last part of the course was a lot faster than the beginning. All in all, it was great to get out in the woods with a map, and I had a really fun Sunday morning.
Saturday Apr 22, 2017 #
8 AM
9Round 32:00 [5]
ahr:130 max:165 shoes: Skechers GoFit
Busy morning at the gym. Duane was the trainer; hadn't seen him in a while. He included some jogs to the mailbox and back between rounds, and a one-on-one sparring session to keep the heart rate up. Lots of fun, but tough.
9 AM
Dog Walking 30:25 [2] 2.64 km (11:31 / km) +30m 10:54 / km
ahr:116 max:128 shoes: INOV8 TrailRoc 235
Jesse James Park. We went clockwise, because they were holding a 5k run and the runners/walkers were all going clockwise. We mostly kept up a good pace, and Elray was good with people running past and our walking past some of them. Good socialization, and a nice day, but windy.
3 PM
other 1:40:00 [3]
Finished the blackberries. Yeah! All weeded and the dead stuff pruned.
Friday Apr 21, 2017 #
8 AM
Dog Walking 15:22 [2] 1.4 km (10:59 / km)
shoes: Skechers GoFit
Bob and I went to recycling, and took Elray over to play the JP game in the tennis courts. Then we walked. Not far, but fairly fast for a sniffer.
9 AM
9Round 32:00 [5]
ahr:114 max:128 shoes: Skechers GoFit
The heart rate numbers are from the gym, but my Fitbit had an average of 122 and a max of 136, which I think are more accurate. It was a hard Burpee Friday. I started out with three minutes of Burpees, and all but two of the rounds included Burpees. Round 9 was holding a plank position for 2-1/2 minutes, then rolling over and hold Iron Cross until the buzzer. We also did Burpees a few times in the 30-sec. period between rounds. I'm beat.
10 AM
other 1:10:00 [3]
Aerobic weeding in the old raspberry/new blackberry bed. No, I'm not done yet.
2 PM
other 1:15:00 [3]
Finished the raspberries and I'm working on the blackberries. The -18 degree night we had last winter killed this year's crop, so I am cutting back on really long canes, while doing a little weeding. The only good thing is that most of them are thornless.
Thursday Apr 20, 2017 #
other 1:20:00 [3]
Aerobic weeding.
8 AM
9Round 32:00 [3]
ahr:108 max:127 shoes: Skechers GoFit
Not terribly aerobic, but still challenging with weights and a medicine ball. The last round was tough, using a big exercise ball, and alternating 10 each of jackknifes and hamstring curls.
Wednesday Apr 19, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit
Got to Round 8 and did 10 Burpees, then free punched on the bag for the rest of the round. This, after taking Bob out for his birthday breakfast.
3 PM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
Weekly workout with Jared. I did a trip up the ramp after every agility drill, then lots of rope tricks.
Tuesday Apr 18, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:132 shoes: Skechers GoFit
I had to do a modification at Round 2. I didn't think one-legged squats on the high step was a good idea. I did them on the shorter step, and could really feel the burn.
Monday Apr 17, 2017 #
9 AM
9Round 32:00 [5]
ahr:113 max:145 shoes: Skechers GoFit
Chow this week was an up-down and two shin kicks. I managed 30.
6 PM
Yoga 1:14:00 [0]
Restorative.
Saturday Apr 15, 2017 #
9 AM
9Round 32:00 [4]
ahr:110 max:132 shoes: Skechers GoFit
Some new and interesting moves today. Lots of pushups and plank position moves, and three of the stations used weights.
10 AM
Dog Walking 35:27 [2] 2.4 km (14:46 / km)
ahr:100 max:128 shoes: INOV8 TrailRoc 235
I have been super busy, and neglecting Elray, which has resulted in a return to some bad behavior. I took her to Jesse James Park today, and only had to correct her once. Of course, she saw that I was cocked and loaded with the water pistol. And the correction was for a scooter; she hates the noise of scooters and skateboards.
2 PM
other 1:45:00 [3]
Weeded the strawberries, since they are blooming, and were a real mess with winter weeds. A little wet up there, but I needed to get it done, and we have more rain forecast for this week.
Friday Apr 14, 2017 #
8 AM
9Round 32:00 [4]
ahr:114 max:128 shoes: Skechers GoFit
Burpee Friday. I actually got there at 7:55 before the Friday opening, but Pam let me in. Lots of Burpees.
11 AM
Orienteering 12:00 [2]
Put my Crocs back on to put out the plastic eggs, etc. for the O'Bunny. We had several periods of major rain last night, and a couple of route choices were pretty mushy. I had put all the eggs and other goodies in plastic bags, so they stayed dry. A good thing. We had a bit of rain during dinner, then did the O'Bunny between dinner and desert.
Thursday Apr 13, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:127 shoes: Skechers GoFit
Several stations involved balance today.
5 PM
Orienteering 15:00 [2]
I actually wore my Crocs and put out the controls for the O'Bunny tomorrow.
Wednesday Apr 12, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:127 shoes: Skechers GoFit
Not too hard--but we did have a minute of whatever was between rounds.
11 AM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
Worked out with my trainer. Mostly easier than usual, but a few new wrinkles. We did some of the agility drills on the ramp. And we ended up with using the big rope to pull the sled across the gym, then pushing the sled back to start x3.
Tuesday Apr 11, 2017 #
6 AM
Note
I had Elray bring in the paper this morning. She is half Retriever, after all, but she really doesn't like to do it because it gets in the way of her sniffing. So, she races down our long driveway, hauling me in back of her, and I was wearing Crocs. Really got out of breath. Kind of my HIIT for the day.
8 AM
9Round 32:00 [4]
ahr:110 max:124 shoes: Skechers GoFit
Tougher than my heart rate would indicate.
Monday Apr 10, 2017 #
8 AM
9Round 32:00 [4]
ahr:113 max:133 shoes: Skechers GoFit
Angela (owner) came in while I was working out. She always makes sure you have correct form, which is good. I did 90 on the CHOW, which was double round kicks in three minutes. I showed her my medals, and she took my picture for the 9Round facebook page. I'm looking at the medals just as being strong enough to make through, and I know that my daily workouts at 9Round have really helped.
Sunday Apr 9, 2017 #
8 AM
Orienteering race 46:57 [4] *** 2.4 km (19:34 / km)
spiked:16/17c shoes: INOV8 TrailRoc 235
Urban sprint in Columbus, IN. I was doing really well until 15 when I had an overwhelming need to use the bathroom. This broke my concentration on this long leg, and I momentarily forgot where I was. After trying, and failing, to figure out from the map, I saw the start to the west and knew where I was. It took me almost 16 minutes to do this leg. Otherwise, a really fun sprint.
10 AM
Orienteering race 29:49 [4] *** 2.2 km (13:33 / km)
spiked:14/14c shoes: INOV8 Bare Grips
Sprint at Mill Race in Columbus, IN. Much better than the earlier race. I didn't lose time on any of my splits, and did a fair amount of slogging on the grass. Since I was in O shoes, I didn't want to run on concrete. Some of the footing was bad because of flood debris, and a few controls were in the brush, but I think my route choices were ok. After the bad go round in the first sprint, I left Columbus much happier.
Saturday Apr 8, 2017 #
12 PM
Orienteering race 2:06:49 [4] *** 3.7 km (34:16 / km) +205m 26:50 / km
spiked:8/9c shoes: INOV8 Bare Grips
A very steep up and down at Yellowwood Forest. No trouble finding one, but taking the trail would have probably been a better route choice. Good through 4, then a real messup, a 40 minute mistake going to five. Somehow I got confused about which stream I had crossed, went back to relocate, and realized I was on the east side of a north-south stream, when I should have been on the west side. I found a stream junction, went north, but it showed as white and light green on the map, but was almost impassable. So after a little bit north, I went back and went south, but that didn't look right, so I went back to my previous attackpoint, fought through the down trees, and went north to the control. No problems after that, except for a very long uphill slog to 6, then 7. My navigation was good, but I did have to stop and breath a little. The good part was I had brought enough gels and endurance to still have the energy to run in to the finish. Yeah for 9Round and Jared.
Friday Apr 7, 2017 #
Event: OCIN Flying Pig XXI
3 PM
Orienteering race 2:10:00 [4] *** 3.5 km (37:09 / km) +50m 34:40 / km
spiked:5/12c shoes: INOV8 Bare Grips
Middle distance at Eagle Creek Park-East. Messed up on 1, and relocated back to start. The next four legs were good. I went down to the trail crossing the creek to go to 5, and it was a treacherous crossing on concrete culverts and slabs. Six, seven, eight and nine were all in depressions, in an area of depressions, and basically flat. I looked and found lots of other people's controls, and finally found 8. Then I went to six, and tried to go to seven. Couldn't find it, and went back to eight. I thought maybe my compass work was really bad, but I beelined right to seven, then hit eight. Again, I tried to find 9, couldn't, and decided I would probably be overtime if I kept looking, so I headed in and picked up the last control on the way. Bummer.
Thursday Apr 6, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:128 shoes: Skechers GoFit
Steady. My shoulders were sore from yesterday, and several stations used weights.
Wednesday Apr 5, 2017 #
3 PM
Workout 1:00:00 [3]
Workout with my trainer. Used a lot of heavy weights today, especially on the upper body stuff. I will be sore tomorrow. I did really well on the agility drills.
The other good thing today was that I had to spend most of the morning at the doctor's office getting bloodwork, x-ray, EKG, etc., and I was five pounds lighter than my last visit in January. Yeah!
The other good thing today was that I had to spend most of the morning at the doctor's office getting bloodwork, x-ray, EKG, etc., and I was five pounds lighter than my last visit in January. Yeah!
Tuesday Apr 4, 2017 #
10 AM
9Round 32:00 [5]
ahr:122 max:148 shoes: Skechers GoFit
We took Elray out to play the recall game at the old tennis courts, then dropped my car at 9Round and went to vote. Bob dropped me back at 9Round, and it was a one hundred day, so really tough. But I managed to do all the stations, with my heart rate going to 106% of my max. Good practice for climbing hills on Saturday. My legs feel like jelly now, however, from 100 right round kicks at four and 100 left round kicks at six, followed by 100 shin kicks at seven, then 100 flutter kicks at nine. Whew! And this doesn't count the Burpees, pushups, squats, and punches.
Monday Apr 3, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:134 shoes: Skechers GoFit
This week's CHOW is 4 hits to the bag, and an up-down. I managed 38. The last round was tough. Two different moves on the large ball, so lots of balance was required, along with working the core.
6 PM
Yoga 1:17:00 [0]
Restorative.
Sunday Apr 2, 2017 #
7 AM
Bicycle 7:17 [4] 1.5 mi (4:51 / mi)
ahr:110 max:137
Redwood Dash with 3x HIIT.
10 AM
Dog Walking 1:30:09 [3] 6.38 km (14:08 / km) +28m 13:50 / km
ahr:122 max:128 shoes: INOV8 TrailRoc 235
All the way around, clockwise, at Watkins Mill. Bob went with us, because he needed some exercise, and is not supposed to bend over or lift anything. He can see well enough again to drive. Yeah! Chauffeur service is over.
Saturday Apr 1, 2017 #
9 AM
9Round 32:00 [4]
ahr:110 max:134 shoes: Skechers GoFit
Busy morning. A good mix of exercise.