Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
9Round	22	12:03:27	2.21		3.55		21
Dog Walking	17	9:21:22	183.56	(3:03)	295.41	(1:54)	138
Workout	4	4:00:00
Orienteering	3	3:56:18	78.6	(3:00)	126.5	(1:52)	339	44 /	50c	88%
Yoga	1	1:15:00
Total	47	30:36:07	264.37		425.46		498	44 /	50c	88%

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Saturday Sep 30, 2017 #

8 AM

Orienteering 2:37:14 [3] ** 12.0 km (13:06 / km) +183m 12:10 / km
ahr:110 max:144 spiked:17/21c shoes: INOV-8 Trail Talon 225

Race at Ft. Leavenworth. Score-O type event, which included 3 courses, with 21 controls total. I couldn't find four, which was on a creek. Lots of vegetation on both sides, and I walked back and forth on both the north and south sides, and still couldn't see it. A younger guy was there with his German Shepard, and he couldn't find it either. So I went on. At 10, I went right by the control without seeing it, and then started searching. Finally got it. No other problems until 21. Again, on a creek, but I could see it well enough. Just got into some nasty stinging nettles getting to it.

I left 14, and tried to find a trail back to 16 & 17. Couldn't see it, but there was some flagging going down the hill, so I followed it and really got into a mess. A lot more stinging nettle. I was not having much fun, so I decided to bail, and set my compass to go south and relocated. I ended up skipping 16 & 17 and went on to pick up 15 & 18. At 18 I found the trail back south, and it was very easy to see. Picked up my last control at 19, and headed for finish.

I wore my trail runners today, which were mostly ok, but in a couple of places I could have really used my O' shoes. Steep and slippery.

Beautiful weather, lots of fun. Looking forward to a shower and putting some stuff on my poor nettle-stung legs.

Friday Sep 29, 2017 #

8 AM

9Round 32:00 [4]
ahr:105 max:140 shoes: Skechers GoFit

Working hard, but I think my chest strap is doing some strange stuff. It stopped once, then restarted. Maybe needs charging. Lots of jumping stuff today, and I did some of it.

9 AM

Dog Walking 28:10 [2] 2.01 km (14:01 / km) +12m 13:36 / km
ahr:104 max:124 shoes: INOV-8 Trail Talon 225

Riverfront Trail to the road and back. Sixteen minutes out and twelve minutes back.

Thursday Sep 28, 2017 #

8 AM

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

The first two rounds were all arms--both burners. Round 1 was three minutes with the big ropes, and Round 2 was curls, presses, kickbacks, and upright rows with weights. Then we got into some leg stuff. Legs are a little sore from last night's training session.

9 AM

Dog Walking 33:37 [2] 2.29 km (14:41 / km)
shoes: INOV-8 Trail Talon 225

Elray and I went to Jesse James Park and walked all of the main trail. It was good to see two guys out mowing down the long grass and weed seeds. Great weather.

6 PM

Yoga 1:15:00 [1]

Candlelight Yoga. Really good stretches, in particular, hips and legs.

Wednesday Sep 27, 2017 #

8 AM

9Round 32:00 [4]
ahr:112 max:131 shoes: Skechers GoFit

Not too bad, except that my arms got really tired lifting weights on round 2, and round 9 was a tough way to end with V-ups and Russian twists.

5 PM

Workout 1:00:00 [4]
ahr:109 max:132 shoes: INOV-8 Trail Talon 225

I pushed the sled tonight with 70 pounds piled on it. That wasn't the toughest thing, though. That would go to doing one-legged bridges with the down foot on a Bosu. Ouch in the hamstring muscles. Lot of leg work tonight, then we finished with some arms, using heavier weights.

Tuesday Sep 26, 2017 #

8 AM

9Round 32:00 [4]
ahr:105 max:130 shoes: Skechers GoFit

Easier today than it's been in several. We did have a CHOW--number of hits on the speed bag in 3 minutes, and I got 405. Not too shabby.

9 AM

Dog Walking 22:32 [2] 147.0 km (9 / km)
shoes: INOV-8 Trail Talon 225

Cool and drizzling. We went to the old tennis courts, and walked back and forth to the new tennis courts.

Monday Sep 25, 2017 #

8 AM

9Round 32:00 [5]
ahr:132 max:155 shoes: Skechers GoFit

Used my new gloves that Sandy gave me. They were a little snugger and felt great. I got a little dizzy on round 7, but it passed quickly. No CHOW today.

9 AM

Dog Walking 27 [2] 1.93 km (14 / km)

Dog Walking 27:54 [2] 1.93 km (14:27 / km)
ahr:89 max:111 shoes: INOV-8 Trail Talon 225

Mack Porter Park. I forgot my ball cap, so we tried to stay mostly in the woods and the shade.

Sunday Sep 24, 2017 #

11 AM

Dog Walking 31:13 [2] 1.82 km (17:09 / km) +21m 16:13 / km

We went to Jesse James Park and I had planned to do an old course. They haven't been mowing lately, and the grass was pretty high, which is itchy for both me and Elray. So after the first two controls, we got back on the trail. It is difficult to hold a dog, a map, and a bag of dog poop all at the same time. Good when I found a repository. Then, at the end, we got off the trail and went by the last three controls. By the time we got back to the car, it said it was 94 degrees.

Saturday Sep 23, 2017 #

10 AM

Orienteering race 51:07 [4] ** 2.7 km (18:56 / km) +121m 15:28 / km
ahr:124 max:144 spiked:16/18c shoes: INOV-8 Trail Talon 225

Fun meet today at Antioch Park. Doing well until control 14. I was wearing my contact, so didn't bring my magnifier, but some time during the course, my contact moved. And I really needed it to read the map. So I ran up and down and back up the trail by the stream until I finally got it. Then, leaving 14, my route choice to 15 was not a good one. Otherwise, I felt pretty good about it. I ran some of the time and felt good running.

Friday Sep 22, 2017 #

8 AM

9Round 32:00 [5]
ahr:117 max:141 shoes: Skechers GoFit

Another tough day. We ended up at Round 9 with a special challenge--number of Burpees in three minutes. I got 30, but I had to stop about the two minute mark because my heart rate was soaring. I think I could have done 35. All the ragweed is causing chest congestion and breathing problems.

9 AM

Dog Walking 27:54 [2] 1.55 km (18:00 / km) +9m 17:30 / km
ahr:98 max:127 shoes: INOV-8 Trail Talon 225

Hot already, but a good breeze. We didn't have a long walk at Riverfront Trail, because of the heat. Elray had a nice haircut, but she's still really fluffy.

Thursday Sep 21, 2017 #

8 AM

9Round 32:00 [5]
ahr:118 max:136 shoes: Skechers GoFit

Not quite as tough as yesterday. I don't know whether the workouts are getting harder, or if I'm just working harder. Lots of good moves.

9 AM

9Round 50:27 [2] 3.55 km (14:13 / km) +21m 13:48 / km
ahr:109 max:152 shoes: INOV-8 Trail Talon 225

Elray and I went to Watkins Mill, but only walked to the swimming beach and back, because it was already hot. Twenty-seven minutes in and twenty-three back. I got 5000 steps in.

Wednesday Sep 20, 2017 #

8 AM

9Round 32:00 [5]
ahr:122 max:139 shoes: Skechers GoFit

Another tough day. During Round 1, we held a medicine ball overhead while doing jacks and squats, then with Round 2, we held the Swasher overhead for the three minutes. We ended up at Round 9, holding plank position for 3 minutes. Whew!

5 PM

Workout 1:00:00 [3]
ahr:102 max:132 shoes: INOV-8 Trail Talon 225

Weekly workout with my trainer. Lots of upper body.

Tuesday Sep 19, 2017 #

10 AM

9Round 32:00 [5]
ahr:120 max:141 shoes: Skechers GoFit

My car went in to get a new windshield today, so Bob dropped me off later, and I forgot to use my inhaler. It was tough, and I almost ran out of breath once, but did a good effort. It will be good to get my car back.

Monday Sep 18, 2017 #

8 AM

9Round 32:00 [5]
ahr:112 max:130 shoes: Skechers GoFit

My heart rate stayed up in the yellow throughout most of this workout. It seemed tough, but I thought I did a good job of keeping up a good pace. The CHOW was crunches with a medicine ball, touching the toes with the ball each time. I did 137, but it was making my neck hurt.

9 AM

Dog Walking 18:20 [2] 1.13 km (16:13 / km)
shoes: INOV-8 Trail Talon 225

Mack Porter Park. I missed the turnoff, and had to go in the main entrance. After walking around the north side, a pickup pulled in and three large dogs, all off-leash got out. Elray was much too interested, so we turned around and walked the other way. When we got back, I thought we could walk down the one-way road because they had gone that way, and I figured they would walk the circuit. Wrong! They were headed back up the road towards us, so I gave up, walked back to the car, and we left. Which is why our walk was cut short.

Sunday Sep 17, 2017 #

Note

Not an exercise day. I spent most of the the day with Nick and Dick L., in Shawnee Mission Park doing the Park Palooza. Lots of people, lot of little kids. Since next Saturday is Antioch Park, and many of them live nearby, a few may show up. The Turtles came by and visited with us, and it was really good to see EW was doing some better, but he has lots of eye problems, which is limiting his ability to go on a course.

Saturday Sep 16, 2017 #

10 AM

Dog Walking 1:06:23 [3] 5.4 km (12:18 / km) +33m 11:56 / km
ahr:117 max:168 shoes: INOV-8 Trail Talon 225

Skipped 9Round this morning, because they were only open from 8-9, and hard to say where I could have parked. Today is the Jesse James Parade, and the gym is right in the middle of the action. Since I wanted to stay far, far away, Elray and I went to Watkins Mill and had a nice long walk.

Friday Sep 15, 2017 #

8 AM

9Round 32:00 [5]
ahr:114 max:129 shoes: Skechers GoFit

A tough one today. I'm trying to do more impact stuff, so today I did the in-and-outs, jacks with the swasher, and some squat jumps.

9 AM

Dog Walking 21:24 [3] 1.34 km (15:58 / km)
shoes: INOV-8 Trail Talon 225

We walked at Riverfront Trail to the new tennis courts and back. 12-1/2 minutes out, and nine minutes back. I did a few sprint jogs with Elray.

Thursday Sep 14, 2017 #

8 AM

9Round 32:00 [4]
ahr:111 max:137 shoes: Skechers GoFit

The trainer were there training when I went to the gym this morning, so Heather had us keep up a good pace, and go for the extra burn on the 30--sec breaks.

9 AM

Dog Walking 33:31 [3] 2.87 km (11:41 / km)
shoes: INOV-8 Trail Talon 225

Jesse James Park. We went clockwise for a change, so we had the long hill climb at the end.

Wednesday Sep 13, 2017 #

8 AM

9Round 32:00 [4]
ahr:109 max:127 shoes: Skechers GoFit

Good workout. Did a few jumping moves.

5 PM

Workout 1:00:00 [4]
ahr:118 max:147 shoes: INOV-8 Trail Talon 225

I thought tonight was tougher than usual. Lots of upper body stuff, plus some aerobic work on agility drills.

Tuesday Sep 12, 2017 #

8 AM

9Round 32:00 [3]
ahr:105 max:125 shoes: Skechers GoFit

Good lifting moves today, but not too aerobic.

9 AM

Dog Walking 20:01 [2] 1.31 km (15:17 / km)
shoes: INOV-8 Trail Talon 225

Mack Porter Park

Monday Sep 11, 2017 #

8 AM

9Round 33:00 [5]
ahr:125 max:140 shoes: Skechers GoFit

The tradition on your birthday at 9Round is to do as many Burpees as your age, so today I did 74 Burpees. Mostly during the 30-second break between rounds, but I also counted a few at some of the stations. It was pretty intense. I maxed out my heart rate, and spent 15 minute in each of the red and yellow. So glad I could do it.

Sunday Sep 10, 2017 #

12 PM

Dog Walking 47:51 [3] 3.87 km (12:22 / km) +21m 12:02 / km
ahr:106 max:159 shoes: INOV-8 Trail Talon 225

Elray and I went to Watkins Mill and walked to the swimming beach and back. It was pretty hot to take her further.

Saturday Sep 9, 2017 #

9 AM

9Round 32:00 [3]
ahr:107 max:125 shoes: Skechers GoFit

Shoulder not too bad, but my wrist is somewhat painful from last night's mishap. Bob thought I should go ahead and go to kickboxing, but take it easy. So I did. Used 5-lb weights where I would have normally used 8-lb. Instead of plank-ups, I did plank leg raises, etc. I also wrapped the wrist with an elastic bandage before I went. I'm glad I got my workout in.

10 AM

Dog Walking 36:30 [2] 2.13 km (17:08 / km)
shoes: INOV-8 Trail Talon 225

Today was the Jesse James 5k/10k, so after 9Round, Elray and I walked over to the finish and visited. I saw my chiropractor, and he said that working it out was good advice, and then icing when I got home.

Then we recycled and went to Riverfront Trail. We just ambled along, and when we got to the new tennis courts, turned east and walked around the football field. In one place, we came to a dead end with an uncrossable fence, and had to retreat. We came down through the practice field and hit the trail going back.

Friday Sep 8, 2017 #

Note
(injured)

I had Elray outside in the front yard this evening, and she was playing with Ben, our little five-year-old neighbor from across the street. I was only wearing house shoes, with no traction. A dog walked by across the street, and Elray went nova. She yanked several times on her leash, and took over running. I fell on my left shoulder and got a bit of road rash (or in this case, lawn rash). The bad part was that she had yanked my right arm around several times, and both the right shoulder and right wrist were painful. The good thing was that I didn't injure my knees. Took some ibuprophen before bedtime.

8 AM

9Round 32:00 [4]
ahr:110 max:135 shoes: Skechers GoFit

Easier than usual.

Thursday Sep 7, 2017 #

8 AM

9Round 32:00 [4]
ahr:117 max:137 shoes: Skechers GoFit

Not as hard today. We had an extra challenge--donkey kicks on the bag. I got 205.

9 AM

Dog Walking 35:08 [2] 2.2 km (15:58 / km) +15m 15:27 / km
ahr:112 max:133 shoes: INOV-8 Trail Talon 225

Jesse James Park. Mostly, I let Elray set the pace, since neither one of us was feeling like running, and I was letting my mind wander into how to make my mapping work. No dive bombing mockingbirds today, but someone put a wicker-type deer about 2.5 ft high near one of the trees that get decorated during the holidays, and Elray went nova at this new addition to the trail.

Wednesday Sep 6, 2017 #

8 AM

9Round 32:00 [5]
ahr:129 max:167 shoes: Skechers GoFit

Brian designed the workout today, and it was a tough one. Weights, step-ups, medicine balls and the swasher. I was really pounding it out.

5 PM

Workout 1:00:00 [3]
ahr:111 max:157 shoes: INOV-8 Trail Talon 225

Lots of balancing on one leg while doing moves. Ended up with three trips running up the ramp.

Tuesday Sep 5, 2017 #

9 AM

9Round 32:00 [4]
ahr:120 max:161 shoes: Skechers GoFit

The gym didn't open until 0900 this morning, so Bob and I had Elray out to the skatepark before then, and I walked her awhile, then we did some running and ball and disc chasing, and I ran some with her. Then I went to 9Round and it was mostly not too bad, except for the CHOW. This was inchworm forward under the bag, hit the bag, and inchworm back and stand up. I did 34 in 3 minutes. I was panting.

Monday Sep 4, 2017 #

10 AM

Dog Walking 22:00 [2] 110.0 km (12 / km)
shoes: INOV-8 Trail Talon 225

Walking around at Hodge Park, and seeing what's new. Stopping at every water fountain for drinks, and every big flat rock for table.

11 AM

Orienteering 27:57 [3] * 111.8 km (15 / km) +35m 15 / km
ahr:118 max:135 spiked:11/11c shoes: INOV-8 Trail Talon 225

A combo with dog walking. We did the free course from several years ago. It was really hot for Elray, so we had to stop and get water. Also, a couple was really taken with her at the golf clubhouse, so she got petted for about 5 minutes. But it was really good to do this with map in hand, and she loved visiting Hodge Park. It had been awhile. I needed to get rid of some IT frustration from trying to make a base map.

Sunday Sep 3, 2017 #

10 AM

Dog Walking 1:09:43 [3] 5.33 km (13:05 / km) +21m 12:50 / km
shoes: INOV-8 Trail Talon 225

Watkins Mill clockwise to the overlook and back, plus a side trip through the boat ramp parking lot, to get rid of the barking dog in back of us. Elray was really good today, and there were lots of people, bikes, and other dogs. We tabled twice and stopped for water breaks twice both coming and going. I did twelve jogs, a few had some up and downhill to them, and a few at the beginning were a little longer than I had been doing. My knees feel ok.

Saturday Sep 2, 2017 #

8 AM

9Round 32:00 [4]
ahr:129 max:158 shoes: Skechers GoFit

Busy gym this morning, so I started on Round 8. Round 9 was a killer core--crunchy frogs, plank jacks, and superman pulses. We also had a round that included squats and pushups on an upside-down BOSU.

9 AM

Dog Walking 18:44 [3] 1.3 km (14:25 / km) +6m 14:05 / km
ahr:111 max:138 shoes: INOV-8 Trail Talon 225

Riverfront Trail to the new tennis courts and back. Lots of sniffing and standing around at first, then we got in five sprint intervals. Lots of people playing pickleball, but no one in the skate park, so we got to jump and ramp and table after the walk. Adults must like to exercise on Saturday morning, but kids, not so much.

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