Training Log Archive: possumIn the 30 days ending Nov 30, 2017:
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| 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 | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||
Thursday Nov 30, 2017 #
7 AM
9Round 32:00 [4]
ahr:112 max:127 shoes: Skechers GoFit
Early start. I stayed in the yellow almost the entire workout.
8 AM
Dog Walking 11:18 [2] 0.66 km (17:07 / km)
shoes: GORUN5
We cut short our walk at Mack Porter, so I could wash the car and get ready for the road trip.
Wednesday Nov 29, 2017 #
8 AM
9Round 32:00 [5]
shoes: Skechers GoFit
Brian designed today's workout, and it was tough. We started by doing the battle ropes for a full three minutes, then had weights at round 2 and again at round 7. Plus the kettlebell at round 9. After all that, I went and had a massage. Now I'm feeling really good.
3 PM
9Round 1:00:00 [3]
ahr:108 max:147 shoes: GORUN5
Workout with my trainer. Heavy weights. We ended with 5000 ft on the rowing machine. I hadn't done that before.
Tuesday Nov 28, 2017 #
7 AM
Dog Walking 35:13 [2] 2.56 km (13:45 / km)
Jesse James Park. We went down the new road going in to see the bridges from this side. There are actually two bridges in series, but it was difficult to see how it worked because of all the heavy equipment blocking the view. Lots of workers today. We also went by all the decorated Christmas trees on the path.
8 AM
9Round 32:00 [4]
ahr:110 max:128 shoes: Skechers GoFit
First two rounds were tough--then it was easier.
Monday Nov 27, 2017 #
8 AM
9Round 32:00 [5]
ahr:110 max:143 shoes: Skechers GoFit
I thought it was a little tough today. Lots of weight lifting in push up position, and plank stuff. The CHOW was a jab, cross, hook, hook, up-down. I did 37 in three minutes.
9 AM
Dog Walking 24:04 [2] 1.57 km (15:20 / km)
ahr:111 max:138 shoes: GORUN5
We went to Mack Porter, and walked down to the new bridge. A really big excavator was working in the creek by the bridge. I'm not sure what else they are doing, because the bridge looks great. They just need a little paving on the approach. Then we finished walking around the circuit. I cut the walk a little short, because I could see a couple with two off-leash dogs going around the trail, and we took a different path back to the car.
Sunday Nov 26, 2017 #
1 PM
Note
Spent about 2-1/2 hours walking around Lake Jacomo, and putting out tapes for my courses in February. I still have lots to do. I was glad I left Elray at home--I saw deer in three different locations. A lot of steep hillsides and a lot of rocks. I think I will feature rocks. I'm not sure how far I walked, but I ended the day at almost 15,000 steps.
Saturday Nov 25, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:137 shoes: Skechers GoFit
I hadn't been to 9Round since last Tuesday, and I thought it was pretty tough today. A special CHOW at round2--shuffle between cones with a medicine ball, then squat and touch the ball to the ground and shuffle back. I could only manage 22, because those side shuffles are hard for me.
9 AM
Dog Walking 21:00 [2] 1.49 km (14:06 / km) +6m 13:49 / km
ahr:108 max:132 shoes: GORUN5
After recycling, we went to the Riverfront Trail. I was going to walk to the road and back, but about 30 feet past the new tennis courts, I saw a dog coming up the hill, so we turned around and went back.
Friday Nov 24, 2017 #
8 AM
Workout 1:00:00 [3]
ahr:94 max:131 shoes: GORUN5
My weekly workout with my trainer. Good to get some serious exercise after all that serious eating. We did ropes and ramps, and I have worked up to 17.5 and 20 pounders with some of my arm exercises.
Thursday Nov 23, 2017 #
11 AM
Dog Walking 1:19:00 [2] 6.13 km (12:53 / km) +34m 12:32 / km
ahr:111 max:141 shoes: GORUN5
Elray and I went to Watkins Mill, and Bob joined us, so we could all walk off the calories (and sugar) from yesterday. We walked all the way around, going clockwise. Besides the usual geese and squirrels, we saw a flock of about eight pelicans.
Tuesday Nov 21, 2017 #
7 AM
9Round 32:00 [4]
ahr:110 max:124 shoes: Skechers GoFit
An early start to exercise before spending the day cooking.
Monday Nov 20, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:121 shoes: Skechers GoFit
It didn't appear that I was working very hard, but it felt hard. The CHOW was some special type of curls with four parts, using hand weights. The last round was really hard--V-ups, crunchy frogs, sit-ups, and Russian twists, all while holding a medicine ball.
9 AM
Dog Walking 28:51 [2] 1.84 km (15:41 / km)
ahr:111 max:127 shoes: GORUN5
Mack Porter Park. We walked down to the creek to look at the new bridge which will connect to Jesse James Park. The bridge is completed, but they had netting up so we couldn't walk on it. The crane is again on the Jesse James side, so there is something else planned, but not sure what it is. We'll have to try the Jesse James side later this week.
Saturday Nov 18, 2017 #
12 PM
Orienteering race 1:02:50 [3] *** 2.9 km (21:40 / km) +162m 16:56 / km
ahr:95 max:126 spiked:11/11c shoes: INOV8 Bare Grips
The long Pre-Possum at Heartland Center. So good to do Orienteer Kansas races. I can focus better when I don't have to work, also. No major mistakes, but two bad route choicesj--one over 5 minutes and the other a shortie. Also, when going from 1 to 2 on the trail, there were lots of down trees across the trail, and I stayed on the west side. I think it would have been better to just go up the hill a bit and stay on the east side.
The bad route choice was 6 to 7, when I stayed on the trail more, but went way out of the way. I knew where I was--I should have done more cross-country. Also, from 10 to 11, I lost my focus and took the longer trail into 11. Otherwise, good navigation and I had lots of fun.
The bad route choice was 6 to 7, when I stayed on the trail more, but went way out of the way. I knew where I was--I should have done more cross-country. Also, from 10 to 11, I lost my focus and took the longer trail into 11. Otherwise, good navigation and I had lots of fun.
Friday Nov 17, 2017 #
8 AM
9Round 32:00 [5]
ahr:115 max:135 shoes: Skechers GoFit
A tough workout, without a lot of Burpees on Burpee Friday. I sweated big time. Then, I signed up for two more years on the Black Friday special, since that was what I got two years ago. This will make me 76. Can I still do this?
9 AM
Dog Walking 24:02 [3] 2.02 km (11:54 / km) +15m 11:28 / km
ahr:127 max:151 rhr:55 shoes: Skechers GoFit
After recycling, we went to Riverfront Trail for our walk. In the confusion of signing up for two more years, I forgot to change my shoes.
When we parked, I saw two women with what looked like a doodle. So I asked. Turned out to be Missy and daughter, Meghan. Her husband did my knee surgery, but I hadn't seen them in almost a year. They were taking care of their neighbor's doodle, Walter. Elray and Walter did a typical doodle play thing, then we walked to the road and back. How fun!
When we parked, I saw two women with what looked like a doodle. So I asked. Turned out to be Missy and daughter, Meghan. Her husband did my knee surgery, but I hadn't seen them in almost a year. They were taking care of their neighbor's doodle, Walter. Elray and Walter did a typical doodle play thing, then we walked to the road and back. How fun!
Dog Walking 24:02 [3] 2.02 km (11:54 / km) +15m 11:28 / km
ahr:127 max:151 rhr:55 shoes: Skechers GoFit
After recycling, we went to Riverfront Trail for our walk. In the confusion of signing up for two more years, I forgot to change my shoes.
When we parked, I saw two women with what looked like a doodle. So I asked. Turned out to be Missy and daughter, Meghan. Her husband did my knee surgery, but I hadn't seen them in almost a year. They were taking care of their neighbor's doodle, Walter. Elray and Walter did a typical doodle play thing, then we walked to the road and back. How fun!
When we parked, I saw two women with what looked like a doodle. So I asked. Turned out to be Missy and daughter, Meghan. Her husband did my knee surgery, but I hadn't seen them in almost a year. They were taking care of their neighbor's doodle, Walter. Elray and Walter did a typical doodle play thing, then we walked to the road and back. How fun!
Thursday Nov 16, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:123 shoes: Skechers GoFit
I found out how sore my arms were from yesterday while doing tricep dips.
9 AM
Dog Walking 28:05 [2] 1.84 km (15:16 / km) +18m 14:33 / km
shoes: GORUN5
Jesse James Park. Cold and windy. A few people were decorating their trees.
Wednesday Nov 15, 2017 #
8 AM
Workout 1:00:00 [3]
ahr:101 max:157
A morning workout with my trainer. We are using heavier weights to maximize fat burn and strength. I also had several spikes in my heart rate. Especially at the end with three reps of a circuit, squats (easy), battle ropes (harder) and running up the ramp. But I always walk down to save my knees.
Tuesday Nov 14, 2017 #
9 AM
Orienteering 2:17:35 [3] 6.88 km (20:00 / km) +134m 18:13 / km
ahr:108
Putting out controls for the Possum Trot on Sunday. Lots of walking up and down the road, but all the controls were in the forest. One had an orange tape, which confused me, because all the others were hot pink. So I wandered a bit before double checking it. At least I knew I was in the right area. Then the last one was tough, because of all the different trails. It was supposed to be in an area that was rough open with scattered trees, but the trees weren"t really very scattered, and they were junipers, so visibility was poor. But I found it, walked all the way back to the car, and met Bob for lunch in Liberty. It was good to get out in the woods.
Monday Nov 13, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:122 shoes: Skechers GoFit
Not so aerobic, but really hit the core. Round 7 with the swasher was not a good time. Today's CHOW was 10 jab/cross with weights and two lunges. I did 11.
9 AM
Dog Walking 26:00 [2] 1.5 km (17:20 / km)
shoes: GORUN5
Mack Porter Park. The back road in is open again, and they moved the big crane over to the Jesse James Park side. They were working on the bridge while we were there.
Sunday Nov 12, 2017 #
1 PM
Dog Walking 52:49 [3] 3.53 km (14:58 / km) +29m 14:22 / km
ahr:114 max:135 shoes: INOV-8 Trail Talon 225
A two-fer. Walked Elray, and scouted out which shelter to use for my course setting at Lake Jacomo. I visited 6 different shelter, checking for amenities. All had electric, but none had porta-potties, so I guess we get to rent. I mostly stayed on the grass and roads, because Bob gave Elray a bath last night, and wouldn't appreciate my trashing her out.
Saturday Nov 11, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:126 shoes: Skechers GoFit
A really full gym this morning. I started at round 7, and it was easier than the last two days. Tough was round 1, with three minutes of battle ropes, then round 2 with weights doing curls and triceps. Six minutes of work on the arms.
9 AM
Dog Walking 34:28 [2] 2.15 km (16:02 / km) +21m 15:17 / km
ahr:106 max:165 shoes: GORUN5
Jesse James Park. We went clockwise for a change, and it was windy.
Friday Nov 10, 2017 #
8 AM
9Round 32:00 [5]
ahr:118 max:132 shoes: Skechers GoFit
Even tougher than yesterday, but my HRT was cutting in and out. Burpee Friday, and every round had some type of enhanced Burpees.
It was 22 degrees, with a wind, when I took Elray out first thing this morning and sprinted back down the driveway. After 9Round, I accidentally met up with Bob, and we went to the skate park and threw the ball around. So only a short walk this morning.
It was 22 degrees, with a wind, when I took Elray out first thing this morning and sprinted back down the driveway. After 9Round, I accidentally met up with Bob, and we went to the skate park and threw the ball around. So only a short walk this morning.
Thursday Nov 9, 2017 #
8 AM
9Round 32:00 [5]
ahr:120 max:163 shoes: Skechers GoFit
Whew!
9 AM
Dog Walking 21:08 [2] 1.33 km (15:53 / km)
shoes: GORUN5
Elray and I had lots of detours at Mack Porter Park. We were originally going to go around clockwise, but not long into the walk, a pickup truck went through heading for the north parking lot, with his black lab mix running, unleashed, in back of the truck. So we cut around a bunch of ball fields, came back out to the car, and proceeded down the one-way road that's closed. We were going to get back to the woods loop. When we almost got to parking, I again saw the Lab running loose, so we turned around, went back and did a few dipsy doodles and called it a day. It was cold and windy.
Wednesday Nov 8, 2017 #
7 AM
9Round 32:00 [5]
ahr:115 max:137 shoes: Skechers GoFit
A tough one today, which got me nice and sweaty before my mammogram. I'm glad that's over.
And we have no phone or internet service. I'm doing this at the library.
And we have no phone or internet service. I'm doing this at the library.
3 PM
Workout 1:00:00 [3]
shoes: GORUN5
This afternoon was the session with my trainer. I warmed up about 5 minutes on the air bike, and finished off with 3 minutes on the air bike. Lot of balance stuff in between. Also the ropes and ramp.
Tuesday Nov 7, 2017 #
8 AM
9Round 32:00 [4]
ahr:120 max:136 shoes: Skechers GoFit
We used the ab roller today. Haven't used that in a while.
9 AM
Dog Walking 38:42 [2] 2.73 km (14:11 / km) +20m 13:40 / km
ahr:137 max:152 shoes: GORUN5
Bob and Elray joined me for a walk at Jesse James Park. We started at the disc golf parking, and checked out the new construction for a bridge that would connect Jesse James to Mack Porter. The concrete is in place, but they haven't put the steel down yet. Then we climbed a couple of new construction hills, and went cross-country back to the trail, and finished walking it back around
Monday Nov 6, 2017 #
7 AM
9Round 32:00 [4]
ahr:116 max:137 shoes: Skechers GoFit
CHOW was plank jacks. I managed 100, but it was tough. The rest of the workout not too bad.
8 AM
Dog Walking 24:00 [2] 1.51 km (15:54 / km)
shoes: Skechers GoFit
A trip around Mack Porter Park. A cold wind blowing.
Sunday Nov 5, 2017 #
11 AM
Dog Walking 43:59 [3] 3.64 km (12:05 / km) +21m 11:45 / km
ahr:117 max:135 shoes: GORUN5
We waited out the rain and went to Watkins Mill--just to the swimming beach and back. The crosswind back and forth over the dam was very unpleasant.
Saturday Nov 4, 2017 #
11 AM
Orienteering 1:26:26 [3] ** 3.9 km (22:10 / km) +124m 19:07 / km
ahr:119 max:130 spiked:10/10c shoes: INOV8 Bare Grips
I had planned to do the advanced short, but ended up doing the intermediate, partly because I was really busy with registration, and then thought about still getting over bronchitis. I'm glad I made this choice. Still plenty of navigation. Overall, I thought I did ok. Lots of rocky trails and nasty vegetation which slowed me down. I think my route choice could have been better going to one, and somehow I got on the wrong trail to go to six, but I realized it and corrected, and stayed right on course. I had to look around for nine, because it was somewhat disguised in the vegetation, but I knew I was right there and I was. Mostly I just need to stay healthy and practice.
Friday Nov 3, 2017 #
7 AM
9Round 32:00 [5]
ahr:114 max:130 shoes: Skechers GoFit
Burpee Friday and lots of Burpees. The spot by my scalpula is a little sore, but doesn't really hurt. What a difference from the last two days.
8 AM
Dog Walking 28:59 [2] 2.03 km (14:17 / km) +12m 13:52 / km
ahr:112 max:146 shoes: GORUN5
Riverfront trail after recycling. Elray and I walked to the road and back--17 minutes out and 12 minutes back. A nice day, but still chilly this early. A really cold north wind to walk into all the way back.
2 PM
Orienteering 40:31 [3] 2.12 km (19:07 / km) +27m 17:58 / km
ahr:97 max:112 shoes: INOV-8 Trail Talon 225
Putting out controls at Kill Creek for tomorrow's event.
Thursday Nov 2, 2017 #
Note
(sick)
My back kept me awake again last night, and Advil did not help. It was feeling a lot like when I had pneumonia 40 years ago and I was coughing a lot, so I called the doctor this morning and went in. Bronchitis. I'm on antibiotics for five days. Except for the back, I feel pretty good, and will try to hit 9Round tomorrow and walk Elray before setting out controls.
Wednesday Nov 1, 2017 #
8 AM
9Round 32:00 [3]
ahr:110 max:120 shoes: Skechers GoFit
I woke up with a pain in my left scapula. Very sore. I probably rolled over funny in my sleep, because I can't think of anything I did. Workout was good. and I probably need to roll around on a tennis ball.
3 PM
Workout 1:05:00 [3]
ahr:107 max:141 shoes: GORUN5
Weekly workout with my trainer. I warmed up on the air bike, only three minutes tonight, thank you. I pulled the sled one direction, then pushed it back, all with 80 lb on the sled. My back is still hurting, I had taken an Advil, but only one exercise had to be modified--one-legged bridge. I had to do it on the floor, because doing it on the bench hurt.