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Training Log Archive: possum

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+m
	9Round	24	13:11:36	0.37		0.6
	Slogging	8	7:11:33	26.66	(16:11)	42.91	(10:03)	347
	Orienteering	5	6:22:08	11.2		18.02		277
	Yoga	5	5:00:00
	Dog Walking	7	4:03:27	12.44	(19:35)	20.01	(12:10)	154
	Workout	4	4:00:00
	other	1	1:30:00
	Total	46	41:18:44	50.67		81.55		779
averages - weight:120lbs

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Tuesday Apr 30, 2019 #

10 AM

9Round 32:00 [4]
ahr:112 max:132 shoes: INOV-8 Alltrain 215

Not too busy this morning, so I had two sparring sessions with Bailey.

4 PM

Yoga 1:00:00 [1]

Stretch & Strengthen. We did a lot of balance poses also.

Monday Apr 29, 2019 #

8 AM

9Round 32:00 [4]
ahr:112 max:127 weight:120lbs shoes: INOV-8 Alltrain 215

Spent a lot of time in the green. Today's CHOW was 10 hits to the bag and two speed skaters. I did 26.

9 AM

Dog Walking 16:35 [1] 1.12 km (14:48 / km) +2m 14:41 / km
ahr:100 max:123 shoes: INOV-8 Roclite 270

Taking it easy today after yesterday's long run. No problems in the legs or feet. All that heavy breathing caused me to do a lot of coughing last night and this morning, I guess from breaking up chest congestion. Everything else is good.

Orienteering 16:34 [3] 0.7 mi (23:43 / mi)
ahr:100 max:122

Sunday Apr 28, 2019 #

12 PM

Slogging 1:55:53 [4] 12.02 km (9:38 / km) +109m 9:13 / km
ahr:102 max:153 shoes: GORUN5

Watkins Mill for my long run. Today was 12 km. I went counter-clockwise on the first time around, 6km, which I did in 55 minutes. Short sprints and fast walking. The wind was brutal going across the dam, so I turned around and went clockwise the second time around, to get the dam part over with at the beginning. It took me an hour for the second 6km because I ran less (and maybe walked a bit slower). Both of my big toes hurt from my arthritis. But my knees felt ok. All in all, I'm happy with this.

Saturday Apr 27, 2019 #

9 AM

9Round 32:00 [3]
ahr:105 max:123 shoes: INOV-8 Alltrain 215

No spiking heart rate today. Lots of dynamic movements in a very busy gym.

10 AM

Dog Walking 30:27 [2] 2.33 km (13:04 / km) +30m 12:17 / km
ahr:98 max:109 shoes: INOV-8 Roclite 270

Taking an easy day after yesterday's longer run. We went to Jesse James and walked all of the main trail.

Dog Walking 30:27 [3] 1.45 mi (21:04 / mi) +25m 19:59 / mi
ahr:98 max:109

Friday Apr 26, 2019 #

9 AM

9Round 32:00 [4]
ahr:105 max:181 shoes: INOV-8 Alltrain 215

One puff on the inhaler this morning, and I again had two rounds that went way over my max. In between, not so tough. Some good sparring with Bailey.

Slogging 58:55 [4] 6.16 km (9:33 / km) +51m 9:11 / km
ahr:116 max:146 shoes: GORUN5

I did the entire Riverfront Trail today, alternating slogging and walking (wogging?). I did well with the slogging until about the 3-mile mark, when my right knee started hurting just a bit. Then I did more walking than slogging. Anyway my average moving pace for the whole thing was just under 9:30/km, and I need it to be 9min/km, so I'm getting there. Now I am drinking my chocolate milk as a recovery drink. Yum.

Thursday Apr 25, 2019 #

8 AM

9Round 32:00 [4]
ahr:108 max:211 shoes: INOV-8 Alltrain 215

This morning I only took one hit off my inhaler before going to 9Round, and my heart rate spiked to 211. Since my max is supposed to be 140-145, this is not right. The first round was very aerobic--jumping rope. Then it went right back down, although it did spike up later on one of the other rounds, but not that high.

9 AM

Orienteering 2:00:00 [1]
shoes: Skechers Walkers

Compass training with some homeschoolers in Lenexa.

Wednesday Apr 24, 2019 #

3 PM

Workout 1:00:00 [3]
ahr:110 max:123 shoes: INOV-8 Roclite 270

Workout with Jared. Lots and lots of balance. Lifting weight while standing on one leg. Jumping back and forth across a BOSU. We ended with four trips with 100 lb on the sled--pushing down and pulling back. This was heavier than I have done before.

9Round 37:28 [3]
ahr:92 max:112

Tuesday Apr 23, 2019 #

10 AM

9Round 32:00 [3]
ahr:108 max:120 shoes: INOV-8 Alltrain 215

Not too aerobic, but lots of weights.

Dog Walking 32:11 [3] 4.55 km (7:04 / km) +19m 6:56 / km
ahr:108 max:141 shoes: INOV-8 Roclite 270

Mack Porter over the bridge to the east loop and back. I did a few sprints on the way back, and almost had a crash when we ran back over the bridge with Elray tethered to me, and at the end of the bridge, a dog was running loose and Elray took a sudden jerk to my right. But I held my ground.

3 PM

Yoga 1:00:00 [1]

Stretch & Strengthen. Lissi is back and it was a workout.

Monday Apr 22, 2019 #

9 AM

9Round 32:00 [4]
ahr:110 max:180 shoes: INOV-8 Alltrain 215

I had a heart rate spike again. They seem to happen at the beginning of the workout, after I have used my inhaler. I will monitor this.

Today's CHOW was two reverse lunges and a ski jump over the cone. I did 27, jumping over the cone is hard for me. The last round was a killer--10 plank jacks, 4 plank-ups, 10 plank in-and-outs, and 4 plank-ups. My right big toe was really protesting this. Since my knee was also bothering me in the night, it might be the weather aggravating my arthritis. Bob said his knees were bothering him, also.

Dog Walking 30:45 [1] 2.24 km (13:44 / km) +28m 12:55 / km
ahr:94 max:114 shoes: INOV-8 Roclite 270

This was kind of like active rest. We sauntered around the main trail, plus a short side trip, at Jesse James. Resting my knees.

Dog Walking 30:45 [3] 1.39 mi (22:05 / mi) +22m 21:04 / mi
ahr:95 max:114

Sunday Apr 21, 2019 #

10 AM

Slogging 27:06 [4] 2.59 km (10:28 / km) +9m 10:17 / km
ahr:115 max:148 shoes: GORUN5

Since I had a long one yesterday, I wanted to do short today. No problems with the long except for a little restless leg syndrome last night, but my knees and shins don't hurt.

So on to Mack Porter Park. Elray and I walked the woods loop counter-clockwise, then I put her in the car, and mostly ran, with walk breaks, clockwise, then I got her back out and we alternated walking and slogging but went into the ball field area, and back down the one-way road. My moving time averaged 9:46/km. Need to get this down to 9.

Saturday Apr 20, 2019 #

8 AM

Orienteering race 3:16:51 [4] 13.81 km (14:15 / km) +255m 13:03 / km
ahr:105 max:139 shoes: INOV-8 Roclite 270

Bing-Orienteering at Ft. Leavenworth. Lots of fun, and a really good distance workout for me. I did very little running because I needed to save my breath for all the climb. I didn't have to stop and catch my breath going up hills, which is a nice change. I spent much too long on 34, and went overtime. I also found 24, but couldn't find it on my punch card, so I punched it in the free space. Then my punch must not have registered on 25, but I knew I was there. I feel down hard once, fortunately it was on my left knee, and I'm ok now. A couple of place were very scary--going downhill from 32 to 31, then trying to get to the stream to cross it--lots of piled up logs I had to climb over, very slowly. The area around 34 was also hazardous. It was a good effort and of course, the map is missing lots of things--buildings, trails, roads, and has no scale, so distances are estimates. But still lots of fun.

Friday Apr 19, 2019 #

Note

Spent about 20 minutes putting out controls and prizes for the O'Bunny, then picking controls back up afterwards. Strangely enough, I have taken over 13000 steps today and not gone anywhere. And my feet are tired, too.

8 AM

9Round 32:00 [4]
ahr:113 max:182 shoes: INOV-8 Alltrain 215

Well, I spiked again today. Not good. Otherwise, a good and challenging workout. We had a special challenge--Extreme Burpees, and I did 19 in three minutes.

Thursday Apr 18, 2019 #

8 AM

9Round 32:00 [5]
ahr:115 max:175 shoes: INOV-8 Alltrain 215

My heart rate did a spike today, for the first time in about a month or so. Not good, but I just had an EKG and it was good. This was round 1 and we did a bunch of enhanced rope jumping. When I saw how high it was, I slowed down and did lunges instead. The rest of the workout was ok, but challenging.

9 AM

Dog Walking 16:07 [2] 1.27 km (12:41 / km) +5m 12:26 / km
ahr:92 max:131 shoes: INOV-8 Roclite 270

This was the woods loop at Mack Porter. I have a lot of prep for tomorrow's Easter celebration, so I wanted short. The first loop, clockwise, was very slow -- 10.5 minutes because we just walked and sniffed. The second loop, counterclockwise, but also with Elray, we alternated walking and slogging and only took five and a half minutes. Wow! Then I came home, had chocolate milk for recovery, and am gearing up for heavy duty house cleaning.

Wednesday Apr 17, 2019 #

3 PM

Workout 1:00:00 [2]
ahr:78 max:95 shoes: INOV-8 Roclite 270

Not as tough this week. I did a lot of agility stuff with the rings to get some fast feet going.

9Round 1:04:14 [3]
ahr:78 max:95

Tuesday Apr 16, 2019 #

4 PM

Yoga 1:00:00 [1]

Stretch & Strengthen. Lissi wasn't here today, so we had a substitute. A bit easier, but still a great stretch.

I had to go to the doctor this morning for my annual Medicare physical. Except for a bit of congestion (hay fever season), and my ongoing osteopenia, everything was very good. I nailed the mental thing, and I was down 8 pounds from last year. We had to draw a clock again this year.

Since I wasn't supposed to eat ahead of time, we went to a new place for brunch afterward, and I had crab, tomato, and avocado benedict. Very good.

Monday Apr 15, 2019 #

8 AM

9Round 32:00 [4]
ahr:114 max:137 shoes: INOV-8 Alltrain 215

A pretty tough day. Lots of time in the yellow. The last round was a killer--20 Russian twists, 10 twisting V-up, both while holding a medicine ball, and 6 froggies. And repeat.

9 AM

Dog Walking 35:35 [2] 2.34 km (15:12 / km) +24m 14:28 / km
ahr:105 max:138 shoes: INOV-8 Roclite 270

Across the bridge and the east loop and back. Elray was not very cooperative today--she wanted to roll in the grass. My right leg is still very sore, but today was not any worse than yesterday when I did a long one.

Orienteering 35:35 [3] 1.45 mi (24:31 / mi) +22m 23:24 / mi
ahr:101 max:138

Sunday Apr 14, 2019 #

3 PM

Slogging 1:20:49 [3] 8.1 km (9:59 / km) +76m 9:32 / km
ahr:79 max:138 shoes: GORUN5

Counterclockwise around Wilson Lake at Watkins Mill, plus an extra kilometer back and forth. I have a bruise from yesterday that's about 2x4 in inches, or 5x10 in centimeters, and it's sore. I wanted to run, but when I broke into a run, it made my bruised area hurt, so I had to satisfy myself by fast walking, which I did. I did average 10/min/km for the while 8 km.

Saturday Apr 13, 2019 #

8 AM

9Round 32:00 [3]
ahr:105 max:123 shoes: INOV-8 Alltrain 215

An easier day, which was a good thing, because I injured myself yesterday. I was cleaning all the leaves off the back deck. They had really piled up by the back of the house, because the deck is on the north side, and the deck is almost 40 years old. I stepped through a rotted board with my right leg and scraped the back of my right calf and banged up the top of my fibula. It bothered me some in the night, and didn't feel all that good exercising, but I'm so glad it wasn't worse, since that is the knee missing an ACL.

Friday Apr 12, 2019 #

9Round 32:00 [5]
ahr:114 max:151 shoes: INOV-8 Alltrain 215

Today was a tough one. I spent most of my time in the yellow zone, but got into the red.

Afterward, and after Post Office (had to mail my taxes) and recycling, Elray and I went to Riverfront Trail, but it was really cold--heavy duty wind- and we spent a bit less than 15 minutes, so that doesn't really count. Then, back home to make my famous chicken.

10 AM

Orienteering 13:08 [3] 0.47 mi (27:57 / mi)
ahr:102 max:133

Thursday Apr 11, 2019 #

8 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: INOV-8 Alltrain 215

A really good sparring session with Shelby. Then off to my massage.

4 PM

9Round 11:30 [3] 0.37 mi (31:00 / mi)
ahr:94 max:107

Wednesday Apr 10, 2019 #

11 AM

9Round 35:29 [3]
ahr:92 max:139

12 PM

Workout 1:00:00 [3]
ahr:110 max:139 shoes: INOV-8 Roclite 270

Jared really put me through the paces today. Included were battle ropes and pulling the sled. We also did a lot of footwork on the step, upper body stuff on the cable machines, and ended with walking up the ramp with a 25-lb weight in one hand, then the other, alternated with going up and down with a 20-lber held overhead in one hand, then the other. Of course, everything is always 3 times.

Tuesday Apr 9, 2019 #

8 AM

9Round 32:00 [4]
ahr:110 max:126 shoes: INOV-8 Alltrain 215

A good workout. I even did the Ali shuffle without spiking my heart rate.

9 AM

Slogging 19:15 [3] 1.89 km (10:11 / km) +6m 10:02 / km
ahr:113 max:148 shoes: GORUN5

We did the lap thing at Mack Porter again. I let Elray do lots of sniffing on the first lap, put her in the car and did slogging intervals for my second lap, then did some run intervals with her for the third lap. Even with all the slow stuff, I managed to get about 10 min/km. We went counterclockwise the first two laps, then clockwise so I wouldn't need to carry the pooh bag so far. Next time I think I will reverse this, so the last lap can be longer my going by the ball fields.

4 PM

Yoga 1:00:00 [1]

Stretch and Strengthen. A really good class tonight.

Monday Apr 8, 2019 #

8 AM

9Round 31:25 [5]
ahr:109 max:142 shoes: INOV-8 Alltrain 215

A tough day. I had recharged my chest strap, but couldn't find it this morning, so I got my heart rate from my fenix 5. I had less than 3-1/2 hours of sleep last night, and I'm am feeling tired, but not hurting from the running yesterday.

After 9Round, I met Nick & Dick in Shawnee, and we did two sessions of compass training with some homeschoolers. Then we met Nancy for lunch.

After lunch, I stopped by Paul's. and picked up the o'stuff for the O'Bunny on Good Friday. Then I went to Trader Joe's. Such fun, but now I really want to take a nap.

Sunday Apr 7, 2019 #

11 AM

Slogging 1:10:49 [4] 7.03 km (10:04 / km) +63m 9:38 / km
ahr:122 max:154 shoes: GORUN5

Watkins Mill, counterclockwise with an extra kilometer added at the end. Today I did running and fast walking intervals for the first three kilometers, then only a few running intervals the last half, since I had pain in my right shin a couple of weeks ago, and Jared thought it might be shin splints. I did the first 4.5 km in 42 minutes, then started feeling a bit funny, so I slowed down some. My 6 km time today was 58:22, which is over a minute and a half faster than last week. Beautiful weather. I feel pretty good about this.

Saturday Apr 6, 2019 #

8 AM

9Round 32:00 [4]
ahr:110 max:128 shoes: INOV-8 Alltrain 215

Busy Gym. It felt like I was working harder than this, so I am recharging my chest strap.

4 PM

other 1:30:00 [2]

Gardening. Raking, pruning, and planting.

Friday Apr 5, 2019 #

8 AM

9Round 32:00 [3]
ahr:110 max:123 shoes: INOV-8 Alltrain 215

It seemed harder than my heart rate indicates, but a good full-body workout. My right knee has a little bit of a niggle today, so I am wearing my knee brace.

After downloading my fenix, it indicates that my heart rate actually hit 150 briefly this morning during my 9Round workout. Maybe it's time to recharge.

2 PM

Slogging 37:31 [3] 3.38 km (11:06 / km) +25m 10:42 / km
ahr:115 max:147 shoes: GORUN5

Elray and I took the Riverfront Trail down past the mile marker, then doubled back. We did running intervals, and I got to tow mostly on the way back. Then we got home and Elray had a doggie cookie and I had recovery chocolate milk. We are really appreciating spring.

Thursday Apr 4, 2019 #

8 AM

9Round 32:00 [4]
ahr:112 max:132 shoes: INOV-8 Alltrain 215

We had an extra challenge today on round 4--try to do 100 round kicks. I did this, and had some extra time to punch the bag while holding squat position.

3 PM

Dog Walking 20:35 [1] 1.59 km (12:57 / km)
ahr:97 max:111 shoes: GORUN5

Twice around the ball fields with Elray at Mack Porter. I didn't have to do much tugging today for a change.

Wednesday Apr 3, 2019 #

3 PM

Workout 1:00:00 [3]
shoes: INOV-8 Roclite 270

A hard session. I pulled the sled sideways after lifting 20 and 25 lb weights for RDL's and presses. Some fast footwork on the floor. We ended with the rowing machine.

Tuesday Apr 2, 2019 #

9 AM

Slogging 21:15 [4] 1.74 km (12:14 / km) +8m 11:57 / km
ahr:111 max:145 shoes: GORUN5

We went to Mack Porter park, and Elray and I walked around the woods loop clockwise. She got to do her sniffing. Then I put her in the car, and mostly ran the loop counterclockwise. I then took her out of the car, and we walked and ran the loop again counterclockwise. It was a good HIIT workout.

9Round 35:30 [4]
ahr:112 max:130 shoes: INOV-8 Alltrain 215

We had an extra round today. Busy gym. Heather played Cotton-Eyed Joe, and we all did punches and toe taps on a bag, and every time the words "Cotton Eyed Joe" were sung we did an up-down. Got the heart rate up.

4 PM

Yoga 1:00:00 [1]

Stretch & Strengthen. A good session. I am able to do some of the poses I couldn't do a month ago. A bit hesitant on some of the balance, but everything else was aok.

Monday Apr 1, 2019 #

8 AM

9Round 32:00 [3]
ahr:108 max:130 shoes: INOV-8 Alltrain 215

This week's CHOW was five hits on the speed bag and a surrender. I only got 21. Must have been dogging it, but it seemed pretty busy. Also, I was instructed to do a 1-2-3 on the hits, which really slowed me down. Really hit the core on round 9, with Russian twists, crunches w/legs extended, and one-legged V-ups, all with a medicine ball.

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