Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Orienteering	5	8:45:59	25.08	(20:58)	40.37	(13:02)	752	24 /	38c	63%
Dog Walking	7	3:57:36	10.76	(22:05)	17.32	(13:43)	133
9Round	6	3:22:00
Yoga	2	2:00:00
Workout	1	1:00:00
Slogging	1	59:01	3.99	(14:48)	6.42	(9:11)	43
Total	20	20:04:36	39.83		64.11		927	24 /	38c	63%

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Monday Sep 30, 2019 #

9 AM

Dog Walking 30:42 [2] 2.29 km (13:24 / km) +25m 12:43 / km
ahr:95 max:116 shoes: INOV-8 TerraClaw250

Counter-clockwise on the main trail, including the east loop, at Jesse James.

Sunday Sep 29, 2019 #

11 AM

Dog Walking 32:37 [2] 2.49 km (13:06 / km) +21m 12:34 / km
ahr:101 max:135 shoes: INOV-8 TerraClaw250

We went to Mack Porter so we could go over the bridge and see how all the recent rain had impacted Clear Creek. It was full and not clear. Then we did the east loop at Jesse James and returned. The biting flies were out and the back road into Mack Porter was closed.

Saturday Sep 28, 2019 #

8 AM

Orienteering 2:35:52 [3] 10.98 km (14:12 / km) +208m 12:58 / km
ahr:105 max:135 spiked:15/18c shoes: INOV-8 Roclite 270

A fun event at Fort Leavenworth. Four days after eye surgery, so I was not allowed to run, but they said walking was ok. Lots of uphill, so I stopped a few times so my heart rate wouldn't get up too high. Three mistakes, two minor, one major. Altogether, just walking, I probably lost almost 15 minutes. I had to backtrack on one because of a fence, and backtrack on another because I couldn't find a trail where the map indicated one. My big mistake, and I know better (but mess up and don't do better) was taking a wrong trail, and going a ways before figuring out it was wrong and having to go back and going the right way. I just totally lost control of where I was and where I was going. Otherwise, route choices ok, and it was great to get out and do something, since I have just been sitting around since last Tuesday. Next Tuesday I can start working out again.

An interesting thing about my eyes. They both see stuff ok, but the colors are different. The right eye sees more yellow, and the left (the one operated on) doesn't see the yellow as much. Like the left sees a red car, but the right sees a red-orange car. I don't know which is correct.

Friday Sep 27, 2019 #

9 AM

Dog Walking 26:41 [1] 1.53 km (17:27 / km) +11m 16:50 / km
ahr:106 max:138 shoes: INOV-8 TerraClaw250

Elray had anethesia yesterday to get her teeth cleaned, etc., and she was really sick several times last night. Also lethargic and didn't eat. She wasn't too keen on getting back in the car today, so I just ambled along with her and let her do lots of sniffing. She was happy to accept a cookie when we got home, so her and I must be healing fine.

Wednesday Sep 25, 2019 #

Note
(rest day)

Saw my eye surgeon this morning. All good, except I have to up my steroid drops from 2x to 4x per day this week. I have three different eye drops I'm using and they have different schedules. They gave me a cute little chart to keep track of things.

Since I finally made the trip to KC parks & rec on Friday (they wouldn't answer my emails) and found out Hodge Park is a no go on Dec. 7, I called Heartland, and they couldn't have been nicer. Waiting for the confirmation call now.

No bending, straining?, or lifting until next Wednesday. That means no 9Round or workout with Jared this week. Boo hoo.

Tuesday Sep 24, 2019 #

Note
(rest day)

Cataract surgery today. Not doing much for several more.

Monday Sep 23, 2019 #

8 AM

9Round 32:00 [4]
ahr:119 max:142 shoes: INOV-8 Alltrain 215

A tough workout today. Lots of time in the red and yellow. This week's CHOW was 6 punches on the bag plus jump onto the step. I did 31 which really got my heart rate going, but, of course, this was on the lower step.

Saturday Sep 21, 2019 #

9 AM

Slogging 59:01 [4] 6.42 km (9:11 / km) +43m 8:54 / km
ahr:124 max:161 shoes: INOV-8 TerraClaw250

No 9Round today because of the Jesse James parade closing all the roads in town. And with surgery next Tuesday, I won't be able to be aerobic for a while, so I bit the bullet and went to Watkins Mill to alternate running and walking. Not too bad. The first 6 km were 54:40, and I'm trying to do a 9/km pace. After the first 6 km, my tank was pretty empty. This was good--I really needed to do some deep breathing. I think my Roclites are faster than these TerraClaws. Just the way my feet hit the ground.

Friday Sep 20, 2019 #

9 AM

9Round 32:00 [5]
ahr:120 max:162 shoes: INOV-8 Alltrain 215

Very aerobic today, and a tough one. Jumping rope w/o stopping, Ali shuffles, lots of time in red and yellow.

3 PM

Workout 1:00:00 [3]
ahr:95 max:115 shoes: INOV-8 TerraClaw250

I managed some fairly heavy weights tonight, but thought my agility was off. We ended up with pulling the sled both forward and backward the length of the gym x3.

Thursday Sep 19, 2019 #

4 PM

Yoga 1:00:00 [2]
ahr:84 max:120

This was almost like hot yoga tonight. I really sweated. We did 4 different shreds--two core, one leg, and one leg and core combo. Eight reps of each. Then spent the last 25 minutes or so stretching.

Tuesday Sep 17, 2019 #

7 AM

9Round 42:00 [5]
ahr:118 max:137 shoes: INOV-8 Alltrain 215

Arrived early, before breakfast, because I had planned on today being my birthday Burpee day. And I wore my Burpee shirt, also. I did Burpees on the 30-sec between rounds, and when I got to the end of the routine, I had done 41, so 35 more to go. Which I did. Stopped once or twice when my heart rate went up. I am glad I can still do this. The workout today was no gimmee, either.

4 PM

Yoga 1:00:00 [3]
ahr:112 max:129

Stretch & Strengthen. We did eight sets each of four difference strengthening moves--two were core. The second half hour was lots of good stretches. It felt good to be back.

Monday Sep 16, 2019 #

8 AM

9Round 32:00 [3]
ahr:112 max:133 shoes: INOV-8 Alltrain 215

Today's CHOW was jab, cross, double uppercut, up-down, and I did 25.

Sunday Sep 15, 2019 #

Note
(rest day)

Had to miss the meet at Overlook park, because today was the joint birthday party for me and my daughter. I spent the morning making crab cakes, etc., and we had a sumptuous feast at her house--surf and turf--with a special yummy desert-a modified baked Alaska. With a few leftovers for tomorrow.

Saturday Sep 14, 2019 #

9 AM

9Round 32:00 [4]
ahr:114 max:131 shoes: INOV-8 Alltrain 215

Several CHOW's on this Saturday session.

Dog Walking 27:11 [3] 2.14 km (12:42 / km) +7m 12:29 / km
ahr:99 max:117 shoes: INOV-8 TerraClaw250

Watkins Mill. Tried to keep Elray moving most of the time.

Friday Sep 13, 2019 #

9 AM

9Round 32:00 [4]
ahr:114 max:131 shoes: INOV-8 TerraClaw250

First day back after almost two weeks. A bit challenging.

Dog Walking 30:43 [2] 2.14 km (14:21 / km) +5m 14:11 / km
ahr:103 max:122 shoes: INOV-8 TerraClaw250

Elray and I walked the Riverfront trail to the road and back after recycling and 9Round.

Sunday Sep 8, 2019 #

8 AM

Orienteering 35:39 [4] 2.4 km (14:51 / km) +62m 13:09 / km
ahr:112 max:141 shoes: INOV-8 TerraClaw250

Sprint run at Cabrillo College in Aptos. Mostly read the map ok, but made a few costly errors by not guessing whether the controls were on one side of an uncrossable fence or wall. I need to find my map to note which controls these were.

Sprint 3 - Splits

Saturday Sep 7, 2019 #

12 PM

Orienteering race 1:52:37 [4] *** 5.21 km (21:36 / km) +237m 17:36 / km
ahr:114 max:148 spiked:6/10c shoes: INOV-8 X-Talon 212

The long race at Big Basin. Today we had 3 hours to complete, and I took less than two. Still plenty of room for errors--2, 4, 5 and 9. With 4, I didn't go far enough NE, and spent too much time looking in the wrong place. Five was my biggest mistake--I didn't double check my direction when taking a trail (and I know I should always do this) and went west instead of east--then had to turn back. Also, I was looking for an overhead power line on this route, but never found it, and had to change routes. At 9, I saw a control leaving 8, but it wasn't mine. Then I saw another, and had to scoot down a very steep hill. It was also not mine, but I then had to climb, hands and feet, back up the steep hill, and found the right control.

Beige Long - Splits

Friday Sep 6, 2019 #

3 PM

Orienteering 15:05 [2] 12.0 km (1:15 / km) +18m 1:15 / km
ahr:100 max:114 shoes: INOV-8 X-Talon 212

The walk to the start of the race.

Orienteering race 2:28:50 [5] 7.36 km (20:14 / km) +192m 17:54 / km
ahr:123 max:162 spiked:3/10c shoes: INOV-8 X-Talon 212

Middle race at Big Basin. I did a DNF because I navigated poorly and ran out of time. Controls 1 & 2 were good. I messed up 3 and ended back at 2, then carefully made my way to 3. The race to 4 was very good. Then troubles began again. With 5, I ended up at the road, and still had trouble getting back to it. I then got 5, and wandered and got 6. I then noticed the time, and that I was running out of it, so I quit. Which still took a long time to get back.

Brown Y Middle - Splits

Thursday Sep 5, 2019 #

4 PM

Orienteering 57:56 [3] 2.42 km (23:56 / km) +35m 22:19 / km
ahr:95 max:137 shoes: Skechers Walkers

Model event at Big Basin Redwood State Park. Tough footing underneath.

Monday Sep 2, 2019 #

9 AM

Dog Walking 52:23 [2] 3.91 km (13:24 / km) +35m 12:49 / km
ahr:100 max:125 shoes: INOV-8 TerraClaw250

I took Elray to Watkins Mill, and we did an out-and-back. She hadn't been there in a while, because I have been using the trail for my training. Anyway, she had a great time sniffing. We also stopped to visit with a woman I hadn't seen in a while, and Elray remembered her as a sucker for dog petting. We had a lot of that. I wanted a fairly longish walk because we will be stuck in the car for several days.

Sunday Sep 1, 2019 #

9 AM

Dog Walking 37:19 [2] 2.82 km (13:14 / km) +28m 12:36 / km
ahr:100 max:120 shoes: INOV-8 TerraClaw250

All of the paved trail at Jesse James, plus a few add-ons.

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