Training Log Archive: possumIn the 30 days ending Apr 30, 2020:
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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 Apr 30, 2020 #
9 AM
other 1:00:00 [2]
shoes: INOV-8 Roclite 270
PT. All of my previous exercises, plus a bunch of new ones. These are mostly things I don't do at home, like the leg press and the firestarters, because I don't have the equipment. Two appointments for next week.
4 PM
Bicycle 18:30 [4] 2.5 mi (7:24 / mi)
ahr:114 max:147
Hit the stationary bike, which I dislike, but it is supposed to be good for me.
Wednesday Apr 29, 2020 #
7 PM
other (other) 45:00 [1]
shoes: INOV-8 Alltrain 215
PT
Tuesday Apr 28, 2020 #
9 AM
Dog Walking 48:00 [3] 6.44 km (7:27 / km) +20m 7:21 / km
ahr:68 max:140 shoes: INOV-8 Roclite 270
This is all an estimate. I neglected to recharge, and my fenix ran out of battery. We walked Mack Porter, added a detour, went over the bridge to Jesse James and did a shortened loop before returning. We also climbed a few extra hills to avoid people and dogs.
12 PM
Note
I went to my first pre-hab with the PT. We spent mostly an hour doing some exercises that I am supposed to do twice a day until surgery. I'm also seeing him twice a week until then. I have pictures of the exercises I need to do, which is good.
8 PM
other 1:00:00 [1]
Spent an hour doing my PT exercises.
Monday Apr 27, 2020 #
9 AM
Dog Walking 38:29 [1] 3.2 km (12:02 / km) +15m 11:45 / km
ahr:76 max:156 shoes: INOV-8 Roclite 270
Mack Porter and over the bridge. The chemical smell was much fainter today, so we started clockwise on the trail. Until we saw a large dog off-leash and turned around and went back. Back at Mack Porter, a worker was preparing to spray in Mack Porter. Why do they like to pick really windy days? We had already frolicked with Elray, playing "walk the doggy", so we headed for the car on the one-way road.
Sunday Apr 26, 2020 #
Note
I have been having so much fun on the DYI courses, i thought i should give back, and made up SML on my Park U map. Today I went over there to scout and see how the long flowed, and there was a big sign at the entrance that no unauthorized people should be there. I parked in the parking lot where I was going to start/finish, and saw a new building, built since I was last there almost two years ago. Then I left. I'll try calling tomorrow to see if we can have authorization.
After I got home, I walked around our woods looking for mushrooms, but wasn't successful there, either.
After I got home, I walked around our woods looking for mushrooms, but wasn't successful there, either.
10 AM
Dog Walking 18:23 [1] 1.64 km (11:13 / km) +2m 11:08 / km
ahr:85 max:118 shoes: INOV-8 Roclite 270
We went to Mack Porter somewhat late, lots of people there (and dogs), and Bob's hip was bothering him, so we did a shortie loop, and found a good place to "walk the doggy", which was good, because it was too wet yesterday. We are also anticipating a grocery delivery, and wanted to get home.
Saturday Apr 25, 2020 #
9 AM
Dog Walking 31:36 [1] 2.74 km (11:32 / km) +15m 11:14 / km
ahr:74 max:103 shoes: INOV-8 Roclite 270
Max Porter, over the bridge to the junction, and back. Not very aerobic, but I did stay under 12 min/km.
Friday Apr 24, 2020 #
Note
Started my pre-surgery breathing and recovery exercises.
8 AM
Dog Walking 23:55 [1] 2.0 km (11:58 / km) +8m 11:43 / km
ahr:76 max:103 shoes: INOV-8 Roclite 270
Mack Porter. The park was pretty busy this morning, and we wanted to go by recycling, so we only walked the loop around, plus some "walk the doggy". Recycling was again open, and we had 4 weeks worth of plastic and paper. Now I don't have an excuse to not clean the house.
Thursday Apr 23, 2020 #
5 PM
9Round 35:42 [4]
ahr:103 max:158 shoes: INOV-8 Alltrain 215
I am feeling like a slug, so i looked up the 9Round workout for today. Since it is World Pushup Day, we were supposed to do pushups on the 30 seconds between rounds. I did 12 between each round, then added 4 at the end to make an even 100. Then I tacked on my 30 squats. I really missed having a bag to hit, so I held 5 lb dumbbells while doing my jabs, crosses, etc. I can tell I haven't done this in over a month. But I feel really good now that I have caught my breath.
Wednesday Apr 22, 2020 #
9 AM
Dog Walking 32:24 [1] 2.71 km (11:57 / km) +10m 11:44 / km
ahr:78 max:132 shoes: INOV-8 Roclite 270
Mack Porter, again around the loop and over the bridge to the Jesse James main trail. The herbicide smell was still really strong. Not sure why they are spraying so heavily in a park. The dandelions have already gone to seed.
Tuesday Apr 21, 2020 #
9 AM
Dog Walking 33:00 [1] 2.93 km (11:16 / km) +14m 11:00 / km
ahr:98 max:140 shoes: INOV-8 Roclite 270
Mack Porter to over the bridge. We got to the main trail junction and had planned to go further, but the herbicide smell was still strong, so we turned around and went back. I kept a decent pace.
Monday Apr 20, 2020 #
Note
I have been doing my 30 squats every day as a part of the April challenge. It occurred to me that I have been neglecting my core, so I added 50 situps. And not to forget that Thursday is World Pushup Day.
9 AM
Dog Walking 26:03 [1] 2.11 km (12:21 / km) +11m 12:02 / km
ahr:79 max:105 shoes: INOV-8 Roclite 270
Just the loop all around Mack Porter, plus some "walk the doggy". When we got to the decision point, to go back or over the bridge, it started raining. That made the decision pretty easy.
3 PM
Orienteering 1:17:33 [3] * 6.26 km (12:23 / km) +123m 11:17 / km
ahr:115 max:138 spiked:19/19c shoes: GORUN5
Individual orienteering on the Northwoods Trail. This was lots of fun, and lots of ups and downs. I wore my knee braces, and my legs were really tired when I was finished. But it was good practice reading the map while moving, even at my slow walking speed. Beautiful day, and great scenery.
Sunday Apr 19, 2020 #
10 AM
Dog Walking 25:00 [1] 2.04 km (12:15 / km) +9m 11:59 / km
ahr:100 max:114 shoes: INOV-8 Roclite 270
We were late getting started this morning, because we had to go to Walmart for grocery pickup. This barely qualifies for training, my knee was bothering me, Bob has a hip issue, and it was late enough (and the weather good enough) for more people (and dogs) than we usually see. But we did the entire loop around Mack Porter, plus a bit of "walk the doggy".
Saturday Apr 18, 2020 #
8 AM
Dog Walking 36:22 [1] 3.0 km (12:07 / km) +17m 11:47 / km
ahr:101 max:144 shoes: INOV-8 Roclite 270
Mack Porter to Jesse James. They had sprayed herbicide a few days ago, and when we got to the trail junction, the smell was still really strong, so we turned around and went back.
3 PM
Slogging 1:00:50 [3] 6.18 km (9:51 / km) +55m 9:25 / km
ahr:98 max:132 shoes: GORUN5
Riverfront trail all the way around. I planned on alternating walking and running after the first warm-up km., but every time I would start running, my knee would start hurting. So I walked at a good pace--9:50/km. A bit windy, but otherwise great weather.
Friday Apr 17, 2020 #
9 AM
Dog Walking 23:37 [1] 1.5 km (15:45 / km) +14m 15:03 / km
ahr:98 max:113 shoes: INOV-8 Roclite 270
Both gates were locked at Mack Porter, so we parked at the substation and squeezed by the gate. Cold (36 degrees), wet, threatening rain, and a north wind made the whole thing very uncomfortable, so we cut it short. No one else was out there.
12 PM
Workout 14:11 [4]
ahr:100 max:136 shoes: INOV-8 Alltrain 215
I did maprunner's killer workout from a few days ago, after putting on my knee braces. 100 jumping jacks was only marginally better than 3 minutes of rope jumping, although I did stop briefly in the middle to catch my breath. The squats were easy for me, but the rest was challenging. A good day to do this--we are splurging on take out from Saltgrass, with a $25 coupon, and I'm also getting a half-price bottle of wine. It will be good to have adult beverages again during the lockdown.
Thursday Apr 16, 2020 #
9 AM
Dog Walking 51:54 [1] 4.18 km (12:25 / km) +30m 11:59 / km
ahr:101 max:119 shoes: INOV-8 Roclite 270
Mack Porter to Jesse James and return. Had to make a few detours around to avoid dogs running wild. Cool, with an unpleasant breeze. My right knee hurt on the way down the steep hill.
Wednesday Apr 15, 2020 #
8 AM
Dog Walking 22:23 [1] 1.97 km (11:22 / km) +8m 11:08 / km
ahr:98 max:137 shoes: Skechers Walkers
An abbreviated walk around Mack Porter today. I was wearing my walking shoes, which are uncomfortable for a real walk, and Bob was cold. Colder than it looked outside, and we had frost this morning for the third day in a row. So I came home and made up my Sprouts order for delivery on Saturday. I stepped on the scale this morning and have gained two pounds. No more hot chocolate.
2 PM
Orienteering 51:36 [2] * 4.4 km (11:44 / km) +41m 11:12 / km
ahr:91 max:132 spiked:19/19c shoes: GORUN5
Four Lawrence Parks street orienteering. Thank you, OK, for doing this. I had planned on alternating walking and running, but was out of breath a lot, so I ended up walking, mostly pretty fast, except for the grass and gravel. Lots of fun.
C • App 1
Tuesday Apr 14, 2020 #
9 AM
Dog Walking 42:30 [1] 3.66 km (11:37 / km) +34m 11:06 / km
ahr:91 max:125 shoes: INOV-8 Roclite 270
Mack Porter to the shorter loop around Jesse James and back. Weather was much better today. Temperature about the same, but only a slight NE breeze. And my knee didn't hurt, either. There were even a few other people out there. Then we stopped by the post office to mail our taxes, got hot chocolate at McDonalds, and dropped off all the glass we have been recycling since lockdown at the Ripple container in Price Chopper's parking lot.
We got a cheapie white noise generator last week, and tried out a couple of different noises, before settling on the waves crashing a few nights ago. Bob and I are both sleeping much better now, probably, in part, because Elray is also sleeping better.
We got a cheapie white noise generator last week, and tried out a couple of different noises, before settling on the waves crashing a few nights ago. Bob and I are both sleeping much better now, probably, in part, because Elray is also sleeping better.
Monday Apr 13, 2020 #
10 AM
Dog Walking 23:12 [1] 1.86 km (12:28 / km) +10m 12:09 / km
ahr:95 max:106 shoes: INOV-8 Roclite 270
This morning, when we went walking, it was 34 degrees with a very stiff breeze, like really cold. So we were pretty wimpy and only did the Mack Porter loop. Wimpy as we were, we saw no one else out there. Then we went to McDonald's for hot chocolate.
Sunday Apr 12, 2020 #
9 AM
Dog Walking 26:14 [1] 2.2 km (11:55 / km) +10m 11:40 / km
ahr:97 max:115 shoes: INOV-8 Roclite 270
A shorter walk this morning. We stayed in Mack Porter park, and it started to drizzle a bit when we got home.
Saturday Apr 11, 2020 #
10 AM
Orienteering 1:45:00 [4] 5.7 km (18:25 / km) +114m 16:45 / km
ahr:98 max:155 shoes: INOV-8 X-Talon 212
Back to SMP to try the long. My fenix lost battery power somewhere between controls 10 and 11, so the time is a pretty close estimate, and I don't know much else. I had 114 m of climb before it quit. Heart rate is also from before it quit. I was navigating quite well today, and feel pretty satisfied with my performance. It didn't take me much longer for this course than when I did the intermediate last Sunday, but I was much better on the map. I also stopped several times near the later controls, to get off the trail and let people go by. Lots of social distancing. I was early enough that I didn't see many people until over half way through.
Friday Apr 10, 2020 #
10 AM
Dog Walking 34:33 [1] 2.78 km (12:26 / km) +10m 12:13 / km
ahr:83 max:126 shoes: INOV-8 Roclite 270
Mack Porter park with some "walk the doggy". We didn't go as far today, to rest knees (mine) and hips (his). The temperature was only in the 30 's when we started. Two days ago, it hit 90 degrees and it was too hot for Harvey in the greenhouse, even with the door and all vents open. So now, we have the rabbit in our garage.
Thursday Apr 9, 2020 #
9 AM
Dog Walking 53:55 [1] 4.48 km (12:02 / km) +41m 11:31 / km
ahr:70 max:120 shoes: INOV-8 Roclite 270
Parked at the south end of Mack Porter. Today we took the east loop in Jesse James. I woke up 3 or 4 times last night because my right knee was hurting. It bothered me a bit today during the walk. I also dreamed last night about a knee replacement. Hadn't dreamed that before. Too bad, no elective surgery, because this would be a perfect time with all the races cancelled.
Wednesday Apr 8, 2020 #
8 AM
Dog Walking 31:31 [1] 2.55 km (12:22 / km) +12m 12:05 / km
ahr:79 max:147 shoes: INOV-8 Roclite 270
Mack Porter south parking lot, around the ball fields and over the bridge to the Jesse James main trail and back. A bit of "walk the doggy". We are trying to go at times that few people are there, and in general, we are.
6 PM
Workout 26:23 [3]
ahr:85 max:103 shoes: INOV-8 Alltrain 215
I tried maprunner's workout from last week, mostly with lighter weights. I have 5, 7, 10, and 12 lbs. I managed the four rounds, but the last few lifts on the overhead press were tough. I was using 10 pounders.
Tuesday Apr 7, 2020 #
6 AM
Yoga 24:00 [1]
Not really yoga. A stretch & strengthen class on PBS. A bit tough in places. I hadn't put my knee braces on and the one movement crunched my right knee a bit. It was good, and good for me, to get up and start the day this way.
8 AM
Dog Walking 22:00 [2] 1.5 km (14:40 / km)
shoes: INOV-8 Roclite 270
An estimate of both time and distance. I paused my fenix for the poo, and forgot to turn it back on. We kept a good pace, and I did slog a few times, then walk back to join the group. Again, I should have worn my knee braces.
When we got home, we picked up our mail, and the masks Bob's sister made had arrived. Very nice. They have a pocket you can place a surgical mask in, or a dried wet wipe. Also, directions for washing and/or disinfecting.
When we got home, we picked up our mail, and the masks Bob's sister made had arrived. Very nice. They have a pocket you can place a surgical mask in, or a dried wet wipe. Also, directions for washing and/or disinfecting.
Monday Apr 6, 2020 #
9 AM
Dog Walking 59:25 [1] 4.86 km (12:14 / km) +30m 11:52 / km
ahr:64 max:85 shoes: INOV-8 Roclite 270
Parked at the south end of Mack Porter. It was misting, and there was no one else on the trails, so we walked all of the trail, and all of the Jesse James trail. We saw two pairs of bluebirds.
Sunday Apr 5, 2020 #
10 AM
Dog Walking 58:36 [1] 4.44 km (13:12 / km) +42m 12:36 / km
ahr:89 max:136 shoes: INOV-8 Roclite 270
We all went to Mack Porter, did some "walk the doggy", which she used as an opportunity to ram around through a puddle, and over the bridge to Jesse James. We detoured a few times to avoid people and dogs. Nice day, finally.
A bit sore in the buns today. Maybe the one-legged glute bridge?
A bit sore in the buns today. Maybe the one-legged glute bridge?
Saturday Apr 4, 2020 #
10 AM
Workout 12:12 [2]
ahr:88 max:110 shoes: INOV-8 Alltrain 215
After not working out for 2-1/2 weeks, I finally got motivated. I did maprunner's workout from last week, modifying like my trainer would. I alternated two exercises, 10 reps each, and did 3 sets. I did take a break between sets, but paused my fenix, so I am only claiming workout time. It felt hard. When older, it's easier to lose, and harder to get back--kind of the opposite of weight. I also did my 30 squats, but that was after breakfast.
Friday Apr 3, 2020 #
9 AM
Dog Walking 15:39 [1] 1.31 km (11:57 / km) +7m 11:38 / km
ahr:98 max:107 shoes: INOV-8 Roclite 270
We took Elray to Mack Porter, and parked in the middle, so we wouldn't ever be to far from the car. We did a lollipop to the woods loop. Coming back, going north, the little sleet particles were blowing straight into my face. Very uncomfortable. I should have worn my buff, or being politically correct, a face mask. Not that we saw anyone. I decided to quit at that point. Although I did get out later, and walked most of the way to the bridge and back, but didn't log it. On the way home, it started to pour a very cold rain. And I had already done my 30 squats for the day.
Thursday Apr 2, 2020 #
Note
Bob, Elray, and I went to Mack Porter and started around the woods loop. The rain had started, and we started to hear thundering in the background .
About the time we hit the decision point, right to the ball fields, left back to the car, a lightning strike hit the ground, and we opted for the car. All the dog walking was later around our place. I was lazy and took time off, but I did do my 30 squats for the April challenge.
About the time we hit the decision point, right to the ball fields, left back to the car, a lightning strike hit the ground, and we opted for the car. All the dog walking was later around our place. I was lazy and took time off, but I did do my 30 squats for the April challenge.
Wednesday Apr 1, 2020 #
9 AM
Dog Walking 51:37 [2] 4.4 km (11:44 / km) +34m 11:18 / km
ahr:102 max:132 shoes: INOV-8 Roclite 270
We started out at Mack Porter and let Elray "walk the doggy" early on, and she found the only large, muddy waterhole and kept racing through and lying down in it. Then we went over the bridge and did the east loop at Jesse James and back. I managed less than 12 min/km even with all my zigzagging. Good for steps, but changing direction slows you down.
3 PM
Slogging 57:25 [5] 6.0 km (9:34 / km) +78m 8:59 / km
ahr:123 max:150 shoes: GORUN5
I went to Watkins Mill and did the bike path around the lake. There are rumors that all Missouri state parks may be closed. The campground was closed and I had to park near the shelters (which were also closed). I alternated walking and running, more walking than running, but I averaged just over 9:30min/km for the 6 km, and the last km was the fastest. I hadn't done much running since Grandma's last June, and it was hard. But then I got home and had my chocolate milk recovery drink. Earlier, I also did my 30 squats for the day. This month's challenge is 30 squats every day.