Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 30 days ending Nov 30, 2020:

activity

time

miles

Dog Walking

8:03:21

19.82

(24:23)

31.9

(15:09)

139

9Round

7:54:06

other

6:45:00

Orienteering

3:04:25

6.08

(30:20)

9.78

(18:51)

199

Workout

1:00:26

Total

26:47:18

25.9

41.68

338

averages - weight:124lbs

3:31

0:00

» now

Monday Nov 30, 2020 #

Note

Mostly we have been working on my playhouse. Got the first two windows in today. Six more to go.

Saturday Nov 28, 2020 #

8 AM

9Round 32:31 [5]
ahr:110 max:150 shoes: INOV-8 Alltrain 215

At-home. Used dumbbells on Round 2. I got out of breath on Round 8 and had to have a 20-sec pause.

Dog Walking 24:17 [1] 1.51 km (16:03 / km) +3m 15:54 / km
ahr:107 max:131

Mack Porter park with Elray. We went clockwise today, and I picked a bunch of curly leaf dock for the bunny. Elray was very uncooperative. She wanted to do lots of sniffing, so I had to touch the magic collar several times.

Friday Nov 27, 2020 #

10 AM

Dog Walking 21:19 [1] 1.45 km (14:43 / km) +13m 14:05 / km
ahr:103 max:127 shoes: INOV-8 TrailRoc 270

After recycling, went to the High School with Elray.

Thursday Nov 26, 2020 #

11 AM

Dog Walking 22:33 [1] 1.47 km (15:24 / km) +6m 15:05 / km
ahr:98 max:111 shoes: INOV-8 TrailRoc 270

Mack Porter counter-clockwise. While the turkey was roasting.

Wednesday Nov 25, 2020 #

10 AM

9Round 31:37 [4]
ahr:114 max:145 shoes: INOV-8 Alltrain 215

Wednesday at-home workout. The 30-sec. break between each round today was front and back lunges.

Tuesday Nov 24, 2020 #

9 AM

9Round 31:34 [4]
ahr:110 max:147 shoes: INOV-8 Alltrain 215

Tuesday at-home. Slightly easier than yesterday. Lots of good punches and kicks.

Monday Nov 23, 2020 #

9 AM

9Round 31:32 [4]
ahr:111 max:155 shoes: INOV-8 Alltrain 215

Monday at-home workout. Got out of breath, but really felt good afterward.

Sunday Nov 22, 2020 #

Note
weight:124lbs

Another day of only walking the dog around our six acres, because I have been staining/sealing the last two days. Today I got to try out the sprayer instead of a brush. Much faster. I'll be glad to be able to exercise again, but we have to take advantage of temps over 40 right now.

Saturday Nov 21, 2020 #

Note

Another day of construction. Checking diagonals and staining/sealing. Lots of that still ahead of me, but what is there looks good.

Friday Nov 20, 2020 #

3 PM

Dog Walking 20:52 [2] 1.4 km (14:54 / km) +13m 14:15 / km
ahr:101 max:128 shoes: INOV-8 TrailRoc 270

I spent the morning on my feet, painting waterproofing on the CCA. Elray and I went to recycling after lunch, and walked the trail by the high school to the new tennis courts and return. Took one detour up a hill and got my heart rate up a bit. An active day for me, and I'm feeling pretty good.

Thursday Nov 19, 2020 #

1 PM

Dog Walking 20:41 [1] 1.47 km (14:07 / km) +8m 13:45 / km
ahr:98 max:110 shoes: INOV-8 TrailRoc 270

Fired up to go this morning, but then didn't feel very good. Had a change of plans--my son is in town and leaves Sunday. I was going to see him Saturday, but the weather will be wet and cold then, and I'm not going into restaurants (haven't since mid-March). So I met him for lunch outside at the Chicken and Pickle, where he is in training, and we had a nice visit. Good food, also.

After bringing home burnt ends for Bob, I took Elray to Mack Porter for our usual counter-clockwise. Then I went home and did more staining/sealing.

Wednesday Nov 18, 2020 #

Note

Too many doctor things taking up my time today. But it is all good news, and I'm looking forward to activity tomorrow.

Tuesday Nov 17, 2020 #

9Round 31:30 [4]
ahr:102 max:150 shoes: INOV-8 Alltrain 215

This was hard. I put intensity at 4, because I had to stop momentarily twice to catch my breath. Haven't done that in a while.

2 PM

Dog Walking 20:18 [1] 1.45 km (14:01 / km) +4m 13:50 / km
ahr:101 max:118 shoes: INOV-8 TrailRoc 270

Mack Porter counter-clockwise with Elray. I am really tired today, probably from lack of sleep for several days.

Monday Nov 16, 2020 #

3 PM

Dog Walking 22:41 [1] 1.47 km (15:29 / km)
ahr:94 max:112

Mack Porter clockwise. Since Elray indulged my rabbit-food picking, I indulged some of her sniffing. A beautiful day, and a few people out. Should have gone sooner and longer, but the morning was all taken up with other stuff.

Sunday Nov 15, 2020 #

11 AM

Dog Walking 17:50 [1] 1.48 km (12:02 / km) +10m 11:39 / km
ahr:98 max:108 shoes: INOV-8 TrailRoc 270

Elray and I did the usual counter-clockwise loop at Mack Porter, so she didn't dawdle as much. Not bad temperatures, but the wind gusts were ripping, and we didn't encounter anyone else on our walk.

Saturday Nov 14, 2020 #

8 AM

9Round 32:00 [5]
ahr:113 max:156 shoes: INOV-8 Alltrain 215

Outdoor workout this morning, and I was the only one who showed up. Orienteers are tough; others must be wimpy. We also have the right clothing for damp and breezy in the 40's. It was just me and the trainer, and we didn't do any sparring, but a great workout nonetheless. More Ali shuffles today.

11 AM

Dog Walking 26:12 [1] 1.51 km (17:19 / km) +5m 17:02 / km
ahr:91 max:113

Mack Porter with Elray, again clockwise. Rainy, cloudy, and windy. We saw no one else. Elray stopped to do lots of sniffing, and I stopped a few times to pick greens for the rabbit. Good to get out.

Friday Nov 13, 2020 #

8 AM

9Round 31:40 [5]
ahr:117 max:150 shoes: INOV-8 Alltrain 215

A really tough at-home workout. We started with alternating 10 Ali shuffles with 10 ski jumps, and repeated for 3 minutes. Ali shuffles always get my heart rate up, and we also did them between rounds 8 and 9. We also used weights for round 2 squat thrusts. I managed to keep up, but am really out of breath now. Good workout!

Thursday Nov 12, 2020 #

9 AM

9Round 32:00 [4]
ahr:102 max:140 shoes: INOV-8 Alltrain 215

9Round at-home workout. Very sweaty.

Dog Walking 21:35 [1] 1.45 km (14:54 / km) +4m 14:42 / km
ahr:101 max:118 shoes: INOV-8 TrailRoc 270

Took Elray to Mack Porter, but we went around the shorter loop clockwise today. I wanted to pick some luscious looking curly leaf dock and plantain, to add some variety to the rabbit's diet of dandelions and kale.

7 PM

Dog Walking 1:09:50 [1] 2.41 km (28:56 / km) +10m 28:20 / km
ahr:95 max:140 shoes: Skechers Walkers

No dog, just my granddaughter, her wife, my two step great granddaughters, and my new (3 months old) great-grandson. We met at Powell Gardens again this year for the Festival of Lights. After hot soup on the terrace (at different tables), we walked the Festival of Lights trail. We stopped again at the Barn and all had hot cocoa, except Bob, who had hot spiced cider. We sat around the fire pit and watched some of the Nutcracker dancers and listened to the music. By this time, the wind was really making it feel cold, so Bob and I walked quickly back and waited by the building for a windbreak, until the rest of our party got back. Owyn, Greta, and I all got to compare steps, and we said our good-byes. This will be our holiday gathering, and substitute for Thanksgiving and Christmas, all canceled. But lots of fun, anyway.

Wednesday Nov 11, 2020 #

3 PM

Dog Walking 22:07 [1] 1.47 km (15:06 / km) +3m 14:57 / km
ahr:102 max:121 shoes: INOV-8 TrailRoc 270

After spending most of the day in the car driving around, a blood test to the SE and a covid test to the SW, and, yes, they were two subsidiaries of the same parent, I finally got to take Elray out to Mack Porter. Much nicer weather than yesterday. Sunny, with little wind. Good to get out.

Tuesday Nov 10, 2020 #

12 PM

9Round 1:00:00 [3]
ahr:95 max:116

Workout with my trainer. We did a bunch of agility drills, then upped the difficulty by adding tennis ball moves with the hands while doing the agility drills with the feet. Lots of carrying weights overhead back and forth across the gym, and also carrying weights up and down the ramp. Several moves using bands to strengthen my knees, and the usual upper body stuff. I got to move up in weight on some of them now that I am a concrete screeder.

Monday Nov 9, 2020 #

10 AM

Dog Walking 20:04 [1] 1.42 km (14:10 / km) +5m 13:56 / km
ahr:97 max:111 shoes: INOV-8 TrailRoc 270

It was 64 degrees this morning when Elray and I had our usual 6 am walk, so Bob and I went to breakfast at First Watch, the only breakfast place I know of around here with outdoor seating. Nice.

Then I took Elray to Mack Porter for our usual short loop around the ball fields. Warm, but very windy.

Sunday Nov 8, 2020 #

2 PM

Orienteering 3:04:25 [4] 9.78 km (18:51 / km) +199m 17:06 / km
ahr:106 max:158 shoes: INOV-8 X-Talon 212

Shawnee Mission Park. I started with the Possum Trot south, but didn't do so well. I know I hit the first control, but couldn't hear the music. The second control was by a marsh, and I was spot on, and finally heard the very quiet music. I got covered with all kinds of obnoxious weed seeds, that stick into you and make you itchy. It was a beautiful day, and lots of fun to be in the woods with a map.

Saturday Nov 7, 2020 #

other 3:00:00 [3]

At least this much time tying in rebar, and mostly screeding concrete. About 15 minutes to go with the last bit using our headlamps (from when we used to do Night-O), and then the job will be finished. Tomorrow I can play.

8 AM

9Round 31:43 [4]
ahr:119 max:149 shoes: INOV-8 Alltrain 215

An outdoor workout. Much more fun than the at home types. Did some sparring with Bailey. Great weather--low 50's. Still punching my way through the vote count.

When I got home, Bob had a skinny hot chocolate from Starbucks waiting for me, so I got my chocolate fix early.

Friday Nov 6, 2020 #

other 2:30:00 [3]

More concrete unloading and screeding. This was pretty much in 30-minute increments, and we did 50 bags today. And we are both beat. Getting really tired does help with frustration, as does punching the bag.

8 AM

9Round 32:00 [4]
ahr:113 max:141 shoes: INOV-8 Alltrain 215

Seemed a little easier today. Or am I getting back in the groove. Lots of leg work. Last round was 10 straight leg sit ups with toe touch, alternated with 10 V-sit in and outs. After 3 minutes, my midsection was burning.

Thursday Nov 5, 2020 #

7 AM

9Round 31:59 [3]
ahr:113 max:150 shoes: INOV-8 Alltrain 215

An early start because of medical stuff later, and I'm trying to get back in the workout habit. 9Round at home plus 30 pushups. I used my step stool on round 2 for split squats and triceps dips. It was another good day to punch the bag.

2 PM

Dog Walking 21:08 [1] 1.45 km (14:36 / km) +2m 14:30 / km
ahr:102 max:114 shoes: INOV-8 TrailRoc 270

Mack Porter park. Today we did the short loop around the ball fields, but we went clockwise for a change. I had to hurry up and get back to tie in rebar and screed concrete.

5 PM

other 30:00 [3]

Placing rebar and wiring it in.

other 45:00 [3]

Screeding concrete.

Wednesday Nov 4, 2020 #

8 AM

9Round 32:00 [4]
ahr:119 max:157 shoes: INOV-8 Alltrain 215

A really good day to work out and do lots of bag punching. And it was hard, too. My butt is somewhat sore, probably the lunges with resistance that Jared had me do yesterday.

3 PM

Dog Walking 29:17 [2] 2.29 km (12:49 / km) +17m 12:21 / km
ahr:114 max:141 shoes: INOV-8 TrailRoc 270

Parked at the north end of Mack Porter, and went over the bridge to Jesse James. Did the east loop and return. Elray was more cooperative today, and we kept a better pace. Around 70 degrees, but cloudy and breezy. Great walking weather.

Tuesday Nov 3, 2020 #

12 PM

Workout 1:00:26 [3]
ahr:94 max:118 shoes: INOV-8 TrailRoc 270

Workout with my trainer. Mostly footwork and upper body. Lots of range of motion with shoulders and hips. Felt really good to work out again.

4 PM

Dog Walking 26:25 [3] 1.02 mi (25:55 / mi)
ahr:102 max:115

Monday Nov 2, 2020 #

7 AM

9Round 32:00 [3]
ahr:116 max:151 shoes: INOV-8 Alltrain 215

9Round at home plus 30 pushups for November. Lots of upper body after not doing upper body for two weeks. That was hard. I realized that I used to do 9Round after breakfast, and that kind of made my day, so I recreated it this morning. I feel great.

Dog Walking 24:18 [1] 1.58 km (15:25 / km) +5m 15:10 / km
ahr:87 max:117 shoes: INOV-8 TrailRoc 270

Mack Porter park. The woodlands loop plus the shorter loop around the ball fields. I hadn't walked Elray there for a couple of weeks so she really wanted to stop and sniff a lot. We kept a decent pace while actually walking, and I got some upper body while pulling her along.

Sunday Nov 1, 2020 #

4 PM

Dog Walking 51:54 [3] 5.01 km (10:22 / km) +31m 10:03 / km
ahr:90 max:148 shoes: INOV-8 TrailRoc 270

Without the dog. I wanted to set a new baseline for the new normal. I also managed to get the music downloaded on my fenix to work, after lots and lots of effort. So I listened to abba all the way around Mack Porter to Jesse James and back, and felt like the dancing queen. After I got home, I did 30 pushups. Thirty pushups a day, all month, is the 9Round challenge for November.

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