Training Log Archive: possumIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
11 AM
Dog Walking 1:13:26 [3] 5.37 km (13:40 / km)
shoes: INOV8 TrailRoc 235
After the storm passed, I took Elray to Watkins Mill. Mid-70's, cloudy, high humidity and a nice breeze. We got light rain off and on, and walked all the way to the overlook, stopped for a few minutes, and walked back. Elray had started panting a lot, so I took it slower than usual. Also, this was my rest day, since I have been sore all week. I did want to get my ten-thousand steps in.
Saturday Jul 30, 2016 #
other 1:45:00 [3]
Weeded the entire blueberry patch, then picked the last hangers-on, about a cup, and finished by picking tomatoes. Best crop in several years. Tomorrow is BLT's, and I'm tired.
8 AM
Orienteering 1:00:29 [3] ** 5.1 km (11:52 / km)
spiked:18/19c shoes: INOV8 TrailRoc 235
OK run starting at Burcham Park in Lawrence. Made about a 2.5 minute mistake on 10. Passed the control and had to go back. No other problems, but had I done the course clean, I would have beat an hour. My Fitbit tells me it was actually 5.75 km, and my pace was about 10:30. Lots of fun, good practice, and my legs and feet felt fine.
6 PM
Bicycle 9:10 [4] 2.0 mi (4:35 / mi)
Really tired, but I need to do my third session of HIIT this week. Legs are stronger, I got to gear up tonight. Now I'm ready for a glass of Merlot
Friday Jul 29, 2016 #
9 AM
9Round 32:00 [4]
ahr:119 max:167 shoes: Skechers GoFit
Burpee Friday and there were lots of Burpees.
10 AM
Dog Walking 39:34 [2] 2.0 mi (19:47 / mi)
ahr:117 max:134 shoes: INOV8 TrailRoc 235
After kickboxing and recycling, Elray and I went to Riverfront Park for a one mile out and one mile back. Stopped twice for her to get a drink. It was finally cool enough--about 80 degrees when we finished.
Thursday Jul 28, 2016 #
8 AM
9Round 32:00 [4]
ahr:109 max:132 shoes: Skechers GoFit
Lots of Burpees and up-downs. Pretty steady--no round was especially difficult.
6 PM
Bicycle 10:20 [4] 2.15 mi (4:48 / mi)
Did the Campus Loop and a little more, including 3x 20-second HIIT. I have been very sore in the gluteals and hamstrings, but I don't know if it's the bicycle, 9Round, or all the aerobic weeding I have been doin.
Wednesday Jul 27, 2016 #
8 AM
Workout 1:00:00 [3]
ahr:110 max:152 shoes: INOV8 TrailRoc 235
Some tricky agility drills. Lots of upper body work, plus running up the ramp.
Tuesday Jul 26, 2016 #
8 AM
9Round 32:00 [4]
ahr:108 max:128 shoes: Skechers GoFit
Not too aerobic, but used lots of weights, medicine balls, etc, which really got the shoulders and arms. And lots of squats and lunges.
5 PM
Bicycle 10:10 [3] 2.0 mi (5:05 / mi)
Again did my 3-20 second segments of HIIT in between the warm up and the cool down. After the HIIT, I thought my legs were turning over better.
Monday Jul 25, 2016 #
8 AM
9Round 32:00 [4]
ahr:112 max:128 shoes: Skechers GoFit
CHOW this week is jumping lunges. I chose to not participate, and did regular lunges for my three minute round.
Sunday Jul 24, 2016 #
8 AM
Orienteering race 47:01 [5] ** 3.5 km (13:26 / km)
ahr:126 max:146 spiked:20/21c shoes: INOV8 TrailRoc 235
Sunflower Games at Gage Park. Fritz set the course, with the added bonus of extra controls out in the rose garden. Lots of fun. The bad news is that somehow I didn't punch 15, although I remember the gazebo. When I got to 18, I didn't remember the fence at 16, so I went back to 16, and continued on to the finish. I lost about 5 minutes on the go back, so I was moving well and navigating well. Alternated walking and running, but much more running than I've done in probably a year. It did help that the course was flat.
Mary gave me an unearned second place medal. I know I didn't deserve it, but it will be good to show it to my trainer. He needs the positive feedback that he is keeping me healthy and working on the right stuff. I like positive feedback also. Speaking of healthy, I took my last dose of antibiotic last night. Yeah. Now I can safely up my training.
Mary gave me an unearned second place medal. I know I didn't deserve it, but it will be good to show it to my trainer. He needs the positive feedback that he is keeping me healthy and working on the right stuff. I like positive feedback also. Speaking of healthy, I took my last dose of antibiotic last night. Yeah. Now I can safely up my training.
5 PM
Bicycle 17:11 [4] 3.0 mi (5:44 / mi)
Two times around the Redwood Dash. I again did the 3-20sec intervals in HIIT, then finished at a lower pace. I am dripping wet, however, and this is in the air conditioning.
Saturday Jul 23, 2016 #
8 AM
9Round 32:00 [4]
ahr:113 max:129 shoes: Skechers GoFit
Easier today, but really sweaty in the gym. Lots of squats
9 AM
Dog Walking 31:02 [3] 1.5 mi (20:41 / mi)
Took Elray to Riverfront Park. We only went 1.5 miles since it was 88 degrees at 0900. A little cloud cover and a small breeze helped a bit.
Friday Jul 22, 2016 #
8 AM
9Round 32:00 [5]
ahr:118 max:143 shoes: Skechers GoFit
Burpee Friday. It was a toughie.
Thursday Jul 21, 2016 #
8 AM
9Round 32:00 [4]
ahr:125 max:156 shoes: Skechers GoFit
Used some different equipment today, which was kind of fun. Last station was really tough core work.
Then I went to get a massage with Amazing Amy. Feeling good.
Then I went to get a massage with Amazing Amy. Feeling good.
5 PM
Bicycle 10:14 [4] 2.0 mi (5:07 / mi)
ahr:89 max:122
2x around the Expresso Speedway. Slow cycle, but included 3-20sec segments of HIIT.
Wednesday Jul 20, 2016 #
8 AM
Workout 1:00:00 [3]
ahr:101 max:136 shoes: INOV8 TrailRoc 235
My balance continues to improve. We ended up with the ropes, pushing the sled, and running up the ramp.
3 PM
Bicycle 10:00 [4]
ahr:111 max:155
Stationary bike. Did the chase for 10 minutes.
Tuesday Jul 19, 2016 #
8 AM
9Round 34:00 [4]
ahr:116 max:134 shoes: Skechers GoFit
Harder workout today. After I finished the 9th round, I did some agility drills holding weights. I probably would have stayed and done a few more, but I had Elray in the car, waiting for her walk.
9 AM
Dog Walking 17:52 [2] 1.4 km (12:46 / km)
shoes: INOV8 TrailRoc 235
After 9Round, I took Elray to Jesse James Park. It was already 87 degrees, so we took a short cut and I let her do more sniffing than usual.
Monday Jul 18, 2016 #
Note
After 9Round, I went to the Dr. office for a blood pressure check. The new antibiotic I'm on seems to work--no more shooting pains in the head. I read the insert on it, and it indicated problems for people over 65, and talks about tiredness and weakness. I have been feeling a little weaker the last few days, but it has been extremely hot. I had planned on doing bike riding most days, but just five minutes a few days ago really got to me. So I will wait until next week when I'm off the stuff. I want the biking for leg turnover and to help with my aerobic fitness.
8 AM
9Round 32:00 [4]
ahr:109 max:131 shoes: Skechers GoFit
Not too aerobic, but Round 5 was a core killer. Basically, staying in V position and alternating 10 OH hits on the bag with 10 in and outs. Even worse than Round 9.
6 PM
Yoga 1:17:00 [0]
Restorative. Lots of good breathing.
Sunday Jul 17, 2016 #
10 AM
Dog Walking 51:19 [3] 4.3 km (11:56 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Watkins Mill for an out-and-back. Time includes 6 tables, 3 water stops, and 1 rabbit encounter.
Saturday Jul 16, 2016 #
8 AM
9Round 32:00 [3]
ahr:110 max:131 shoes: Skechers GoFit
Moderate workout. Last station was not much fun--side planks with leg lifts, then plank Supermans.
Dog Walking 38:36 [3] 2.0 mi (19:18 / mi)
shoes: INOV8 TrailRoc 235
After 9Round, Elray helped me recycle, then we went to Riverfront Park for a walk. Having not been there for several weeks, Elray wanted to sniff all posts and trees. We saw the devastated Linden trees, completely skeletonized by Japanese beetles. I was trying to increase my walking pace, but when Elray splays out all four legs, it is tough to move her. Going out took 21:32, but coming back only took 17:04. Lots of walkers, runners, bikes and strollers.
Friday Jul 15, 2016 #
8 AM
9Round 32:00 [4]
ahr:119 max:140 shoes: Skechers GoFit
Burpee Friday. Most of the rounds were very aerobic today. Lots of Burpees with add-ons.
Thursday Jul 14, 2016 #
8 AM
9Round 32:00 [3]
ahr:111 max:132 shoes: Skechers GoFit
Fairly easy today, but I need to get back in the groove.
Wednesday Jul 13, 2016 #
8 AM
Workout 59:30 [3]
ahr:109 max:147 shoes: INOV8 TrailRoc 235
Still sickly, but had a good workout. We ended with pushing the sled, the ropes, and running up the ramp.
Tuesday Jul 12, 2016 #
10 AM
Dog Walking 3:00:00 [2] 7.5 km (24:00 / km) +30m 23:32 / km
shoes: INOV8 TrailRoc 235
Dog walking without the dog! We took Patrick to Powell Gardens to look for the dinosaurs, and for us to look at the gardens and orchard. The intensity was a 2 only because it was a long walk, around 11,000 steps. Then we had lunch and hot fudge sundaes.
Monday Jul 11, 2016 #
Note
(sick)
My daughter, son-in-law, and Patrick came over, so Patrick can spend the week with us. I'm still not feeling very well. We had a nice cookout and Bob and Steve did most of the cooking. Yeah! I'm supposed to be feeling lots better by tomorrow.
I did go out last evening and picked blueberries, raspberries, blackberries, and beans in the heat. My exercise for the day.
I did go out last evening and picked blueberries, raspberries, blackberries, and beans in the heat. My exercise for the day.
8 AM
9Round 32:00 [4]
ahr:108 max:131 shoes: Skechers GoFit
Bad night last night. I woke up around 0330 with shooting pains in my ear, and got up and took a couple of ibupropen. When I got up this morning, I had no pain, so I took Patrick with me to 9Round. After I signed waivers, everyone else was gone, so Cale, the trainer, worked with Patrick., I got my workout in.
After getting home, we picked up Bob and Elray and went to Watkins Mill, where we walked around the historic area, the museum, and went up to the church and six-side schoolhouse.
After getting home, we picked up Bob and Elray and went to Watkins Mill, where we walked around the historic area, the museum, and went up to the church and six-side schoolhouse.
6 PM
Yoga 1:15:00 [0]
Restorative. I really needed this. Very easy tonight--we didn't even do Downward Facing Dog, and we finished with Waterfall.
Saturday Jul 9, 2016 #
8 AM
Orienteering 41:23 [4] *** 2.8 km (14:47 / km)
spiked:16/18c (sick)
Sprint run at Shawnee Mission Park. Mike S. set a tricky course. I didn't get the directions about running the open, and was a little confused on the first control. Then I went from 2 to 4 and had to go back to 3. After that, no problems. I did quite a bit of running--probably the most since before knee surgery.
My ear is still hurting, so not up to par.
My ear is still hurting, so not up to par.
Friday Jul 8, 2016 #
Note
weight:128lbs
Went to bed last night feeling pretty terrible, and woke up feeling almost normal. Which was especially good, because Mary Ann and I had a mother-daughter day planned, which started out with a massage.
I forgot to mention that when I went to the doctor yesterday, I found out I had lost two pounds, which is quite amazing after vacationing in Wisconsin, home of lots of pancakes.
I forgot to mention that when I went to the doctor yesterday, I found out I had lost two pounds, which is quite amazing after vacationing in Wisconsin, home of lots of pancakes.
Thursday Jul 7, 2016 #
Note
(sick)
Yesterday afternoon my ear started hurting, then the entire left side of my face, head, and neck. My self-diagnosis was a Eustachian tube infection. Since I'm good with discomfort, but bad with pain, and this was pain, I called my doctor this morning and went in. Lots of ear washing, an antibiotic prescription, a steroid shot in the hip, and I have to triple up on my allergy stuff--Claritin, Benadryl, and Flonase for ten days. Then I came home at 2:30, made lunch, and took a nap. I still feel terrible. Tomorrow should be better.
Wednesday Jul 6, 2016 #
8 AM
Workout 1:00:00 [3]
ahr:99 max:124 shoes: INOV8 TrailRoc 235
Workout with my trainer. Lots of agility drills today, and mostly focused on legs.
Tuesday Jul 5, 2016 #
8 AM
9Round 32:00 [3]
ahr:106 max:119 shoes: Skechers GoFit
Back to 9Round after a week off. I was in Wyoming for the Rocky Mountain O'Fest and will put notes on the races later on. My HRM claimed my max HR to only be 119, but it felt a lot harder, and my Fitbit confirms this, so maybe the HRM needs charging or something.
Monday Jul 4, 2016 #
9 AM
Orienteering race 2:12:54 [4] *** 4.6 km (28:53 / km) +70m 26:51 / km
spiked:7/11c shoes: INOV8 Bare Grips
Last day of the National Meet at Diamond Bay. A real let down from yesterday. Much more technical, and limited visibility. I did respectably until the 7-8 lap. Not exactly sure why I was too far left, but it took a long rime for me to figure out exactly where I was. I will state that it was a really tricky control location. Then 8-9 was pretty good, and I screwed up again on 9-10. I think I was pretty near the control, but I wasn't sure exactly where I was, so I followed Sharon's advice, bailed and relocated to a sure location. Then I walked right to it, but it was another costly mistake. Need to focus. Again, I was fourth today, but my stellar performance got me second place for the three-day total. Now that I know my compass skills and map reading are good, I need to work on focus and consistency.
Mike and I left as soon as we had both finished, and made a fast journey back to KC. Ten hours from Diamond Bay to Platte City, including a few fast stops. Weather was great, although we were sorry we couldn't bring the wonderful cool mountain air back with us. My Fitbit tells me that I did over 17,000 steps today, although I spent ten hours driving.
Mike and I left as soon as we had both finished, and made a fast journey back to KC. Ten hours from Diamond Bay to Platte City, including a few fast stops. Weather was great, although we were sorry we couldn't bring the wonderful cool mountain air back with us. My Fitbit tells me that I did over 17,000 steps today, although I spent ten hours driving.
Sunday Jul 3, 2016 #
10 AM
Orienteering race 1:18:03 [4] *** 4.7 km (16:36 / km) +110m 14:52 / km
spiked:9/9c shoes: INOV8 Bare Grips
Today was the second day of the National Meet at Remarkable Flats, which proved to be remarkable for me. This has to be the best I have ever done. I knew where I was all the time, and where I needed to pick up the next control. It was just about the most fun I have ever had, and a real boost for me to continue trying to do this. My time was good enough for my total to move me from fourth to second. Yeah. It was wonderful.
Saturday Jul 2, 2016 #
10 AM
Orienteering race 2:02:27 [4] *** 45.0 km (2:43 / km) +115m 2:41 / km
spiked:7/8c shoes: INOV8 Bare Grips
My first time at Twin Boulders on the first day of the National Meet. Mostly adjusted to the altitude. My map reading and compass skills have improved a lot, and I now know almost all the time where I am on the map. I did well (for me) until the 6-7 lap, which was about 1.3km. I had it for about the first km, knew where I was, but got distracted by a couple of controls on other courses. This was stupid because I knew it was too soon for my control. Anyway, I spent 51:00 on this lap, which was at least 30 minutes too long. It also put me in fourth place in my class.
Friday Jul 1, 2016 #
10 AM
Orienteering 1:58:00 [5] *** 4.7 km (25:06 / km)
shoes: INOV8 Bare Grips
Today's altitude adjustment training was at Devil's Claw. I hadn't raced at this location before. Even with the short cut option I took (the regular course was 7.7km) it was brutal. The hills were incredibly steep, and I had to sit and catch my breath twice. I hadn't done that in a long time. A long marsh with deep pools bisected the map, and it was suggested that the best way to cross from 9 to 10 was on the beaver dam. When I got to the beaver dam, four or five others were also there. At the end of the dam was a gap of about three feet ending in a very slick and muddy bank with water on the other side. Mike tried jumping and fell in head first. Since I can't jump anyway, I tried wading the gap. It was about three inches over my knees, but my core work and upper body strength managed to get me up and over the other bank. I walked close, but skipped the last two controls to get in by the two-hour time limit.
The best thing about today was that the rest of the week should be much easier.
The best thing about today was that the rest of the week should be much easier.