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Training Log Archive: possum

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Dog Walking22 13:15:06 39.88(19:56) 64.17(12:23)
  9Round23 12:16:00
  Yoga5 6:21:45
  Workout4 4:00:00
  Orienteering2 1:31:38 3.91(23:24) 6.3(14:33)18 /18c100%
  Total55 37:24:29 43.79 70.4718 /18c100%
  [1-5]50 31:02:44

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Monday Oct 31, 2016 #

9 AM

9Round 32:00 [5]
ahr:118 max:141 shoes: Skechers GoFit

Today was a toughie. The CHOW, on Round 2, was three minutes of Burpees. I managed 32. And it didn't too much easier, right down to Round 9, which alternated 50 plank back leg lifts with 20 ab tucks. Whew!

Dog Walking 21:47 [2] 1.55 km (14:03 / km)
shoes: INOV8 TrailRoc 235

Mack Porter Park. Alternating between a brisk pace, and sniff slow-downs.
6 PM

Yoga 1:20:19 [0]

Restorative.

Sunday Oct 30, 2016 #

10 AM

Dog Walking 25:18 [3] 2.4 km (10:32 / km)
shoes: INOV8 TrailRoc 235

Jesse James Park. We kept up a really good pace. Cool, in the upper 50's with a stiff breeze. This made me walk faster.

Saturday Oct 29, 2016 #

8 AM

9Round 32:00 [4]
ahr:110 max:137 shoes: Skechers GoFit

Round 9 was a toughie, and a fair amount of weight training.
9 AM

Dog Walking 1:07:52 [3] 5.46 km (12:26 / km)
shoes: INOV8 TrailRoc 235

Watkins Mill on Saturday. Not as crowded as Sundays. We took advantage of the weather with a few side trips--out to the handicap-accessible fishing dock, and a walk down the stairs at the overlook. I was going to let Elray walk along the rocks on the creek, but someone had a hound, not on a leash, and he took off and came about 20 feet down the creek, and half way back up the stairs, barking all the way. His owner was calling, but of course, he was totally disregarding. We scrambled up the stairs quickly, and Elray was really good. Biscuit time when we got home.

Friday Oct 28, 2016 #

9 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit

Burpee Friday.
10 AM

Dog Walking 37:36 [3] 2.1 mi (17:54 / mi)
shoes: INOV8 TrailRoc 235

A good pace on a beautiful day. Bob gave Elray a haircut, and she was ready to race.

Thursday Oct 27, 2016 #

8 AM

9Round 32:00 [4]
ahr:112 max:130 shoes: Skechers GoFit

Lots of side leg raises and plank things today.
9 AM

Dog Walking 26:44 [3] 2.13 km (12:33 / km)
max:135 shoes: INOV8 TrailRoc 235

Elray and I went to Jesse James, and took the trail clockwise for a change, so we got to climb the steep hill on the way back and I actually got my heart rate up to 135, according to my Fitbit. Since today is Date Day, I wanted to get back home, so we skipped one loop and took a few trails we hadn't hit in awhile. That got Elray pretty excited, and she did a lot of lunging, then stopping to sniff and splaying out so that I had to tow her, which is almost like pulling the sled. Almost a full body workout.

Wednesday Oct 26, 2016 #

8 AM

9Round 32:00 [3]
ahr:110 max:126 shoes: Skechers GoFit

Not so aerobic, but some tough moves.
3 PM

Workout 1:00:00 [3]
shoes: Skechers GoFit

Weekly workout with Jared. Lots of agility drills, some knee stabilization stuff, lots of upper body. We ended with multiple trips up the ramp, going backwards, carrying a sand bell. A quad killer.

Tuesday Oct 25, 2016 #

8 AM

9Round 32:00 [4]
ahr:115 max:136 shoes: Skechers GoFit

A fairly tough workout. We had the last 30-seconds added to the 30-second break between rounds, with some challenging moves.
9 AM

Dog Walking 27:50 [3] 2.32 km (12:00 / km)
shoes: INOV8 TrailRoc 235

Jesse James Park going counter-clockwise. A beautiful day, around 60 degrees with only a slight breeze, and we walked the entire path and didn't see anyone except for two workers. A few sniff stops, but mostly we kept up a really good pace, and I kept my heart rate up.

Monday Oct 24, 2016 #

8 AM

9Round 32:00 [4]
ahr:112 max:137 shoes: Skechers GoFit

No CHOW this week, but a few difficult (for me) moves. At one station, we had to get up from doing flutter kicks without using our hands. I did this, but not easily.
9 AM

Dog Walking 22:06 [2] 1.51 km (14:38 / km)
shoes: INOV8 TrailRoc 235

Took Elray to Mack Porter Park, where we ambled along and did lots of sniffing. The temperature was in the upper 40's, with a breeze, and it was kind of chilly. Time to dig out the hats and gloves.
6 PM

Yoga 1:18:00 [0]

Restorative.

Sunday Oct 23, 2016 #

11 AM

Dog Walking 54:02 [3] 5.02 km (10:46 / km)
shoes: INOV8 TrailRoc 235

Watkins Mill. Kept up a really good pace.

Saturday Oct 22, 2016 #

8 AM

Orienteering 11:02 [4] * 0.8 km (13:47 / km)
spiked:11/11c shoes: INOV8 TrailRoc 235

The Gruber Gym minicourse at Ft. Leavenworth. A liitle chilly, and I did this to warm up. I was pretty happy with the results--I did a little hesitation in a few places, but I also ran (slogged) about half the course. So, that was good.
9 AM

Orienteering 1:20:36 [4] ** 5.5 km (14:39 / km)
spiked:7/7c shoes: INOV8 TrailRoc 235

The Long Course at Ft. Leavenworth. Lots of fun. Trails were narrow, rocky, muddy, in places. There were a bunch of horses in back of me going from 4 to 5. I just walked the whole course, but made it vigorous, so I'm pretty happy with the result. Apple cider when we finished. Susie and Connie put on a fun time, and OK helped out which was good. We had electronic punching, and the controls were all in the right places. I also got an old copy of the Burr Oak Woods map from Dick L. and talked with Mike S. about vetting the Possum Trot.

Friday Oct 21, 2016 #

9 AM

Workout 1:00:00 [3]
shoes: Skechers GoFit

Weekly workout with my trainer. Lots of agility work today, and lots of upper body.
12 PM

Dog Walking 22:03 [3] 2.03 km (10:52 / km)
shoes: INOV8 TrailRoc 235

Took Elray to recycling, then on to Riverfront Park. Shorter than usual.

Thursday Oct 20, 2016 #

9Round 32:00 [4]
ahr:118 max:135 shoes: Skechers GoFit

Some challenging moves today.
9 AM

Dog Walking 29:08 [3] 2.52 km (11:34 / km)
shoes: INOV8 TrailRoc 235

We went to Jesse James for the counter-clockwise loop. It was about 50 degrees with a very brisk wind, and an occasional raindrip. So we walked very briskly, and only had a few sniffy stops. I wore my hoodie which felt really good, and Elray, with the wondrous fur coat, pranced most of the way. It is her time of year. We met no one--people must be wimpy in Kearney.

Wednesday Oct 19, 2016 #

8 AM

9Round 32:00 [4]
ahr:118 max:137 shoes: Skechers GoFit

This seemed like a hard day. The last 30 seconds of each round was tacked onto the 30-seconds between rounds for a minute of very vigorous stuff. No wall squats between rounds today.

Tuesday Oct 18, 2016 #

8 AM

9Round 32:00 [4]
ahr:115 max:141 shoes: Skechers GoFit

My arm is still sore from yesterday's flu shot. I can't remember that happening before. I increased my CHOW score today to 125 for the jab, cross, roundkick. We ended with an entire minute of flutter kicks. My quads felt the pain.
9 AM

Dog Walking 31:00 [1] 1.89 km (16:24 / km)
shoes: INOV8 TrailRoc 235

Mack Porter Park. We ambled along, and I let Elray a lot more sniffing than usual.

Monday Oct 17, 2016 #

8 AM

9Round 32:00 [4]
ahr:112 max:138 shoes: Skechers GoFit

First side was fairly easy, but the workout made up for it on the return side. Got 118 on the CHOW today, which was jab, cross, roundkick.
6 PM

Yoga 1:11:06 [0]

Restorative.

Sunday Oct 16, 2016 #

11 AM

Dog Walking 1:02:31 [3] 5.29 km (11:49 / km)
shoes: INOV8 TrailRoc 235

Clockwise at Watkins Mill to the overlook and back. Kept up a good pace--stopped only for the 3P's, a drink, and 3 tables coming and going. A beautiful day, if a little warm.

Saturday Oct 15, 2016 #

9 AM

9Round 32:00 [3]
ahr:110 max:126 shoes: Skechers GoFit

Good and steady--not too aerobic, but a lot of strength training with medicine balls and dumbbells.
10 AM

Dog Walking 30:22 [2] 2.7 km (11:15 / km)
shoes: INOV8 TrailRoc 235

Jesse James Park. We went clockwise for a change, which meant I did a little gasping for breath while climbing the hill at the end.

Friday Oct 14, 2016 #

9 AM

9Round 32:00 [3]
ahr:108 max:125 shoes: Skechers GoFit

Harder than the HR data indicates.
10 AM

Dog Walking 46:26 [2] 2.5 km (18:34 / km)
shoes: INOV8 TrailRoc 235

Not sure about the time and/or distance. My Fitbit lost its power.

Thursday Oct 13, 2016 #

9 AM

9Round 32:00 [4] ***
ahr:119 max:135 shoes: Skechers GoFit

Today was the 5th Annual Kick event for breast cancer, so I wore my new Kick shirt, and did lots of kicking--in excess of 2750 kicks during the 32 minutes. I had planned on walking Elray afterward, but I'm glad I didn't bring her, as my legs are toast. We did round kicks, side kicks, shin kicks, donkey kicks, fire hydrant kicks, toe taps, etc., and the last round was flutter kicks, which was the worst. My quads were doing a silent scream.

Wednesday Oct 12, 2016 #

9 AM

9Round 32:00 [3]
ahr:115 max:132 shoes: Skechers GoFit

So far, the easiest day this week. Still, some challenging moves.
5 PM

Workout 1:00:00 [3]
shoes: Skechers GoFit

Workout with my trainer.

Tuesday Oct 11, 2016 #

9 AM

9Round 32:00 [4]
ahr:121 max:138 shoes: Skechers GoFit

Slightly easier than yesterday.
10 AM

Dog Walking 41:30 [2] 3.21 km (12:56 / km)
shoes: INOV8 TrailRoc 235

Watkins Mill with Elray. We went out-and back counterclockwise to the sixth bridge. We hadn't gone this way most of the summer because of no water.

Monday Oct 10, 2016 #

11 AM

9Round 32:00 [5]
ahr:125 max:145 shoes: Skechers GoFit

An unusual time of day, but I had my allergy shot beforehand, and then had to do my 30 minutes of waiting to make sure I didn't die. Anyway, it was really a hard one today. I almost maxed out my HR at three of the stations, and none of them were easier. Even 8, where you hit the speed bag, required the opposite hand holding a dumbbell straight out. I did feel really good when I finished.
6 PM

Yoga 1:16:20 [0]

Restorative.

Sunday Oct 9, 2016 #

3 PM

Dog Walking 45:29 [3] 3.68 km (12:22 / km)
shoes: INOV8 TrailRoc 235

Clockwise at Watkins Mill to the second bridge and back.

Saturday Oct 8, 2016 #

Note

We took a field trip to what had been billed as the Missouri Prairie Foundation exhibition and board meeting near Cole Camp. We walked Elray around on the prairie, but we never got in contact with MPF, although there was a lot of conservation dept. stuff there.

On the way back, we stopped at the Bothwell Lodge State Historic Site, something we had never seen but driven by numerous times. We walked around the mansion, and walked Elray along a trail. It was almost like orienteering, very rocky and treacherous in places. Also, we were supposed to be following the red blazes, but somehow got on a different trail and our half-mile ended up being more like a mile and a half. Then we drove home. The best part was that Elray did not stress out in the car like she usually does.

Friday Oct 7, 2016 #

9 AM

9Round 32:00 [3]
ahr:110 max:132 shoes: Skechers GoFit

During the first part of this session, my heart rate monitor wasn't working. I really think my HR was higher than 132 during the first two stations. Anyway, at the last round, we held plank position for a minute, only with our feet up on the wall. Challenging, but I did it.
10 AM

Dog Walking 31:20 [3] 1.6 mi (19:35 / mi)
shoes: INOV8 TrailRoc 235

After recycling, Elray and I went to the Riverfront trail.

Thursday Oct 6, 2016 #

9 AM

9Round 32:00 [3]
ahr:112 max:135 shoes: Skechers GoFit

Needed some modifications, but a good, all over workout.
10 AM

Dog Walking 15:04 [2] 1.0 km (15:04 / km)
shoes: INOV8 TrailRoc 235

Rainy day. I took Elrey to Lions Park for the first time, and she enjoyed doing lots of sniffing.

Wednesday Oct 5, 2016 #

9 AM

9Round 32:00 [4]
ahr:116 max:135 shoes: Skechers GoFit

Started off pretty easy, but got harder as it went along. I also got my new kick shirt for next week.
10 AM

Dog Walking 32:09 [3] 2.49 km (12:55 / km)
shoes: INOV8 TrailRoc 235

Jesse James Park.
5 PM

Workout 1:00:00 [3]
shoes: Skechers GoFit

Workout with Jared. Tonight we did Firewalkers going up the ramp. Also, we ended with lots of arm and core stuff. My shoulders may be sore tomorrow.

Tuesday Oct 4, 2016 #

8 AM

9Round 32:00 [4]
ahr:113 max:132 shoes: Skechers GoFit

My heart rate got up about like yesterday's, but it seemed harder today.

Monday Oct 3, 2016 #

9 AM

9Round 32:00 [3]
ahr:115 max:131 shoes: Skechers GoFit

Lots of round kicks for the CHOW today. It made my legs sore, but I think I can beat 70 tomorrow.
10 AM

Dog Walking 27:39 [2] 2.0 km (13:50 / km)
shoes: INOV8 TrailRoc 235

We went to Mack Porter Park and mostly just ambled. We did walk down where it appeared they were putting a new road or trail, and saw both sides, except that you would get really wet in the creek following it.
6 PM

Yoga 1:16:00 [0]

Restorative. I hadn't been to class in three weeks because of my trip, and I had a difficult time focusing--I kept thinking about what I had to do the next day.

Sunday Oct 2, 2016 #

10 AM

Dog Walking 1:04:10 [3] 5.3 km (12:06 / km)
shoes: INOV8 TrailRoc 235

Elray and I walked at Watkins Mill. All the way to the overlook, where we stopped a few minutes and overlooked, the walked back. We also did three tables and jumps in each direction, and kept up a pretty good pace.

Saturday Oct 1, 2016 #

Note

I've waited a week, so it must be time for true confessions, and then forget about it.

My performances back east the last two weekends ranged from mostly mediocre to downright disgusting on the last day, which is why I hadn't logged. Last Saturday I got completely lost on the Long, which was actually the most lost I have ever been in my life. I have gone off the map several times, but never to the extent of totally blowing it. I'm still not sure where I was, except that it was miles away. Afterward, I thought about not doing orienteering anymore, since I had been so stupid and incompetent, but more thought made me decide to put this behind me, because I don't have to prove anything to anyone but myself, and usually it is so much fun.

Anyway, I have decided to not dwell on the mistakes, whatever they might be, but to think of the positives. Firstly, my Fitbit told me I walked over 28,000 steps last Saturday, and I got a new badge for climbing over 145 stories in one day. The good thing here is I was hungry and dehydrated, but never really tired, so my physical stamina was good and my conditioning program must be working. The other good thing was that I never panicked because I knew I would be able to get back somehow.

Now on to better stuff.
C • Hard Map 2
9 AM

9Round 32:00 [4]
ahr:113 max:133 shoes: Skechers GoFit

Too much time off. Now I need to get back into the groove.
10 AM

Dog Walking 33:00 [3] 2.0 mi (16:30 / mi)
shoes: INOV8 TrailRoc 235

After 9Round and recycling, I took Elray to Riverfront Trail, and we did a mile down and a mile back. Good weather.

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