Training Log Archive: possumIn the 31 days ending Dec 31, 2016:
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| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2016 #
9 AM
9Round 32:00 [4]
ahr:107 max:132 shoes: Skechers GoFit
Probably the easiest day this week, but still a good workout.
10 AM
Dog Walking 28:34 [2] 2.08 km (13:44 / km)
shoes: INOV8 TrailRoc 235
After recycling, we went to Riverfront Park, and walked to the road and back. Nice, except for more wind than I expected, which was cold on the hands and face. Surprisingly, we saw no one else on a really nice day.
Friday Dec 30, 2016 #
8 AM
9Round 32:00 [4]
ahr:118 max:136 shoes: Skechers GoFit
Burpee Friday.
10 AM
Orienteering 2:18:33 [2] 4.88 km (28:23 / km)
shoes: INOV8 Bare Grips
Finished putting out flagging at Burr Oak Woods, and moved a couple of flags from Wednesday. Beautiful day in the woods.
Thursday Dec 29, 2016 #
8 AM
9Round 32:00 [4]
shoes: Skechers GoFit
Not too sore from yesterday. Lots of Burpees.
Wednesday Dec 28, 2016 #
8 AM
Workout 1:02:12 [4]
ahr:113 max:163 shoes: INOV8 TrailRoc 235
We stepped things up a bit at my weekly workout. Lots of balance stuff. Then I got to push the sled with 80 (!) pounds on it. Pushing forward, then pulling back, three sets alternating with going up the ramp. I'm thinking sore quads tomorrow.
10 AM
Orienteering 2:51:49 [3] 7.87 km (21:50 / km)
shoes: INOV8 Bare Grips
Putting out flagging at Burr Oak Woods for an event next March. I had hoped to get all of them outt today while the weather was good, but I must have dropped my flagging. Got to 219 and couldn't find it, drove back to my last parking place. It wasn't there. Gave up and met Bob in Liberty at Perkins. I still have a half dozen controls, but at least they are fairly close together.
It felt good to be out in the woods. I have really neglected physical activity with social activities and bad weather.
It felt good to be out in the woods. I have really neglected physical activity with social activities and bad weather.
Tuesday Dec 27, 2016 #
9 AM
9Round 32:00 [5]
ahr:119 max:148 shoes: Skechers GoFit
Tough Day.
Sunday Dec 25, 2016 #
10 AM
Dog Walking 17:53 [2] 1.23 km (14:32 / km)
ahr:109 max:118
About 48 degrees, but very windy and humid. Both entrances to Mack Porter are barricaded, so we went to Jesse James, and walked around and saw all the decorated Christmas trees, because doggie girls need walking even when it's wet and windy. We were the only ones there.
Friday Dec 23, 2016 #
9 AM
9Round 32:00 [5]
ahr:119 max:146 shoes: Skechers GoFit
Definitely the most difficult day this week, but it is Burpee Friday. Also lots of pushups.
After 9Round, I went to recycling, with the thought of walking Elray at the park. It was raining, and a brisk, cold wind, so we only stayed out about 15 minutes, and I didn't count it, since it was kind of like our every early morning walk. Then I came home to roast Prime Rib, since we are having our personal Christmas today.
After 9Round, I went to recycling, with the thought of walking Elray at the park. It was raining, and a brisk, cold wind, so we only stayed out about 15 minutes, and I didn't count it, since it was kind of like our every early morning walk. Then I came home to roast Prime Rib, since we are having our personal Christmas today.
Thursday Dec 22, 2016 #
9 AM
9Round 32:00 [3]
ahr:111 max:131 shoes: Skechers GoFit
I thought this was my best effort so far this week. Only a little sore from yesterday.
Wednesday Dec 21, 2016 #
9 AM
9Round 32:00 [3]
ahr:109 max:129 shoes: Skechers GoFit
A little bit more difficult today.
3 PM
Workout 1:00:00 [3]
ahr:115 max:137 shoes: INOV8 TrailRoc 235
Workout with Jared. I did really well on the agility drills tonight, even some tricky ones, so at least my head was working. Heavier weights again.
Tuesday Dec 20, 2016 #
9 AM
9Round 32:00 [2]
ahr:99 max:115 shoes: Skechers GoFit
Very good to work out after about five days. I must be addicted, because I was feeling like a slug. Not supposed to sweat, so I took it slow and easy.
Saturday Dec 17, 2016 #
1 PM
Note
We had a glaze of ice last night, so our usual 15-minute walk this morning was on grass instead of the road. Then it started snowing, so I put dinner in the oven and Bob and I took Elray out to walk around our six acres for at least half and hour (the oven buzzer was going when we got back in, and I'm not sure for how long). Anyway we walked around through the woods to try and get dog smell everywhere to dissuade the deer from taking up residence in our woods again. Elray really enjoyed herself, since it was lightly snowing, but the north wind had set up which made going that direction not much fun facing into it. Otherwise, about 21 degrees, and we were dressed ok.
Friday Dec 16, 2016 #
9 AM
9Round 32:00 [4]
ahr:116 max:141 shoes: Skechers GoFit
Burpee Friday. Lots of Burpees. My HR was the highest at Round 9 which is somewhat unusual. We did inchworm down, plank up, inchworm back, and stand up. It was a really long three minutes.
10 AM
Dog Walking 25:22 [2] 1.58 km (16:03 / km)
shoes: INOV8 TrailRoc 235
After recycling, went to the trail by the old tennis courts, and walked to the new tennis courts and back with a little side trail. About 30 degrees, but the wind made it feel colder.
Thursday Dec 15, 2016 #
9 AM
Workout 32:00 [4]
ahr:111 max:131 shoes: Skechers GoFit
Tough last round. Raising the feet with a medicine ball made my quads burn.
Wednesday Dec 14, 2016 #
9 AM
9Round 32:00 [4]
ahr:120 max:144 shoes: Skechers GoFit
Hard to get going this morning, but my workout was good. Today I could do all the moves.
3 PM
Workout 1:00:00 [4]
shoes: Skechers GoFit
Lots of exercises that stabilized the knees from all directions. Heavier weights again. On some of them, I speeded up the reps.
Tuesday Dec 13, 2016 #
8 AM
9Round 32:00 [4]
ahr:111 max:152 shoes: Skechers GoFit
Better CHOW today, I got to 30 repetitions. I couldn't do the Mountain Climbers/Pushups with my feet up on the wall, but the rest was ok.
After 9Round, I took Elray to the park, but the wind was really cold, so we had an abbreviated walk, which I didn't count as exercise, only shivering.
After 9Round, I took Elray to the park, but the wind was really cold, so we had an abbreviated walk, which I didn't count as exercise, only shivering.
Monday Dec 12, 2016 #
8 AM
9Round 32:00 [4]
ahr:116 max:139 shoes: Skechers GoFit
Round 2 was a shoulder workout, using weights for triceps kickbacks for 3 minutes. That is a long time. The CHOW at round 5 was getting on hands and knees, jumping up and doing two shin kicks on the bag, then repeat. I managed 24, but I was out of breath. The deep breathing must have helped--when I had my allergy shot afterward, I was 20-30 cc greater than usual on the exhale.
6 PM
Yoga 1:14:00 [0]
Restorative
Sunday Dec 11, 2016 #
Note
Registration for the Score-O's at Heartland. Stayed in, stayed warm, and even got to count the money before coming home.
Saturday Dec 10, 2016 #
10 AM
Orienteering 32:00 [4]
ahr:114 max:138 shoes: Skechers GoFit
New program for the HRMs. Lots of Burpees, and the challenge was punching the bag for three minutes in push-up position., I did 311, and was very happy about that.
11 AM
Dog Walking 25:10 [2] 1.57 km (16:02 / km) +6m 15:44 / km
Riverfront Trail after recycling. Elray was intent on doing as much sniffing as possible, which gave me quite an upper body workout. Not as cold, but the wind was uncomfortable.
Friday Dec 9, 2016 #
10 AM
Orienteering 38:32 [3] * 2.08 km (18:32 / km) +67m 15:57 / km
ahr:108 max:126 shoes: INOV8 Bare Grips
Putting out controls at Heartland for Sunday's Score-O. Really cold, with snow all over the ground. I went pretty slow going up (and down) the steep hillsides. Otherwise, pretty easy navigation, and good to get out with map in hand.
Thursday Dec 8, 2016 #
Note
I took a day off for a massage and Christmas shopping with Mary Ann. We had a good time.
Wednesday Dec 7, 2016 #
8 AM
9Round 32:00 [5]
ahr:130 max:162 shoes: Skechers GoFit
My chest strap monitor has been working strangely for several weeks now, so I got a new one today. Hope this helps. Surprisingly aerobic.
9 AM
Dog Walking 18:43 [2] 1.23 km (15:13 / km)
shoes: INOV8 TrailRoc 235
Jesse James Park. We cut it short because it was cold, windy, and snowing. We walked around and saw all the decorated Christmas trees, and I was glad to see they didn't put out the snowman that freaked Elray out last year.
3 PM
Workout 1:00:00 [3]
shoes: Skechers GoFit
Workout with my trainer. Tonight I graduated from the 1-1/2 inch ropes to the 2-inch ropes. It's also 10 feet longer. I interspersed this with going up the ramp and got my HR up to 157. Otherwise, agility, lots of upper body. Hope I'm not too sore tomorrow.
Tuesday Dec 6, 2016 #
9 AM
9Round 32:00 [4]
ahr:109 max:139 shoes: Skechers GoFit
Got 357 punches in on the CHOW today, besting yesterday's 305. Lots of squats and lunges today.
10 AM
Dog Walking 32:09 [2] 1.84 km (17:28 / km)
shoes: INOV8 TrailRoc 235
Mack Porter Park. Cold wind from the north made it unpleasant, even with the sun shining. And I had a senior moment and dropped my keys. Retraced my steps and couldn't find them. Fortunately, some one else was out walking (unusual here) and let me use their phone. As Bob was riding to the rescue, I finally found the keys. Elray and I walked up and down the road a few times waiting, and then Bob arrived. He had gone to the wrong park, getting Mack Porter mixed up with Jesse James. In their own way, they are both bandits.
Monday Dec 5, 2016 #
9 AM
9Round 32:00 [5]
ahr:130 max:168 shoes: Skechers GoFit
A really tough day, and Round9 was especially hard.
6 PM
Yoga 1:15:00 [0]
Restorative
Sunday Dec 4, 2016 #
10 AM
Dog Walking 1:02:55 [2] 4.51 km (13:57 / km)
shoes: INOV8 TrailRoc 235
Watkins Mill. Cold and wet.
Saturday Dec 3, 2016 #
9 AM
Orienteering 3:22:59 [4] ** 15.05 km (13:29 / km) +232m 12:31 / km
spiked:17/21c shoes: INOV8 TrailRoc 235
Score-O at Fort Leavenworth. Twenty controls, and I one extra that was on the Rogaine course for extra credit. I was really tired (over 25,000 steps so far today) but got them all. I really navigated to all of them, but some were not exactly where they indicate because this is a pretty rough map, and at 1:15000. At control 11, I should have picked a better route choice, but found it after a really hairy climb down a steep brush-covered slope. Then I had to wait almost 10 minutes for a long coal train to go by.
Going to 20, I saw a Rogaine control, but it was a down and up on a steep brush-covered slope, so I didn't go there, but coming back I saw a trail through the brush, and went over and picked it up.
No. 13 was supposed to be edge of vegetation, so I looked and it was very vegetated, couldn't see it, and went into a parking lot up above, and there it was along with the water stop and a bin of candy, so I ate a Reese's Peanut Butter Cup, which was really good by this point in time.
No. 7 was on a creek, with lots of brushy vegetation, and I had to turn around and run around the creek to the other side.
No. 2 was flat on the ground and hard to see, but in the right place.
All in all, lots of fun, lots of exercise running with a map, and always good to know that I still have some endurance. Next time I'll bring my inhaler.
Going to 20, I saw a Rogaine control, but it was a down and up on a steep brush-covered slope, so I didn't go there, but coming back I saw a trail through the brush, and went over and picked it up.
No. 13 was supposed to be edge of vegetation, so I looked and it was very vegetated, couldn't see it, and went into a parking lot up above, and there it was along with the water stop and a bin of candy, so I ate a Reese's Peanut Butter Cup, which was really good by this point in time.
No. 7 was on a creek, with lots of brushy vegetation, and I had to turn around and run around the creek to the other side.
No. 2 was flat on the ground and hard to see, but in the right place.
All in all, lots of fun, lots of exercise running with a map, and always good to know that I still have some endurance. Next time I'll bring my inhaler.
Friday Dec 2, 2016 #
9 AM
9Round 32:00 [5]
ahr:117 max:145 shoes: Skechers GoFit
Burpee Friday, and really hard today. Round 1 had 1 Burpee in the rotation, Round 2, 2 Burpees, etc. up to 9 Burpees on Round 9, then holding plank position for the rest of the three minutes. And the Burpees had add-ons, like in-and-outs or rockhoppers. Anyway, I got somewhat dizzy at Round 7 (7 Burpees, reverse lunge with shin kick, 5x each leg, then repeat) and had to stop for a few moments and hold on to the bag. Good that Round 8 was a little easier, except for the 8 Burpees with mountain climbers.
10 AM
Dog Walking 26:51 [2] 215.0 km (7 / km)
shoes: INOV8 TrailRoc 235
Riverfront Park after recycling. They moved all the waste containers from the tennis courts, which makes picking up after the pet a problem. We drove back to town when we finished to Lions Club Park.
Thursday Dec 1, 2016 #
9 AM
Orienteering 55:00 [3]
shoes: INOV8 TrailRoc 235
Walked the new trails in Burr Oak Woods with the park manager and my Garmin. Some were mowed yesterday, and easy to follow. One area wasn't, it was flagged, however. These are new trails originally designed just as fire breaks, but the park manager thought it would be good to make them park of the trail system. I agree.
3 PM
9Round 32:00 [4]
ahr:118 max:145 shoes: Skechers GoFit
A different time of day. Butt and upper legs sore from yesterday. Must have either been the bridges on the exercise ball, or the four trips walking backwards up the ramp with the sandbag. I did lots of squats and lunges today with the soreness.