Training Log Archive: possumIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
11 AM
9Round 32:00 [5]
ahr:115 max:131 shoes: Skechers GoFit
Late to 9Round again, because I had to take Bob to Shawnee Mission Hospital again for his post-op. Things are mostly ok.
A little busy at 9Round when I got there, so I started on Round 9, which was holding plank position for the whole three minute round. Which I did, and which made holding a plank later for 30 second seem really easy. Lots of lunges and Burpees today.
A little busy at 9Round when I got there, so I started on Round 9, which was holding plank position for the whole three minute round. Which I did, and which made holding a plank later for 30 second seem really easy. Lots of lunges and Burpees today.
7 PM
Bicycle 25:31 [4] 6.33 mi (4:02 / mi)
ahr:117 max:167
I was feeling cold, but I couldn't bring myself to doing HIIT again tonight, so I picked a longer workout, Quicksilver. Rolling hills. I'm not cold now.
It's been a week since I signed up for the challenge. I miss my Merlot and chocolate.
It's been a week since I signed up for the challenge. I miss my Merlot and chocolate.
Thursday Mar 30, 2017 #
11 AM
9Round 32:00 [5]
ahr:116 max:138 shoes: Skechers GoFit
We got up at 0330, so Bob could go to the hospital for eye surgery. Then we finally had breakfast about 1000, and I got to the gym at 1120. Working out at this time of day felt odd, and I was the only one there, so Michael really pushed me, and he's a Marine. I'm glad I got my workout in, however. Then, when we got home, the moving van was moving our new neighbors in across the street, and I got to walk Elray since she hadn't been out since I walked her this morning at 0400.
5 PM
Bicycle 17:55 [5] 4.42 mi (4:03 / mi)
ahr:118 max:136
Fruitdale with three 20-sec. HIIT's. Riding in general was a little easier; I'm adapting, but the HIIT wipes me out. Way ahead of the pacer.
Wednesday Mar 29, 2017 #
9 AM
9Round 32:00 [4]
ahr:107 max:127 shoes: Skechers GoFit
Lots of punching routines today, and lunges.
3 PM
Workout 1:00:00 [3]
Workout with my trainer. Tonight I did the sled, the big ropes, many trips up the ramp, and several balance sets. I got pretty sweaty. (Is sweat pretty?)
Tuesday Mar 28, 2017 #
9 AM
9Round 32:00 [3]
ahr:104 max:124
Somewhat easier than usual. I'm not sore today, either.
5 PM
Bicycle 22:28 [5] 4.01 mi (5:36 / mi)
ahr:123 max:155
Bent Spoke. Lots of hills.
Monday Mar 27, 2017 #
9 AM
9Round 32:00 [4]
ahr:109 max:135 shoes: Skechers GoFit
Didn't feel all that great, and I'm a little sore, but much better. On the bright side, I slept better last night than any time this last week. I only got 44 on the CHOW today--shuffle with a medicine ball between two markers, and tap the ball to the floor on each shuffle. It did get my heart rate up, as did one round where I worked with Michael.
3 PM
Bicycle 19:38 [5] 4.42 mi (4:27 / mi)
ahr:121 max:136
I did the Fruitdale circuit. Started out with about a 2 minute warmup. Then did three 20-second bouts of HIIT with about a minute recovery in between. I'm still trying to catch my breath. This was really intense.
6 PM
Yoga 1:14:00 [0]
Restorative.
Sunday Mar 26, 2017 #
Note
(rest day)
My midsection was still very sore, so I didn't do much. Walked Elray around three times, and did some map updates.
Saturday Mar 25, 2017 #
9 AM
9Round 32:00 [4]
ahr:107 max:125 shoes: Skechers GoFit
Sore today from situps and pushups. The gym was really busy.
Friday Mar 24, 2017 #
9 AM
9Round 34:00 [5]
ahr:120 max:137 shoes: Skechers GoFit
Today was the first day of the Six-Week Challenge. I was weighed, measured, and scanned. Didn't much like the numbers for weight or fat %, but I liked having a 59-year old body better than a 73-year old body.
First we did a minute each of pushups and situps, then on to the special challenge workout. At the end of six weeks we get to do all this again. I did 36 situps, but I had thought I would do well on them. The surprise (pleasant) was that I did 32 pushups. Wow! It really got my heart rate up. Each round was three minutes of one activity, like squat kicks, or plank Spidermans. Glad when that was over, and I could turn in my numbers. I may have to give up my red wine and chocolate (except for Easter) for the six weeks. So sad.
First we did a minute each of pushups and situps, then on to the special challenge workout. At the end of six weeks we get to do all this again. I did 36 situps, but I had thought I would do well on them. The surprise (pleasant) was that I did 32 pushups. Wow! It really got my heart rate up. Each round was three minutes of one activity, like squat kicks, or plank Spidermans. Glad when that was over, and I could turn in my numbers. I may have to give up my red wine and chocolate (except for Easter) for the six weeks. So sad.
5 PM
Bicycle 11:00 [4] 3.3 mi (3:20 / mi)
ahr:111 max:147
I did the Coastal Run. Since I haven't been on the bike for quite a while, I wanted to take easy. I was almost 8 minutes ahead of the pacer.
Thursday Mar 23, 2017 #
8 AM
9Round 32:00 [4]
ahr:104 max:124 shoes: Skechers GoFit
Not as aerobic as some, but pretty balanced. I'm still a little sore from Monday and gardening, but much better.
2 PM
Dog Walking 1:00:00 [2]
shoes: INOV8 TrailRoc 235
Multitasking, I took Elray all around the property, redoing the trails, etc. for the O'Bunny. Bob plants trees, and cuts trees down, and I haven't updated for several years. I still need to walk all around, and change some of the features. Elray liked going through the woods and sniffing new sniffs.
Wednesday Mar 22, 2017 #
10 AM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
Unusual time for a workout, but this is spring break. Pushed the sled today and it was pretty heavy. Also, the hip thrusts were really tough, but some of that is because my quads and glutes are really sore, probably from gardening on Monday and Tuesday.
3 PM
9Round 32:00 [4]
ahr:100 max:132 shoes: Skechers GoFit
Still sore. Lots of planks and plank variations. In a moment of mental lapse, I signed up for the Challenge which starts on Friday.
Tuesday Mar 21, 2017 #
9 AM
9Round 32:00 [4]
ahr:105 max:126 shoes: Skechers GoFit
Lots of Burpees today. Also, with two rounds, I got to run to the mailbox and back. Just a little practice running.
Monday Mar 20, 2017 #
8 AM
9Round 32:00 [4]
ahr:111 max:138 shoes: Skechers GoFit
Good start to Monday morning. The CHOW was at the first round today--squat deep enough to touch the BOSU with your butt, stand up and throw the medicine ball and catch it. That's one. I managed 77, but had to stop and catch my breath a few times.
6 PM
Yoga 1:15:04 [0]
Restorative. I hadn't been there in over a month, and it felt really good to be back.
Saturday Mar 18, 2017 #
9 AM
9Round 32:00 [4]
ahr:110 max:132 shoes: Skechers GoFit
A very busy place this morning. Easier than the last couple of days, but I still felt very worked out.
8 PM
Orienteering 1:08:50 [4] *** 3.1 km (22:12 / km)
spiked:8/11c shoes: INOV8 TrailRoc 235
Nite-O at Shawnee Mission Park. After I finished registration, I did the long course.
First the really bad news. I mispunched on the first control, which was quite a surprise, since I thought I had it. I must have hit a control on the short course instead. One advantage of going slow, is that I almost always check the codes, but I messed up on this one. I did make sure to check codes for the rest of the course.
I was off on 4, but relocated and lost about 4 minutes. Then 8, which was really tough. I knew where I was all the time, but couldn't see any ditches where they should be on the map. After relocating, I went back to the same place again, and this time tackled the vegetation and got it.
The good stuff. I'm a visual person, so at a disadvantage at night. Still, my bearings were all good except for 4. Also, I kept moving pretty well. The time is pretty good for me.
First the really bad news. I mispunched on the first control, which was quite a surprise, since I thought I had it. I must have hit a control on the short course instead. One advantage of going slow, is that I almost always check the codes, but I messed up on this one. I did make sure to check codes for the rest of the course.
I was off on 4, but relocated and lost about 4 minutes. Then 8, which was really tough. I knew where I was all the time, but couldn't see any ditches where they should be on the map. After relocating, I went back to the same place again, and this time tackled the vegetation and got it.
The good stuff. I'm a visual person, so at a disadvantage at night. Still, my bearings were all good except for 4. Also, I kept moving pretty well. The time is pretty good for me.
Friday Mar 17, 2017 #
3 PM
9Round 32:00 [5]
ahr:120 max:140 shoes: Skechers GoFit
I went this afternoon because we needed to make a trip to Planter's this morning. And this was a really tough one on Burpee Friday. Lots of Burpees, and on two of the rounds, I had to run to the mailbox and back in addition to the other stuff. On Round 6 I maxed out my heart rate, and had to stop for about 15 seconds to get it down.
Thursday Mar 16, 2017 #
9 AM
9Round 32:00 [5]
ahr:117 max:134 shoes: Skechers GoFit
A really hard workout, and I'm kind of upper-body sore from yesterday. Angela was the trainer, and she really gets onto you for correct form. I feel very happy to have done it.
Wednesday Mar 15, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:132 shoes: Skechers GoFit
Got to 9Round while Pam was still the trainer. She kept me moving.
4 PM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
Workout with my trainer. Lots and lots of upper body. He's trying to keep the range of motion and strength in my shoulders.
Tuesday Mar 14, 2017 #
9 AM
9Round 32:00 [5]
ahr:115 max:134 shoes: Skechers GoFit
A little late today because Bob took me to breakfast as a thank you for doing his taxes. Michael was the trainer and he is tough. We substituted sparring in for one of the rounds, and the last round was a killer. My CHOW from yesterday is still third highest. Pretty good for the old girl.
Monday Mar 13, 2017 #
9 AM
9Round 32:00 [4]
ahr:110 max:125 shoes: Skechers GoFit
The CHOW for this week--lay on the floor with feet in the air, and crunch up with a medicine ball to touch the toes. I cranked out 111, and, now at least for a short time, am the leader.
Sunday Mar 12, 2017 #
4 PM
Dog Walking 38:11 [2] 2.85 km (13:24 / km)
shoes: INOV8 TrailRoc 235
After spending a good portion of the day working on income taxes, Elray and I were both in need of some exercise. We went to Watkins Mill and did an out an back going counter-clockwise for a change. The wind made it feel cold, and this direction is more in the woods. We went to the fifth bridge, then came back. Very few people out and about.
Saturday Mar 11, 2017 #
Note
Except for hauling water and cups to the water stop, today was just sitting in the cold and doing registration for Burr Oak Woods. Pretty good turnout considering the weather. I got cold, but not nearly as bad as Blue and Gray.
Friday Mar 10, 2017 #
10 AM
Orienteering 45:00 [3] 1.85 km (24:19 / km)
shoes: INOV8 Bare Grips
Putting out controls at Burr Oak Woods for tomorrow's event.
Thursday Mar 9, 2017 #
9 AM
9Round 32:00 [4]
ahr:112 max:131 shoes: Skechers GoFit
Lots of ab work today.
10 AM
Dog Walking 28:29 [2] 1.45 km (19:39 / km)
shoes: INOV8 TrailRoc 235
Mack Porter park. The park is still closed, so we parked in the church parking lot, walked the road, did the circuit, and walked back. Nice day.
3 PM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
I did my usual Wednesday workout with my trainer today. Lots of the tough stuff--ropes, sled, etc.
Wednesday Mar 8, 2017 #
9 AM
9Round 32:00 [4]
ahr:115 max:134 shoes: Skechers GoFit
Balance stuff today on the Bosu, and the last round used a Swasher for V-ups, rowboats, and flutter kicks. That was brutal.
10 AM
Dog Walking 25:35 [2] 1.2 km (21:19 / km)
shoes: INOV8 TrailRoc 235
More sniffing, less walking at the Riverfront Trail. It was good that I work out--I had to pick up a 52 lb dog and put her back in the car.
Tuesday Mar 7, 2017 #
9 AM
9Round 32:00 [4]
ahr:110 max:132 shoes: Skechers GoFit
After not going to 9Round for a week, my gluteals were really sore from yesterday. And I added to it by doing lots of squats and lunges today.
10 AM
Dog Walking 19:23 [2] 1.2 km (16:09 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Jesse James Park for a fairly short walk. She was panting in the car like we were going to Texas, but she enjoyed the walk after we got there, and was pretty calm on the way home.
Monday Mar 6, 2017 #
8 AM
9Round 32:00 [4]
ahr:115 max:140 shoes: Skechers GoFit
Tough workout today. I almost gave it a five. The CHOW was three hits on the bag and a surrender, and I managed 34 in the three minutes, but maxed out my heart rate in the process.
Sunday Mar 5, 2017 #
9 AM
Orienteering race 1:27:23 [4] *** 3.3 km (26:29 / km) +54m 24:29 / km
spiked:13/15c shoes: INOV8 Bare Grips
Day 2 of the Armadill-O. I thought I did a little better today. One major mistake, and one bobble. The worst part of the day was a bad route choice from 2 to 3. I got completely wrapped up in multiflora and couldn't move forward or backward. It took several minutes to get myself out of this.
The biggest mistake was on 5. I hit the stream too far west, where there was a control not mine. I did recognize that this was the correct stream, and went the right direction. I saw a second control, not mine, but the third time was the charm.
At another control, I was about 50 feet to the left, but looked over and saw it. I lost a little time going to 13, because I was about a third of the way there, thought I was going to 12, turned around, saw 12 and went about 20 feet when it occurred to me that I had already been there. So I turned around again and went for 13.
Except for the multiflora debacle, I thought my route choices were pretty good today, and I felt much better about this weekend. After Georgia, I was really bummed. I can now be more hopeful about the next meet.
The biggest mistake was on 5. I hit the stream too far west, where there was a control not mine. I did recognize that this was the correct stream, and went the right direction. I saw a second control, not mine, but the third time was the charm.
At another control, I was about 50 feet to the left, but looked over and saw it. I lost a little time going to 13, because I was about a third of the way there, thought I was going to 12, turned around, saw 12 and went about 20 feet when it occurred to me that I had already been there. So I turned around again and went for 13.
Except for the multiflora debacle, I thought my route choices were pretty good today, and I felt much better about this weekend. After Georgia, I was really bummed. I can now be more hopeful about the next meet.
Saturday Mar 4, 2017 #
11 AM
Orienteering race 1:48:21 [4] *** 3.7 km (29:17 / km) +81m 26:24 / km
spiked:11/12c shoes: INOV8 Bare Grips
Day 1 of the Armadill-O. Except for a very bad screwup on control 5, my navigation was ok. My route choices could have been better in several instances, however. Worried about starting off and having trouble, I really took the long way around to 1, following trails. My plan for 5 was ok, but I didn't recognize when I had gone too far. So I finally relocated back at the fence corner and trail, where I had been before. This time I had no trouble getting there.
After leaving 5, I could feel a really ouchy sticker in my right big toe. When I got to the road, I stopped, and spent about 5 minutes removing my shoe, and pulling the sticker out of my toe. Then putting the shoe back on. No problems after that, and the vegetation wasn't as bad as the model.
After leaving 5, I could feel a really ouchy sticker in my right big toe. When I got to the road, I stopped, and spent about 5 minutes removing my shoe, and pulling the sticker out of my toe. Then putting the shoe back on. No problems after that, and the vegetation wasn't as bad as the model.
Friday Mar 3, 2017 #
4 PM
Orienteering 33:40 [3] *** 1.7 km (19:48 / km)
spiked:8/9c shoes: INOV8 Bare Grips
After driving from Austin to Sulphur Springs to Cooper Lake, we stopped at packet pickup and I did the model. I should have worn my gaiters and, instead, my right leg around the ankle got really scratched up. Lesson learned. I wore my gaiters Saturday & Sunday.
I was a little slow getting started, because I knew something was wrong. Duh! I always wear my compass on my left thumb, and I had put it on the right. The only control I wasn't spot on was 3. I was avoiding dark green and was a little too far north, but corrected and went around the south and west sides of the depression. After that, ok. Which was really helpful, since I had such a disaster in Georgia. Although the model went to 14, I quit after getting to 9. The model was really helpful in portraying the terrain.
I was a little slow getting started, because I knew something was wrong. Duh! I always wear my compass on my left thumb, and I had put it on the right. The only control I wasn't spot on was 3. I was avoiding dark green and was a little too far north, but corrected and went around the south and west sides of the depression. After that, ok. Which was really helpful, since I had such a disaster in Georgia. Although the model went to 14, I quit after getting to 9. The model was really helpful in portraying the terrain.
Wednesday Mar 1, 2017 #
10 AM
Hiking 2:00:00 [3] 5.0 mi (24:00 / mi)
shoes: INOV8 TrailRoc 235
I did a lot of walking around while on vacation in Texas, but this was pretty major, so I am going to log it. Distance and time are estimates, but pretty close. We met with Bob's brother & sister-in-law at Lake Austin, had breakfast in the gazebo, and did our walk. We walked one side of the lake (really more like a river, but they call it a lake) with a little side trip up to see Barton Springs. Then crossed over the bridge and walked back down the other side to another bridge. It was a longer walk than I have done in a while, and, especially on the return side, we kept up a good pace.