Training Log Archive: possumIn the 31 days ending May 31, 2017:
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Wednesday May 31, 2017 #
9 AM
Workout 1:00:00 [3]
ahr:101 max:144 shoes: Skechers Walkers
Pulled the sled one direction, and pushed it back. Three times across the gym. Lots of balance stuff. Maybe that will help me with Yoga.
Tuesday May 30, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:135 shoes: Skechers GoFit
During Round 1, my chest strap monitor quit. It started again after about two minutes. While it was out, I activated my Fitbit, and it had my heart rate as 115 average and 153 max. Who knows? Anyway the CHOW was at Round 2 and it was how many Burpees can you do in three minutes? I did 32 and felt like that was sufficient. Then I went to the dentist and had an old (over 60 years) filling redone.
6 PM
Yoga 1:04:00 [3]
Mostly flow and sun salutations. Really sweaty. I managed most of the stuff, but had to stand next to the wall for a few poses, because of fear of falling. Really got some good stretches.
Monday May 29, 2017 #
9 AM
Dog Walking 54:16 [2] 4.2 km (12:55 / km)
shoes: Skechers Walkers
Beautiful weather, so Elray and I had a fairly long walk at Watkins Mill clockwise from parking to the overlook and back. This way she can get a couple of drinks on the way.
Sunday May 28, 2017 #
10 AM
Dog Walking 31:30 [2] 2.13 km (14:47 / km)
shoes: Skechers Walkers
Jesse James Park.
Saturday May 27, 2017 #
8 AM
9Round 32:00 [4]
ahr:105 max:125 shoes: Skechers GoFit
I finished just as a very wet storm arrived. Lots of squats today.
Friday May 26, 2017 #
9 AM
9Round 32:00 [4]
ahr:112 max:133 shoes: Skechers GoFit
Burpee Friday, but not quite as many Burpees as usual. My Fitbit had the numbers as an average 122 and a max of 150.
10 AM
Dog Walking 22:04 [2] 1.39 km (15:53 / km)
shoes: Skechers GoFit
Riverside trail from the old tennis courts (soon to be Skateboard and Pickleball courts) to the new tennis courts.
Thursday May 25, 2017 #
8 AM
9Round 32:00 [3]
ahr:110 max:126 shoes: Skechers GoFit
Took it a little easy today. After my workout, I collected my prize from the challenge, had my picture taken with the cash, and went and had a massage. It's a really good day.
Wednesday May 24, 2017 #
9 AM
Workout 1:00:00 [3]
ahr:108 max:151 shoes: Skechers Walkers
Used heavier weights with the arm exercises. Also pulled the sled and did the ropes.
Tuesday May 23, 2017 #
8 AM
9Round 32:00 [4]
ahr:111 max:126 shoes: Skechers GoFit
Not as tough as yesterday, but some of the moves were difficult, like the Mountain Climbers and pushups on the BOSU at Round 9.
I had just started Round 9 when Pam, today's trainer, congratulated me on winning the challenge. I didn't expect to win, and was literally floored on the floor with the BOSU. So I won half the pool. Using the money for massages sounds like a winning idea to me. This (and the six pounds of fat that I lost) made it worthwhile to give up wine and chocolate for six weeks. And do lots of pushups.
I had just started Round 9 when Pam, today's trainer, congratulated me on winning the challenge. I didn't expect to win, and was literally floored on the floor with the BOSU. So I won half the pool. Using the money for massages sounds like a winning idea to me. This (and the six pounds of fat that I lost) made it worthwhile to give up wine and chocolate for six weeks. And do lots of pushups.
Monday May 22, 2017 #
8 AM
9Round 32:00 [5]
ahr:116 max:137 shoes: Skechers GoFit
Tough workout today. Duane was the trainer and he really pushed me.
Sunday May 21, 2017 #
10 AM
Dog Walking 50:52 [2] 3.76 km (13:32 / km) +37m 12:54 / km
ahr:119 shoes: Skechers Walkers
We hadn't been to Watkins Mill in awhile, so the trip out took 28 minutes, while the trip back only took 22, because The Little Hound wanted to sniff everything. Really windy on the dam, but really nice in the woods. We only went to the swim beach and back because I have a big picking and planting day.
Saturday May 20, 2017 #
9 AM
Orienteering 3:19:55 [3] 13.71 km (14:35 / km) +199m 13:36 / km
ahr:99 max:124 shoes: INOV8 TrailRoc 235
Adventure race at Ft. Leavenworth. I knew I needed to do the shooting, canoing, and puzzling early, since it might be closed by the time I got back into the area. I picked up a few controls, then hit the paintball adventure. Since I was wearing a contact in my right eye, it messed up my depth perception a bit. Also, I hadn't shot a gun of any kind in a really long time, but after a little practice sighting in, I got my five paint cans.
I picked up a couple more controls and went to Lake Smith. Both the canoe and kayak were out, so I waited. I've been in lots of canoes, but never been in a kayak. Since I was solo, they wanted me to take the kayak. When the guy got in with the kayak, he was showing me how to get out of one, and he dumped and broke the paddle in half. So I went out in the kayak with half a paddle. But it was ok. Then I went for the basketball shooting, and I was really bad at that. Afterwards, I did my puzzle which was more in my area of expertise. After that, everything else was orienteering.
I picked off all the controls. A few were in high grass, and I fell once on some slick mud. Also I shortcutted with a trail that was really wet from about seven inches of rain in the last two days. Finally, I had two controls to go. Trouble. No. 4 was in lots of nasty brush, and I looked all over for it on the concrete spillway. In the process I dropped my map, then tried retracing my steps to find it, but couldn't, so I decided to go on, since I only had one more control, the Buffalo Soldier Monument, and I knew where that was. Then I saw No. 4. So I fought my way back up the hill, and reeled it back in in a thicket of poison ivy, and went on my way to No. 1 and the finish. And today I qualified for my jersey, and ate a hot dog and a cookie.
Lots of fun.
I picked up a couple more controls and went to Lake Smith. Both the canoe and kayak were out, so I waited. I've been in lots of canoes, but never been in a kayak. Since I was solo, they wanted me to take the kayak. When the guy got in with the kayak, he was showing me how to get out of one, and he dumped and broke the paddle in half. So I went out in the kayak with half a paddle. But it was ok. Then I went for the basketball shooting, and I was really bad at that. Afterwards, I did my puzzle which was more in my area of expertise. After that, everything else was orienteering.
I picked off all the controls. A few were in high grass, and I fell once on some slick mud. Also I shortcutted with a trail that was really wet from about seven inches of rain in the last two days. Finally, I had two controls to go. Trouble. No. 4 was in lots of nasty brush, and I looked all over for it on the concrete spillway. In the process I dropped my map, then tried retracing my steps to find it, but couldn't, so I decided to go on, since I only had one more control, the Buffalo Soldier Monument, and I knew where that was. Then I saw No. 4. So I fought my way back up the hill, and reeled it back in in a thicket of poison ivy, and went on my way to No. 1 and the finish. And today I qualified for my jersey, and ate a hot dog and a cookie.
Lots of fun.
Friday May 19, 2017 #
9 AM
9Round 32:00 [4]
ahr:126 max:152 shoes: Skechers GoFit
Burpee Friday. We did enhanced Burpees during the last 30-seconds of each round. My other heart rate monitor had an average of 105 and a maximum HR of 126. It is time to charge the battery.
10 AM
Dog Walking 29:06 [3] 2.01 km (14:29 / km)
shoes: Skechers Walkers
After 9Round and recycling, Elray and I went to the Riverfront trail, and walked from the old tennis courts to the road. It appears that they are putting in a skateboard park in part of the old tennis courts. The good news is that they finally provided a waste container.
Thursday May 18, 2017 #
8 AM
9Round 32:00 [3]
ahr:105 max:118 shoes: Skechers GoFit
Not a hard workout, but I'm pretty sure my heart rate got higher than that. It must be time to recharge my battery.
9 AM
Orienteering 2:15:00 [3] 2.5 km (54:00 / km)
shoes: Skechers Walkers
Mapping the cave at Park University. Lots of walking and measuring.
Wednesday May 17, 2017 #
8 AM
9Round 32:00 [3]
ahr:108 max:128 shoes: Skechers GoFit
Easier today, which is good, since I'm still sore from Monday and Tuesday, and will be seeing my trainer this afternoon. Still, a good overall workout.
9 AM
Dog Walking 23:45 [2] 1.7 km (13:58 / km)
shoes: Skechers Walkers
Clockwise at Jesse James Park. Because Elray and an Irish Setter seemed to have issues, we took a couple of detours through the disc golf course. The second half we kept up a really good pace, and I got a lot of upper body in hanging on to the dog.
3 PM
Workout 1:00:00 [3]
shoes: Skechers Walkers
After about ten minutes of agility drills, we worked upper body for more than half an hour. Then finished with some lower body and pushing the sled.
Tuesday May 16, 2017 #
Note
Wonderful news. After 9Round, I drove to Parkville University for a meeting with Alisha, the new person in charge. Such a difference from the one last year. Alisha is good with us using the underground; she even took me through it in her car. I will have to come back with my wheelie thing and draw it, since my Garmin will not be working. It will be a great venue, with all the columns and parking lots. Then we drove around to see the boundaries of the university. I will need an addition to my base map, but now I have a plan. She is checking to see how many acres are encompassed.
8 AM
9Round 32:00 [5]
ahr:118 max:137 shoes: Skechers GoFit
Two hard days in a row. Today was the 100 day. Every station had 100 of something, with an add on. Really hard was 4 with 100 right round kicks, 6 with 100 left round kicks, 7 with 100 shin kicks, and 9 with 100 flutter kicks. Somewhere in there was also 100 squats. What more could they do tomorrow? I did manage to get all my rounds completed.
6 PM
Yoga 1:07:58 [3]
Not Hot Yoga, but plenty sweaty. Lots of sun salutations and breathing. And I got to stretch everything.
Monday May 15, 2017 #
8 AM
9Round 32:00 [5]
ahr:122 max:144 shoes: Skechers GoFit
Today, 6 of the 9 rounds were challenges. I did really well. On a few of them, I rested during the 30-second breaks to get my heart rate down. Like Round One, where I did 147 squats and throwing the medicine ball in the air in three minutes. It didn't get easier.
Saturday May 13, 2017 #
8 AM
9Round 32:00 [4]
ahr:113 max:131 shoes: Skechers GoFit
Six of the rounds used weights today--two with dumbells, two with a medicine ball, one with a kettlebell, and one where you had to push a tire across the floor and back. That was tough. We also did the run outside to the mailbox and back during the 30-second break, which got my heart rate up.
9 AM
Dog Walking 34:42 [2] 2.36 km (14:42 / km)
shoes: Skechers Walkers
Early this morning when I took Elray out for her first walk of the day, I tried out my new shoes. I had her bring in the newspaper, which she hates to do, so she runs so she can get rid of it faster. I had tried this a few times when wearing my Crocs, but not a good idea. My new shoes did great on the 90 meter race to the house.
So I wore them to Jesse James Park. We kept a good pace, except for stopping and watching four guys playing Disc Golf tee off on the last tee. As a lifelong Frisbyterian, Elray got pretty excited about it. My new shoes felt like walking on air.
So I wore them to Jesse James Park. We kept a good pace, except for stopping and watching four guys playing Disc Golf tee off on the last tee. As a lifelong Frisbyterian, Elray got pretty excited about it. My new shoes felt like walking on air.
Friday May 12, 2017 #
Note
A very nice day off. My daughter took me to some place seven miles south of Eudora, and way out in the country, for a massage. Almost deep tissue, I could really feel it. Then we did shopping and lunch.
Between the massage and Trader Joe's, we went to T J Maxx, and we both bought some Skechers walking shoes. Not too sure of the actual name since they were cheap and not in the box, but they say air-cooled memory foam. They are our new dog walking shoes. Slip-ons, and they feel great. They don't make the model of trail shoes I have been wearing, so I can now save them just for sprint races.f
Between the massage and Trader Joe's, we went to T J Maxx, and we both bought some Skechers walking shoes. Not too sure of the actual name since they were cheap and not in the box, but they say air-cooled memory foam. They are our new dog walking shoes. Slip-ons, and they feel great. They don't make the model of trail shoes I have been wearing, so I can now save them just for sprint races.f
Thursday May 11, 2017 #
9 AM
9Round 32:00 [3]
ahr:105 max:122 shoes: Skechers GoFit
Easier than most.
Wednesday May 10, 2017 #
8 AM
9Round 32:00 [4]
ahr:105 max:129 shoes: Skechers GoFit
Pretty easy, except for rounds 2, 4, and 9. Round 2 was 3 minutes of doing rows, front raises and side raises with a dumbbell while in pushup position. Round 4 included plank jack punches and plank ups, and 9 was the Pilates 100 followed by 5 repetitions of 4 Russian twists and an ab tuck. I also got my heart rate up some by running to the mailbox and back during one break. It was difficult to get very enthusiastic this morning. I'm glad I'm taking a break on Friday.
9 AM
Dog Walking 23:34 [2] 1.51 km (15:36 / km) +9m 15:09 / km
ahr:105 shoes: INOV8 TrailRoc 235
Took Elray for an out-and-back from the old tennis courts to the new tennis courts.
3 PM
Workout 1:00:00 [3]
Workout with my trainer. Lots of power stuff--ropes, pulling the sled, etc.
Tuesday May 9, 2017 #
8 AM
9Round 32:00 [4]
ahr:106 max:127 shoes: Skechers GoFit
A little easier than usual, but lots of pushup-type stuff. I'm not as sore today, and my knee seems better, although still a bit uncomfortable.
9 AM
Dog Walking 15:01 [1] 0.63 km (23:50 / km)
shoes: INOV8 TrailRoc 235
Mack Porter Park. We took it really slow and I let Elray do lots of sniffing. I'll sweat enough later with gardening.
6 PM
Yoga 1:15:00 [2]
Flow, but it felt like hot yoga. We were all dripping by the end of class. We did sun salutations, and lots of balance stuff, flowing all the time.
Monday May 8, 2017 #
8 AM
9Round 32:00 [4]
ahr:108 max:132 shoes: Skechers GoFit
Shoulders and chest were sore this morning, which is probably a residual from last Friday's pushup challenge. Also, my right knee was sore on the lower inside, so I tried to not stress it. The first five stations were pretty easy, but that changed coming back down the last four. Plankups, Spiderman plank walks, etc. The CHOW was at station 8--2 hits on the speed bag and an up-down. I got 33.
9 AM
Dog Walking 33:01 [2] 2.14 km (15:26 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Jesse James Park. I had planned to hold a map and do an old course with her, since we had incredible weather, but with a sore knee, ditched that idea. I also cut the walk a little bit short. Coming back along the northern side of the pond, we got attacked four times by a mockingbird. It is good to be strong at those moments, when a strong dog decides to do a quick pivot and lunge, and she's tethered to you.
Sunday May 7, 2017 #
10 AM
Orienteering race 46:12 [4] ** 4.0 km (11:33 / km) +27m 11:10 / km
max:140 spiked:14/15c shoes: INOV8 TrailRoc 235
A beautiful day for an O' meet at Burcham Park in Lawrence, hosted by OK. Blair set the course, which was a lot of fun. I did the long--4 km. I did a fair amount of running, more than I have done in a couple of years, mostly on grass and asphalt. I tried to not run a lot on concrete.
One little glitch, which probably cost me a minute. On leg 5-6, I started up the wrong path, but figured it out pretty fast, and ran back and cut across on the grass to the right trail. Otherwise, no problems, and I feel good.
Since I finished so early, I met Bob and we had lunch at Cheddar's. I ate dessert today, a mni chocolate trifle cake. Very small.
One little glitch, which probably cost me a minute. On leg 5-6, I started up the wrong path, but figured it out pretty fast, and ran back and cut across on the grass to the right trail. Otherwise, no problems, and I feel good.
Since I finished so early, I met Bob and we had lunch at Cheddar's. I ate dessert today, a mni chocolate trifle cake. Very small.
Saturday May 6, 2017 #
11 AM
Orienteering race 33:00 [4] ** 2.1 km (15:43 / km)
spiked:16/15c shoes: INOV8 TrailRoc 235
My time was something under 33 minutes, but I don't have the exact number, since we couldn't use the printer for splits. Paul was setting up in Antioch Park and discovered no electricity in our shelter. The battery was in Lawrence, and he figured that Mike and Mary had probably left. A fun course--I messed up on the 1-2 leg. Tricky trails, and I was trying to get a feel for the scale--1:3000. I did ok on the rest of the course.
Friday May 5, 2017 #
9 AM
9Round 54:00 [5]
ahr:120 max:154 shoes: Skechers GoFit
Today was the day of reckoning for the 6-week challenge, and I had signed up for a 0700 time slot. I got there, and no one was there, so I waited until 0715, then went home and ate breakfast (eggs, toast, melon, and three cups of coffee). Then I went back at 0900, and got tested.
Mostly good news. I lost 5-1/2 lb, and gained 1/2 lb of muscle. This is pretty amazing for old women. I also lost 1-1/2 inches around the hips, which is a great place to lose butterfat.
Then, on to the workout. I did really well on my one minute pushups and situps. At the first round, I hit 110% of my maximum heart rate, and had to take a three-minute rest before hitting the rest of the workout. I improved on all but Round 3, which is three minutes of situps, with a jab-cross. Down a little, probably because I had already done the one-minute situp challenge.
This was brutal. I just close my eyes and pretend I'm a machine. The results were better than I expected, so I will try to keep cutting back on the food and doing some HIIT. I will start eating some chocolate and drinking some red wine. I have really missed them, but I haven't had as much foot pain.
Mostly good news. I lost 5-1/2 lb, and gained 1/2 lb of muscle. This is pretty amazing for old women. I also lost 1-1/2 inches around the hips, which is a great place to lose butterfat.
Then, on to the workout. I did really well on my one minute pushups and situps. At the first round, I hit 110% of my maximum heart rate, and had to take a three-minute rest before hitting the rest of the workout. I improved on all but Round 3, which is three minutes of situps, with a jab-cross. Down a little, probably because I had already done the one-minute situp challenge.
This was brutal. I just close my eyes and pretend I'm a machine. The results were better than I expected, so I will try to keep cutting back on the food and doing some HIIT. I will start eating some chocolate and drinking some red wine. I have really missed them, but I haven't had as much foot pain.
Thursday May 4, 2017 #
9 AM
9Round 32:00 [3]
ahr:100 max:122 shoes: Skechers GoFit
Very sore gluteals, maybe from pushing the sled and many trips up the ramp. Since I will be tested tomorrow, I tried to take it a little easier today on the arm muscles.
10 AM
Dog Walking 21:06 [2] 1.14 km (18:31 / km)
shoes: INOV8 TrailRoc 235
Took Elray to Mack Porter Park. We did the woods circuit , plus the lollipop stick, then back. I let her sniff a little more than usual, since we hadn't been there in quite some time.
5 PM
other 1:10:00 [3]
Weeded the blueberries, and they really look good.
Wednesday May 3, 2017 #
9 AM
9Round 32:00 [5]
ahr:115 max:135 shoes: Skechers GoFit
Today was intense. Brian was the trainer and we had unpleasant stuff like pushup walks and star V-ups. Plus up-downs and skaters all done with weights. I'm still sweating.
3 PM
Workout 1:00:00 [3]
ahr:106 max:149 shoes: INOV8 TrailRoc 235
Workout with my trainer. Lots of moves which required balance, and pushing the sled.
Tuesday May 2, 2017 #
8 AM
9Round 32:00 [4]
ahr:114 max:133 shoes: Skechers GoFit
Not quite as tough as yesterday, but I didn't do the CHOW. Kept up a good pace.
9 AM
Dog Walking 32:00 [2] 1.4 mi (22:51 / mi)
shoes: INOV8 TrailRoc 235
Walked the Elray at Jesse James Park. It was really good to see the sun shining, not raining, not too windy. Ground is still pretty wet.
6 PM
Yoga 1:15:00 [2]
New yoga class. Billed as "flow". Lots of really deep stretches, strength work, and balance. Challenging, but doable.
Monday May 1, 2017 #
8 AM
9Round 32:00 [5]
ahr:118 max:143 shoes: Skechers GoFit
Started out easy, but didn't stay that way. I maxed out my heart rate again today. The CHOW was donkey kicks with bringing the knee all the way back down in between. I managed 182, but my left hamstring felt like it was going to cramp, or I think I could have done 200.