Training Log Archive: possumIn the 31 days ending Jul 31, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | ||||||||||||||||||||||||||||||||||||||||
Monday Jul 31, 2017 #
Note
Then I went and had a massage. Wonderful!
8 AM
9Round 32:00 [4]
ahr:114 max:128
Pretty tough. I only managed 22 on the CHOW, since I had to modify. It was two jumping lunges plus two hammer curls, and since I don't jump, I double up on the lunges.
Sunday Jul 30, 2017 #
9 AM
Dog Walking 26:29 [3] 2.13 km (12:26 / km)
shoes: INOV8 TrailRoc 235
Wore my trail shoes to Jesse James Park. An absolutely beautiful morning--it was in the 70's (sixty degrees when I first took Elray out for her first morning walk), but we only saw two workers, one walker, and one fisher person. What a waste of the weather. No other dogs. I again did a few jogs--somewhat longer distances than last time--and the last jog I did was basically towing a 52-lb dog.
Saturday Jul 29, 2017 #
8 AM
9Round 32:00 [5]
ahr:110 max:136 shoes: Skechers GoFit
A really busy gym this morning. Some tough moves, e.g. Spiderman pushups.
9 AM
Dog Walking 29:05 [2] 2.02 km (14:24 / km)
shoes: Skechers Walkers
When I first took Elray out this morning, it was only 61 degrees. By the time we took our longer walk, it was in the seventies with a really nice breeze. A wonderful day. We walked to the road and back after recycling.
Friday Jul 28, 2017 #
8 AM
9Round 32:00 [5]
ahr:115 max:136 shoes: Skechers GoFit
Lots of Burpees. It's Burpee Friday. Also, Pam had us working very hard on our 30-seconds between rounds. We used weights, bands, a medicine ball, and the big exercise ball.
9 AM
Orienteering 2:30:00 [2]
shoes: INOV8 TrailRoc 235
Mapping at the underground. Checked a bunch of stuff I had done before, and found one mistake, plus one area I hadn't put on the map. It's really a maze down there. Almost done. One more check--probably next Thursday when I'll be close to the area again, anyway.
Thursday Jul 27, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:130
Steady, but not really hard. I need to buy a new mouse.
Wednesday Jul 26, 2017 #
8 AM
Workout 1:00:00 [3]
shoes: Skechers Walkers
Weekly workout with my trainer. Lots of upper body and balance stuff, most of which included working the core. A few moves designed to strengthen the muscles around and attached to the knees.
Tuesday Jul 25, 2017 #
8 AM
9Round 32:00 [4]
ahr:111 max:128 shoes: Skechers GoFit
Not too hard today, but pretty steady.
9 AM
Dog Walking 28:47 [3] 2.13 km (13:31 / km) +15m 13:03 / km
ahr:112 max:144
Elray and I went walking at Jesse James Park. I actually did about half a dozen short jogs during the walk where it was level. On the last one, I almost had to tow her (I had her tethered to me), so I figured she was getting hot and needed to cool down. I managed to get my heart rate up pretty well, despite quite a bit of congestion. Good walk.
6 PM
Yoga 1:05:00 [3]
The Flow class that I missed last week. Really hot and sweaty tonight, but I did ok. Except that I didn't do the headstand.
Monday Jul 24, 2017 #
8 AM
9Round 32:00 [4]
ahr:110 max:124 shoes: Skechers GoFit
Lots of squats and legwork today, but not too hard until the last round. 150 flutter kicks, then finish out the three minutes with crunchy frogs. I finished the 150 flutter kicks just as the three minute bell rang. Very sore. But, yeah, no crunchy frogs.
Sunday Jul 23, 2017 #
8 AM
Orienteering race 56:52 [4] ** 3.2 km (17:46 / km)
spiked:18/20c shoes: INOV8 TrailRoc 235
Kansas State Champs at Washburn University in Topeka. Great venue and Gene had made a great map. I helped out with set up, then started early, since I'm slow. And I forgot to use my inhaler. Bad me.
Good navigation until I got to the 9-10 leg. I had a really hard time trying to see the no. 10 circle, and it threw me off, so I had to relocate. Satisfied with my route choices otherwise. Going to 18 ok, when a woman stopped me to question where we were, and where I was going, which got me distracted again, but not as bad as going to 10.
Afterward, I helped to pick up controls. I only had to pick up three, but one included a five-gallon bucket of potting soil to carry back. Then we all went to lunch.
I had spent the night before with my daughter in Lawrence, so it was altogether a great weekend.
Good navigation until I got to the 9-10 leg. I had a really hard time trying to see the no. 10 circle, and it threw me off, so I had to relocate. Satisfied with my route choices otherwise. Going to 18 ok, when a woman stopped me to question where we were, and where I was going, which got me distracted again, but not as bad as going to 10.
Afterward, I helped to pick up controls. I only had to pick up three, but one included a five-gallon bucket of potting soil to carry back. Then we all went to lunch.
I had spent the night before with my daughter in Lawrence, so it was altogether a great weekend.
Saturday Jul 22, 2017 #
8 AM
9Round 35:30 [4]
ahr:113 max:130 shoes: Skechers GoFit
We had an extra round today--Austen, the trainer, played this country song called "Tip it Up", and we spent three minutes doing Russian twists, except that every time the song said "tip it up" we had to do a crunchy kick. That was a long three minutes. I had Elray in the car, in the shade, with all the windows open, and I could see her by running to the window at round 9 between all the rounds.
9 AM
Dog Walking 22:28 [2] 1.32 km (17:01 / km)
shoes: Skechers Walkers
After 9Round and recycling, we walked at the Riverfront Trail. Since I hadn't walked Elray all week because of the heat, I let her sniff as much as she wanted and we ambled along. It was already upper 80's, so we only went to the new tennis courts and back.
Friday Jul 21, 2017 #
8 AM
9Round 32:00 [5]
ahr:116 max:130 shoes: Skechers GoFit
Burpee Friday and several tough moves in addition to lots of Burpees.
Thursday Jul 20, 2017 #
8 AM
9Round 32:00 [5]
ahr:114 max:142 shoes: Skechers GoFit
An extra challenge today. On Round 5, I did 214 donkey kicks on the big bag. That got my heart rate up, as well as rounds 6 & 7.
Wednesday Jul 19, 2017 #
8 AM
Workout 1:00:00 [3]
shoes: Skechers Walkers
Jared, my trainer, was back from vacation, but had torn his left pec, so he showed me the moves with his right arm. Lots of upper body stuff.
Tuesday Jul 18, 2017 #
8 AM
9Round 32:00 [4]
ahr:113 max:137 shoes: Skechers GoFit
It felt a bit odd because I had missed three days in a row, and I seldom do that. I did this week's CHOW, which was round kicks on a vertical bag,, and got 187 in three minutes. Not shabby.
9 AM
Orienteering 1:45:00 [2]
shoes: Skechers Walkers
Mapping at the underground. Today I started from the north entrance.
Sunday Jul 16, 2017 #
9 AM
Dog Walking 46:07 [2] 3.63 km (12:42 / km)
shoes: Skechers Walkers
Elray and I went to Watkins Mill, and walked to the swimming beach and back. Out took 25 minutes, and back took 21, including two rock tables and a water stop. Pretty warm, but with good cloud cover, but not much breeze.
Saturday Jul 15, 2017 #
8 AM
Orienteering race 1:04:22 [3] ** 3.3 km (19:30 / km)
spiked:9/10c shoes: INOV8 TrailRoc 235
Meet at Bonner Springs Park. I totally blew the first control by going waaay to the west. Then I had to figure out where I was and relocate. After that, OK. We had to run around the small lake about three times. It was really good to get out, and not too hot this morning. After I got home, my right knee started hurting. Not good.
Friday Jul 14, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:131 shoes: Skechers GoFit
Lots of Burpees on Burpee Friday. Got a little light-headed on Round 5. Need to track my blood pressure more closely to see if I still need to be on medication.
9 AM
Dog Walking 21:37 [2] 92.64 km (14 / km)
shoes: Skechers Walkers
Elray and I walked on the Riverfront Trail after recycling. Then we went shopping for fresh kibble.
Thursday Jul 13, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:128 shoes: Skechers GoFit
Pouring rain outside, nice and dry to exercise inside. Finished up a little sweaty and then went to the eye doctor.
Wednesday Jul 12, 2017 #
8 AM
9Round 32:00 [4]
ahr:108 max:134 shoes: Skechers GoFit
Harder than the heart rate would indicate with moves like squats on an upside-down BOSU. An extra challenge this week--a squat and shin kick counted as one. I did 87 in the three minutes. My trapezoid and deltas were sore today--I'm not sure whether it was yesterday's workout or last night's yoga.
Tuesday Jul 11, 2017 #
8 AM
9Round 32:00 [4]
ahr:113 max:132 shoes: Skechers GoFit
Kicking the bag while on your knees is tough and takes balance. Also, crunchy frogs really target the mid-section.
9 AM
Orienteering (Mapping) 1:40:00 [2]
shoes: Skechers Walkers
Worked on mapping the Parkville Univ. underground. Great day for it--we are under a heat advisory, so being in a cave makes sense. Also no worries about UVA an UVB.
6 PM
Yoga 1:05:00 [3]
Went to the all-session, mostly flow yoga class. Very intense and sweaty. I hadn't been for almost a month, and struggled a bit.
Monday Jul 10, 2017 #
8 AM
9Round 32:00 [4]
ahr:107 max:128 shoes: Skechers GoFit
Not too hard today, but a new move on Round 9 was really hard to do. This week's CHOW was on Round 8--10 hits on the speed bag and 5 squat pulses. I managed 20 in three minutes.
Sunday Jul 9, 2017 #
Note
I spent about 2 hours in the garden, first picking blueberries and a few other things, which was not too tough. Then, I started weeding between the asparagus and the tomatoes and peppers. Lots of really noxious weeds and grass which had gotten out of hand, so it took some muscle to pull. When I got finished, I didn't feel very good, and barely made it to the house. Really light-headed and dizzy. I don't know if it was a sudden drop in blood pressure, too much heat, or I ran out of blood sugar, but I didn't feel too great the rest of the day, and even laid down for about a half hour, which I seldom do. I will try to stay out of the heat the next few days.
Saturday Jul 8, 2017 #
8 AM
9Round 32:00 [5]
ahr:120 max:163 shoes: Skechers GoFit
Another tough day. Lots of plank stuff.
9 AM
Dog Walking 23:59 [2] 1.38 km (17:23 / km)
ahr:106 max:128
After recycling, we went to the Riverfront Trail. A leisurely walk to the new tennis courts and back, and then some agility tricks in the skateboard park.
Friday Jul 7, 2017 #
8 AM
9Round 32:00 [5]
ahr:122 max:140 shoes: Skechers GoFit
A really tough day. Every round but one was only doing one thing for the three minutes, like sit up and jab-cross bag, or donkey kicks. We counted and wrote them down. The one station that wasn't one thing was eight, with the speed bag, and it was ten hits and a Burpee. This counted as one. My heart rate was over 90% for most of the workout.
9 AM
Orienteering (Mapping) 2:15:00 [2]
shoes: Skechers Walkers
Went to the underground with my base map and walked the southern road. I also did the library section. They had taken out one major road, and several areas were under construction. I also used the trundle wheel to get an estimate of distance. I tried to put in lat-long for the entrances, but my battery must be fried. Now I have an afternoon of working on the map.
Thursday Jul 6, 2017 #
8 AM
9Round 32:00 [3]
ahr:107 max:128 shoes: Skechers GoFit
A really busy gym this morning. The Myzone finally started working again.
9 AM
Dog Walking 35:50 [2] 2.23 km (16:04 / km)
shoes: Skechers Walkers
Elray and I went to Jesse James Park. We had a short stop when we saw another doodle, because doodle-to-doodle greetings were in order. We skipped one loop because Elray was getting pretty warm, and there wasn't much shade.
Wednesday Jul 5, 2017 #
8 AM
Workout 1:00:00 [3]
ahr:110 max:145 shoes: Skechers Walkers
I thought I did better than usual today, especially on the agility drills. Not nearly as out of breath when skipping, and no mistakes. Lots of trips up the ramp, and we finished off with a new move with the sled. The last set had 75 pounds on it.
Tuesday Jul 4, 2017 #
Note
I'd planned on taking Elray for a nice long walk today, but it rained all morning into early afternoon. So I worked on my underground map instead. Obviously, I had to use a different method than aerial photos and GPS. After changing a bunch of files around, and literally doing a cut and paste, I think I have a basemap that I can use. I'll try it out later this week.. Then I spent about an hour and a half picking stuff--mostly purple beans and blueberries. I'm pretty tired now.
Monday Jul 3, 2017 #
8 AM
9Round 32:00 [5]
ahr:138 max:165 shoes: Skechers GoFit
A really tough one today. The CHOW was a jumping jack with kick, and I got to 85 in three minutes.
Sunday Jul 2, 2017 #
9 AM
Dog Walking 27:27 [2] 2.16 km (12:42 / km)
shoes: Skechers Walkers
Jesse James Park. Cut it a little short because Elray was getting overheated. Also, I have lots of gardening to do before it gets really hot.
Saturday Jul 1, 2017 #
8 AM
9Round 32:00 [4]
ahr:112 max:145 shoes: Skechers GoFit
Austin was the trainer today, and he was fond of wall sits during the 30-second breaks between rounds. Only they were wall sits keeping the right leg up, next round the left leg, next round on the toes. Lots of squats today. When Heather got in, she said they were having a special strong thing in July, and we got our pictures taken holding the "I am strong" sign. I took a very sweaty picture.