Training Log Archive: possumIn the 31 days ending Mar 31, 2018:
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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 Mar 31, 2018 #
8 AM
9Round 32:00 [4]
ahr:110 max:131
This was pretty much a core day, except for the special challenge on round 6. Four hooks and a Burpee. I did 28. Lots of plank stuff, Russian twists, crunchie frogs.
Friday Mar 30, 2018 #
8 AM
9Round 32:00 [3]
ahr:105 max:115 shoes: Skechers GoFit
Not as aerobic as some, but not easy either. Round 2 with weights in various plank positions was tough, and the last round was holding plank position for the entire three minutes. No Burpess, though, on Friday (unless you dropped from plank position, but I wouldn't do that.)
Thursday Mar 29, 2018 #
8 AM
Workout 1:00:00 [3]
shoes: INOV-8 Trail Talon 225
I had my Wednesday workout with Jared on Thursday, because I had jet lag (in a car?) and lots to do yesterday. We talked about the really steep terrain at Morgan Territory, and how my knees had worked ok. We finished up with a timed session on the rowing machine--I had 2:55 for 500 meters, which was about 5 seconds faster than last time a few months ago.
Wednesday Mar 28, 2018 #
3 PM
9Round 32:00 [4]
ahr:110 max:127 shoes: Skechers GoFit
It had beenover two weeks since 9Round, which is why it seemed hard today. did 212 side plank dips at Round 9, which is the CHOW for the week.
We got home late last night, and it was almost like jet lag, except we were driving. We went through two time zones on Monday, and my fenix 5 never reset., I tried to get it to reset this morning when walking Elray before breakfast, but it didn't work out. So I tried at 9Round, and I am now back to Central Daylight Time, which is great. Also great, typing on a full-size keyboard.
We got home late last night, and it was almost like jet lag, except we were driving. We went through two time zones on Monday, and my fenix 5 never reset., I tried to get it to reset this morning when walking Elray before breakfast, but it didn't work out. So I tried at 9Round, and I am now back to Central Daylight Time, which is great. Also great, typing on a full-size keyboard.
Sunday Mar 25, 2018 #
9 AM
Orienteering 1:26:11 [4] *** 3.6 km (23:56 / km) +90m 21:17 / km
spiked:13/16c shoes: INOV-8 X-Talon 212
Made one really stupid mistake, but it was a 35 minute mistake, which was at least 28 minutes too long. The rest of the course I was ok.
My problem today is the same as on Friday. I need to stop, figure out where I am, and relocate right away, instead of wandering. Crazily all over the place. Something to
work on.
My problem today is the same as on Friday. I need to stop, figure out where I am, and relocate right away, instead of wandering. Crazily all over the place. Something to
work on.
Orienteering 1:26:11 [4] *** 3.6 km (23:56 / km) +90m 21:17 / km
spiked:13/16c shoes: INOV-8 X-Talon 212
Made one really stupid mistake, but it was a 35 minute mistake, which was at least 28 minutes too long. The rest of the course I was ok.
Saturday Mar 24, 2018 #
10 AM
Orienteering 1:10:07 [4] *** 4.5 km (15:35 / km) +115m 13:49 / km
ahr:115 max:148 spiked:13/14c shoes: INOV-8 X-Talon 212
I am much better today. A near perfect run (even though I mostly walked). I was only about 20 feet off on one control, and just about right on on the rest. Yeah. I had told Bob to pick me up about 12:30, and I finished an hour earlier than that, so I walked all the way back to the junction and waited for him. He came through--With coffee and a chicken sandwich.
Friday Mar 23, 2018 #
1 PM
Orienteering 43:22 [3] *** 1.9 km (22:49 / km)
spiked:12/13c shoes: INOV-8 Trail Talon 225
I really messed up today. It was my day for a stupid mistake, after keeping focus for four races. I was doing very well through 5, then lost focus and must have confused 6 and 9. Compounding, I ran around unsuccessfully trying to relocate. Finally, I found 3, and finished the course. I took 20 minutes to find 6, which was probably a loss of16 to 17 minutes. The only good part of the day was that I did well on route choices for the other 12 controls. Now I need to stop dwelling on this and look forward to a better day tomorrow.
Thursday Mar 22, 2018 #
Note
A day off to visit with my brother Paul, and sister-in-law
Jan. We got to their house a bit late because of picking up a score in our front tire. Fixed. Then we spent the day sight-seeing. Lots of interesting historical sights around Auburn and a drive down to the American river confluence. Lots of walking about and a good meal in Auburn.
Jan. We got to their house a bit late because of picking up a score in our front tire. Fixed. Then we spent the day sight-seeing. Lots of interesting historical sights around Auburn and a drive down to the American river confluence. Lots of walking about and a good meal in Auburn.
Wednesday Mar 21, 2018 #
11 AM
Orienteering 1:03:29 [4] *** 2.9 km (21:53 / km) +100m 18:40 / km
ahr:108 max:141 spiked:22/25c
Lots of rain, sometimes heavy, but only a light sprinkle during my race. A bit confused at the start at the 1:4000 scale, a f a few concerns about whether I had got them in order until 7 or 8. I was really glad at the finish that I was ok.
I had to stop and breathe a few times on both trips up a steep hill. I had hoped to break an hour, but didn't make it. I did have a pretty good pace when factoring in the hill climb. Beautiful campus. Lots of fun.
I had to stop and breathe a few times on both trips up a steep hill. I had hoped to break an hour, but didn't make it. I did have a pretty good pace when factoring in the hill climb. Beautiful campus. Lots of fun.
Tuesday Mar 20, 2018 #
Note
A cold, windy, and rainy day. So much for sunny California. The only thing I've done today besides eat, is lots of laundry. At least I didn't have to waste a good day on laundry. Tomorrow is another event. I hope the rain stops or at least, slows down.
Monday Mar 19, 2018 #
10 AM
Orienteering 1:01:27 [4] *** 3.2 km (19:12 / km)
ahr:110 max:147 spiked:15/17c shoes: INOV-8 X-Talon 212
Middle distance coi ese at Pinole Point. Mostly flat. It looked like a lot of white and yellow on the map, but it was difficult footing with all the junk all over the ground. At first, the change in scale was a bit confusing, but I adjusted after a couple of controls. I did ok. The only regret was not beating an hour.
After the race, I attended my second mapping clinic of the meet. Hot some good ideas.
After the race, I attended my second mapping clinic of the meet. Hot some good ideas.
Sunday Mar 18, 2018 #
11 AM
Orienteering 1:41:22 [3] *** 3.2 km (31:41 / km)
spiked:18/20c shoes: INOV-8 X-Talon 212
Not as good as yesterday. We were in overflow
w parking, so I had a hike and fence crossing to get to the assembly area. Then a
2.6 km hike to the start.. the only big mistake was going to 4. There was a large area of dark green, so I aimed off to hit a tr
aol. Unfortunately, there were several tr
ails and I went back and forth on several before finding the correct one.
w parking, so I had a hike and fence crossing to get to the assembly area. Then a
2.6 km hike to the start.. the only big mistake was going to 4. There was a large area of dark green, so I aimed off to hit a tr
aol. Unfortunately, there were several tr
ails and I went back and forth on several before finding the correct one.
Orienteering 1:41:22 [3] 3.2 km (31:41 / km)
shoes: INOV-8 X-Talon 212
Then we got to a very steep area with lots of ups and do
end. I had to be very c
careful and slow, especi
all on the downs. But I had lots of company. After finishing, we h
ad a hike to the shuttle pi ckup, then a shuttle ride back to the assembly area. We also had a few barb wire gene crossings. After do
wnlo
adding,
I got to hike back to parking. But I stayed in the so your limit.
end. I had to be very c
careful and slow, especi
all on the downs. But I had lots of company. After finishing, we h
ad a hike to the shuttle pi ckup, then a shuttle ride back to the assembly area. We also had a few barb wire gene crossings. After do
wnlo
adding,
I got to hike back to parking. But I stayed in the so your limit.
Saturday Mar 17, 2018 #
10 AM
Orienteering 1:20:00 [4] *** 3.3 km (24:15 / km) +110m 20:47 / km
ahr:105 max:150 spiked:15/18c shoes: INOV-8 X-Talon 212
Middle distance at Morgan Territory Regional Preserve. A 500-km walk to the start and a mostly uphill walk from the finish back. Lots of mud. Trashed out my shoes and pants. It was supposed to rain, but the rain held off until I finished.
No major mistakes. I did nothing stupid. How refreshing. Lots of rocks, and alt a feel controls I had to find the right rock, but I knew I was in the correct location. Anyway, I feel very good about my effort.
No major mistakes. I did nothing stupid. How refreshing. Lots of rocks, and alt a feel controls I had to find the right rock, but I knew I was in the correct location. Anyway, I feel very good about my effort.
Thursday Mar 15, 2018 #
Note
We dropped Elray off at doggy day care and went to the Desert animal Garden. This was almost seven kilometers of walking. Later, after picking Elray up, we walked almost three more kilometers around a park.
Wednesday Mar 14, 2018 #
10 AM
Dog Walking 40:10 [3] 2.58 km (15:34 / km)
shoes: INOV-8 Trail Talon 225
We stopped at El Malpais National monument and walked part of the Calderon trail.
Monday Mar 12, 2018 #
8 AM
9Round 32:00 [3]
ahr:105 max:122 shoes: Skechers GoFit
CHOW this week was backward kicks on the bag, which was set up for taller people, but I did 120.
Saturday Mar 10, 2018 #
9 AM
Orienteering 3:37:30 [4] *** 13.37 km (16:16 / km) +280m 14:44 / km
ahr:112 max:153 spiked:19/21c shoes: INOV-8 Trail Talon 225
Orienteering on the Spring Break-Up Olympic course at Ft. Leavenworth. I had a really good time. One major mistake, one minor mistake, and one bad route choice. I also had a bathroom emergency going from 7 to 6, and ran by Fire Station #1, which had a sign for emergency services. So I told the fireman, who was standing outside smoking, that I had need of an emergency rest room, and they graciously let me use it.
This was a much longer course than I would usually do, but all the navigation was really in the long course. So onward. Going from 20 to 19, I got somewhat confused by all the trails--some not on the map--and took the wrong trail. Did I mention this was a bare-bones map? I knew better, I should have checked compass direction, but didn't. I finally clued in that I was on the wrong trail, and turned around and went back to the correct one. At my slow rate of speed, this was about a 15 minute mistake.
Going through the woods from 19 to 21, I got on the wrong creek, but this time I checked early on, and quickly got back on track.
Good navigation from 21 to 17, but a killer hill. I did have to stop and catch my breath a few times.
Just a slow, steady slog to 12. I saw the big white area south of there, set my compass, and headed to 4. Bad route choice. I could see the control from a long ways off, but I had too very hairy stream crossings in between with lots of various types of brush and briars. I had to go a ways south to cross the first stream, and fight off briars to cross the second. Then go back a bit north to pick the control. After that, three easy controls and home.
Lesson learned: Check compass direction when choosing a trail.
This was a much longer course than I would usually do, but all the navigation was really in the long course. So onward. Going from 20 to 19, I got somewhat confused by all the trails--some not on the map--and took the wrong trail. Did I mention this was a bare-bones map? I knew better, I should have checked compass direction, but didn't. I finally clued in that I was on the wrong trail, and turned around and went back to the correct one. At my slow rate of speed, this was about a 15 minute mistake.
Going through the woods from 19 to 21, I got on the wrong creek, but this time I checked early on, and quickly got back on track.
Good navigation from 21 to 17, but a killer hill. I did have to stop and catch my breath a few times.
Just a slow, steady slog to 12. I saw the big white area south of there, set my compass, and headed to 4. Bad route choice. I could see the control from a long ways off, but I had too very hairy stream crossings in between with lots of various types of brush and briars. I had to go a ways south to cross the first stream, and fight off briars to cross the second. Then go back a bit north to pick the control. After that, three easy controls and home.
Lesson learned: Check compass direction when choosing a trail.
Friday Mar 9, 2018 #
9 AM
9Round 32:00 [5]
ahr:112 max:172 shoes: Skechers GoFit
I started on Round 9, which had us pick a slip of paper from the box and do it for 2-1/2 minutes, then pick another paper and do that for a minute through the 30-second break. I started off doing the Ali shuffle, and had to time out a couple of times to get my heart rate under control. Then I finished off with a minute of plank twists. It did get better from there.
10 AM
9Round 23:53 [2] 1.52 km (15:43 / km) +18m 14:50 / km
ahr:101 max:127 shoes: GORUN5
Riverfront Trail. A lot of sniffing going on.
Thursday Mar 8, 2018 #
8 AM
9Round 32:00 [3]
ahr:110 max:120 shoes: Skechers GoFit
I know my heart rate got higher than 120. A new training tool--we used sliders at the last round, and it was hard.
9 AM
Dog Walking 21:11 [2] 1.22 km (17:22 / km) +13m 16:29 / km
ahr:106 max:134 shoes: GORUN5
Jesse James Park. We parked in the disc golf area and walked the back loop.
Wednesday Mar 7, 2018 #
3 PM
Workout 1:00:00 [3]
shoes: GORUN5
Weekly workout with my trainer. Some new types of agility drills and balance. A couple of exercises used heavy enough weights that I went to exhaustion by my third set.
Tuesday Mar 6, 2018 #
8 AM
9Round 32:00 [3]
ahr:105 max:117 shoes: Skechers GoFit
It really felt like I was working somewhat harder than this. Must be time to recharge.
9 AM
Dog Walking 14:06 [2] 0.8 km (17:37 / km)
shoes: INOV-8 Trail Talon 225
Cold, really windy, blowing snow. Not a fun day to walk the dog. We went to Mack Porter and did the woodsy loop, which is about half in the woods. The weather wasn't supposed to get any better today. We saw a flock of robins, perhaps migrating? I don't know how I used to walk my dog without my buffs. I pull it up over the bottom half of my face, and pull my hat down over the top half. Only the eyes show.
Monday Mar 5, 2018 #
8 AM
9Round 32:00 [4]
ahr:110 max:131 shoes: Skechers GoFit
This week's CHOW was punch the bag, do a Burpee. Each time, add a punch. I got up to 21 punches, which is also 21 Burpees.
11 AM
Dog Walking 13:54 [2] 0.7 km (19:51 / km)
shoes: INOV-8 Trail Talon 225
Sunday Mar 4, 2018 #
11 AM
Orienteering race 1:27:14 [4] *** 3.6 km (24:14 / km) +116m 20:52 / km
ahr:112 max:158 spiked:8/9c shoes: INOV-8 X-Talon 212
Not a good route choice to go to 1. I didn't have trouble finding it, but I really did it the hard way. I tried to do it on trails, but should have gone through some rough open and woods. I think I would have taken 7-8 minutes off my time. I was pretty much ok with my other route choices and navigation. Lots of hills to climb. I was lilttle tired climbing the last hill near the end, and slowed some, otherwise, pretty good endurance and kept up the pace ok. Now I have to figure out how to put this in routegadget.
Saturday Mar 3, 2018 #
9 AM
9Round 32:00 [3]
ahr:110 max:123
A very busy gym this morning.
10 AM
Dog Walking 25:26 [3] 1.74 km (14:37 / km) +21m 13:47 / km
ahr:102 max:141 shoes: GORUN5
Riverfront Trail--out and back.
Friday Mar 2, 2018 #
8 AM
9Round 32:00 [4]
ahr:110 max:126 shoes: Skechers GoFit
Round 9 was holding a plank for three minutes. That's where I started today.
Thursday Mar 1, 2018 #
8 AM
9Round 32:00 [4]
ahr:112 max:125 shoes: Skechers GoFit
Only a little sore today. Some new wrinkles--used the battle ropes, plus Burpees, to haul in a tire, hopped in and out of the tire, then pulled it back into position, and sprinted back to the front. After 9Round, Bob picked me up and we went to Liberty and both of us bought smart phones. So I now figure out how to use it, and leave my stupid phone behind.