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Training Log Archive: possum

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  9Round18 9:36:00
  Dog Walking11 7:36:51 20.18 32.47 197
  Orienteering4 5:51:10 2.42 3.9 8233 /33c100%
  Yoga3 3:36:00
  Workout3 3:00:00
  Total39 29:40:01 22.6 36.37 27933 /33c100%
  [1-5]36 26:04:01

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Tuesday Jul 31, 2018 #

8 AM

9Round 32:00 [5]
ahr:119 max:138 shoes: INOV-8 Alltrain 215

A tough workout day. I spent a lot of time in the red.
9 AM

Orienteering (mapping) 2:00:00 [2]
shoes: INOV-8 Trail Talon 225

Park University.

Monday Jul 30, 2018 #

7 AM

9Round 32:00 [4]
ahr:115 max:137 shoes: INOV-8 Alltrain 215

This week's CHOW was at round 9. Side plank dips. I did 205, which seemed mighty fine.
6 PM

Yoga 1:05:00 [0]

Restorative.

Sunday Jul 29, 2018 #

12 PM

Dog Walking 51:09 [2] 4.16 km (12:18 / km) +33m 11:50 / km
ahr:97 max:117 shoes: INOV-8 Trail Talon 225

Watkins Mill past the swimming beach and back.

Saturday Jul 28, 2018 #

8 AM

9Round 32:00 [5]
ahr:120 max:133 shoes: INOV-8 Alltrain 215

Another tough day, starting with 3-minutes on the battle ropes. I spent over half the time in the yellow zone, with a bunch of red and a smaller amount of green. The gym was really busy, and my legs were some from yesterday.
10 AM

Orienteering (mapping) 2:00:00 [2]
shoes: INOV-8 Trail Talon 225

Mapping at Park University. Mostly finished with the northwest corner, which includes most of the ball fields.

Friday Jul 27, 2018 #

8 AM

9Round 32:00 [5]
ahr:115 max:141 shoes: INOV-8 Alltrain 215

A tough day for legs. An extra challenge at Round 4--total round kicks in three minutes. I got 220 and really got the heart rate going. Got it going again at round 7 when we alternated jumping lunges with a set of 50 alternating donkey kicks. By the third set, my heart rate spiked and my legs were toast.
9 AM

Dog Walking 23:58 [2] 1.61 km (14:53 / km) +8m 14:32 / km
ahr:101 max:135 shoes: INOV-8 Trail Talon 225

Riverfront trail to the new tennis courts and back. When we got back to the car, no one was in the skateboard park, so I let Elray loose and we ran around the park

Thursday Jul 26, 2018 #

9 AM

Workout 1:00:00 [3]
ahr:85 max:135 shoes: INOV-8 Trail Talon 225

Workout with Jared. I used arms only to pull the sled and jog up the ramp and walked down. Lots of upper body and footwork. Finished with rowing 250 meters, then onto the air bike for 5 HIIT repetitions.

Wednesday Jul 25, 2018 #

8 AM

9Round 32:00 [4]
ahr:110 max:130 shoes: INOV-8 Alltrain 215

A good sparring session with Bailey.

Tuesday Jul 24, 2018 #

8 AM

9Round 32:00 [4]
ahr:108 max:123 shoes: INOV-8 Alltrain 215

Not as aerobic, but lots of jumps and tough moves.
9 AM

Dog Walking 23:28 [2] 1.45 km (16:11 / km) +2m 16:04 / km
ahr:106 max:149 shoes: GORUN5

Mack Porter Park. They were reapplying asphalt to the road that goes to the bridge, so we reevaluated our route, and walked back around the playground, the woods trail, and came back on the one-way road. I let Elray do lots of sniffing, since she doesn't get to sniff at home. She only wants to annoy the fox that lives in the culvert, and we won't let her. I also didn't do any running today because I took a Benadryl last night for my itchy foot, and was still a bit groggy.

Monday Jul 23, 2018 #

8 AM

9Round 32:00 [4]
ahr:114 max:129 shoes: INOV-8 Alltrain 215

I stayed in the yellow zone a lot this morning. The CHOW was punching the speed bag. I got 407 hits in three minutes.
9 AM

Dog Walking 30:04 [3] 2.18 km (13:48 / km) +26m 13:01 / km
ahr:98 max:132 shoes: GORUN5

Elray and I went to Jesse James Park and did the main loop. I incorporated some running, but after the third run, her tongue was hanging out, so we walked the rest of it. Beautiful day, but we saw no one except for park workers.

I was glad to see that my fenix is working again. I got laps, and downloads. The GPS in the car, however, is still very screwed up.
6 PM

Yoga 1:15:00 [0]

Restorative.

Sunday Jul 22, 2018 #

8 AM

Orienteering 46:13 [3] **
spiked:18/18c shoes: GORUN5

Sunflower Games at Washburn University. I helped setting up, ran the course, then did results. Paul designed a really good course, and I knew he would have some tricky controls, so I was ready for them. I was really pleased with my navigation--no errors. Some route choices may have been slightly better. I only ran a little coming from the last control to the finish. This was a mistake. Susie beat me by a minute and a half, and I beat her twin, Sandy by less than a minute. I need to start running again, and work on my breathing.

The good part (besides good navigation) was spending the night at my daughter's. The bad part: I don't know if was sunspots or something, but all my GPS stuff went haywire. The fine Swedish GPS has no listing for schools, and there is no way to enter a name. Fortunately, I had looked at the map the day before, and had an idea of where it was. I entered the intersecting streets, and it got me off at the correct exit, but then started taking me in circles. So I found 19th street, and went in the correct direction until intersecting with Maciver. Coming home was even worse. It screwed up right away, taking me around blocks, so I headed northeast until I came across a sign indicating I-70. The GPS had no idea where it was, and when I hit the driveway, it indicated that I was 145 miles from home.

My Garmin fenix also screwed up. It didn't record the laps, although, since the control numbers were consecutive, it wasn't beeded, When I finished, I hit stop and save, as always, and it kept going through save mode. After about 15 minutes, I finally managed to stop it and restart. It did not save the activity.

Saturday Jul 21, 2018 #

8 AM

9Round 32:00 [5]
ahr:115 max:136 shoes: INOV-8 Alltrain 215

A tough workout. I had some trouble with all the plank walks, because of the owies on my elbows.

Friday Jul 20, 2018 #

8 AM

9Round 32:00 [5]
ahr:112 max:139 shoes: INOV-8 Alltrain 215

I'm not sure whether it was really tough, or I wasn't because I hadn't been there since last Saturday. Lots of jumping stuff.
9 AM

Dog Walking 22:56 [2] 1.44 km (15:56 / km) +11m 15:20 / km
ahr:102 max:128 shoes: GORUN5

We went to Riverside trail and walked to the new tennis courts and back. I hadn't had my usual Elray walks since last Saturday, and she was really in sniff mode. Thirteen minutes out and nine minutes back.

Thursday Jul 19, 2018 #

Note

I had an early morning annual eye exam, and had planned to go to 9Round afterward, but I felt bad, and couldn't see very well, so I took a nap.

Wednesday Jul 18, 2018 #

8 AM

Workout 1:00:00 [3]
ahr:82 max:128 shoes: INOV-8 Trail Talon 225

Workout with my trainer. Some tricky balance, which was featured today, and lots of upper body. Finished off with three repeats of battle ropes and jogging the ramp.

Saturday Jul 14, 2018 #

8 AM

9Round 32:00 [4]
ahr:110 max:130 shoes: INOV-8 Alltrain 215

Busy gym this morning for a tough workout, including a good sparring session with Bailey.

Friday Jul 13, 2018 #

8 AM

9Round 32:00 [3]
ahr:105 max:129 shoes: INOV-8 Alltrain 215

"Fab Abs Friday". Not too aerobic, but some very tough moves. I had trouble with the sliders.

Thursday Jul 12, 2018 #

8 AM

9Round 32:00 [4]
ahr:108 max:141 shoes: INOV-8 Alltrain 215

Harder today. As usual, my heart rate really goes up when I do the Ali shuffle.

Wednesday Jul 11, 2018 #

8 AM

9Round 32:00 [4]
ahr:108 max:124 shoes: INOV-8 Alltrain 215

Some hard moves like plank walking down a bag. We finished up with holding plank position for three minutes.

Tuesday Jul 10, 2018 #

8 AM

9Round 32:00 [4]
ahr:105 max:127 shoes: INOV-8 Alltrain 215

Shelby had a surprise visit as trainer and we spent one round sparring. Good to see her. The first five rounds were pretty easy--then it got harder.

Monday Jul 9, 2018 #

8 AM

9Round 32:00 [4]
ahr:112 max:137 shoes: INOV-8 Alltrain 215

Started slow, but got harder. Today's CHOW was the Burpee ladder--one hit, a Burpee, two hits, a Burpee, etc. I made it to 23.
9 AM

Dog Walking 16:56 [2] 1.54 km (11:00 / km) +8m 10:43 / km
ahr:99 max:132 shoes: GORUN5

The temperature was only in the 60's at 0600 when I first took Elray out, but it was already 80 by 0900 when we went to Mack Porter. We parked at the north end, walked over the bridge to Jesse James, did some cross-country across the soccer fields and hit the south end of the east loop to return. We were trying to stay in as much shade as possible. Not a good week for walking doggy girls.

Sunday Jul 8, 2018 #

10 AM

Dog Walking 1:23:10 [3] 6.43 km (12:56 / km) +57m 12:23 / km
ahr:97 max:116 shoes: GORUN5

We trekked all the way around at Watkins Mill. Time includes piddles,poos, water stops, sniffy stops, and tables. Very laid back, but constantly increasing the pace. The first km was 16 min, then the moving averages were 15, 14, 13.5, 13.3, and 13. Overall, the pace, when moving was 12 min/km. Now to get that down to 10.

Saturday Jul 7, 2018 #

9 AM

Orienteering race 1:04:57 [4] ** 3.9 km (16:39 / km) +82m 15:04 / km
ahr:123 max:152 spiked:15/15c shoes: INOV-8 Trail Talon 225

Gene set the course at Overlook Park. Lots of fun. A map exchange in the middle. I picked the right pair of shoes for the terrain, and had no problems with the navigation at my usual slow pace. I also had no problems with the elevation, which was considerable. Since I have been such a slug this summer, that was a good surprise. My only disappointment was that I would have like to broke an hour.

Friday Jul 6, 2018 #

8 AM

9Round 32:00 [3]
ahr:101 max:128 shoes: INOV-8 Alltrain 215

I was over my soreness, and it wasn't too tough today. Still, lots of Burpee opportunities.
9 AM

Dog Walking 21:19 [2] 1.23 km (17:20 / km) +11m 16:35 / km
ahr:88 max:130 shoes: GORUN5

Riverfront trail. I'd planned to walk to the new tennis courts and back, but Elray put on the brakes a big early, and since she was panting, and it was hot, we turned back early. We did get to see all the poor skeletonized linden trees, from the Japanese beetle attack.

Thursday Jul 5, 2018 #

8 AM

Workout 1:00:00 [3]
ahr:104 max:118 shoes: INOV-8 Alltrain 215

We worked on lots of balance and agility today.

Tuesday Jul 3, 2018 #

8 AM

9Round 32:00 [5]
ahr:115 max:140 shoes: INOV-8 Alltrain 215

A special workout for July 4. Every station had a CHOW, starting with sprinting up and down the gym for three minutes, to round 9 with three minutes of flutter kicks. My quads are burning. The toughest was round 7--holding weights, doing two shin kicks and a Burpee with two rows. I managed 15. Glad to have that workout behind me.
9 AM

Dog Walking 11:06 [2]
shoes: GORUN5

Hot outside, so it was a short and slow walk at Mack Porter.

Monday Jul 2, 2018 #

8 AM

9Round 32:00 [3]
ahr:105 max:140 shoes: INOV-8 Alltrain 215

Not terribly tough today, except for the CHOW which maxed out my heart rate. A surrender followed by double hammer hits on the bag. I did 37.
9 AM

Dog Walking 33:01 [2] 2.37 km (13:56 / km) +25m 13:14 / km
ahr:95 max:122 shoes: GORUN5

Jesse James Park. Not as good as yesterday, but better than the rest of the week. We did the main loop, but there isn't a lot of shade, and after Elray got sick yesterday, I didn't want to push her.
6 PM

Yoga 1:16:00 [0]

Restorative. I did much better at focusing on meditation and breathing. Really calmed me down.

Sunday Jul 1, 2018 #

10 AM

Dog Walking 1:09:52 [2] 5.03 km (13:53 / km) +8m 13:47 / km
ahr:96 max:118

A beautiful day, with a nice cool south breeze. Elray and I went to Watkins Mill with the intention of walking the loop. I set a good pace going out, but then she got sick a bit before the half-way point. So we turned around and went back, because it was somewhat shorter, shadier, and fewer people and dogs. I also let her set the slooow pace going back, or we would have done the entire path in about this time.

Dog Walking 1:09:52 [2] 5.03 km (13:53 / km) +8m 13:47 / km
ahr:96 max:118

A beautiful day, with a nice cool south breeze. Elray and I went to Watkins Mill with the intention of walking the loop. I set a good pace going out, but then she got sick a bit before the half-way point. So we turned around and went back, because it was somewhat shorter, shadier, and fewer people and dogs. I also let her set the slooow pace going back, or we would have done the entire path in about this time.

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