Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 31 days ending Aug 31, 2018:

	activity	#	time	miles		km		+m
	Orienteering	10	17:21:29	86.85		139.76		588	53 /	74c	71%
	9Round	19	10:16:00
	Dog Walking	11	6:11:32	157.88	(2:21)	254.09	(1:28)	153
	Workout	4	4:02:39
	Yoga	2	2:35:00
	Total	46	40:26:40	244.73		393.86		741	53 /	74c	71%
	[1-5]	44	37:51:40
averages - sleep:6 rhr:55

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Friday Aug 31, 2018 #

10 AM

Orienteering race 1:07:13 [4] *** 3.1 km (21:41 / km) +109m 18:26 / km
ahr:126 max:153 shoes: INOV-8 X-Talon 212

Today was the Middle Distance on a new map, Granite Planite. Mostly pretty good navigation. Made one costly mistake at 9, but the rest were negligible. I mostly just walked, and I'm slow, but not too disappointed in the results, except for the one brain lapse.

Middle Brown - Splits

Thursday Aug 30, 2018 #

10 AM

Orienteering 1:54:09 [4] *** 4.52 km (25:15 / km) +134m 22:00 / km
ahr:121 max:141 spiked:12/24c shoes: INOV-8 X-Talon 212

Today was the one-cowboy relay. There were five loops. I only did three, and had a bit of trouble with some of the navigation. Several of the controls were visited more than once. Another altitude adjustment day.

Wednesday Aug 29, 2018 #

4 PM

Orienteering 1:52:42 [4] *** 5.97 km (18:53 / km) +142m 16:52 / km
ahr:125 max:161 spiked:7/15c shoes: INOV-8 X-Talon 212

Today was altitude adjustment in Laramie at the Lights of Cheyenne. I drove into Laramie this afternoon, then went for the mass start event. The whole thing was 15 controls, and 7.7 km. There was a two-hour time limit, so I did the first five controls, skipped to 12 and finished the course. I was sloppy on 4 and had to relocate, otherwise ok navigation-wise, but really out of breath. Lots of fun.

Tuesday Aug 28, 2018 #

8 AM

9Round 32:00 [3]
ahr:114 max:128 shoes: INOV-8 Alltrain 215

Good to have a workout before a long drive.

9 AM

Dog Walking 18:44 [1] 1.08 km (17:21 / km) +4m 17:02 / km
ahr:101 max:128 shoes: INOV-8 Trail Talon 225

This could hardly be considered practice. Elray is on drugs, so I took it very easy and let her sniff as much as she wanted.

Monday Aug 27, 2018 #

7 AM

9Round 32:00 [4]
ahr:110 max:132 shoes: INOV-8 Alltrain 215

I always eat breakfast first thing, but not this morning. Bob had an early morning doctor appointment, and we are meeting for breakfast afterward. I had never gone to 9Round without eating first, and I know why. Serious low blood sugar about round 7. The CHOW was a sit up, stand up, and two hooks. That was one. I did 28, but it was hard.

Sunday Aug 26, 2018 #

9 AM

Dog Walking 57:32 [2] 4.0 km (14:23 / km) +36m 13:46 / km
ahr:101 max:119 rhr:54 shoes: INOV-8 Trail Talon 225

Watkins Mill. We walked to the swimming beach, which was 2 km, then turned back. It poured rain this morning and the air was really heavy and hard to breath. Not too bad a time which includes stopping for four drinks, four tables, two poops, and innumerable markings.

Saturday Aug 25, 2018 #

8 AM

Orienteering 2:10:00 [4] ** 121.88 km (1:04 / km) +154m 1:04 / km
ahr:107 max:158 spiked:18/18c rhr:55 slept:5.0 shoes: INOV-8 Trail Talon 225

Fort Leavenworth. I felt pretty good, despite not sleeping well last night, and even did some running. It was all good until the hill going to control 18. After that there were a couple more hills, but I was kind of beat. My pace slowed way down, and I even had a couple of 30-second stops. The only problem was that I dropped the map and by the time I realized it, it took about two minutes to retrieve and get back on course. Lots of fun.

Friday Aug 24, 2018 #

8 AM

9Round 32:00 [4]
ahr:112 max:134 shoes: INOV-8 Alltrain 215

The most difficult round today was no. 8. How unusual.

10 AM

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

Went back to make changes to the underground from after the cave-in and some completed construction. Lots of change, but in a good way.

Thursday Aug 23, 2018 #

8 AM

9Round 32:00 [4]
ahr:110 max:127 shoes: INOV-8 Alltrain 215

Lots of weights today--dumbbells, kettlebells, medicine balls. The first two rounds were really hard, but much easier after that. Round one: plank ups down the ladder, ten mountain climbers, pushups back up the ladder, and ten in-and-outs. Then repeat. Tough.

Wednesday Aug 22, 2018 #

8 AM

9Round 32:00 [5]
ahr:114 max:153 shoes: INOV-8 Alltrain 215

I'm doing more jumping. I did jumping lunges today for the first time.

Then I took Elray to Mack Porter for a walk, but she wasn't feeling well, so I let her just wander around. Not something worth logging.

5 PM

Workout 1:02:39 [3]
ahr:94 max:130 shoes: INOV-8 Trail Talon 225

Heavy weights, balance, and 250 meters rowing as hard as I could. That took 1:18.

Tuesday Aug 21, 2018 #

Note

Taking a day off. I had a doctor appointment, followed by a meeting with the events people at Park University. I hadn't met Rachel, the actual person in charge, because she was on maternity leave the last time I was there. They are agreeable to the Nov. 17 date, and have a good area to use for start/finish. They also told me about some major changes in the underground--a partial collapse! I have some mapping changes to make. That got me tired, so I needed the day off.

Monday Aug 20, 2018 #

8 AM

9Round 32:00 [5]
ahr:118 max:166 shoes: INOV-8 Alltrain 215

This week's CHOW was two hits on the bag, side shuffle to a cone, touch the cone, and shuffle back. That was one. I only did 31, because I'm not a fast side shuffler. The rest of the workout was also pretty challenging.

9 AM

Dog Walking 29:00 [2] 2.09 km (13:53 / km) +32m 12:53 / km
ahr:102 max:120 rhr:56 shoes: INOV-8 Trail Talon 225

6 PM

Yoga 1:20:00 [0]

Restorative.

Sunday Aug 19, 2018 #

10 AM

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

Mapping at Park University.

Saturday Aug 18, 2018 #

8 AM

9Round 35:30 [5]
ahr:118 max:136 shoes: INOV-8 Alltrain 215

Lots of people, several trainers. We had an extra round with a song. High knees, and every time they sang "womanizer" we did a squat jump. Then I drove to North Kansas City, met Paul, and picked up the controls to take to Laramie.

3 PM

Dog Walking 18:32 [2] 1.25 km (14:50 / km) +3m 14:39 / km
ahr:99 max:111

Mack Porter Park. Very hot.

Friday Aug 17, 2018 #

8 AM

9Round 32:00 [4]
ahr:112 max:127 shoes: INOV-8 Alltrain 215

Steady, but not difficult.

9 AM

Dog Walking 29:51 [1] 2.17 km (13:45 / km) +17m 13:14 / km
ahr:94 max:107 shoes: INOV-8 Trail Talon 225

We went to Riverfront Trail after recycling, and about half way down the hill, we turned the corner and I saw Bob in back of us, so we walked back to him, then finished walking to the road and back.

Thursday Aug 16, 2018 #

8 AM

9Round 32:00 [5]
ahr:122 max:144 shoes: INOV-8 Alltrain 215

Today was a hundred day. Each station was doing 100 of something. I only made it on three of the stations, but came close on two others. On the other hand, I thought 100 pushups, or round8, two punches and an up-down, were ridiculous in three minutes.

Wednesday Aug 15, 2018 #

9 AM

9Round 32:00 [5]
ahr:114 max:141 shoes: INOV-8 Alltrain 215

Today I had my 900th visit to 9Round, and had my photo taken with the special new belt. Next milestone will be next month with 75 Burpees.

Tuesday Aug 14, 2018 #

8 AM

9Round 32:00 [4]
ahr:115 max:131 shoes: INOV-8 Alltrain 215

Started out easy, and got progressively harder.

3 PM

Workout 1:00:00 [3]
ahr:94 max:135 shoes: INOV-8 Trail Talon 225

The most difficult move was the six trips up the ramp, holding two different dumbbells. The heavier one in the air and the slightly lighter one at the waist. We talked about jumping and power. Very interesting.

Monday Aug 13, 2018 #

8 AM

9Round 32:00 [4]
ahr:110 max:168 shoes: INOV-8 Alltrain 215

I did only a very small amount of jumping today (Ali shuffle got my heart rate going). The CHOW was 180 squats with a 10-lb medicine ball. I did 84.

9 AM

Dog Walking 15:00 [2] 1.0 km (15:00 / km)

My fenix went beserk and didn't record, so I had to reboot. This is an estimate at Mack Porter. We cut it short because I have to go somewhere. Calf still has a niggle.

Sunday Aug 12, 2018 #

10 AM

Dog Walking 27:28 [1] 2.01 km (13:40 / km) +16m 13:09 / km
ahr:93 max:114 rhr:57 slept:7.0

Watkins Mill. Counter-clockwise to the scout trail, up the trail a bit, and back. A group of young kids on bicycles kept coming and going and crashing, which made the walk not a lot of fun. Also, I have a little niggle about three inches up from the ankle on the front right side of my right leg. Never had this before. If it is still niggling when I see Jared, I'll ask him for his diagnosis.

Saturday Aug 11, 2018 #

9 AM

Orienteering race 1:02:25 [5] ** 4.3 km (14:31 / km) +49m 13:44 / km
ahr:132 max:148 spiked:16/17c rhr:55 slept:6.0 shoes: INOV-8 Trail Talon 225

A fun sprint run at Burcham plus other parks in Lawrence. I had a few moments of mindlessness going to four and had to do a bit of backtracking. I got back on track and had no other problems. I did quite a bit more running than usual, and, except for the bobble, felt good about my race. I forgot to use my inhaler, but had no knee pain. If I hadn't made the mistake, I could have probably just made it in in under an hour. Darn. My fenix claims I went 5.34 km.

Afterwards, I went out and picked up some controls.

Friday Aug 10, 2018 #

8 AM

9Round 32:00 [4]
ahr:108 max:126 shoes: INOV-8 Alltrain 215

An extra CHOW today. Squats w/kettlebell, and swinging the kettlebell up. I did 107, Then I met Mary Ann in Overland Park for massages, shopping, lunch, and Trader Joe's. A really fun day.

Thursday Aug 9, 2018 #

8 AM

9Round 32:00 [4]
ahr:115 max:136 shoes: INOV-8 Alltrain 215

Shelby was the trainer today, and it was good to see her again. Lots of balance--we used the core ball at round 2 and the BOSU at round 9.

9 AM

Dog Walking 34:01 [2] 232.0 km (9 / km) +16m 9 / km
ahr:104 max:129 shoes: Skechers Walkers

Jesse James Park. We walked clockwise, then crossed over and took the east loop. After that we went back up by the pavilion and returned. It was pretty much all the trail that we didn't do on Tuesday.

Wednesday Aug 8, 2018 #

8 AM

Workout 1:00:00 [3]
ahr:90 max:125 shoes: INOV-8 Trail Talon 225

Today was a lot of upper body and fancy footwork.

Tuesday Aug 7, 2018 #

8 AM

9Round 32:00 [5]
ahr:115 max:167 shoes: INOV-8 Alltrain 215

Every time I do Ali shuffles and/or criss-cross feet, my HR skyrockets. Today we did both, and it was 50 Ali shuffles with punches as part of the intervals.

10 AM

Dog Walking 1:15:00 [2] 4.1 km (18:18 / km)
shoes: Skechers Walkers

After the library, I met Bob at the polls. Surprisingly busy for a primary. After voting, we convoyed to Mack Porter and parked in the north lot. They finished asphalting the biking trail, so we walked the trail over the bridge to Jesse James, made a loop which included the steep hill and returned. I forgot to set my fenix, so the distance is approximate. A nice cool day for a walk.

2 PM

Orienteering (mapping) 1:45:00 [2]
shoes: INOV-8 Trail Talon 225

Mapping at Park University. I felt much better today, and my brain was working better, too. When I got home Sunday, my blood pressure had caved to 84/44. No wonder I felt so bad.

Monday Aug 6, 2018 #

9 AM

9Round 32:00 [4]
ahr:120 max:138 shoes: INOV-8 Alltrain 215

The first two rounds were really tough. Round 1 was the CHOW--jump rope jacks. Round two had us push a sandbag halfway down the gym floor, do five pushups, squat jump back to the start, then pull the sandbag back using the battle ropes. Three minutes of that was hard.

10 AM

Dog Walking 33:51 [2] 2.09 km (16:12 / km) +18m 15:32 / km
ahr:106 max:132 shoes: INOV-8 Trail Talon 225

Watkins Mill, counter-clockwise to the trail that goes to the scout camp. We walked about half-way up the trail, and then returned. I didn't sleep well, and have lots of stress. It was also very hot, even though most of the trail was in the shade, and Elray got overheated.

6 PM

Yoga 1:15:00 [0]

Restorative

Sunday Aug 5, 2018 #

9 AM

Orienteering (mapping) 1:30:00 [2]
shoes: INOV-8 Trail Talon 225

More mapping at Park University. I wanted to do about two hours, but started feeling really light-headed. After I got home, I checked my blood pressure, and it was really low.

Saturday Aug 4, 2018 #

8 AM

9Round 36:30 [5]
ahr:118 max:155 shoes: INOV-8 Alltrain 215

Busy Saturday, with lots of trainers. We had an extra round--everyone put on gloves, found a bag, and punched and toe tapped while Cotton Eye Joe played. Every time they sang "Cotton Eyed Joe", we did an up-down. We also did some Ali shuffles which always get my HR up.

9 AM

Dog Walking 32:33 [2] 2.3 km (14:09 / km) +11m 13:49 / km
ahr:104 max:138 shoes: INOV-8 Trail Talon 225

I had some major guilt about not taking Elray for walks because I'm mapping, so today we walked the Riverfront Trail to the road and back. She kept wanting to sniff, so I some core work in pulling her along. When we got back to the car, no one was in the Skateboard park, so she went off-leash and we ran around and did jumps and tables.

Friday Aug 3, 2018 #

8 AM

9Round 32:00 [5]
ahr:120 max:140 shoes: INOV-8 Alltrain 215

Today I spent more time in the red than the green. It was intense.

9 AM

Orienteering (mapping) 2:00:00 [3]
shoes: INOV-8 Trail Talon 225

Park University. Today I had quite a bit of up and down.

Thursday Aug 2, 2018 #

8 AM

Workout 1:00:00 [3]
ahr:86 max:134 shoes: INOV-8 Trail Talon 225

Weekly workout with Jared. Finished with balance on the BOSU alternated with pulling the shed down and back three times.

Wednesday Aug 1, 2018 #

9 AM

9Round 32:00 [5]
ahr:120 max:143 shoes: INOV-8 Alltrain 215

A bit later than usual. We didn't get up at 0600, because I was having my best sleep in a week. Then a tough workout. I should hit 900 visits to 9Round sometime next week.

Three times between rounds today, Heather had me sprinting back and forth in the gym. A good thing. I need more sprinting practice and it was cooler there than outside.

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