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Training Log Archive: possum

In the 31 days ending Aug 31, 2019:

	activity	#	time	miles		km		+m
	9Round	19	11:04:53
	Dog Walking	16	7:21:33	20.38	(21:40)	32.8	(13:28)	171
	Yoga	6	6:00:00
	Orienteering	2	3:10:01	10.0	(19:00)	16.09	(11:48)	265	37 /	40c	92%
	Workout	3	3:00:00
	Slogging	4	2:49:03	10.97	(15:25)	17.65	(9:35)	120
	Total	40	33:25:30	41.35		66.54		556	37 /	40c	92%
averages - weight:119.5lbs

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Saturday Aug 31, 2019 #

8 AM

Orienteering 1:54:19 [4] ** 10.14 km (11:16 / km) +148m 10:30 / km
ahr:121 max:158 spiked:16/18c shoes: INOV-8 Roclite 270

Orienteering meet at Ft. Leavenworth. Two mistakes--lost attention going to 10 and had to backtrack. Then, on 7, I had no problem finding the church ruins, and spent a couple of minutes walking all around them and the garden looking for the control flag. Instead, it was in back of a sign on the ground next to the road. I felt good about my time--less than 2 hours-- and did a fair amount of running. Good workout.

Friday Aug 30, 2019 #

9 AM

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

I was the only one there for most of the workout, so, after putting on my gloves, Bailey sparred with me for all the 30-second breaks between rounds. Lots of fun. I had the high number, 76, this week for the CHOW, using the short step.

11 AM

Dog Walking 29:55 [2] 2.2 km (13:36 / km) +15m 13:09 / km
ahr:100 max:117 shoes: INOV-8 TerraClaw250

Nice cool day. From the skateboard park to the road and back.

Thursday Aug 29, 2019 #

8 AM

9Round 32:00 [4]
ahr:112 max:130 shoes: INOV-8 Alltrain 215

Pretty aerobic today, and a couple of hard rounds. Getting up and down for surrenders and stepping on a 18-inch step were hard for me. I need to talk to my trainer about what muscles need some work.

9 AM

Dog Walking 31:53 [2] 2.32 km (13:46 / km) +14m 13:21 / km
ahr:101 max:118 shoes: INOV-8 TerraClaw250

It was 60 degrees when I took Elray out for her first walk of the day, and the temperature had gone up 20 degrees by the time we got to Mack Porter. Over the bridge and the east loop and back. She kept trying to eat grass, which gave me an upper body workout pulling on the leash.

4 PM

Yoga 1:00:00 [2]
ahr:82 max:126

Stretch & Strengthen. We did double core work, then legs. The last half hour was stretching in yoga poses. It was warm.

Wednesday Aug 28, 2019 #

11 AM

Dog Walking 24:24 [1] 1.52 mi (16:03 / mi)
ahr:97 max:127 shoes: INOV-8 TerraClaw250

I did my shopping early, and when I got back, Bob was hanging sheetrock, so I took Elray out to the Riverfront trail. It was already in the 80's, so a short walk was in order.

Slogging 26:42 [3] 1.91 mi (13:59 / mi) +33m 13:16 / mi
ahr:98 max:126

5 PM

Workout 1:00:00 [3]
ahr:91 max:126 shoes: INOV-8 TerraClaw250

Weekly workout with my trainer. Lots of balance and agility.

Tuesday Aug 27, 2019 #

8 AM

9Round 32:00 [4]
ahr:109 max:146 shoes: INOV-8 Alltrain 215

Most of the aerobic part was during the first half, with lots of jumping stuff--then we slowed down a bit. My chest strap wasn't working, so I couldn't tract the 146.

9Round 31:33 [3]
ahr:109 max:146

4 PM

Yoga 1:00:00 [2]
ahr:85 max:104

Stretch & Strengthen.

Monday Aug 26, 2019 #

8 AM

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

After just resting, so nice, yesterday, I hit the gym this morning for a tough one. Lots of jumping. The CHOW was a step up on the step with the other knee coming up while doing a curl with a dumbbell. I did 76, albeit on the shortest (12") step, and only five pound weights.

9 AM

Dog Walking 9:14 [2] 0.61 km (15:08 / km)
ahr:100 max:107 shoes: INOV-8 TerraClaw250

I took Elray to Mack Porter, but you could already hear thunder in the distance, and she is afraid of storms. We started the loop, and got into sprinkles, and more thundering. I saw a lightning flash, and counted. It was only like a mile and a half away. So we walked much faster than she usually does, since she doesn't like thunder, and I don't much like lightning strikes while under tall trees.

Saturday Aug 24, 2019 #

9 AM

Orienteering 54:39 [4] ** 4.28 km (12:46 / km) +80m 11:41 / km
ahr:113 max:151 spiked:10/11c shoes: INOV-8 Roclite 270

Memory-O. I had never done this before. I made a 9+ minute mistake going from 1 to 2. I didn't pay enough attention to where the control point was, and I was very close but didn't see it. So I went back to 1 and tried again. After that I paid attention. I did notice on one punch, that I was so eager to look at the map that I had forgotten to punch, but I was only a couple of steps away. Thinking about that, I double punched a couple of others, to make sure I hadn't forgotten. Very wet grass and slick in places. I wasn't wearing my contact, so it was hard to see the map. I had a lot of fun, and feel like I got in some good training.

Orienteering race 21:03 [5] * 1.67 km (12:34 / km) +37m 11:19 / km
ahr:130 max:160 spiked:11/11c shoes: INOV-8 Roclite 270

After finishing the long course, I had time before meeting Mary Ann for lunch, and Mary said I would have plenty of time to do the short course, because lots of people were out. So I did. This was easy--had a map but good to practice with map in hand. The wet grass was slippery going downhill, but a lot was going uphill. I felt good about my effort.

Friday Aug 23, 2019 #

9 AM

9Round 32:00 [4]
ahr:110 max:187 shoes: INOV-8 Alltrain 215

I started on round 8, which included Ali shuffles along with the speed bag. It always gets my heart rate going.

Dog Walking 31:01 [2] 2.14 km (14:30 / km) +18m 13:55 / km
ahr:96 max:108

Riverfront trail to the road and back. Good weather.

Thursday Aug 22, 2019 #

8 AM

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

9 AM

Dog Walking 28:50 [2] 2.13 km (13:32 / km) +3m 13:27 / km
ahr:99 max:121

Mack Porter. Low 70's with cloud cover, but very humid. I'd planned on doing a few slogging pickups, but my right knee and right big toe were both a bit ouchy. Probably the weather.

Wednesday Aug 21, 2019 #

5 PM

Workout 1:00:00 [4]
ahr:97 max:148 weight:119lbs shoes: INOV-8 Roclite 270

This is the toughest workout I have had with Jared since before I went to Wisconsin. Good to be back in the healthy again. Lots of upper body with some heavy weights and balance, lots of agility, and four trips with the sled, pushing down and pulling back, with 60 lb piled on, which made it 110 lb altogether. Almost as big as me. I needed this to get in shape for the hills in the redwoods.

Tuesday Aug 20, 2019 #

8 AM

9Round 32:00 [4]
ahr:114 max:127 shoes: INOV-8 Alltrain 215

Pretty steady.

9 AM

Dog Walking 29:40 [1] 2.03 km (14:37 / km) +7m 14:22 / km
ahr:108 max:125 shoes: INOV-8 Roclite 270

Very hot and humid. It took us 16 minutes to walk out, and 13 minutes to walk back.

4 PM

Yoga 1:00:00 [2]
ahr:95 max:118

I went to get my stitches out this afternoon, and didn't expect to get back in time for yoga, but I did. Not enough time to go home for my yoga mat, so I borrowed one, and had at it. Lots of core.

Monday Aug 19, 2019 #

8 AM

9Round 32:00 [4]
ahr:120 max:132 shoes: INOV-8 Alltrain 215

Almost the entire session was in the yellow. I was working.

9 AM

Dog Walking 19:54 [2] 1.3 km (15:18 / km) +3m 15:08 / km
ahr:102 max:118 shoes: INOV-8 Roclite 270

Already very hot, and I am taking it easy after yesterday. We ambled around Mack Porter.

Sunday Aug 18, 2019 #

10 AM

Slogging 59:37 [5] 6.2 km (9:37 / km) +41m 9:19 / km
ahr:131 max:152 shoes: INOV-8 Roclite 270

Counter-clockwise at Watkins Mill. I am feeling pretty wiped out, since I have only had a couple of nights with good sleep in the last two weeks, what with surgery last week, and nightly thunderstorms with my dog this week. So, I did no running--I did try to keep a good pace race-walking, and I was pretty pleased with the performance.

Saturday Aug 17, 2019 #

9 AM

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

Busy Saturday morning gym. Challenging, but not as tough as yesterday. Another night of little sleep because of the storms. Six inches of rain, added to the three inches from the night before.

Dog Walking 29:00 [3] 2.12 km (13:39 / km) +16m 13:09 / km
ahr:101 max:122 shoes: Skechers Walkers

Riverfront Park. Detoured around all the buildings, but still wanted to make sure we did more than 2 km.

Friday Aug 16, 2019 #

9 AM

9Round 32:00 [5]
ahr:118 max:135 shoes: INOV-8 Alltrain 215

Almost all of this workout was in the yellow. It was tough, but I felt better, despite very little sleep last night with the storm and the dog.

Thursday Aug 15, 2019 #

8 AM

9Round 32:00 [4]
ahr:118 max:132 shoes: INOV-8 Alltrain 215

Today was a tough one, and I got out of breath a few times. The hardest thing was crab in-and-outs. After that, 30 seconds of crunchie frogs.

Dog Walking 30:25 [3] 2.43 km (12:31 / km) +16m 12:07 / km
ahr:101 max:122 shoes: INOV-8 Roclite 270

We went to Mack Porter, and over the bridge to Jesse James. I was going to do the east loop, but we encountered a yappy dog, and Elray felt like she needed to respond, so we took the main trail clockwise and climbed the steep hill. I have been having a bit of trouble breathing, but I think it's the pollen. When I got home, my fenix told me I had increased my VO2max to 31. Since it was at 29 last winter, this is really good. Half-marathon training. Today's weather was exceptional.

4 PM

Yoga 1:00:00 [2]

No Lissi tonight, so we had a substitute teacher. We still did the repetitive strength part, but she was a bit easier on us.

Wednesday Aug 14, 2019 #

3 PM

Workout 1:00:00 [3]
ahr:90 max:115 shoes: INOV-8 Roclite 270

Mostly weight lifting tonight, some with balancing on one foot. The last two activities were repetitions walking up the ramp with weights, then pulling the sled.

9Round 57:20 [3]
ahr:90 max:115

Tuesday Aug 13, 2019 #

9 AM

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

I still seem to be off my game. My right knee and left big toe were both hurting, and I'm short of breath. Not sure if it is hay fever, heat, surgery, or a combo.

Dog Walking 28:04 [3] 2.37 km (11:52 / km) +5m 11:44 / km
ahr:103 max:132 shoes: INOV-8 Roclite 270

Mack Porter park. A slow first round the woodland trail with Elray sniffing, then I put her in the car (with all windows open). I had planned on a little running, but couldn't make myself do it, so I walked pretty fast on the second time around, then got Elray out and we went around the third time and then went into the ball fields and down the one-way road. I wanted to do more than 2 km.

4 PM

Yoga 1:00:00 [2]
ahr:78 max:109

Stretch & Strengthen. And we did.

Monday Aug 12, 2019 #

9 AM

9Round 32:00 [5]
ahr:122 max:141 shoes: INOV-8 Alltrain 215

This felt very hard today. Maybe the heat, or maybe because it's my first day back after a week off. The CHOW was situps, of which I am usually really good, but I had to stop several times today to catch my breath, and only did 47. If I'm feeling better later in the week, I may try to beat that.

Dog Walking 22:19 [3] 1.54 km (14:27 / km) +2m 14:21 / km
ahr:100 max:117 shoes: INOV-8 Roclite 270

Elray and I ambled along at Mack Porter. Really hot for both of us.

Saturday Aug 10, 2019 #

10 AM

Dog Walking 24:40 [2] 1.71 km (14:28 / km) +2m 14:22 / km
ahr:103 max:119 weight:120lbs shoes: INOV-8 Roclite 270

Finally felt well enough to take Elray for a walk. I was on a liquid diet (tomato soup & plain yogurt, plusa couple of chocolate milkshakes Bob picked up from Sonic--he's a keeper). I have also been only getting 2 to 3 hours of sleep per night this week. This morning we went out for breakfast because I was again allowed to have solid food. It was good. After groceries, I took Elray to Porter Park. We walked and it was already hot and humid. But it really felt good to get out.

Tuesday Aug 6, 2019 #

8 AM

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

Not too bad until the last round. It was a killer. Alternating 20 Russian twists holding a kettlebell with 10 alternating kettlebell figure eights under the legs while in V-sit position.

Slogging 21:00 [3] 2.14 km (9:49 / km) +4m 9:43 / km
ahr:125 max:149 shoes: INOV-8 Roclite 270

About a five-minute walking warm-up, then alternated 1.5 minute runs with 1. minute walks, then one more time around for a cool down. I tried to keep my running foot falls on mid foot, and also worked on transitioning from walk to run to walk smoothly. Mostly kept a good pace on the walking. My average for the whole thing was 9:51 min/km. It was already 84 degrees out, but I needed to get this in since I will be having surgery this afternoon, and don't know when I can run again.

Monday Aug 5, 2019 #

8 AM

9Round 32:00 [4]
ahr:110 max:133 shoes: INOV-8 Alltrain 215

Today's CHOW was 6 alternating hits on the speed bag, and a Burpee. I did 17.

Sunday Aug 4, 2019 #

10 AM

Dog Walking 33:01 [2] 2.37 km (13:56 / km) +21m 13:20 / km
ahr:93 max:118 shoes: INOV-8 Roclite 270

Pretty hot. Counter-clockwise on the main trail at Jesse James.

Saturday Aug 3, 2019 #

8 AM

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

A busy Saturday. Hadn't seen Brian in quite a while.

9 AM

Slogging 1:01:44 [4] 6.24 km (9:53 / km) +42m 9:34 / km
ahr:119 max:152 shoes: INOV-8 Roclite 270

Watkins Mill, all the way around counter-clockwise. I managed to beat 10 min/km overall. I walked the first km, then tried to do 2 minute runs, alternating with 2 minute walks, the next three km. And I did, except for one that was all uphill, when I had to catch my breath after about 1.5 minutes. The last two I did one to 1. 5 runs with longer walks. During these last two laps, I realized that, although posture stayed good, I was landing on my entire foot while running. So I focused on a mid-foot strike to lessen the friction. Really tired when I finished, but my VO2 max has increased from 29 to 30. It has been 29 like forever.

Friday Aug 2, 2019 #

8 AM

9Round 32:00 [3]
ahr:114 max:140 shoes: INOV-8 Alltrain 215

A hard workout day. A bit sore this morning in the midsection from yoga yesterday. On round 5, we were to get at least 200 donkey kicks on the wrecking ball, and I did 240.

Dog Walking 28:23 [2] 2.11 km (13:28 / km) +18m 12:55 / km
ahr:98 max:117 shoes: INOV-8 Roclite 270

Riverfront trail to the road and back. Great weather--partly cloudy, good breeze.

Thursday Aug 1, 2019 #

8 AM

9Round 32:00 [3]
ahr:114 max:130 shoes: INOV-8 Alltrain 215

Lots of jumping. I was good.

Dog Walking 40:50 [2] 2.98 km (13:43 / km) +31m 13:02 / km
ahr:98 max:123 shoes: INOV-8 Roclite 270

Parked at Mack Porter, then over the bridge and the main trail clockwise around Jesse James, so we got to walk up the long hill.

4 PM

Yoga 1:00:00 [3]

Stretch and strengthen. I really worked up a sweat tonight. I need to set my fenix 5 so I have an idea how this is impacting my heart rate.

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