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Training Log Archive: possum

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
9Round	18	15:49:16	2.17		3.5		98
Orienteering	8	12:46:34	24.13	(31:46)	38.83	(19:44)	901	20 /	21c	95%
Yoga	6	6:00:00
Dog Walking	8	5:02:30	12.45	(24:18)	20.04	(15:06)	184
Workout	4	4:00:00
Slogging	2	2:05:48	7.47	(16:50)	12.02	(10:28)	69
Total	42	45:44:08	46.23		74.39		1251	20 /	21c	95%

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Thursday Oct 31, 2019 #

10 AM

9Round 32:00 [4]
ahr:110 max:145 shoes: INOV-8 Alltrain 215

I had to recover the car this morning from all the ice & snow, then do a couple of errands, so I was at 9Round later than usual. A few modifications, but a really good workout. My wrist feels significantly better today.

4 PM

Yoga 1:00:00 [2]
ahr:87 max:107

Fierce & Flexible

Wednesday Oct 30, 2019 #

3 PM

9Round 2:03:47 [3]
ahr:85 max:139

4 PM

Workout 1:00:00 [3]
ahr:100 max:135 shoes: INOV-8 Roclite 270

Back to somewhat heavier weights, but still a bit ouchy in the wrist. Finished by pulling the sled (100 lb) across the gym while tethered to me, then pulling backwards, still tethered to the start. Three trips out and back. The backwards ones are really a quad burner.

Tuesday Oct 29, 2019 #

9 AM

9Round 32:00 [3]
ahr:105 max:125 shoes: INOV-8 Alltrain 215

Only needed a few modifications.

3 PM

9Round 1:24:38 [3]
ahr:80 max:131

4 PM

Yoga 1:00:00 [2]
ahr:90 max:131

Fierce & Flexible. Tonigh one of our HIIT was plank position. Hold plank 20 seconds, rest 7 seconds, and repeat 8 times. I kept my weight on the finger area instead of the heel of the hand during down dog. Otherwise, no modifications necessary.

Monday Oct 28, 2019 #

8 AM

Orienteering 2:44:01 [3] 4.15 mi (39:33 / mi) +204m 34:19 / mi
ahr:90 max:150

9 AM

Orienteering 2:59:01 [3] 7.17 km (24:58 / km) +180m 22:11 / km
ahr:90 max:150 shoes: INOV-8 X-Talon 212

Finished putting out tapes at Heartland. Thought I'd got a bit turned around, so I followed a creek and realized I was where I wanted to be. Moved a couple of control locations. When I updated the map yesterday, I changed a couple of legs. I'm pretty tired because the vegetation is still very thick.

Sunday Oct 27, 2019 #

10 AM

Orienteering 1:31:44 [4] 4.5 km (20:23 / km) +108m 18:12 / km
ahr:114 max:158 shoes: INOV-8 X-Talon 212

Put out flagging at Heartland for December's meet. Only six control points left to flag.

9Round 1:16:44 [3] 2.17 mi (35:18 / mi) +98m 30:58 / mi
ahr:114 max:157

Saturday Oct 26, 2019 #

8 AM

Orienteering 11:12 [4] * 0.9 km (12:27 / km) +11m 11:44 / km
ahr:115 max:131 spiked:8/8c shoes: INOV-8 Roclite 270

The Cookie Run at Ft. Leavenworth. Alternated walking and running

9 AM

Orienteering 1:43:01 [3] ** 6.1 km (16:53 / km) +147m 15:04 / km
ahr:105 max:142 spiked:7/8c shoes: INOV-8 Roclite 270

Longer run at Ft. Leavenworth. OK, except for leg 3-4. I came to the fork in the path, and took the wrong tine. A lot of the trails were not on the map. I figured it out, had to turn back and got it right. Getting back on the main trail was tough--lots of trashy stuff--logs and multiflora. I can't put weight on my right hand, so I had to go around some and got stuck in the thorns. In general, I was pleased with my route choices.

10 AM

Orienteering 38:23 [3] * 2.7 km (14:13 / km) +53m 12:57 / km
ahr:101 max:141 spiked:5/5c shoes: INOV-8 Roclite 270

Since I finished earlier than expected, I did the shorter run also, after getting a drink and shedding some clothing. I was getting pretty tired by then. All in all, a very fun day.

Friday Oct 25, 2019 #

9 AM

9Round 32:00 [3]
ahr:107 max:180 shoes: INOV-8 Alltrain 215

I did modifications again today. My wrist is still pretty sore, but my fingers work ok. I managed to open my own medicine bottle last night. I again used plank position instead of pushup position for some exercises. Lots of sprinting down and back in the gym which got my heart going.

Thursday Oct 24, 2019 #

10 AM

Orienteering 1:23:36 [3] 5.3 km (15:46 / km) +65m 14:52 / km
ahr:105 max:139 shoes: INOV-8 X-Talon 212

Vetting at Knob Noster for the Possum Trot. Afterwards, Dick, Nancy, Nick, Paul and I went to Heroes in Warrensburg for lunch.

Wednesday Oct 23, 2019 #

Workout 1:00:00 [3]
shoes: GORUN5

Workout with my trainer. We did a bit of modification--I used lighter weights than usual with some upper body, but most of the workout didn't change. I ended with two trips down and back across the gym pulling the sled, which was about 100 pounds.

Tuesday Oct 22, 2019 #

8 AM

9Round 32:00 [3]
ahr:110 max:131 shoes: INOV-8 Alltrain 215

My wrist is still sore, but almost all of the swelling is down, and I can use my fingers again. I wrapped the wrist with an elastic bandage, and we did a few modifications at the gym. Like only tapping the bags instead of punching. I also did mountain climbers in plank position to keep the weight off my hands. A pretty good effort.

Monday Oct 21, 2019 #

10 AM

Orienteering 1:35:36 [2] 5.49 km (17:25 / km) +133m 15:32 / km
ahr:104 max:131 shoes: INOV-8 Roclite 270

I went out to Heartland and met Emma, who has been great at coordinating with me. Then I went out and put flagging on the white course controls. Discovered one trail that was no more, so I added a control, and will not use the one at the top of the hill for the easy course. Since I had already climbed the hill, and put flagging up there, I will try to incorporate it into one of the other courses.

Sunday Oct 20, 2019 #

12 PM

Dog Walking 1:20:57 [2] 4.52 km (17:54 / km) +43m 17:05 / km
ahr:110 max:149 shoes: Skechers Walkers

We went to Dog's Day Out at Powell Gardens today and did lots of walking. I had Bob hold the leash--my wrist is still sore and not working very well. But today Elray was actually the perfect dog. Other dogs barked at her and she ignored them. Then we got lunch at the Cafe Thyme and sat on the patio and had a a picnic.

Saturday Oct 19, 2019 #

9 AM

9Round 32:00 [4]
ahr:115 max:133 shoes: INOV-8 Alltrain 215

A good one today. And I saw several people I knew from way back when, including a woman who had me as a math teacher, and remembered how we had worked with the stock market for six weeks.

10 AM

Dog Walking 26:21 [1] 1.59 km (16:34 / km) +14m 15:52 / km
ahr:98 max:134 shoes: INOV-8 TerraClaw250

This was a bad one. We were at Riverfront Trail, and Elray was tethered to me, and in back. She suddenly went nova over a squirrel (and we had seen several others with no problems), took off and knocked me down and dragged me. I have a sprained wrist and it hurts, and is mostly useless, but thank goodness it wasn't my knee. We finished the walk with me holding her on a very short leash, like 12 inches.

I had plans for the rest of the day, but they have now changed.

Friday Oct 18, 2019 #

Note

So, I thought I'd try out my new eyes by doing the corn maze at the "Fun Farm", which is only about 4 miles from my house. I had done it a couple of years ago. I got to the window, paid, and asked for a map. She said they don't have any maps. A maze without maps! What is it good for, then? So, I got my money back, and left. But disappointed.

9 AM

9Round 32:00 [4]
ahr:112 max:132 shoes: INOV-8 Alltrain 215

Lots of core work, after last night's intense core work at yoga.

9Round 32:02 [3]
ahr:112 max:132

Thursday Oct 17, 2019 #

9 AM

9Round 32:00 [3]
ahr:107 max:126 shoes: INOV-8 Alltrain 215

It seemed like a lot harder workout than this. I did put in effort, although I haven't done this in almost two weeks. I'm not sure if starting back up on my blood pressure medicine had something to do with not getting my heart rate up.

9Round 34:31 [3]
ahr:107 max:126

10 AM

Dog Walking 37:44 [2] 2.73 km (13:49 / km) +26m 13:12 / km
ahr:102 max:142 shoes: GORUN5

I took Elray to Mack Porter. We crossed the bridge and did the east loop at Jesse James, then crossed back over through the pavilion and got back on the main trail and returned. I enjoyed looking at all the vibrant colors.

Dog Walking 37:44 [3] 1.69 mi (22:16 / mi) +21m 21:26 / mi
ahr:102 max:141

4 PM

Yoga 1:00:00 [2]
ahr:75 max:122

Fierce & Flexible. Tonight I did it all, including Downward Dog.

9Round 1:17:27 [3]
ahr:69 max:122

Wednesday Oct 16, 2019 #

4 PM

Workout 1:00:00 [3]
ahr:98 max:137 shoes: Skechers Walkers

I saw both my regular doctor this morning and my eye doctor this afternoon. I am now cleared to resume all regular activities, so I saw my trainer, and we had a good workout. One new thing was bending one leg backwards on a step thing, and bending the opposite knee down to touch a cushion, then coming back up. Three sets of eight on each leg. I did better than I expected.

9Round 1:01:39 [3]
ahr:81 max:137

Tuesday Oct 15, 2019 #

4 PM

Yoga 1:00:00 [2]
ahr:80 max:97

Fierce & Flexible. It felt really good to do something after being a slug for a week. I hope I'm not sore tomorrow.

9Round 1:14:28 [3]
ahr:74 max:97

Monday Oct 14, 2019 #

10 AM

Dog Walking 26:42 [2] 1.66 km (16:05 / km) +35m 14:33 / km
ahr:101 max:116 shoes: Skechers Walkers

Since I had to go to the west side of Liberty, I took Elray to Hodge Park. We detoured around the bison, because they were all be the fence, eating hay, and don't like canines. Then we went all the way down the hill, and by the golf stuff on the way back, so we wouldn't encounter them again. I'm still not supposed to run, but almost there. We were slow because she hadn't been there in a while, and there were lots of new things to sniff.

Sunday Oct 13, 2019 #

10 AM

Slogging 1:04:15 [3] 6.18 km (10:24 / km) +27m 10:10 / km
ahr:99 max:134 shoes: INOV-8 TerraClaw250

I did the entire Riverfront Trail clockwise. Mostly pretty nice, but the last mile is with busy roads, including three busy road crossings. I only walked, because I am not supposed to run for about 3 more days. And I don't have to wear my eye patch any more at night. Yeah. It was only 44 degrees when I started, wearing my warmup jacket, hat and gloves. The warmup got too warm, and the hat was overkill--an ear warmer or buff would have been better. The gloves were winners, though. I get really cold hands.

Friday Oct 11, 2019 #

10 AM

Dog Walking 20:50 [2] 1.45 km (14:23 / km) +18m 13:33 / km
ahr:98 max:121 shoes: INOV-8 TerraClaw250

Cold, and very windy. This is my windiest route. We only went to the new tennis courts and back, since I am convalescing, but it was good to get out.

Thursday Oct 10, 2019 #

Note

Still convalescing, but today I was cleared to drive. Eye is doing pretty well.

The storms last night were very close to the house, and Elray went somewhat beserk, which really impacted sleep, already impacted by having to wear an eye patch.

Wednesday Oct 9, 2019 #

Note

Another rest day--doctor's orders. Saw her this morning, and I'm a lot less blurry than yesterday, but it's still blurry and feels like something is out of place in my eye. She thought it was much better than she expected it to be after one day, and I have to up my steroid drops to four times a day to slow down the healing and inflammation.

Tuesday Oct 8, 2019 #

Note

Eye surgery today , so about a week of rest. Looking forward (!) to being able to see a map.

Monday Oct 7, 2019 #

9 AM

9Round 32:00 [4]
ahr:111 max:135 shoes: INOV-8 Alltrain 215

Last workout before eye surgery. The CHOW this week was 10 alernating punches on the speed bag, plus two reverse lunges, and I did 14.

Sunday Oct 6, 2019 #

11 AM

Slogging 1:01:33 [3] 5.84 km (10:32 / km) +42m 10:10 / km
ahr:95 max:138 shoes: GORUN5

Counter-clockwise at Watkins Mill. I only walked, because I'm so congested and my sinuses are burning, but I did manage negative splits. Good weather--cool and cloudy. I needed to get in some training before surgery next Tuesday.

Saturday Oct 5, 2019 #

9 AM

9Round 32:00 [4]
ahr:110 max:131 shoes: INOV-8 Alltrain 215

An extra CHOW today at Round 2. I did 110 Kettlebell swings in 3 minutes.

10 AM

Dog Walking 21:22 [1] 1.62 km (13:11 / km)
ahr:100 max:122 shoes: INOV-8 TerraClaw250

Mack Porter in the rain, so we cut it kind of short.

Friday Oct 4, 2019 #

10 AM

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

Today I put full effort into working out. It helped that we had good music. Lots of Burpees on Burpee Friday.

11 AM

Dog Walking 28:28 [2] 2.15 km (13:14 / km) +21m 12:37 / km
ahr:101 max:121 shoes: INOV-8 TerraClaw250

After 9Round & recycling, we went to the Riverfront Trail and walked to the road and back. I wore my ear warmer and full-zip and was glad for it. The wind was really ripping.

Thursday Oct 3, 2019 #

8 AM

9Round 32:00 [4]
ahr:113 max:176 shoes: INOV-8 Alltrain 215

Worked out harder today.

9 AM

Dog Walking 22:22 [2] 1.59 km (14:02 / km) +5m 13:49 / km
ahr:100 max:109 shoes: INOV-8 TerraClaw250

A very gentle walk around Mack Porter.

4 PM

Yoga 1:00:00 [2]
ahr:82 max:112

Fierce & Flexible. I could really feel the soreness in my midsection.

5 PM

Workout 1:00:00 [3]
ahr:106 max:113 shoes: INOV-8 TerraClaw250

Saw my trainer tonight. Finished with pushing and pulling the sled.

Tuesday Oct 1, 2019 #

8 AM

9Round 32:00 [3]
ahr:101 max:119 shoes: INOV-8 Alltrain 215

First day back at 9Round. Took it pretty easy, but it felt good to work out.

4 PM

Yoga 1:00:00 [2]
ahr:75 max:127

Stretch & Strengthen has a new name--Fierce & Flexible. Good to get back to yoga.

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