Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 31 days ending Jan 31, 2020:

	activity	#	time	miles		km		+m
	9Round	18	9:39:30
	Orienteering	4	6:21:17	8.05	(47:23)	12.95	(29:27)	560	27 /	52c	51%
	Yoga	6	6:00:00
	Workout	3	3:00:00
	Dog Walking	4	1:59:44	4.15	(28:49)	6.68	(17:55)	65
	Slogging	1	1:02:02	3.8	(16:19)	6.12	(10:09)	48
	Total	35	28:02:33	16.0		25.75		673	27 /	52c	51%
averages - sleep:6 rhr:56 weight:123.7lbs

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Friday Jan 31, 2020 #

9 AM

9Round 32:00 [4]
ahr:116 max:147 shoes: INOV-8 Alltrain 215

Forgot my hair scrunchie, but had a good workout with Bailey. My left knee hurt a big on my owie when I was doing hydrant kicks.

Thursday Jan 30, 2020 #

9 AM

9Round 32:00 [3]
ahr:111 max:134 shoes: INOV-8 Alltrain 215

Not a busy morning. Got to visit with Shelby.

4 PM

Yoga 1:00:00 [2]
ahr:91 max:117

Stretch & STremgthen

Wednesday Jan 29, 2020 #

4 PM

Workout 1:00:00 [3]
ahr:91 max:111 shoes: INOV-8 Roclite 270

Got home in time to turn around and go back to Liberty to see my trainer. It felt like I was working harder than this--I'm not sure why.

Tuesday Jan 28, 2020 #

9 AM

9Round 32:00 [4]
ahr:122 max:155 shoes: INOV-8 Alltrain 215

Not quite as tough as yesterday, but still more time in red+yellow, than in green+blue. And I had a loaner car today, so I got to drive myself.

Monday Jan 27, 2020 #

9 AM

9Round 32:00 [5]
ahr:123 max:178 shoes: INOV-8 Alltrain 215

A tough one today. I was mostly in the red and yellow. Lots of rope jumping at Round 1 really got my heart rate up, and it stayed there. The CHOW was front kicks on the bag, and I did 142.

Saturday Jan 25, 2020 #

9 AM

9Round 32:00 [3]
ahr:113 max:129 shoes: INOV-8 Alltrain 215

A very busy gym this morning, and the workout was a bit easier than usual. Which was ok, because I am still sore from Thursday.

Not having wheels is a real pain. We had snow last night and all day today. I have a sore backside from 9Round challenges and yoga shreds. So Bob and I didn't do much--we went to the movies and used my free $25 gift card.

Thursday Jan 23, 2020 #

9 AM

9Round 32:00 [5]
ahr:123 max:144 weight:122lbs shoes: INOV-8 Alltrain 215

A challenge day at 9Round. Since I am still sans car, while I was waiting for Bob to pick me up, I recorded my accomplishments today.

Round1--jump rope. I didn't count since I use the weighted handles, but at
least 400
Round2--squat plus overhead press with dumbbells--68
Round3--surrender followed by jab/cross on the bag--31
Round4--total round kicks on the bag--145
Round5--donkey kicks on the wrecking ball--145
Round6--situp followed by double hook on the bag--88
Round7--total shin kicks on the bag--186
Round8--total hits on the speed bag--245
Round9--one-legged V-ups--104

I'm pretty wiped out. I did have my chocolate milk recovery drink when I got home.

4 PM

Yoga 1:00:00 [2]
ahr:79 max:112

Stretch & Strengthen. Three out of four of the interval things tonight involved the legs, and my legs were sore from this morning.

Wednesday Jan 22, 2020 #

Note
(rest day)

My car is at the dealership waiting for parts, and we are waiting for a big bill. Not sure when I can get it back. Bob would have brought me to Liberty, but my trainer had a doctor's appt, so on to next week. All I did today was grocery shopping and getting frustrated by mapping programs.

Tuesday Jan 21, 2020 #

10 AM

9Round 32:00 [3]
ahr:113 max:133 weight:124lbs shoes: INOV-8 Alltrain 215

Easier than yesterday, but still getting chauffeured by Bob. Some good weightlifting with dumbbells and kettlebells.

4 PM

Yoga 1:00:00 [2]
ahr:87 max:122

Stretch & Strengthen. We did have some aerobic moments. Then the tow truck came & took my car back to the dealer.

Monday Jan 20, 2020 #

9 AM

9Round 32:00 [5]
ahr:118 max:181 shoes: INOV-8 Alltrain 215

Since I had no driveable car, Bob dropped me off at 9Round on his way to Lowe's to get parts, so we can have running water again. A very busy gym this morning with the snow--lots of people off. A rigorous workout. This week's CHOW was 10 uppercuts on the wrecking ball and a Burpee. I did 22. I haven't been doing Burpees, but it didn't seem to hurt my hand. I have decided to step up the effort a bit.

Sunday Jan 19, 2020 #

8 AM

Orienteering race 1:45:14 [4] *** 3.2 km (32:53 / km) +174m 25:51 / km
ahr:111 max:149 8c rhr:61 slept:7.0 shoes: INOV-8 X-Talon 212

Second day of the classic at Hard Labor Creek SP. I was not happy with my race today--I lost some focus at the end. Again, two major mistakes. The first was leg S-1. I got distracted by other courses' controls. I actually got very close to the flag, didn't see, didn't really check the map and wandered. Then I focused, went back and found it. The second was even worse, 6-7. I got way off course. I should have just gone around on the trails. Need to use the brain. Also, I need to start practicing my running more so I can be more aerobic and run the good trails instead of just running in from the last control to the finish. I did learn a lot this weekend to work on, and had fun visiting with people I like but don't see a lot.

I got to hang out at the airport from about 2 pm to my flight time of 9:45 pm. Got home at almost 1 am to a house with no water, and a car that won't work.

BROWNY - Splits

Saturday Jan 18, 2020 #

10 AM

Orienteering race 2:10:18 [4] *** 3.1 km (42:02 / km) +168m 33:06 / km
ahr:113 max:149 11c rhr:59 slept:6.0 shoes: INOV-8 X-Talon 212

Classic at Hard Labor Creek SP. Two major mistakes. On leg 1-2, I was on the wrong spur and it took 21 minutes. Needed better map reading. On 7-8 I took 41 minutes. I got into some really gnarly stuff and lots of hill climbing. I had made a good plan leaving 7 to cross the creek and get on the trail. I should have stayed on the trail further east to the ditch. I ended up relocating twice. I am doing somewhat better map reading because I can see the map for a change. Yea for cataract surgery.

BROWNY - Splits

Friday Jan 17, 2020 #

12 PM

Orienteering 1:12:38 [3] *** 3.1 km (23:26 / km) +117m 19:43 / km
ahr:113 max:148 spiked:7/10c rhr:48 slept:5.0 shoes: INOV-8 X-Talon 212

Bert Adams Scout Reservation. Middle distance. Biggest error was leg 2-3. I saw other controls and got distracted. I should have been higher up the hill, probably picked an attackpoint such as the amphitheater., A really excellent dinner at Amici's with Dick and Nancy.

BROWN - Splits

Thursday Jan 16, 2020 #

9 AM

9Round 32:00 [4]
ahr:116 max:147 shoes: INOV-8 Alltrain 215

I thought I did a good effort today to keep my heart rate up.

Wednesday Jan 15, 2020 #

3 PM

Workout 1:00:00 [3]
ahr:97 max:125 shoes: INOV-8 Roclite 270

We started out with balance and agility drills. More balance while lifting weights and working the cables. Finished with four trips with the sled, pushing down the gym, and pulling backwards to start. Then four trips up the ramp while holding a 10-lb weight in the air.

Tuesday Jan 14, 2020 #

8 AM

9Round 32:00 [4]
ahr:116 max:131 shoes: INOV-8 Alltrain 215

Not as tough as yesterday, but still challenging. A good balance component at Round 7.

4 PM

Yoga 1:00:00 [2]
ahr:84 max:107

Some fairly vigorous intervals tonight--crunches, bicycles, belly bonfires, holding plank, and squat and leg kicks. Twenty seconds on, ten seconds rest, eight repetitions. Then we stretched in more typical yoga poses--pigeon, downward dog, etc.

Monday Jan 13, 2020 #

8 AM

9Round 32:00 [5]
ahr:119 max:154 shoes: INOV-8 Alltrain 215

A tough one today, mostly in the yellow, but over 5 minutes in the red. The CHOW was low hook, high hook, round kick, alternating sides. I did 62.

The I went over to Breathe Deep and had a massage. About the longest time between massages in ages, so I needed this. It was great. Thank you, Jessica.

Sunday Jan 12, 2020 #

Note
(rest day)

The second rest day in a row. I'm a slug.

Saturday Jan 11, 2020 #

Note
(rest day)

Ice and snow and I was a slug. Except for my necessary dog walking duties and going out to the greenhouse to feed the rabbit. Bob got cabin fever so we went to Liberty for lunch. It's good to have a mellow day.

Friday Jan 10, 2020 #

9 AM

9Round 35:30 [3]
ahr:109 max:149 shoes: INOV-8 Alltrain 215

I did an extra round of sparring with Shelby. This got my heart rate up.

Thursday Jan 9, 2020 #

9 AM

9Round 32:00 [4]
ahr:114 max:145 shoes: INOV-8 Alltrain 215

Switch feet with punches gets my heart rate up every time.

Then I drove to Prairie Village and met my daughter for a girls' day out. Lots of fun.

Wednesday Jan 8, 2020 #

3 PM

Workout 1:00:00 [3]
ahr:87 max:118 shoes: GORUN5

The gym got a bunch of new equipment in, and I got to use some of it. New Bosus and ankle straps for the weight machine. Lots of balance and agility stuff. I did curls with 12.5 lb with my left hand. Finished with intervals on the rowing machine.

Tuesday Jan 7, 2020 #

9 AM

9Round 32:00 [4]
ahr:115 max:142 weight:124lbs shoes: INOV-8 Alltrain 215

A very good workout. Kept up throughout the session, but I never had to stop to catch my breath. I did pushups, Burpees, and mountain climbers, so my wrist is almost back to normal. And I had lost a pound this morning. Going hungry works even when you're old.

4 PM

Yoga 1:00:00 [2]
ahr:78 max:128

Stretch & Strengthen. Some of the intervals were very aerobic

Monday Jan 6, 2020 #

9 AM

9Round 32:00 [3]
ahr:112 max:129 shoes: INOV-8 Alltrain 215

Today I did up-downs, the first Burpees since I broke my wrist, and also ab wheel roll outs. The CHOW was a jab, cross, hook, hook, jumping jack. I did 62.

Sunday Jan 5, 2020 #

10 AM

Dog Walking 23:50 [1] 1.54 km (15:29 / km) +12m 14:54 / km
ahr:103 max:127 shoes: GORUN5

Mack Porter with the woodland loop and then around the ball fields. Lots of sniffing. Felt really good in the woods, but kind of a bitter wind around the ball fields.

2 PM

Slogging 1:02:02 [3] 6.12 km (10:09 / km) +48m 9:46 / km
ahr:99 max:134 shoes: GORUN5

Clockwise at Watkins Mill. All walking. The first and last laps were both under 10 min/km, and the others were a bit over, so I averaged 10 min/km for the entire distance. A bit overdressed, with my ear warmer, gloves, and vest, but it was cold in the wind at the beginning and they felt good. I had a celebratory chocolate milk for a recovery drink when I got home.

Saturday Jan 4, 2020 #

Note

I hadn't weighed myself in a long time, and have been slacking and indulging. So scary. I stepped on the scale yesterday and have gained 5 pounds. I will get serious about taking it off, to help my arthritic knees and toes. Just glad they aren't hurting more than usual already.

10 AM

9Round 32:00 [5]
ahr:126 max:143 shoes: INOV-8 Alltrain 215

Today was a special day. We had a fundraiser for Stevie?, and counted our kicks, so every round included kicks. I ended up with 2400. I started on Round 9 and did 540 flutter kicks (sore quads) then Round 1 was jumping rope with buttkickers. I didn't rack up as many kicks on the rest of the rounds, but I really rocked this workout and kept my heart rate up.

Dog Walking 50:03 [2] 2.58 km (19:26 / km) +24m 18:33 / km
ahr:103 max:149 weight:125lbs shoes: GORUN5

Lots of sniffing and greens picking interspersed with some serious power walking from Mack Porter over the bridge to Jesse James and around the loop to return.

Friday Jan 3, 2020 #

9 AM

9Round 32:00 [5]
ahr:119 max:133 shoes: INOV-8 Alltrain 215

Most of my time was spent in the yellow. Pretty intense. I did everything but plankups, substituting plank twists.

10 AM

Dog Walking 19:42 [2] 1.32 km (14:55 / km) +15m 14:07 / km
ahr:98 max:118 shoes: GORUN5

The Riverfront trail. I picked enough greens yesterday, so we didn't have to do that today, and Elray and I were both glad of that.

Thursday Jan 2, 2020 #

Note

I am mostly happy with my training, Jared, 9Round, and yoga. I want to add more orienteering practice. My other goal for this year is to meditate on a regular basis. I have sleep issues, and my doctor suggested melatonin and Headspace. I have tried the melatonin without much result, but I'll try it again with meditation.

9 AM

9Round 32:00 [3]
ahr:109 max:131 shoes: INOV-8 Alltrain 215

Today I did some up-downs, mountain climbers, extreme in-and-outs, and pushup (from the knees), all of which required putting weight on my left hand.

10 AM

Dog Walking 26:09 [1] 1.25 km (20:55 / km) +14m 19:49 / km
ahr:96 max:106 shoes: Skechers Walkers

They closed Mack Porter again, so we went to Jesse James, and went very slowly. I picked enough rabbit food to hold Harvey for two days.

4 PM

Yoga 1:00:00 [2]

Stretch & Strengthen. I didn't lose flexibility during the two week layoff. Good.

Wednesday Jan 1, 2020 #

12 PM

Orienteering 1:13:07 [4] *** 3.55 km (20:36 / km) +101m 18:02 / km
ahr:115 max:147 spiked:20/23c shoes: INOV-8 X-Talon 212

Fun way to start the New Year with a Farsta at Rockhaven, put on by OK. Good weather, lots of participation. We had a mass start, then later on a butterfly with everyone doing different orders on the legs, and finished with a maze. Trashy woods, and lots of steep. I did well except for a major mistake going from 4-5. I ended up at 6, and had to backtrack to 5.

I slogged from the maze to the last control, then mostly slogged to the finish. My fenix told me I had trained both aerobically and anaerobically. Fun and good, too.

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