Training Log Archive: possumIn the 31 days ending Jul 31, 2020:
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Friday Jul 31, 2020 #
9 AM
Orienteering 59:20 [2] * 4.43 km (13:24 / km) +21m 13:06 / km
ahr:108 max:123 spiked:18/19c slept:5.0 shoes: INOV-8 TrailRoc 270
I met my daughter at Burcham Park, and we did the UnsynglO long course together. I had run off maps for both of us, and she put the app on her phone, also. Every time we got to a control, it was like a chorus. Very wet going from 2-3, we had to wade through a swamp trying, and failing, to find some higher ground. Then we opted to skip 10. We could see it, but would have had to walk close to a very sketchy looking rig. Mary Ann really enjoyed it, and I left her the map--she may try to do it again with Steve or her godchildren. Since we were close to downtown, we went there and ate Thai at a small deck on the sidewalk. Lots of fun.
Thursday Jul 30, 2020 #
9 AM
Dog Walking 20:31 [2] 1.88 km (10:54 / km) +9m 10:38 / km
ahr:104 max:121 slept:6.0 weight:122lbs shoes: INOV-8 TrailRoc 270
We hadn't walked in a few days because of the rain. Today we kept up a good pace, averaging less than 11 min/km, including potty stops and a table. It felt good to go out again.
Wednesday Jul 29, 2020 #
Note
A very rainy day. We took advantage of it this morning, and did lots of errands, and stopped at the election board to vote absentee. But it kept on raining and storming, so I am being very lazy. A good note: I've actually been able to make myself meditate four days in a row, and I had really good sleep last night.
Note
My fenix 5X quit storing some data, e.g. steps, sleep, heart rate, so I had contacted Garmin last week. They had me do a master reset. Well, it is still not behaving, and they got back to me today. I spent most of this rainy afternoon trying to copy files, put things in zip files, and send it to them. Yes, I have very slow internet here in the country.
Tuesday Jul 28, 2020 #
8 AM
Dog Walking 17:27 [2] 1.56 km (11:11 / km) +4m 11:03 / km
ahr:97 max:106 shoes: INOV-8 TrailRoc 270
Mack Porter Park. We kept up a good pace, and the weather was great. The hot spot on my heel that I got on Sunday bothered me. When I got home, I found my Second Skin, but I hadn't used it in a couple of years, so the gel, even in the sealed pack, was useless. I did put the adhesive knit over the area. Need to heal up before Friday when Mary Ann and I go orienteering again.
10 AM
Workout 47:00 [3]
ahr:100 max:119 shoes: GORUN5
Somehow, we finished early today, so I will add some time onto next week. A good workout and I worked out hard. I actually did 20 pounds, with one hand, standing on one leg, curls on the cable machine. At least for two sets--we dialed it back for the last set. And of course the sled again. We also went up a pound on the compound arm raises. I'm feeling it. I wore my running shoes because of the hot spot. They felt fine.
Monday Jul 27, 2020 #
8 AM
Note
slept:3.0
I went to the License Bureau early to get my REAL ID. A long line,even early. Fortunately, most of the people were there to license vehicles, instead of the driver test. I had brought lots of stuff--passport, birth certificate, voter card, etc., since I have been turned away in the past, and it wasn't even for a REAL ID. I had it all, including my divorce papers from 35 years ago. And my hair was looking good, and I had even darkened the gray in my eyebrows. They always tell you not to smile, but I channeled my inner Mona Lisa, and I think the photo will look ok.
11 AM
Workout 15:50 [2]
ahr:88 max:106 shoes: INOV-8 Alltrain 215
Made up a knee workout, and put on my knee braces.
Lunges, front, rear, side, 10 each, each leg
30 sec. plank
20 squats, 20 situps.
3 sets
Lunges, front, rear, side, 10 each, each leg
30 sec. plank
20 squats, 20 situps.
3 sets
Sunday Jul 26, 2020 #
9 AM
Hiking 1:05:07 [4] 6.1 km (10:40 / km) +37m 10:22 / km
ahr:109 max:145 shoes: INOV-8 TrailRoc 270
Bob wanted a day off from dog walking, and I was feeling the best in quite a while (better sleelp?), so I went to Watkins Mill and hiked the trail counter clockwise. Only walking, since I slogged yesterday, but did just under 11 min/km. Very hot. Biggest problem was socks that slid down and gave me a hot spot on my right heel. The most interesting thing I saw was a tandem recumbent bicycle.
Saturday Jul 25, 2020 #
6 AM
Slogging 49:23 [4] 5.0 km (9:53 / km) +22m 9:40 / km
ahr:102 max:148 shoes: GORUN5
It was around 75 degrees this morning at 6 am. Started in the usual place in Mack Porter, did the woodland section, then around the ballfields. Crossed the bridge into Jesse James, and did the main loop including the east side. Then back to Mack Porter. I got back to the car .2 km shy of a 5 k, so I went down the road and back to get my 5 k time. My first two k's were at 9/km, then the next two were 10/km. Good time on the fourth, because it included walking up a steep hilll, then walking back down. The rest of the time I alternated walking and slogging until the last km. I was pretty tired. A good baseline for a 5k.
Friday Jul 24, 2020 #
6 AM
stretch/strengthen 22:28 [2]
ahr:78 max:102
I decided doing something early was possible, because I can't motivate later in the day. After Elray's early morning walk, I did the Runner's workout while Bob was making breakfast. (He makes breakfast, I make dinner) I felt much better afterward.
8 AM
Dog Walking 17:40 [2] 1.6 km (11:02 / km) +5m 10:52 / km
ahr:105 max:137 shoes: INOV-8 TrailRoc 270
Mack Porter Park. Already really hot and humid. I did some slogging and averaged 11 min/km. Got my heart rate and my aerobic training up a bit.
Thursday Jul 23, 2020 #
9 AM
Dog Walking 19:06 [1] 1.53 km (12:29 / km) +2m 12:24 / km
ahr:89 max:104 shoes: INOV-8 TrailRoc 270
Mack Porter park. My right knee has been bothering me more than usual.
Maybe because I have been doing squats and lunges almost daily for 25 years to compensate for my nonexistent ACL. Since lockdown, I have been having lots of trouble getting motivated to work out. It seems worse this week, probably because my brain tells me that we should be in California having lots of fun. Got to get over it.
Maybe because I have been doing squats and lunges almost daily for 25 years to compensate for my nonexistent ACL. Since lockdown, I have been having lots of trouble getting motivated to work out. It seems worse this week, probably because my brain tells me that we should be in California having lots of fun. Got to get over it.
Wednesday Jul 22, 2020 #
9 AM
Dog Walking 18:00 [3] 1.5 km (12:01 / km) +2m 11:57 / km
ahr:90 max:102 slept:5.0 weight:123lbs shoes: INOV-8 TrailRoc 270
Mack Porter Park. Since my internet is back up (down most of yesterday), I downloaded my fenix 5X. It was not saving my date, e.g., steps, sleep, and heartrate. Phillip, at Garmin on the chat line, suggested the master reset. It didn't work. No data for Monday. It apparently is only saving the last 24 hours or so. So I have sent an email back to Garmin. It was working until about a month or so ago.
Tuesday Jul 21, 2020 #
10 AM
Workout 1:00:00 [3]
ahr:90 max:112 shoes: INOV-8 TrailRoc 270
My workout with my trainer, done wearing a mask the whole time. That was an issue pushing and pulling the sled. On my first pullback, I told Jared it seemed harder than last time, and jokingly asked if had left the brake on. Yes, he said. We did this three times. He also upped the weights on several other exercises. I did pulldowns on the cable machine with 55 pounds. By the end of the third set, my muscles were screaming. A good, but challenging workout. Then I rushed home, made my go to dinner-spaghetti and meatballs with chickpea spaghetti, and rushed to North Kansas City for a bloodletting.
Monday Jul 20, 2020 #
Note
Thundering and copious rain most of the night, which meant that Elray would not let us sleep. It was totally pouring when I tried to take her out early, but she refused, so I got mostly drowned walking to the end of the driveway and back in the rain to get the paper, which was wet, despite plastic wrapping. We were among the lucky one in northern Clay county which got about 4 inches of rain. Too wet. So I was a sleep deprived slug most of the day. I did a small bit of weight lifting, targeting arms, plus squats.
Sunday Jul 19, 2020 #
8 AM
Dog Walking 21:54 [2] 2.03 km (10:47 / km) +1m 10:46 / km
ahr:104 max:137 shoes: INOV-8 Alltrain 215
Mack Porter park. Already sticky out, but the cloud cover made it tolerable. We had a really good pace today--averaged 10:46min/km. We didn't stop for "walk the doggy", just the usual piddle and poo. It was fast enough in the heat to work up a sweat. I usually try to go longer one day a week, but the last two have been too hot.
Saturday Jul 18, 2020 #
8 AM
Dog Walking 33:22 [1] 2.77 km (12:03 / km) +5m 11:57 / km
ahr:96 max:113 shoes: INOV-8 TrailRoc 270
Mack Porter over the bridge to the junction with the Jesse James main trail. Hot and humid, but we got most of the walk in while there was still cloud cover.
Friday Jul 17, 2020 #
9 AM
Dog Walking 15:33 [1] 1.2 km (12:57 / km) +9m 12:29 / km
ahr:99 max:109 shoes: INOV-8 TrailRoc 270
Recycled, then went across the street, and walked Elray around the high school. Already very hot and muggy, so it was a short walk.
4 PM
9Round 34:00 [4]
ahr:99 max:134 shoes: INOV-8 Alltrain 215
I did the July 4 workout again, but repeated the sequences to get my 3 minutes on each round. I had used my inhaler, but next time need to also put on my knee braces. The scissor kicks, jumping lunges, and skipping kicks would have been better. Since I had no bag, I used 5-lb weights for the punching parts.
Thursday Jul 16, 2020 #
Note
Picked my first full size tomato today, but it's not a Buffalosteak. Later this week.
8 AM
Dog Walking 22:16 [2] 1.88 km (11:50 / km)
ahr:90 max:108 shoes: INOV-8 TrailRoc 270
Mack Porter park. Weather was pleasant, and I managed to do less than 12/min/km again. We were going to walk the doggy, but Killdeer were all over the place, and we didn't want Elray chasing them.
Tuesday Jul 14, 2020 #
8 AM
Dog Walking 19:11 [2] 1.61 km (11:55 / km) +7m 11:40 / km
ahr:103 max:122 shoes: INOV-8 TrailRoc 270
The short walk at Mack Porter, but we moved right along, and I averaged under 12 min/km. We also had a good "walk the doggy" today, and also had a burst of slogging early this morning, because Elray decided to take the paper in. When she does that, she always wants to run the driveway, almost 100 meters, and I wasn't very good shoes, but had a good burst of energy before breakfast.
10 AM
Workout 1:00:00 [2]
ahr:93 max:132 shoes: INOV-8 Alltrain 215
We used heavier weights today than last week. Again, started with legs, then pushed and pulled the sled, but differently than last week, and then lots of arm and especially shoulder work. I will probably have sore shoulders tomorrow.
Monday Jul 13, 2020 #
8 AM
Dog Walking 19:38 [1] 1.47 km (13:24 / km) +7m 13:06 / km
ahr:74 max:91
A short one. Already hot, and I have a lot of picking to do. Another night with less than 5 hours of sleep. I know that this sleep deprivation is making me tired, but don't know what to do about it.
5 PM
stretch/strengthen 26:07 [2]
ahr:79 max:108 shoes: INOV-8 Alltrain 215
Runner's Workout
Sunday Jul 12, 2020 #
8 AM
Orienteering 50:45 [4] ** 4.12 km (12:19 / km) +26m 11:56 / km
ahr:116 max:142 spiked:20/20c shoes: INOV-8 TrailRoc 270
Such fun. Sunflower Games at Gage Park in Topeka. Fritz set the course, so I knew there might be a few tricks, and I checked all the control numbers. This was the first real orienteering (with flags) since early March. It was also great to see everyone and visit, at appropriate social distances. Messed up at 1. A rookie mistake--my map was upside down. Corrected pretty quickly. Then at 3, I ran past, turned around, and saw the control in the corner. Navigation was good, although I lost a few seconds here and there, by trying to keep good social distance. All in all, a very satisfying day.
9 AM
Orienteering 10:10 [2] 0.6 km (17:05 / km)
ahr:104 max:113 shoes: INOV-8 TrailRoc 270
Helping to pick up controls.
Saturday Jul 11, 2020 #
9 AM
Dog Walking 21:00 [1] 1.64 km (12:46 / km) +7m 12:30 / km
ahr:95 max:118 shoes: INOV-8 TrailRoc 270
Mack Porter. Already hot and the park was pretty busy. A baseball game between the Robins and the Orioles. I have a big picking day ahead of me, but I'm feeling pretty good.
Friday Jul 10, 2020 #
10 AM
Workout 1:00:00 [3]
ahr:96 max:115 shoes: INOV-8 Alltrain 215
Workout with my trainer. Started out with legs, pushed and pulled the sled, and then spent the last half hour on upper body. I felt really good when I finished.
Thursday Jul 9, 2020 #
Note
Nice and cool and a great day to do something. But I did nothing, because I got my head zapped today, and I'm resting. The cool part was that they let me take my Hannibal Lechter mask home.
Wednesday Jul 8, 2020 #
Note
After getting home from our walk, I went out to pick blueberries, and must have gotten too much sun. I felt really rugged the rest of the day.
9 AM
Dog Walking 20:26 [1] 1.59 km (12:50 / km) +22m 12:00 / km
ahr:101 max:115 shoes: INOV-8 TrailRoc 270
Mack Porter. Late start because I needed to order groceries. Then had to cut the walk short to go to Sprouts for grocery delivery. Back to less than five hours sleep.
Tuesday Jul 7, 2020 #
8 AM
Dog Walking 25:08 [1] 2.0 km (12:36 / km) +11m 12:15 / km
ahr:97 max:107 shoes: INOV-8 TrailRoc 270
Mack Porter. Really hot in the sun--somewhat better in the shade. I managed to get over five hours sleep last night. We also got to move back upstairs from the bunker.
3 PM
stretch/strengthen 22:00 [2]
shoes: INOV-8 Alltrain 215
Runner's Workout
Monday Jul 6, 2020 #
8 AM
Dog Walking 30:57 [1] 2.52 km (12:17 / km) +4m 12:11 / km
ahr:94 max:111 shoes: INOV-8 Alltrain 215
Mack Porter to Jesse James to the junction and back, with a bit of "walk the doggy". Already hot.
Sunday Jul 5, 2020 #
8 AM
Slogging 59:56 [5] 6.13 km (9:46 / km) +39m 9:28 / km
ahr:128 max:159 shoes: GORUN5
Riverfront trail, all the way around. I was under 9:30/km for the first four, then about 10 for the fifth, and about that time, I started getting light-headed and a bit dizzy and slowed was down. I still managed to average 9:46/km, so that's good. Then I came home and had my chocolate milk.
Saturday Jul 4, 2020 #
9 AM
Dog Walking 34:52 [1] 2.56 km (13:37 / km) +2m 13:34 / km
ahr:88 max:129 shoes: INOV-8 TrailRoc 270
We started with the woodland loop at Mack Porter, in the rain. The rain got a bit heavier, so we hopped in the car, and drove to the ball fields. Then we walked, still in the rain, around the ball fields, and over the bridge to Jesse James. Then onto the junction with the main trail, and back. I went slowly, especially both ways across the bridge--the wood was very slippery. No other walkers, but the weather felt great--light rain, nice breeze. Kind of like spending a half hour playing in the sprinkler. And I had the best night's sleep I have had in a month.
4 PM
9Round 18:00 [4]
ahr:100 max:143 shoes: INOV-8 Alltrain 215
Since 9Round was closed for July 4, Bailey posted a workout. I had planned to start over after completion, until my 30 minutes were up, but my shoulder started hurting, so I stopped. Pretty intense for someone who hasn't been exerising.
6 PM
Dog Walking 34:12 [1] 2.43 km (14:04 / km) +11m 13:47 / km
ahr:102 max:151 shoes: INOV-8 TrailRoc 270
Elray is terrified of guns, fireworks, and thunderstorms, which is why we haven't been getting much sleep this week. Some fireworks all day, and all day today. She hasn't been eating or drinking, and no piddling since our morning walk, so we both took her back to Mack Porter, in hopes that the road noise from I-35 would help to muffle the firecrackers. It did, finally. No one else out there, or even in Jesse James. This was a very slow amble for me, hardly counts as training.
Friday Jul 3, 2020 #
8 AM
Workout 1:00:00 [3]
ahr:85 max:105 shoes: INOV-8 Alltrain 215
I got to work out with my trainer today, and it was wonderful. Early in the morning, very carefully. Lots of strength stuff, I got to push and pull the sled (all things sanitized before and after) and a bunch of balance stuff. I did a bit better than we expected, but we did lower the poundage a bit from what I had done last March. It was also motivating.
Thursday Jul 2, 2020 #
8 AM
Dog Walking 20:27 [1] 1.7 km (12:02 / km) +1m 12:00 / km
ahr:98 max:146 shoes: INOV-8 TrailRoc 270
Dog walking with Bob and Elray at Mack Porter. We both actually got to sleep last night, and I feel much better. A short walk, but I did a few running sprints on the grass of the outfield during "walk the doggy". Earlier, and not as hot as Tuesday.
Wednesday Jul 1, 2020 #
Note
(rest day)
Elray gets very stressed with both fireworks and thunderstorms, so we haven't slept much this week. I had to have my mask made today, and, except for ordering groceries and cooking, I didn't do anything else. Hopefully, they will quit the fireworks earlier tonight.