Training Log Archive: possumIn the 7 days ending Jan 9, 2016:
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Saturday Jan 9, 2016 #
11 AM
Orienteering 52:00 [3] 2.74 km (18:59 / km) +68m 16:53 / km
shoes: INOV8 TrailRoc 235
Putting out controls at Shawnee Mission Park for tomorrow's Score-O. Very cold and windy.
Friday Jan 8, 2016 #
9 AM
9Round 32:00 [4]
ahr:111 max:130 shoes: Skechers GoFit
Burpee Friday. Lots of weights and upper body stuff.
2 PM
Dog Walking 24:12 [3] 2.21 km (10:57 / km)
shoes: INOV8 TrailRoc 235
After recycling, took Elray to Riverfront Park. We walked pretty fast because I was cold.
Thursday Jan 7, 2016 #
8 AM
9Round 32:00 [4]
shoes: Skechers GoFit
Tough workout with two tough rounds. Went early because I had a massage scheduled. It was wonderful.
Wednesday Jan 6, 2016 #
10 AM
9Round 32:00 [5]
ahr:122 max:140 shoes: Skechers GoFit
Tough today. I stayed in the red zone a lot of the time.
6 PM
Workout 1:00:00 [4]
shoes: INOV8 TrailRoc 235
Workout with Jared. He graded up with the weights--what I had been doing with 10 lbs. became 15, and what I had done with 7.5 lbs became 10. We also used a 10-lb medicine ball with the agility drills. To finish things off, after four trips back and forth with the sled, we alternated the big ropes with running up and down the ramp. I expect to be sore tomorrow.
Tuesday Jan 5, 2016 #
9 AM
9Round 32:00 [4]
ahr:113 max:136 shoes: Skechers GoFit
Tough move at last round. Staying in plank position on a Bosu, and doing jab/crosses. No back pain today, hurrah.
Monday Jan 4, 2016 #
9 AM
9Round 32:00 [4]
ahr:109 max:129 shoes: Skechers GoFit
Still plenty challenging. I couldn't do the CHOW this week since it involved jumping, but I made an adequate substitute. Then at the last station, we held a one arm plank for 20 seconds, switched arms for another 20, and then did 5 v-ups. I was pretty solid the first two round of this, but by the third, I could really feel it.
3 PM
Dog Walking 25:44 [3] 2.33 km (11:03 / km)
shoes: INOV8 TrailRoc 235
Jesse James Park. We went counter-clockwise at a pretty good clip, because I was cold. We didn't see anyone else on the trail. Still snow and ice-covered on the south side.
6 PM
Yoga 1:17:00 [0]
Restorative. I hadn't been to Yoga in two weeks because of ice and the holidays. Felt good to be back.
Sunday Jan 3, 2016 #
1 PM
Dog Walking 54:17 [3] 4.46 km (12:10 / km)
shoes: INOV8 TrailRoc 235
Watkins Mill clockwise. Colder than I expected, with an unpleasant headwind to start. Coming back was better. Hundreds of geese. Elray waited until we were almost back to the car for the snow plow and snow angel stuff. Only one bad icy patch on the trail. My right knee started hurting a little during the last half mile or so.