Training Log Archive: possumIn the 7 days ending Mar 12, 2016:
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Saturday Mar 12, 2016 #
11 AM
Orienteering 1:36:21 [4] *** 4.0 km (24:05 / km)
spiked:9/9c shoes: INOV8 Bare Grips
I ran the middle course at Crowder after registration. We had rain last night, and off and on during the day, so the leaves, rocks, and trails were wet and slick.
I felt pretty good about the run. My navigation was good, and my head seemed to be working well. Physically challenging--steep ups and downs. One route choice was not good. Although I navigated well to the control, I think I could have saved 3-4 minutes going a different way, because I really got mired down in awful vegetation.
I felt pretty good about the run. My navigation was good, and my head seemed to be working well. Physically challenging--steep ups and downs. One route choice was not good. Although I navigated well to the control, I think I could have saved 3-4 minutes going a different way, because I really got mired down in awful vegetation.
Friday Mar 11, 2016 #
8 AM
9Round 32:00 [4]
ahr:107 max:151 shoes: Skechers GoFit
Burpee Friday. I got my maximum HR on Round 9, which is usually core. The challenge was to hold plank three minutes while counting wall taps. I managed 200. Whew!
9 AM
Dog Walking 25:00 [3] 1.2 mi (20:50 / mi)
shoes: INOV8 TrailRoc 235
Recycled, then took Elray to Riverfront Park for a short out-and-back. She was more into sniffing than behaving.
3 PM
Orienteering 35:37 [3] 1.79 km (19:54 / km)
shoes: INOV8 TrailRoc 235
Put out some controls for tomorrow's event at Crowder. Several locations didn't have tapes, and I didn't have clues, so I spent extra time to make sure they were in the right location. The first two were easy, then I got to go down a very steep hill, try to find a location where I could cross the creek without earth banks, then climb back up the hill. The last two were also easy. It was a beautiful day in the woods.
Thursday Mar 10, 2016 #
8 AM
9Round 32:00 [4]
ahr:111 max:133 shoes: Skechers GoFit
This was harder than it appears. Second round was spending 3 minutes on an upside-down BOSU, alternating 10 squats with 10 curls with weights.
The real killer was four, with 10 plank-ups and punches alternated with 10 situps with hooks. Then at round 9, we alternated 10 supermans with touching the medicine ball with 10 plank twists. This got my heart rate up.
The real killer was four, with 10 plank-ups and punches alternated with 10 situps with hooks. Then at round 9, we alternated 10 supermans with touching the medicine ball with 10 plank twists. This got my heart rate up.
Wednesday Mar 9, 2016 #
3 PM
Workout 1:03:40 [4]
shoes: Skechers GoFit
Lots of agility stuff tonight, and I pushed the sled also. One interesting thing was doing steps up leading with the right for 5 seconds, then with the left for five seconds. The first two rounds, leading with the right was much smoother, and the left felt awkward. The last two rounds I managed to smooth out the left and did equally well.
Tuesday Mar 8, 2016 #
9 AM
9Round 32:00 [4]
ahr:118 max:140 shoes: Skechers GoFit
Managed to do 72 on the CHOW challenge today, besting yesterday by around 6. Too many hooks on the bag--made my arms sore.
10 AM
Dog Walking 31:40 [3] 2.34 km (13:32 / km)
shoes: INOV8 TrailRoc 235
Out to Jesse James Park with Elray. Nice day, but windy, and we didn't see anyone else enjoying the weather.
My brain has been not so good since I was sick, but I think it is finally working better.
My brain has been not so good since I was sick, but I think it is finally working better.
Monday Mar 7, 2016 #
9 AM
9Round 32:00 [4]
ahr:120 max:136 shoes: Skechers GoFit
Started out with the SHOW--squatting and throwing a medicine ball up, then standing up and catching it. I did 62 today in three minutes, and that was when I hit my MHR today.
I looked at my HR data for Saturday, and I was in the red (90% of MHR most of the time) and actually made it up to 160, which is 10 over my max. I could feel it.
I looked at my HR data for Saturday, and I was in the red (90% of MHR most of the time) and actually made it up to 160, which is 10 over my max. I could feel it.
6 PM
Yoga 1:25:00 [0]
Restorative.
Sunday Mar 6, 2016 #
9 AM
Dog Walking 51:00 [3] 4.3 km (11:52 / km)
shoes: INOV8 TrailRoc 235
Nice day except for the wind, actually blowing hard enough to make waves on Wilson Lake. I was glad that I had had no problems with knees yesterday, and they were still fine today.