Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending Dec 22, 2018:

activity	#	time	miles		km		+m
9Round	5	2:40:00
Yoga	2	2:35:00
Orienteering	1	2:26:37	4.72	(31:03)	7.6	(19:18)	149
Dog Walking	4	1:26:21	2.72		4.37		22
Workout	1	1:00:00
Total	13	10:07:58	7.44		11.97		171
[1-5]	12	8:47:58

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Saturday Dec 22, 2018 #

9 AM

9Round 32:00 [5]
ahr:122 max:137 shoes: INOV-8 Alltrain 215

A very busy gym, and a very busy workout. Lots of jumping moves. My glutes finally stopped being so sore fromt he fire hydrants last Thursday. And we have a new trainer--Xander.

4 PM

Dog Walking 24:44 [2] +1m
ahr:103 max:146 shoes: INOV-8 Roclite 270

Mack Porter Park. Kind of alternated between almost race-walking and stopping to sniff and mark.

Friday Dec 21, 2018 #

8 AM

9Round 32:00 [3]
ahr:110 max:119 shoes: INOV-8 Alltrain 215

Lots of core stuff and squats. While not as aerobic, some moves were difficult.

9 AM

Dog Walking 23:58 [2] 1.45 km (16:32 / km) +14m 15:46 / km
ahr:100 max:139 shoes: INOV-8 Roclite 270

Riverfront trail to the new tennis courts and back, because my hands and nose were cold. I did some sprinting to make up for some standing still time whilde people petted the Elray.

Thursday Dec 20, 2018 #

8 AM

9Round 32:00 [5]
ahr:118 max:166 shoes: INOV-8 Alltrain 215

Criss-cross feet and the Ali Shuffle get my heart rate up every time. We u ted the weighted bar, kettlebells, hand weights, jump ropes, and a step today.

6 PM

Yoga 1:15:00 [1]

Pure Yin. Not knowing what Yin is, I looked it up and found out it is extended stretches. When I was young, I was very flexible. Now, not so much. I can't do much about the young, but really needed to try doing something with the flexible. An interesting class. Occasionally a bit uncomfortable, but I managed to stay with it, and had some deep stretches.

Wednesday Dec 19, 2018 #

3 PM

Workout 1:00:00 [3]
ahr:95 max:132 shoes: INOV-8 Roclite 270

Weights keep getting heavier. We end with a new way to do the battle ropes, interspersed with walking up the ramp backwards x 6.

Tuesday Dec 18, 2018 #

8 AM

9Round 32:00 [4]
ahr:112 max:150 shoes: INOV-8 Alltrain 215

The toughest thing for me today was pushing the tire back and forth across the gym floor. We did lots of core work, also. I wrote on the mirror after I finished. Everyone is answering the question, "Why?".

3 PM

Dog Walking 18:04 [2] 1.4 km (12:54 / km) +4m 12:43 / km
ahr:103 max:129 shoes: INOV-8 Roclite 270

We went to Mack Porter, and planned to go over the bridge to Jesse James. About half-way across the bridge, I saw a pit bull headed our way, so we turned around and walked around all the ball fields instead. I wore my new shoes again today, and they seem very comfortable. I really hated to retire my old ones--they have been wonderful, but developed a hole in the sidewall. These new ones seem a bit roomier in the toe box, which may be an advantage for old arthritic toes.

Monday Dec 17, 2018 #

9 AM

9Round 32:00 [4]
ahr:112 max:170 shoes: INOV-8 Alltrain 215

After a two day respite, it felt good to work out hard. This week's CHOW was a side step, squat, and push the medicine ball out in front. I did 83, but only used the 6 pounder. The heart rate went up on some of the sprints back and forth in the gym.

4 PM

Dog Walking 19:35 [2] 1.52 km (12:53 / km) +3m 12:45 / km
ahr:125 max:162 shoes: INOV-8 Roclite 270

Took Elray to Mack Porter, and walked the woods loop, then the ballfield loop, then back on the one-way road. She did stop to sniff a few times, but we mostly kept up a good pac.e

6 PM

Yoga 1:20:00 [0]

Restorative

Sunday Dec 16, 2018 #

1 PM

Orienteering (mapping) 2:26:37 [3] 7.6 km (19:18 / km) +149m 17:34 / km
ahr:110 max:157 shoes: INOV-8 Trail Talon 225

Out to Weston Bend to update map and place a few controls. Lots of changes regarding the trails. I get to take a lot of them out, which is not helpful for route choices. And I did get to add a short one, also. Vegetation that I saw has not changed a lot. A good day to be in the woods, and I finally got to see the park naturalist, ask questions, change start location, and file my paperwork.

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