Training Log Archive: possumIn the 7 days ending Dec 14, 2019:
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Saturday Dec 14, 2019 #
9 AM
Orienteering 1:50:23 [4] ** 8.74 km (12:38 / km) +152m 11:37 / km
ahr:112 max:151 spiked:20/20c shoes: INOV-8 TerraClaw250
Tinsel 20 at Fort Leavenworth. Lots of fun, and good training practice before the snow tomorrow. Chilly, but I was dressed appropriately. The only thing cold was my ear lobes. Instead of my hat, I should have used an ear warmer, since I have plenty of hair for the top of my head.
Friday Dec 13, 2019 #
8 AM
9Round 34:00 [4]
ahr:115 max:150 shoes: INOV-8 Alltrain 215
Lots of sets of 13 today because it was Friday, the 13th. Like 13 Russian twists, 13 flutter kicks, and 13 leg lifts, repeated for 3 minutes. After I finished, I did 50 jumping lunges for my bingo card.
Thursday Dec 12, 2019 #
10 AM
9Round 37:00 [4]
ahr:103 max:179 shoes: INOV-8 Alltrain 215
My wrist is feeling considerably better than it did yesterday. I even held a 5-lb kettlebell and did pullups. After the workout, I did 50 V-ups for my bingo card.
4 PM
Yoga 1:00:00 [2]
ahr:77 max:145
Some of the shreds were pretty vigorous. The two triceps were tough because you were supposed to have weight balanced on the palms, and I am not quite ready for that yet.
Wednesday Dec 11, 2019 #
3 PM
Workout 1:00:00 [3]
ahr:82 max:105 shoes: INOV-8 Roclite 270
This morning I took off my wrist brace, as per doctor instructions. Then I tried the stretching exercises the doctor gave me. Mostly ok. My wrist feels a bit wonky, but that could be from all my inactivity. Anyway, tonight at my workout, I did a lot of agility drills, balance, and step-ups using feet. Then we moved to upper body, and I managed most of the stuff ok. I determined immediately that one of the arm movements that made a lot of use of the wrist would not work. We finished up with three trips up and back across the gym floor, with 45 lb on the sled.
9Round 1:02:34 [3]
ahr:82 max:105
Tuesday Dec 10, 2019 #
Note
When I started training for the half marathon last spring, my VO2 max was in the fair range. After the half marathon, it moved up to good. After my slog at Watkins Mill Sunday, I checked it, and I had the excellent range. This is very motivating, which is good, because I really hate the training.
8 AM
9Round 34:02 [4]
ahr:110 max:154 shoes: INOV-8 Alltrain 215
I have been doing air punches with my left hand, but today I did light taps on the bag. The CHOW was total punches on the speed bag, and I did 164. After the circuit, I did 50 jumping lunges for my bingo card.
3 PM
Dog Walking 1:11:12 [2]
ahr:77 max:110 shoes: INOV-8 TerraClaw250
More ambling than dog walking.
4 PM
Yoga 1:00:00 [2]
ahr:80 max:110
Stretch & Strengthen
Sunday Dec 8, 2019 #
4 PM
Slogging 1:02:13 [4] 6.03 km (10:19 / km) +47m 9:55 / km
ahr:115 max:149 shoes: INOV-8 TerraClaw250
Since the weather was ok, and soon will not be ok, I went to Watkins Mill. I needed to have some good exertion to help clear out my congestion, but I didn't want to overdo since I am just over bronchitis. I mostly power walked, with slogging intervals the first three km, and just power walked the last three. Last spring I could do the circuit in about 54 minutes, so there is a lot of room for improvement. I tried to focus on posture while power walking. When I got home, I had hot cocoa instead of my usual chocolate milk as a recovery drink. Yummy.