Training Log Archive: possumIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
8 AM
9Round 32:00 [4]
ahr:122 max:133
Very aerobic workout this morning with lots of pushups. Busy gym.
9 AM
Yoga 1:20:00 [1]
I tried a beginner class today. Got lots of breathing practice, and the poses were not too difficult for me. We also did some balance work.
Friday Jan 30, 2015 #
8 AM
9Round 32:00 [4]
ahr:117 max:141
Lots of upper body stuff today. This should be interesting since I will be seeing Jared later this afternoon.
3 PM
Workout 45:00 [3]
Had to cut things short today, because Jared had to go out of town. Still had a good workout, with lots of arm work after lots of arm work this morning. I did the ropes on balance things, and did the agility training with a tether.
Thursday Jan 29, 2015 #
8 AM
9Round 32:00 [3]
ahr:117 max:133
Not as tough as usual, but the last round was. We were in pushup position with our feet on a big exercise ball. We did a pushup (I was ok with that) then brought our knees (and ball) in towards the chest. I did three of these, then finished up with just the pushup part.
Wednesday Jan 28, 2015 #
9 AM
9Round 32:00 [5]
ahr:126 max:147
Today Brian was the trainer and it was a hard workout. The last station was really tough--be in pushup position with your feet on a big exercise ball, and take the right knee diagonally up to the left elbow. Repeat 10 times, then switch legs.
11 AM
Orienteering 1:49:00 [3] 3.83 mi (28:28 / mi)
shoes: INOV8 TrailRoc 235
I went with ElRay to do the Red course at Hodge Park, except for a couple of controls in the NE corner that I've done several times already. I tried some different route choices between some of the controls, and moved one about 6 feet onto a different clue description. I also switched the order of two controls to make it easier to avoid bad vegetation. While out there, I found two more fences, and a couple of other changes to the map. The weather today was beautiful, and I'm so glad I could take advantage of it.
Tuesday Jan 27, 2015 #
11 AM
Orienteering 51:43 [3] 2.4 mi (21:33 / mi)
shoes: INOV8 TrailRoc 235
Trail mapping at Knob Noster for February's rogaine.
Monday Jan 26, 2015 #
8 AM
9Round 32:00 [4]
ahr:121 max:137
Tough workout today on a whittle-your-middle Monday.
Sunday Jan 25, 2015 #
4 PM
Dog Walking 43:00 [2] 2.0 mi (21:30 / mi)
shoes: INOV8 TrailRoc 235
Bob and I took ElRay to Riverfront Park, and walked from the tennis courts to the wastewater treatment plant and back. It was a brisk day and a brisk walk. She got back to staying up with us.
Saturday Jan 24, 2015 #
9 AM
9Round 32:00 [4]
ahr:119 max:134
Busy workout this morning with Brian and Luke.
10 AM
Orienteering 1:20:00 [3]
shoes: INOV8 TrailRoc 235
Went to Hodge Park and put in some more streambeds. Not my favorite thing to do. The picnic table west of the museum that I had used as the next to last control for the yellow course had been moved, so I found another location that can't be moved. Also, they have been cleaning things up, and some of the objects (concrete stuff) have been removed, so I will need to change the map. I also put out a little flagging for the yellow course where there are lots of trails in confluence. The intensity was for the streambedsj--the rest was easy.
4 PM
Orienteering 45:00 [2]
shoes: INOV8 TrailRoc 235
Planned on doing the Green course with ElRay, but changed plans when I saw people up at the RC airport. I went up and talked with them, and got the phone nos. of their president. Unless the weather is really bad, they will have the gate open, and that will increase route choices.
We then checked some controls over at the north end of the park. ElRay has not been as cooperative in trail walking since vacation. Bob let her get away with doing her own thing, which is sniffing. Training is in order.
We then checked some controls over at the north end of the park. ElRay has not been as cooperative in trail walking since vacation. Bob let her get away with doing her own thing, which is sniffing. Training is in order.
Friday Jan 23, 2015 #
8 AM
9Round 32:00 [3]
ahr:114 max:128
Burpee Friday. Even though my heart rate didn't go up as much as usual, I thought it was a good workout.
9 AM
Yoga 1:23:00 [3]
Hatha Yoga session with Leah. She really stretched us out. I'm having to modify some of the poses, but it felt really good when I was done.
Thursday Jan 22, 2015 #
9 AM
9Round 32:00 [4]
ahr:122 max:132
After missing 9Round for a week, I still had a good workout. Interesting plank variations.
Sunday Jan 18, 2015 #
10 AM
Orienteering race 2:26:58 [4] *** 3.7 km (39:43 / km) +155m 32:51 / km
spiked:7/11c shoes: INOV8 Bare Grips
This was probably my worst mess-up ever. I made several bad mistakes that I hadn't made in five years.
I started out down the wrong trail at the start, but figured that one out quickly. Navigation to 2 was bad--I went too far south, got on the wrong trail and had to relocate. Then I did something I hadn't done since Texas, at least five years ago. I went back to 1, Navigating from 1 to 3 was right on, except that I read 68 as 89, went down the stream and back up. This time I read it correctly. I hadn't done this in at least 5 years either. The next four controls were good. Then, going to 8, I went too far west, got confused by all the roads, and lost about 26 minutes before I found it. After that I was ok.
Physically I felt much better today and had enough food. It was all bad brain. I had several people talk to me during the race, which lost my focus, and I lost it all by myself, too. I know at some point, either the brain or the body will stop working well enough to orienteer, and I hope this is not that point. I'll try again.
After I got in, Bob and I went to lunch and I actually had a glass of wine in the middle of the day. Haven't done that before, either.
I started out down the wrong trail at the start, but figured that one out quickly. Navigation to 2 was bad--I went too far south, got on the wrong trail and had to relocate. Then I did something I hadn't done since Texas, at least five years ago. I went back to 1, Navigating from 1 to 3 was right on, except that I read 68 as 89, went down the stream and back up. This time I read it correctly. I hadn't done this in at least 5 years either. The next four controls were good. Then, going to 8, I went too far west, got confused by all the roads, and lost about 26 minutes before I found it. After that I was ok.
Physically I felt much better today and had enough food. It was all bad brain. I had several people talk to me during the race, which lost my focus, and I lost it all by myself, too. I know at some point, either the brain or the body will stop working well enough to orienteer, and I hope this is not that point. I'll try again.
After I got in, Bob and I went to lunch and I actually had a glass of wine in the middle of the day. Haven't done that before, either.
Saturday Jan 17, 2015 #
11 AM
Orienteering race 1:33:38 [5] *** 3.5 km (26:45 / km) +145m 22:10 / km
spiked:8/10c shoes: INOV8 Bare Grips
Day One race in the northern section of Red Top Mountain State Park. Overall, I was pretty satisfied with my navigation until the last control. I was a little too far east on no. 5, went to the wrong rock, but knew exactly to follow the stream west to the next rock.
The steepness of the terrain caused me to stop for breath on nos. 7 and 9. Then I totally blew it on control 10 and went up the wrong stream. Finally I went over the hill to the right stream and finished. This cost me about 15 minutes. I was really tired and hungry when I finished.
After getting home and checking my heart rate, I was pretty maxed out for about half the course.
The steepness of the terrain caused me to stop for breath on nos. 7 and 9. Then I totally blew it on control 10 and went up the wrong stream. Finally I went over the hill to the right stream and finished. This cost me about 15 minutes. I was really tired and hungry when I finished.
After getting home and checking my heart rate, I was pretty maxed out for about half the course.
Friday Jan 16, 2015 #
3 PM
Orienteering 30:00 [3] ** 1.0 km (30:00 / km)
spiked:8/8c shoes: INOV8 TrailRoc 235
Model map at Red Top Mountain State Park. Easy navigation, very steep terrain. Lots of fallen leaf cover--in places almost to my knees. Good selection of different types of control locations.
Orienteering 30:00 [3] ** 1.0 km (30:00 / km)
spiked:8/8c shoes: INOV8 TrailRoc 235
Model map at Red Top Mountain State Park. Easy navigation, very steep terrain. Lots of fallen leaf cover--in places almost to my knees. Good selection of different types of control locations.
Wednesday Jan 14, 2015 #
9Round 32:00 [5]
ahr:126 max:141
Today really wiped me out. It may have been leftover from lots of exertion yesterday, but I think it was that we did hard stuff today. Round 9 was a killer--something called plank shooters. And I had to stop a few times to get my heart rate down before Round 9.
6 PM
9Round 1:00:00 [3]
Workout with my trainer. Started with legs, then agility and balance, and finished with upper body. I feel really worked out. Since tomorrow is a travel day, that's a good thing.
Tuesday Jan 13, 2015 #
9 AM
9Round 32:00 [4]
ahr:126 max:141
Today was very aerobic, with lots of arms & legs. My back was a little sore from yesterday's core. Amazing that I do this almost every day and still get sore muscles.
2 PM
Dog Walking 25:00 [2] 1.3 mi (19:14 / mi)
shoes: Skechers GoRunS
Took ElRay out for a clockwise circuit of Jesse James Park. She stayed up pretty well, except for several rolls in the snow. The she went shopping with me at Orschlen's. Girls like shopping.
6 PM
Yoga 1:25:00 [3]
Tonight I tried Vinyasa. A lot more vigorous than the other two I tried, and it was hard to do the poses and hold them. I liked this one the best, so far, and will attend this class again. I feel totally done in and stretched out. It will be interesting to see how well I sleep tonight.
Monday Jan 12, 2015 #
9 AM
9Round 32:00 [4]
ahr:112 max:135
The difficulty of the workout is not reflected in the HR numbers. We did a lot of difficult core moves that didn't raise the HR to its higher end, but I could surely feel them.
Sunday Jan 11, 2015 #
12 PM
Note
I took a rest day, but also worked registration at our Score-O meet at Shawnee Mission Park, from about 11:30 to after 3 pm. Then, a few of us went to Wendy's for some energy.
Saturday Jan 10, 2015 #
9 AM
9Round 32:00 [4]
ahr:120 max:135
Lots of punches today, The last round was challenging--2.5 minutes of holding a plank, then Iron Cross for the last 30 seconds.
11 AM
Orienteering 45:00 [3]
shoes: INOV8 Bare Grips
Helped put out flags for tomorrow's Score-O at Shawnee Mission Park.
Friday Jan 9, 2015 #
9 AM
9Round 31:30 [4]
ahr:123 max:136
The more vigorous workout today that I have come to expect on Burpee Friday. And my shoulder feels better, too.
2 PM
Dog Walking 26:00 [2] 1.4 mi (18:34 / mi)
shoes: Skechers Trail
Took Elray out on the trail after recycling. Still really cold, and the return trip straight into the North wind was not pleasant. We did spend more time sniffing than usual.
Thursday Jan 8, 2015 #
9 AM
9Round 32:00 [3]
ahr:105 max:130
Not too intense today, which was good because my right shoulder is a little sore, probably from sleeping on it.
6 PM
Yoga 1:15:00 [1]
Tonight I tried Candlelight. It was very slow, but we held the poses for up to five minutes and really got stretched out. Some of the stretching was difficult, hence the 1, and close to painful. We also focused on deep breathing the entire time, which is a good thing. Next up: I haven't tried the Vinyasa classes.
Wednesday Jan 7, 2015 #
9 AM
9Round 32:00 [3]
ahr:111 max:139
After a bad day and two bad nights, I am feeling much better. Today is my one-year anniversary of doing 9Round, and I renewed for another year. It's good to be strong.
6 PM
Workout 1:00:00 [3]
Workout with my trainer. The most difficult thing I did tonight was curl a 45 lb bar. Usually I do three to four sets of stuff, but with this I only did one.
Tuesday Jan 6, 2015 #
9 AM
9Round 32:00 [3]
ahr:112 max:135
Not feeling all that great today, which is kind of unusual. Still powered myself through the workout.
Monday Jan 5, 2015 #
9 AM
9Round 32:00 [4]
Lots of squat and pushup types of stuff today. Got me warm in a hurry.
Sunday Jan 4, 2015 #
Note
A rest day. I did do the January challenge--today was 50 squats and 10 pushups. That was all.
Saturday Jan 3, 2015 #
9 AM
9Round 32:00 [4]
ahr:127 max:139
Lots of squat and pushup things today and I really sweated. I also did my 45 squats and 9 pushups for the challenge.
2 PM
Dog Walking 1:04:00 [3] 4.0 mi (16:00 / mi)
shoes: Skechers Trail
The weathermen kept saying it was going to ice today, and I didn't want to be out west of Liberty if that happened. But when it was 45 degrees at 2pm, I decided that ElRay needed a nice long walk and we went close by to Watkins Mill. She mostly stayed on course, and we finished in record time for dog-walking.
Friday Jan 2, 2015 #
9 AM
9Round 32:00 [4]
ahr:120 max:162
Burpee Friday. We have a new challenge for January. We started today with 40 squats and 5 pushups. Every day in January we are to increase the squats by 5 and the pushups by 1. This is in addition to the regular 9Round.
10 AM
Yoga 1:00:00 [4]
I was motivated to learn about Paul getting all his fitness from a weekly yoga class and walking his dog two miles a day. A couple of months ago, a yoga studio was started in Kearney in the former quilt shop building. So I tried a hatha yoga session this morning, and it was tough and calm at the same time. We had to be mindful and focus a lot on breathing for the entire hour. Maybe this is what I need. Anyway, I bought 10 sessions of any type at my very reasonable Senior Citizen rate. They have four or five different types of sessions, so I can try them out and decide what I like. Yeah for the New Year.
Thursday Jan 1, 2015 #
1 PM
Orienteering 1:48:35 [4] *** 3.3 km (32:54 / km)
spiked:6/10c shoes: INOV8 Bare Grips
The last time I orienteered here was three years ago and the map was 1:7500; today's was 1:10000. Like a dummy, I didn't check it first, and it slowed me down on the first control. After that, no problems through no. 7, although my route choice from 6-7 could have been much better by running alongside the lake, instead of taking the trail on the bluff.
Then, I got stupid and totally blew 7 to 8, and I'm not sure how. I remember crossing the creek and it should have only been about another 100 meters. I relocated twice, wandered for an hour, probably with low blood sugar, and finally came in. Bummer.
It was great getting out in the woods to orienteer on the first day of the new year, and the weather was pretty good too. Afterward, we went to Panera and ate and socialized, which was good, too.
In 2014, I took up kickboxing in January. Not sure what I'll do this year, but I'm investigating how to kick things up a notch, and hopefully, help my brain as well as the boday.
Then, I got stupid and totally blew 7 to 8, and I'm not sure how. I remember crossing the creek and it should have only been about another 100 meters. I relocated twice, wandered for an hour, probably with low blood sugar, and finally came in. Bummer.
It was great getting out in the woods to orienteer on the first day of the new year, and the weather was pretty good too. Afterward, we went to Panera and ate and socialized, which was good, too.
In 2014, I took up kickboxing in January. Not sure what I'll do this year, but I'm investigating how to kick things up a notch, and hopefully, help my brain as well as the boday.