Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 31 days ending Mar 31, 2019:

	activity	#	time	miles		km		+m
	9Round	20	11:43:21	0.89		1.44		6
	Orienteering	6	9:17:52	16.95	(32:55)	27.28	(20:27)	1056	10 /	11c	90%
	Yoga	4	4:00:00
	Workout	4	3:57:43
	Dog Walking	7	3:42:58	10.67	(20:54)	17.17	(12:59)	175
	Slogging	2	2:03:02	9.78	(12:35)	15.74	(7:49)	91
	rest day	1	40:00
	Hiking	1	37:41	1.48	(25:28)	2.38	(15:49)	91
	Bicycle	1	21:34	4.42	(4:53)	7.11	(3:02)
	Total	40	36:24:11	44.2		71.13		1419	10 /	11c	90%
	[1-5]	39	35:24:11
averages - weight:121lbs

2:46

0:00

» now

Sunday Mar 31, 2019 #

10 AM

Dog Walking 28:25 [2] 2.26 km (12:34 / km) +29m 11:49 / km
ahr:101 max:119 shoes: INOV-8 Roclite 270

Mack Porter and over the bridge to the east loop at Jesse James.

4 PM

Slogging 1:00:42 [4] 6.07 km (10:00 / km) +26m 9:48 / km
ahr:100 max:132 shoes: INOV-8 Roclite 270

Counterclockwise around the lake at Watkins Mill. I knocked off 4-5 minutes from the last time, but this time I only walked, but fast. Then I got home and drank a glass of chocolate milk as a recovery drink. Yum.

Saturday Mar 30, 2019 #

11 AM

Orienteering race 1:22:34 [4] *** 2.85 mi (28:58 / mi) +150m 24:54 / mi
ahr:111 max:144 spiked:10/11c shoes: INOV-8 X-Talon 212

Orienteering Kansas had a meet at Slough Creek. Woods were pretty trashy, especially at the beginning, then got much better. My only mistake was at 2--I should have aimed off. Instead, when I got to the creek, I went left. Then after several minutes, realized my mistake, and turned around and went right. After that, I aimed off on several other creeks and trails. No other problems. I even did just a little bit of running coming in towards the last control, a short walk, and a run in. A very unpleasant drive with rain and sleet all the way there, but it cleared up about the time I started. The wind was bad in the open, otherwise comfortable.

Friday Mar 29, 2019 #

9 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: INOV-8 Alltrain 215

A challenge on round one--Burpees, and the pushup had to be low enough for the chest to touch a dumbell. I only managed 21 today.

10 AM

Dog Walking 26:00 [1] 2.03 km (12:48 / km) +23m 12:07 / km
ahr:102 max:120 shoes: INOV-8 Roclite 270

Riverfront trail to the road and back. Fourteen minutes out and twelve minutes back, which included retying my shoelace. And some towing Elray in both directions.

Dog Walking 26:01 [3] 1.26 mi (20:39 / mi) +15m 19:55 / mi
ahr:102 max:116

Thursday Mar 28, 2019 #

9 AM

9Round 32:00 [4]
ahr:112 max:135 shoes: INOV-8 Alltrain 215

It seemed like the hardest one this week. My upper body is sore, probably from yesterday's workout with Jared. Lots of plank stuff.

Dog Walking 19:38 [2] 0.78 mi (25:11 / mi) +7m 24:30 / mi
ahr:101 max:118 shoes: INOV-8 Roclite 270

Mack Porter Park. Elray finally seems back to normal after our road trip.

Wednesday Mar 27, 2019 #

3 PM

Workout 1:00:00 [3]
ahr:85 max:130 shoes: Skechers Walkers

I did both climbing the ramp and pulling the sled tonight Lots of agility and balance. I felt much better than last week.

9Round 51:58 [3]
ahr:85 max:130

Tuesday Mar 26, 2019 #

4 AM

Yoga 1:00:00 [1]

Stretch & Strengthen.

9 AM

9Round 32:00 [3]
ahr:110 max:126 shoes: INOV-8 Alltrain 215

Stayed mostly n the green today, but lots of tough core and also dynamic moves.

Monday Mar 25, 2019 #

8 AM

9Round 32:00 [4]
ahr:113 max:137 shoes: INOV-8 Alltrain 215

This week's CHOW was alternating donkey kicks on the bag, and I did 200. Very sweaty.

Sunday Mar 24, 2019 #

8 AM

Orienteering race 1:34:09 [4] 2.43 mi (38:45 / mi) +256m 29:12 / mi
ahr:105 max:144 shoes: INOV-8 X-Talon 212

OCIN_FP2019_Kiser_Hollow_Sunday_Classic_4 Brown A - Splits

Saturday Mar 23, 2019 #

9 AM

Hiking 14:49 [2] 0.51 mi (29:03 / mi) +48m 22:32 / mi
ahr:87 max:103 shoes: INOV-8 X-Talon 212

Walk back to the lodge after race.

Orienteering 2:08:29 [4] 3.55 mi (36:12 / mi) +254m 29:36 / mi
ahr:101 max:148 shoes: INOV-8 X-Talon 212

Hiking 22:52 [2] 1.56 km (14:39 / km) +43m 12:52 / km
ahr:100 max:112 shoes: INOV-8 X-Talon 212

Walk to start of race.

OCIN_FP2019_Carter_Caves_Saturday_Classic_4_BrownA - Splits

Friday Mar 22, 2019 #

Event: OCIN Flying Pig XXIII

1 PM

Orienteering race 1:15:33 [4] 2.69 mi (28:05 / mi) +103m 25:07 / mi
ahr:117 max:148 shoes: INOV-8 X-Talon 212

OCIN_FP2019_Camp_McKee_Friday_Middle_4 Brown A - Splits

Wednesday Mar 20, 2019 #

8 AM

9Round 32:00 [3]
ahr:112 max:123 shoes: INOV-8 Alltrain 215

Today is World Pushup Day, or so I was told at the gym. We did pushups on the 30-second breaks between rounds, and I did 122.

2 PM

Dog Walking 29:25 [2] 2.35 km (12:31 / km) +45m 11:25 / km
ahr:98 max:125 shoes: INOV-8 Roclite 270

Walked the main trail at Jesse James with Elray. We wanted to try her out in the car in the third seat. Ok, but I couldn't get to load back up when we were finished and I can't pick her up (Bob put her in to start with) so she sat in her usual place.

Tuesday Mar 19, 2019 #

8 AM

9Round 32:00 [3]
ahr:105 max:114 shoes: INOV-8 Alltrain 215

My heart rate didn't go up much today, although I felt like it was. Not sure what that is all about. It was a good workout, though, and got most of my muscles involved. A little bit of twinging in the front of my right foot, just above the ankle, but better than yesterday.

1 PM

Dog Walking 19:46 [2] 1.5 km (13:11 / km)
ahr:101 max:120 shoes: INOV-8 Roclite 270

Elray and I went to Mack Porter, and both entrances were barricaded. We parked outside in the substation parking lot, and ducked under the gate. We started out be walking around the ball fields, but the wind was very unpleasant, so we took the woods loop, and ended by walking back by the one-way road.

9Round 19:26 [3] 0.89 mi (21:43 / mi) +6m 21:17 / mi
ahr:101 max:124

4 PM

Yoga 1:00:00 [1]

Strength and Stretch. Good workout, and I could do the moves tonight.

Monday Mar 18, 2019 #

9 AM

9Round 32:00 [4]
ahr:115 max:130 shoes: INOV-8 Alltrain 215

We had two challenges today. The first was a squat followed by a roundkick, and I did 84. At round 9, we had side plank dips, and I did 247. I got pretty sweaty.

4 PM

Workout 1:00:00 [2]
ahr:80 max:100 shoes: INOV-8 Alltrain 215

A different day and time, because Jared's wife is having their baby on Wednesday. I still have a little niggle on the front of my right shin, and Jared thought it might be a shin splint, so we didn't do anything really vigorous. I did row, and ride the air bike, and we did some strengthening exercises for the shins. We also did a lot of balance while lifting weights. My shin is feeling somewhat better now, but I think it might be prudent to not run on it until the weekend.

9Round 59:26 [3]
ahr:75 max:101

Sunday Mar 17, 2019 #

3 PM

Dog Walking 40:15 [2] 3.1 km (12:59 / km) +34m 12:19 / km
ahr:100 max:133 shoes: INOV-8 Roclite 270

Since today is supposed to be a walk-only day, I took Elray to Mack Porter, and we went over the bridge into Jesse James and walked the main loop. She wanted to stop a lot, and roll around in the grass, but I tried to prevent this as much as possible. We did run into one of my friends from yoga, and Elray got lots of petting. Another really nice day.

I'm only a bit sore from yesterday. The front of my right ankle, and my left leg, just below the knee on the outside.

Saturday Mar 16, 2019 #

8 AM

9Round 32:00 [4]
ahr:114 max:132 shoes: INOV-8 Alltrain 215

A St. Patrick's themed workout today. e.g., Irish dancing was 40 boxer bounces while hitting the bag, plus five squat jumps with heel clicks. It was fun, and a busy gym.

10 AM

rest day 40:00 [3]

Gardening. Mostly raking, and some pulling weeds, to clear out a place so they can dry enough to put in my two rows of peas--mostly sugar snaps. A bit mooshy out there, and I am not in gardening shape right now.

4 PM

Slogging 1:02:20 [3] 9.67 km (6:27 / km) +65m 6:14 / km
ahr:105 max:146 shoes: GORUN5

Watkins Mill, counterclockwise. I did the first half as walk, slog, walk. After crossing the big bridge, I just walked the second half. I was concerned that I hadn't run in quite a while, and with the Master's Champs next weekend, I needed my legs to work. I used to be able to do this in about 45 minutes, but that was 25 years ago, with two knees and two lungs. I would like to get this down about 15 minutes less, tho'.

Friday Mar 15, 2019 #

8 AM

9Round 32:00 [4]
ahr:118 max:134 shoes: INOV-8 Alltrain 215

I stayed mostly in the yellow today, and had no spiking. Good. The first round was all jumping rope.

Thursday Mar 14, 2019 #

8 AM

9Round 32:00 [4]
ahr:118 max:133 weight:121lbs shoes: INOV-8 Alltrain 215

Very close to a five, and only one pound to go. The last of the workout was pretty brutal.

4 PM

Yoga 1:00:00 [0]

Stretch and Strengthen. This was with a different instructor. She was good, but it was much less vigorous than with Lissi. Just a step up from Restorative, but I got some good stretching.

Wednesday Mar 13, 2019 #

3 PM

Workout 1:00:00 [3]
ahr:82 max:123 shoes: INOV-8 Roclite 270

Lots of agility drills, which went well. It all went well, except that I got somewhat dizzy, and had to sit down once to clear out my head. Jared had planned on some work with the sled, but, because of the dizziness, we substituted walking backwards up the ramp. Lots of shoulder work. Either low blood sugar, or low blood pressure. I'm leaning towards the blood pressure.

9Round 1:00:31 [3]
ahr:82 max:123

Tuesday Mar 12, 2019 #

Note

I didn't plan for a rest day. Bob needed to go to Columbia to pick up a farm implement, and I went along to keep him company. The windshield people were supposed to be here between 8 and noon, so I wouldn't have been able to use my car, anyway. We got home about 3 pm, and I was going to go to yoga, but Bob got a text that Safelite was running behind and they would be here at 330. And they were, but it was after 4 when he got done, so no Strength and Stretch class for me. Maybe Thursday.

Monday Mar 11, 2019 #

8 AM

9Round 32:00 [3]
ahr:110 max:124 shoes: INOV-8 Alltrain 215

CHOW today was a hit, a hook, and an upper cut. I did 113. A bit easier than usual for a Monday workout, but very balanced.

Sunday Mar 10, 2019 #

Note
(rest day)

Feeling really tired today, and didn't sleep well last night, so I am lazing around. Yesterday was a very long and somewhat anxiety-producing day. I'll do better tomorrow.

Saturday Mar 9, 2019 #

1 PM

Orienteering 1:39:30 [3] 5.0 km (19:54 / km) +173m 16:58 / km
ahr:97 max:136 shoes: INOV-8 Roclite 270

I was the course setter at Weston Bend. A deluge the night before, which mostly quit during the race. Then heavy duty wind gusts, but they mostly held off until people were finished. The rain was melting the ice big time, and it was wet and muddy. I went out and picked up the short course fairly early. Then, I went out near the end to look for control 219 which had not been placed in the correct place. I went up and down three different reentrants and didn't find it, but Fritz had found the lost control. I also picked up the last two controls on my walk back to the car. I don't usually get such a work out when course setting. Also, there was a dead possum in back of the tobacco barn, near a control on the short and middle courses.

Friday Mar 8, 2019 #

8 AM

9Round 32:00 [4]
ahr:113 max:165 shoes: INOV-8 Alltrain 215

Mostly in the yellow today. I'm not sure why I had that spike to 165, but not good.

10 AM

Dog Walking 33:28 [2] 2.65 km (12:38 / km) +22m 12:08 / km
ahr:105 max:122 shoes: INOV-8 Roclite 270

Elray and I went to Watkins Mill. We hadn't been there in quite a while, so she mostly wanted to do lots of sniffing, and playing snow plow on the side of the path where the snow was piled up. We walked to the boat ramp, tabled three times, and walked back.

Thursday Mar 7, 2019 #

9 AM

Orienteering 1:17:37 [3] 3.74 km (20:45 / km) +121m 17:52 / km
ahr:105 max:141 shoes: INOV-8 X-Talon 212

Putting out controls at Weston Bend for Saturday's meet.

Wednesday Mar 6, 2019 #

3 PM

Workout 57:43 [2]
ahr:88 max:125 shoes: INOV-8 Alltrain 215

Tuesday Mar 5, 2019 #

8 AM

9Round 32:00 [4]
ahr:116 max:142 shoes: INOV-8 Alltrain 215

This was almost as tough as yesterday, but not quite. I am feeling very worked out.

4 PM

Yoga 1:00:00 [1]

Stretch & Strengthen. We worked mostly on core this afternoon.

Monday Mar 4, 2019 #

11 AM

9Round 32:00 [5]
ahr:118 max:137 shoes: INOV-8 Alltrain 215

Not my usual time, but Bob had wanted to go to breakfast yesterday in the blizzard, and I talked him out of it, so we went to HyVee today and I had a salmon benny. Then, I had to wait for it to settle before working out. Good thing, too. It was a toughie today. The first round was rope jumping. I jumped the whole three minutes, but didn't count the jumps, because I was talking with Heather. Round 3 was the CHOW--jab, cross, hook, hook and a Burpee. I did 24. My heart rate stayed up for the entire nine rounds, but no serious spiking. Good.

Sunday Mar 3, 2019 #

Bicycle 21:34 [5] 4.42 mi (4:53 / mi)
ahr:129 max:155

Fruitdale. A bit faster than Thursday. Quite a bit faster than the pacer.

Saturday Mar 2, 2019 #

9 AM

9Round 32:00 [3]
ahr:110 max:129 shoes: INOV-8 Alltrain 215

Most of my workout today was in the green. A very busy gym. I did get a burst this morning early, when I took Elray out for our usual morning outing. We sprinted back down the driveway with Elray carrying the paper. Cookies for her, and trying to catch my breath back for me.

Friday Mar 1, 2019 #

8 AM

9Round 32:00 [4]
ahr:114 max:130 shoes: INOV-8 Alltrain 215

A nice workout before my funday Friday. After sweating, I met my daughter, and we had 90-minute massages, plus a 30-min complimentary reflexology at a new place. This had been my Christmas present to her. It was all very good. I had never done reflexology before, but run my feet for 30 minutes--I'm in. Then on to lunch and finish up at Trader Joe's. We had run out of Elray's favorite biscuits. She danced when I got home, because she recognized the box.

« Earlier | Later »