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Training Log: possum

In the last 7 days:

activity # timemileskm+m
  9Round5 2:43:30
  Orienteering2 2:41:52 1.99 3.218 /20c90%
  Workout1 1:00:00
  Dog Walking1 22:28 0.82(27:23) 1.32(17:01)
  Total9 6:47:50 2.81 4.5218 /20c90%
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Monday Jul 24 #

8 AM

9Round 32:00 [4]
ahr:110 max:124 shoes: Skechers GoFit

Lots of squats and legwork today, but not too hard until the last round. 150 flutter kicks, then finish out the three minutes with crunchy frogs. I finished the 150 flutter kicks just as the three minute bell rang. Very sore. But, yeah, no crunchy frogs.

Sunday Jul 23 #

8 AM

Orienteering race 56:52 [4] ** 3.2 km (17:46 / km)
spiked:18/20c shoes: INOV8 TrailRoc 235

Kansas State Champs at Washburn University in Topeka. Great venue and Gene had made a great map. I helped out with set up, then started early, since I'm slow. And I forgot to use my inhaler. Bad me.

Good navigation until I got to the 9-10 leg. I had a really hard time trying to see the no. 10 circle, and it threw me off, so I had to relocate. Satisfied with my route choices otherwise. Going to 18 ok, when a woman stopped me to question where we were, and where I was going, which got me distracted again, but not as bad as going to 10.

Afterward, I helped to pick up controls. I only had to pick up three, but one included a five-gallon bucket of potting soil to carry back. Then we all went to lunch.

I had spent the night before with my daughter in Lawrence, so it was altogether a great weekend.

Saturday Jul 22 #

8 AM

9Round 35:30 [4]
ahr:113 max:130 shoes: Skechers GoFit

We had an extra round today--Austen, the trainer, played this country song called "Tip it Up", and we spent three minutes doing Russian twists, except that every time the song said "tip it up" we had to do a crunchy kick. That was a long three minutes. I had Elray in the car, in the shade, with all the windows open, and I could see her by running to the window at round 9 between all the rounds.
9 AM

Dog Walking 22:28 [2] 1.32 km (17:01 / km)
shoes: Skechers Walkers

After 9Round and recycling, we walked at the Riverfront Trail. Since I hadn't walked Elray all week because of the heat, I let her sniff as much as she wanted and we ambled along. It was already upper 80's, so we only went to the new tennis courts and back.

Friday Jul 21 #

8 AM

9Round 32:00 [5]
ahr:116 max:130 shoes: Skechers GoFit

Burpee Friday and several tough moves in addition to lots of Burpees.

Thursday Jul 20 #

8 AM

9Round 32:00 [5]
ahr:114 max:142 shoes: Skechers GoFit

An extra challenge today. On Round 5, I did 214 donkey kicks on the big bag. That got my heart rate up, as well as rounds 6 & 7.

Wednesday Jul 19 #

8 AM

Workout 1:00:00 [3]
shoes: Skechers Walkers

Jared, my trainer, was back from vacation, but had torn his left pec, so he showed me the moves with his right arm. Lots of upper body stuff.

Tuesday Jul 18 #

8 AM

9Round 32:00 [4]
ahr:113 max:137 shoes: Skechers GoFit

It felt a bit odd because I had missed three days in a row, and I seldom do that. I did this week's CHOW, which was round kicks on a vertical bag,, and got 187 in three minutes. Not shabby.
9 AM

Orienteering 1:45:00 [2]
shoes: Skechers Walkers

Mapping at the underground. Today I started from the north entrance.

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