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Training Log: possum

In the last 7 days:

activity # timemileskm+m
  other4 5:25:00
  9Round5 2:40:00
  Yoga1 1:16:00
  Workout1 1:00:00
  Orienteering1 52:51 2.62(20:09) 4.22(12:31) 6112 /15c80%
  Dog Walking2 45:47 2.51(18:14) 4.04(11:20) 30
  Total14 11:59:38 5.13 8.26 9112 /15c80%
  [1-5]13 10:43:38
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Monday Apr 24 #

7 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit

Both a new CHOW for this week (jab, cross, 2 round kicks) and trying to make the 300 club at the speed bag. I had over 50 for the CHOW, mighty fine, and 391 at the speed bag. Good start.

My chest strap gave the heart rate data listed above, but my Fitbit had my max at 165 while I was doing the CHOW on round 6. They used to be fairly close together on data. I charged my HRM this weekend to see if that was the problem, but apparently not. After working out really early, I had to go to Overland Park and sit for three hours getting my car serviced.
6 PM

Yoga 1:16:00 [0]

Restorative.

Sunday Apr 23 #

11 AM

Orienteering 52:51 [3] *** 4.22 km (12:31 / km) +61m 11:41 / km
ahr:110 max:143 spiked:12/15c shoes: INOV8 TrailRoc 235

Score-O at Clinton Overlook. I did my usual slow start with a mistake--started going to 233, then changed my mind and went back and started with 228. I shouldn't change my mind; just start and go with it. I lost about 3-4 minutes. Then, on the second control, I made a wrong turn and had to backtrack. After that, I got better. After getting out of the woods, I did a fair amount of running, and it felt fine. I just to build up the aerobic capacity a little, which is difficult during hay fever season. When I got to 241, I cut across and went back north. Control 240 was up near the top of the hill, and I have been pretty congested and also didn't want to go overtime. After getting in, I think I could have made it in time, since the last part of the course was a lot faster than the beginning. All in all, it was great to get out in the woods with a map, and I had a really fun Sunday morning.

Saturday Apr 22 #

8 AM

9Round 32:00 [5]
ahr:130 max:165 shoes: Skechers GoFit

Busy morning at the gym. Duane was the trainer; hadn't seen him in a while. He included some jogs to the mailbox and back between rounds, and a one-on-one sparring session to keep the heart rate up. Lots of fun, but tough.
9 AM

Dog Walking 30:25 [2] 2.64 km (11:31 / km) +30m 10:54 / km
ahr:116 max:128 shoes: INOV8 TrailRoc 235

Jesse James Park. We went clockwise, because they were holding a 5k run and the runners/walkers were all going clockwise. We mostly kept up a good pace, and Elray was good with people running past and our walking past some of them. Good socialization, and a nice day, but windy.
3 PM

other 1:40:00 [3]

Finished the blackberries. Yeah! All weeded and the dead stuff pruned.

Friday Apr 21 #

8 AM

Dog Walking 15:22 [2] 1.4 km (10:59 / km)
shoes: Skechers GoFit

Bob and I went to recycling, and took Elray over to play the JP game in the tennis courts. Then we walked. Not far, but fairly fast for a sniffer.
9 AM

9Round 32:00 [5]
ahr:114 max:128 shoes: Skechers GoFit

The heart rate numbers are from the gym, but my Fitbit had an average of 122 and a max of 136, which I think are more accurate. It was a hard Burpee Friday. I started out with three minutes of Burpees, and all but two of the rounds included Burpees. Round 9 was holding a plank position for 2-1/2 minutes, then rolling over and hold Iron Cross until the buzzer. We also did Burpees a few times in the 30-sec. period between rounds. I'm beat.
10 AM

other 1:10:00 [3]

Aerobic weeding in the old raspberry/new blackberry bed. No, I'm not done yet.
2 PM

other 1:15:00 [3]

Finished the raspberries and I'm working on the blackberries. The -18 degree night we had last winter killed this year's crop, so I am cutting back on really long canes, while doing a little weeding. The only good thing is that most of them are thornless.

Thursday Apr 20 #

other 1:20:00 [3]

Aerobic weeding.
8 AM

9Round 32:00 [3]
ahr:108 max:127 shoes: Skechers GoFit

Not terribly aerobic, but still challenging with weights and a medicine ball. The last round was tough, using a big exercise ball, and alternating 10 each of jackknifes and hamstring curls.

Wednesday Apr 19 #

8 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: Skechers GoFit

Got to Round 8 and did 10 Burpees, then free punched on the bag for the rest of the round. This, after taking Bob out for his birthday breakfast.
3 PM

Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235

Weekly workout with Jared. I did a trip up the ramp after every agility drill, then lots of rope tricks.

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