Training Log Archive: possumIn the 28 days ending Feb 28, 2019:
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Thursday Feb 28, 2019 #
9 AM
9Round 32:00 [3]
ahr:110 shoes: INOV-8 Alltrain 215
Lots of kicks. I wore my knee brace on the right knee, since it has been somewhat unstable, and that's the one with no ACL.
4 PM
Bicycle 20:58 [5] 4.42 mi (4:45 / mi)
ahr:129 max:147
I beat the pacer by just over a minute. I'm wiped.
9Round 20:58 [3]
ahr:129 max:147
Wednesday Feb 27, 2019 #
3 PM
Workout 1:00:00 [3]
ahr:83 max:131 shoes: INOV-8 Roclite 270
Things I haven't done in a while. We started with half a dozen steps, at different heights, and did various drills through them. I also walked backward up the ramp with a weight, then left farmer's carry up the ramp, and right farmer's carry up the ramp. Altogether this was nine trips up and down. And the usual cables, weights, and balance.
9Round 1:06:59 [3]
ahr:83 max:131
Tuesday Feb 26, 2019 #
9 AM
9Round 32:00 [4]
ahr:113 max:159 shoes: INOV-8 Alltrain 215
All that jumping at Round 1 got my heart rate spiked again, but not as badly as a few days ago. Otherwise, a good all-around workout. I went a bit later than usual, because I planned to walk Elray, and was waiting for it to warm up a bit.
9Round 39:33 [3]
ahr:109 max:159
10 AM
Dog Walking 22:28 [1] 1.45 km (15:30 / km) +16m 14:41 / km
ahr:98 max:120 shoes: INOV-8 Roclite 270
Elray hadn't been to Jesse James Park for several weeks, so this was more like stop-and-sniff than dog walking. We shortened it to the inside loop because it was cold and windy up on the hill. Also, I thought the south part of the main loop would be ice-covered because it is mostly in the shade. Even the south part of this inside loop had a stretch of ice, so we walked on the grass.
9Round 22:28 [3] 0.9 mi (24:53 / mi)
ahr:98 max:119
4 PM
Yoga 1:00:00 [1]
Stretch & Strengthen
Monday Feb 25, 2019 #
8 AM
9Round 32:00 [4]
ahr:118 max:134 shoes: INOV-8 Alltrain 215
I spent most of my time in the yellow. This week's CHOW: 4 punches to the bag, followed by 4 high knees. I did 43. Not that great, but really got my heart rate up.
Sunday Feb 24, 2019 #
3 PM
Bicycle 21:27 [5] 4.42 mi (4:51 / mi)
ahr:127 max:142
Today I did the Fruitdale tour so I could work off the pasta and chocolate cake from Linda's birthday party. I am drenched in sweat
9Round 21:20 [3]
ahr:127 max:142
Saturday Feb 23, 2019 #
9 AM
9Round 32:00 [3]
ahr:113 max:130 shoes: INOV-8 Alltrain 215
We went to First Watch for breakfast (Bob loves to go out for breakfast, maybe because he cooks breakfast), then he dropped me off at 9Round on the way home and walked the dog. A very busy gym this morning. I mostly stayed in the yellow--no repeating yesterday.
Friday Feb 22, 2019 #
8 AM
9Round 32:00 [4]
ahr:114 max:180 shoes: INOV-8 Alltrain 215
I'm not quite sure what happened here, but I was sparring with Bailey, and suddenly felt very light-headed. I saw that I was in the red, and sat down for the 30 seconds between rounds. Then I was ok. The rest of the workout, before and after, was all good. Lots of Burpees today. A CHOW on round 8--3 hits on the speed bag, then switch feet. Trying to be a member of the 80 club, which I did. I had 84.
3 PM
Bicycle 15:01 [3] 3.0 mi (5:00 / mi)
ahr:113 max:142
I did the Lost Trail. A couple of 15% grades. I was planning on doing two tours, but was beat after one. I was almost a minute faster than the pacer--so much better than just two days ago.
Thursday Feb 21, 2019 #
9 AM
9Round 32:00 [4]
ahr:108 max:175 shoes: INOV-8 Alltrain 215
Every time I do Ali shuffles, my heart rate goes beserk. We used lots of gear today, plus the usual six bags. Bosu, kettlebells, medicine balls, sand bags, and the big exercise ball. And I did sparring with Bailey. Lots of fun.
3 PM
Bicycle 23:14 [3] 4.02 mi (5:47 / mi)
ahr:129 max:145
Did the next two basic tours. It seemed a little easier today, and my second tour was faster. It also had some grades, up to 15%.
9Round 23:14 [3]
ahr:129 max:145
Wednesday Feb 20, 2019 #
10 AM
Bicycle 21:28 [4] 3.5 mi (6:08 / mi)
ahr:133 max:149
I have been such a slug this winter, and know I need to train, so I got on the stationary bike, which I dislike, but did anyway out of desperation. I did the first three tours. The middle one actually had some elevation to it. The heart rate monitor on the bike only works intermittently, but my trusty fenix had the stats--except for distance, which the bike still has.
9Round 21:28 [3]
ahr:133 max:149
3 PM
Workout 1:00:00 [2]
ahr:86 max:118 shoes: INOV-8 Roclite 270
Weekly workout with my trainer. Finished up with pulling the sled sideways.
9Round 1:14:47 [3]
ahr:86 max:117
Tuesday Feb 19, 2019 #
8 AM
9Round 32:00 [3]
ahr:105 max:125 shoes: INOV-8 Alltrain 215
Not too aerobic, but tough nonetheless. Round 2 was all in plank position--steps, Spidermans, speed skaters, with the last 30 seconds, plank-ups. The last round was all crunches--easier than plank position.
4 PM
Yoga 1:00:00 [1]
Stretch and Strengthen.
Monday Feb 18, 2019 #
11 AM
9Round 32:00 [4]
ahr:114 max:131 shoes: INOV-8 Alltrain 215
A late start this morning. Bob is suffering from cabin fever, so we went to breakfast at First Watch. Then came home and did stuff before going to the gym. I stayed in the yellow most of the time. The CHOW this week was three pushups, three in-and-outs, and three squat jumps. That counts as one. I did 8-1/2.
Sunday Feb 17, 2019 #
Note
Not really a rest day. I spent it doing taxes. Glad that is done.
Saturday Feb 16, 2019 #
12 PM
Orienteering 1:33:44 [3] ** 3.4 km (27:34 / km) +139m 22:53 / km
ahr:106 max:141 shoes: INOV-8 X-Talon 212
OK had a meet at Rockcrusher. We had about 5 inches of snow in Kearney yesterday, but it appeared that they had somewhat less snow in Kansas. The good part is that is was very cold, so the snow was dry and fluffy. It is still a lot of work to move through the snow. Also, lots of ups and downs, and I had to be very careful of the knees on the downs, and trying to breathe on the ups. I made a very poor route choice on the 6-7 leg, but had no trouble finding the control. Actually, I was slow, but my navigation was fine. Anyway, Eric set a fun course. I'm really glad I went. Most of the snow was off the highway by the time I went home. But we're supposed to get more tonight. I will go back to being a slug, after today's reprieve.
9Round 1:33:44 [3] 2.78 mi (33:45 / mi) +129m 29:29 / mi
ahr:106 max:141
Friday Feb 15, 2019 #
8 AM
9Round 32:00 [4]
ahr:114 max:137 shoes: INOV-8 Alltrain 215
I needed to get my workout in early before the snowstorm. About half way home the flurries started, so I was successful. My chest area is really sore today, as was everyone else at the gym that was also there yesterday. Probably the three minutes of pushups at round 2. God all around workout today. I will try to motivate myself to get on the stationary bike later. I'm beco
Thursday Feb 14, 2019 #
8 AM
9Round 32:00 [5]
ahr:120 max:142 shoes: INOV-8 Alltrain 215
A strange day. The power was off at 9Round, so we had no music and the trainer was using her watch to time the rounds. At the same time, it was the Cupid Bash Challenge. Each round was something repetitive. Round 3 was punching the bag while doing the Ali shuffle, and every time I do this, my heart rate spikes. Since the power was off, I couldn't track it, so I had to take easier than usual. Still hit most of the CHOWs well--donkey kicks, situps with pressing the weighted bar overhead, etc.
9Round 31:10 [3]
ahr:120 max:142
Wednesday Feb 13, 2019 #
3 PM
Workout 1:00:00 [2]
ahr:90 max:123 shoes: INOV-8 Roclite 270
Lots of balance & footwork. We used pulleys, straps, and hand weights.
9Round 1:06:17 [3]
ahr:90 max:123
Tuesday Feb 12, 2019 #
8 AM
9Round 32:00 [4]
ahr:113 max:130 weight:122.4lbs shoes: INOV-8 Alltrain 215
Our walkway and 100 ft driveway are skating rinks. Otherwise, not bad driving, but tough walking Elray. The parking lot at the gym was good today, though, although Kearney schools were closed because several buses slid off the roads yesterday. It was good to get in my workout, but I really need more exercise.
4 PM
Yoga 1:00:00 [1]
Stretch & Strengthen. My balance and stretches are improving, but still have a long ways to go.
Monday Feb 11, 2019 #
8 AM
9Round 32:00 [3]
ahr:112 max:129 weight:121.6lbs shoes: INOV-8 Alltrain 215
The treacherous part of the morning was first, walking Elray this morning, then trying to get into the car. Solid sheet of ice on the walkway and driveway--all 100 feet. After that, a cruise. Still a bit sore from all those squats on Saturday. Nice workout, but not overly hard. Quite a bit in plank position. I am suffering from cabin fever.
Saturday Feb 9, 2019 #
Note
I missed the Blue & Gray today. I din't think I should leave Bob alone more than a couple of hours at a time, since just yesterday was an emergency room visit. Also, I need to do all the Elray walking with the ice around here. A fall could be fatal for him right now. Hurry up with less ice and more healing. I prefer sharing the dog walking chores.
8 AM
9Round 32:00 [5]
ahr:123 max:141 shoes: INOV-8 Alltrain 215
Today was a challenge day--every round was a CHW. I felt good about my performance. All were 3-minutes.
Round 1 Squats 146
Round 2 In & Outs
Round 3 jab, cross, hook, hook 87
Round 4 Round kicks 150
Round 5 2 uppercuts, scissor kick 76
Round 6 hydrant kicks 226
Round 7 Situp w/double punch on the bag 97
Round 8 Alternating hits on the speed bag 220
Round 9 Russian twists holding a 10-lb sandbell 126
Round 1 Squats 146
Round 2 In & Outs
Round 3 jab, cross, hook, hook 87
Round 4 Round kicks 150
Round 5 2 uppercuts, scissor kick 76
Round 6 hydrant kicks 226
Round 7 Situp w/double punch on the bag 97
Round 8 Alternating hits on the speed bag 220
Round 9 Russian twists holding a 10-lb sandbell 126
Friday Feb 8, 2019 #
9 AM
9Round 32:00 [5]
ahr:120 max:185 shoes: INOV-8 Alltrain 215
When I saw how high my heart rate was going, I stopped and rested. This was not good, but the workout was good otherwise. I'm a bit stressed--Bob got me up at 0500 to go to the emergency room because his heart was acting up and he had a pacemaker installed yesterday. But he was ok. I really like all this going to hospitals with ice-covered road, not. And out road is still awful, but the interstates are fine.
Wednesday Feb 6, 2019 #
Note
About ten minutes after I returned from yoga last night, Bob got home and told me he was supposed to checked in at KU hospital. It was drive him or take an ambulance, so I drove him. Driving home wasn't much fun either. He is going in for some exploratory heart stuff--just called before being sedated--and will call me when he knows how long he stays, etc. So I canceled my workout today, and my dermatology appointment tomorrow, and I am staying close to my phone.
Tuesday Feb 5, 2019 #
9 AM
9Round 32:00 [4]
ahr:113 max:130 shoes: INOV-8 Alltrain 215
My back and shoulders are sore this morning, and I think it might be the combination of yesterday's workout plus my massage yesterday. She is a former Navy nurse and really worked on my shoulder area, where I carry my tension. Today's workout had a lot of planking and burpees. Also, the first station was all jumping rope, alternating between four fast jumps and four slower jumps for three minutes.
Since I had to go to Excelsior Springs, Elray and I stopped at Watkins Mill on the way home. About 2/3 way across the dam, we started getting pelted with freezing rain, which took the fun out of it. We turned around and went back to the car, so we were only out about 12 minutes.
Since I had to go to Excelsior Springs, Elray and I stopped at Watkins Mill on the way home. About 2/3 way across the dam, we started getting pelted with freezing rain, which took the fun out of it. We turned around and went back to the car, so we were only out about 12 minutes.
9Round 11:40 [3] 0.79 mi (14:46 / mi) +12m 14:06 / mi
ahr:105 max:115
4 PM
Yoga 1:00:00 [1]
Stretch & Strengthen
Monday Feb 4, 2019 #
8 AM
9Round 32:00 [4]
ahr:114 max:135 shoes: INOV-8 Alltrain 215
This week's CHOW was push-up position, tap the floor with each hand, then tap opposite shoulders with each hand. That's one. I did 46, and it got my heart rate up. I had to take a couple of short breaks during the 3 minutes.
9Round 15:45 [3] 0.64 mi (24:48 / mi) +1m 24:38 / mi
ahr:100 max:112
9 AM
Note
I walked Elray, but it was already done to 27 degrees here, with a brutal wind, so we only went a bit over a kilometer. Both entrances to Mack Porter were blocked, and we parked outside the park, then walked backwards down the one-way road and back around the loop. My nose and fingers were really cold. But I am having a massage this afternoon, and that is a warm feeling.
Sunday Feb 3, 2019 #
1 PM
9Round 1:54:36 [3] 4.01 mi (28:35 / mi) +135m 25:52 / mi
ahr:110 max:143
2 PM
Orienteering 1:46:13 [3] ** 15.74 km (6:45 / km) +136m 6:28 / km
ahr:110 max:143 shoes: INOV-8 X-Talon 212
Having not read a map in a couple of weeks, I thought it was time. I went to Smithville Lake with last week's courses. I did the advanced course, but, not wanting to pay the parking fee, I parked at the Smoke & Davey trailhead. I did controls 7-10, then skipped 11 down on the peninsula (not a lot of navigation anyway) and went from 1-6 and back to parking. The clues were not on the map, but it wasn't difficult to figure out where I was. The frost had come out of the ground, so it was very muddly in places, and I got lots of leg exercise picking my feet up while hauling several pounds of mud on each shoe. It was some slow slogging there and slippery. I encountered some really nasty briars, especially when crossing a creek and having to crawl up the other side. I did just a little bit of running while on the asphalt trail, so that was good. Mostly, it was fun being in the woods on such a nice day with a map in my hand. And I was reading the map well.
Saturday Feb 2, 2019 #
8 AM
9Round 32:00 [5]
ahr:122 max:173 shoes: INOV-8 Alltrain 215
A really good workout today. Round 1 was 30 jump ropes and sprinting down and back and then repeating for three minutes. A couple of other rounds were also very aerobic. And we also used hand weights, kettlebells, and the ab roller.
9 AM
Dog Walking 24:34 [2] 2.11 km (11:39 / km) +18m 11:10 / km
ahr:89 max:107
We had planned to go to Jesse James, but a really big tanker truck was jackknifed across the road, so we turned around and went to the high school and Riverfront Trail. Still some icy patches, so I didn't run (although our driveway at home was clear, and Elray and I did a 100-yard dash early this morning. A bit breezy, but what a relief to not be so cold.
9Round 27:34 [3] 1.31 mi (20:59 / mi) +20m 20:01 / mi
ahr:89 max:107
Friday Feb 1, 2019 #
Note
It was a fun day. Mary Ann and I went out for pedicures, then shopping, then lunch, and finished up at Trader Joe's, since we were both out of good Trader Joe staples. Elray always seems to know when I'm coming back from Trader Joe's, and she watched me unpack it all and put it away. And got her treat also. And now my toenails are a vibrant orange, and you can almost see them from outer space. It has been a least two years since a pedicure.
And what a relief to be well above freezing.
And what a relief to be well above freezing.