Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending Nov 21, 2015:

activity

time

miles

Yoga

2:42:00

9Round

2:08:00

Orienteering

1:57:10

4.11

(28:29)

6.62

(17:42)

29 /

29c

100%

Workout

1:00:00

Dog Walking

42:21

2.4

(17:39)

3.86

(10:58)

Total

8:29:31

6.51

10.48

29 /

29c

100%

[1-5]

7:04:31

2:14

0:00

» now

Saturday Nov 21, 2015 #

11 AM

Orienteering 31:50 [3] ** 2.5 km (12:44 / km)
spiked:14/14c shoes: INOV8 TrailRoc 235

Sprint run at JCCC. I felt good today, and good about the race. According to WinSplits, I only lost 28 seconds. That was on control 2, and I ended up 21 out of 27. I was actually 11th on leg 5-6. I did a small amount of jogging, and jogged in from 14 to the finish. The most I've run in a really long time.

Long JCCC Sprint - Splits

Friday Nov 20, 2015 #

8 AM

Dog Walking 17:15 [3] 1.0 mi (17:15 / mi)
shoes: INOV8 TrailRoc 235

Back hurting and lots of stuff to do, so I skipped 9Round and took Elray to recycling and Riverfront trail. We only did a mile, because she was going to have a tennis lesson afterward. Unfortunately, some guy was running around inside the tennis court, so we went home.

1 PM

Orienteering 33:18 [3] 1.62 km (20:33 / km)
shoes: INOV8 TrailRoc 235

Put out controls for the Possum Trot Sunday,

Thursday Nov 19, 2015 #

9 AM

9Round 32:00 [3]
ahr:109 max:126 shoes: Skechers GoFit

I don't know whether this just wasn't as aerobic as usual, or, since my back hurts, maybe I was dogging it. Some of the moves were challenging, however, and I feel well worked out.

10 AM

Dog Walking 25:06 [4] 1.4 mi (17:56 / mi)
ahr:125 max:134 shoes: INOV8 TrailRoc 235

Clockwise at Jesse James Park. Kept up a good pace except for a couple of times Elray put on the brakes. Going clockwise I climb the long hill and got my HR up.

6 PM

Yoga 1:17:00 [1]

Candlelight. Lots of pain on the left side, but the stretching seemed to help.

Wednesday Nov 18, 2015 #

8 AM

9Round 32:00 [5]
ahr:120 max:136 shoes: Skechers GoFit

Tough workout this morning. Brian was the trainer and he keeps us moving. A new wrinkle on the speed bag. One hand punches the speed bag, while the other does curls with a weight. I had to work it to keep in sync.

3 PM

Workout 1:00:00 [4]
shoes: Skechers GoFit

Hard workout tonight. Five trips up and back with the sled and no rests in between. Also worked with the large ropes and did my agility drills with a medicine ball.

Tuesday Nov 17, 2015 #

8 AM

9Round 32:00 [4]
ahr:114 max:134 shoes: Skechers GoFit

Pretty intense. I increased my CHOW by one to 15. This week, it is 10 punches followed by a Burpee.

Monday Nov 16, 2015 #

9 AM

9Round 32:00 [4]
ahr:110 max:134 shoes: Skechers GoFit

Last round was a tough one. Then I had a massage.

6 PM

Yoga 1:25:00 [0]

Restorative yoga. Pam was back from Hawaii, and told us that even McDonald's have spam entrees. Interesting, since Bob and I plan to go in February. With spam, I won't have to worry about gaining weight.

Sunday Nov 15, 2015 #

11 AM

Orienteering 52:02 [3] ** 2.5 km (20:49 / km)
spiked:15/15c shoes: INOV8 TrailRoc 235

Took Elray to Hodge Park for a combo dog walk/orienteering. Because they deer hunt is still in effect until the end of November, we did a sprint from two years ago that focused on the historic area. It was good to get a map in my hand while mostly walking pretty fast. Stopped once for a poop and had a little detour to dispose of it, but I actually went 4.17 km on the 2.5 km course. Elray was mostly good.

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