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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending Sep 9:

activity # timemileskm+m
  Dog Walking4 2:43:21 74.35(2:12) 119.66(1:22) 36
  9Round5 2:40:00
  Workout1 1:00:00
  Orienteering1 27:57 69.47(24) 111.8(15) 3511 /11c100%
  Total11 6:51:18 143.82 231.46 7111 /11c100%

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Saturday Sep 9 #

9 AM

9Round 32:00 [3]
ahr:107 max:125 shoes: Skechers GoFit

Shoulder not too bad, but my wrist is somewhat painful from last night's mishap. Bob thought I should go ahead and go to kickboxing, but take it easy. So I did. Used 5-lb weights where I would have normally used 8-lb. Instead of plank-ups, I did plank leg raises, etc. I also wrapped the wrist with an elastic bandage before I went. I'm glad I got my workout in.
10 AM

Dog Walking 36:30 [2] 2.13 km (17:08 / km)
shoes: INOV-8 Trail Talon 225

Today was the Jesse James 5k/10k, so after 9Round, Elray and I walked over to the finish and visited. I saw my chiropractor, and he said that working it out was good advice, and then icing when I got home.

Then we recycled and went to Riverfront Trail. We just ambled along, and when we got to the new tennis courts, turned east and walked around the football field. In one place, we came to a dead end with an uncrossable fence, and had to retreat. We came down through the practice field and hit the trail going back.

Friday Sep 8 #

Note
(injured)

I had Elray outside in the front yard this evening, and she was playing with Ben, our little five-year-old neighbor from across the street. I was only wearing house shoes, with no traction. A dog walked by across the street, and Elray went nova. She yanked several times on her leash, and took over running. I fell on my left shoulder and got a bit of road rash (or in this case, lawn rash). The bad part was that she had yanked my right arm around several times, and both the right shoulder and right wrist were painful. The good thing was that I didn't injure my knees. Took some ibuprophen before bedtime.
8 AM

9Round 32:00 [4]
ahr:110 max:135 shoes: Skechers GoFit

Easier than usual.

Thursday Sep 7 #

8 AM

9Round 32:00 [4]
ahr:117 max:137 shoes: Skechers GoFit

Not as hard today. We had an extra challenge--donkey kicks on the bag. I got 205.
9 AM

Dog Walking 35:08 [2] 2.2 km (15:58 / km) +15m 15:27 / km
ahr:112 max:133 shoes: INOV-8 Trail Talon 225

Jesse James Park. Mostly, I let Elray set the pace, since neither one of us was feeling like running, and I was letting my mind wander into how to make my mapping work. No dive bombing mockingbirds today, but someone put a wicker-type deer about 2.5 ft high near one of the trees that get decorated during the holidays, and Elray went nova at this new addition to the trail.

Wednesday Sep 6 #

8 AM

9Round 32:00 [5]
ahr:129 max:167 shoes: Skechers GoFit

Brian designed the workout today, and it was a tough one. Weights, step-ups, medicine balls and the swasher. I was really pounding it out.
5 PM

Workout 1:00:00 [3]
ahr:111 max:157 shoes: INOV-8 Trail Talon 225

Lots of balancing on one leg while doing moves. Ended up with three trips running up the ramp.

Tuesday Sep 5 #

9 AM

9Round 32:00 [4]
ahr:120 max:161 shoes: Skechers GoFit

The gym didn't open until 0900 this morning, so Bob and I had Elray out to the skatepark before then, and I walked her awhile, then we did some running and ball and disc chasing, and I ran some with her. Then I went to 9Round and it was mostly not too bad, except for the CHOW. This was inchworm forward under the bag, hit the bag, and inchworm back and stand up. I did 34 in 3 minutes. I was panting.

Monday Sep 4 #

10 AM

Dog Walking 22:00 [2] 110.0 km (12 / km)
shoes: INOV-8 Trail Talon 225

Walking around at Hodge Park, and seeing what's new. Stopping at every water fountain for drinks, and every big flat rock for table.
11 AM

Orienteering 27:57 [3] * 111.8 km (15 / km) +35m 15 / km
ahr:118 max:135 spiked:11/11c shoes: INOV-8 Trail Talon 225

A combo with dog walking. We did the free course from several years ago. It was really hot for Elray, so we had to stop and get water. Also, a couple was really taken with her at the golf clubhouse, so she got petted for about 5 minutes. But it was really good to do this with map in hand, and she loved visiting Hodge Park. It had been awhile. I needed to get rid of some IT frustration from trying to make a base map.

Sunday Sep 3 #

10 AM

Dog Walking 1:09:43 [3] 5.33 km (13:05 / km) +21m 12:50 / km
shoes: INOV-8 Trail Talon 225

Watkins Mill clockwise to the overlook and back, plus a side trip through the boat ramp parking lot, to get rid of the barking dog in back of us. Elray was really good today, and there were lots of people, bikes, and other dogs. We tabled twice and stopped for water breaks twice both coming and going. I did twelve jogs, a few had some up and downhill to them, and a few at the beginning were a little longer than I had been doing. My knees feel ok.

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