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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  9Round5 2:40:00
  Orienteering1 1:29:32 1.93(46:29) 3.1(28:53) 11012 /16c75%
  Workout1 1:00:00
  Dog Walking2 33:52 1.35(25:00) 2.18(15:32)
  Total9 5:43:24 3.28 5.28 11012 /16c75%

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Saturday Dec 9, 2017 #

8 AM

9Round 32:00 [3]
ahr:105 max:120 shoes: Skechers GoFit

They are starting a new challenge, so I got weighed (put on about 3 lb since the last time) and had them do the fat percentage, etc. I decided not to do the challenge this time, because, one, it was kind of expensive, and two, very structured as to food, etc. I need to keep Bob on his Sugarbusters for diabetes, instead of following another plan. It was good to finally step on a scale again--I'd been kind of dreading it.
9 AM

Dog Walking 13:50 [2] 0.73 km (18:57 / km)
shoes: GORUN5

I had planned on taking Elray to Jesse James, but the cold wind was blowing, so we went to Mack Porter and did the loop through the woods. Still cold, but not like going up and down the hills.

Friday Dec 8, 2017 #

8 AM

9Round 32:00 [4]
ahr:110 max:157 shoes: Skechers GoFit

Managed to do all the rounds, except for modifications on round 2. I still can't put weight on my right knee, too bruised. I also used lighter weights because I didn't want to stress my healing left shoulder. Every day is a little better.

Thursday Dec 7, 2017 #

8 AM

9Round 32:00 [4]
ahr:110 max:129 shoes: Skechers GoFit

I had to do a little modification because of my injury. No getting on the knees--I have a big bruise on the right one. I also was careful to not punch to hard with the left hand, because of my shoulder. Mostly I'm kind of sore all over. But I could do most of the workout.

I had taken Elray out this morning, but waited until it was light. We ran back down the driveway as usual. So I took her to Riverfront Park and we just walked long enough for the poop. Then I took her into the skateboard area to play ball, but she just wanted to play keep away. I was cold. We went home.

Wednesday Dec 6, 2017 #


Elray did a number on me this morning at our usual 6 am poop and piddle run. Coming back down the hill, she saw a deer before me, and had a sudden lunge. When they redid our road this summer, they left lots of loose gravel, which I slipped and went down on, and then she dragged me about ten feet. I dropped the flashlight, injured my right knee and elbow, and my left pinky finger. I also got road rash on both palms (through my gloves) and a real case of it on my chin. It totally destroyed my jacket--shredded the right front and left a mountain of feathers on the road. So I didn't go to 9Round, but I did get groceries. Driving aggravates my knee, so I took an Aleve, and plan on seeing my trainer later, but will give him a heads up, since we will need some modifications.
3 PM

Workout 1:00:00 [3]
ahr:114 max:162 shoes: GORUN5

Weekly workout with my trainer. We did some modifications, and lessened the weights somewhat to compensate for all my boo-boos. I discovered a new one--my left shoulder is sore. That was the side holding the leash. We started with three minutes on the air bike, then finished up on the air bike doing eight repetitions of 10 second HIIT followed by 20 seconds of slower peddling. It felt good to move, and my knee wasn't as sore from driving as it was this morning.

Tuesday Dec 5, 2017 #

8 AM

9Round 32:00 [4]
ahr:110 max:129 shoes: Skechers GoFit

It felt like I was working harder than my HRM was indicating, so I am now charging it. Lots of Burpees and core work today.

Monday Dec 4, 2017 #

8 AM

9Round 32:00 [5]
ahr:112 max:129 shoes: Skechers GoFit

My heart rate seemed much higher today during this workout. The CHOW was counting his while staying in plank position. I did 300. That was tough.
9 AM

Dog Walking 20:02 [2] 1.45 km (13:49 / km)
shoes: GORUN5

Elray and I went to Mack Porter, and the new bridges to Jesse James were finished, so we went over the bridge. I had planned to do a loop at Jesse James, but the crews were working on the road and trail, so we went back over the bridges, and did a loop at Mack Porter.

Sunday Dec 3, 2017 #

9 AM

Orienteering 1:29:32 [4] *** 3.1 km (28:53 / km) +110m 24:32 / km
spiked:12/16c shoes: INOV8 Bare Grips

Last day of the OINK, with yet another park. The beginning was very rough. In particular, the first control was in a really brushy area, where you had to do lots of ducking, and there was no visibility. The clue was a reentrant, but it was barely a reentrant, so that didn't help. With both 1 & 2, I found other course controls, then kept looking. After 5, it got much better. Eight through 16 were mostly just a sprint course. I made one really stupid mistake--I got 10, and ran across the field to 12. Punched 12 and realized that I had missed 11, so I had to run back across the field, get 11, then run back again to 12. Except for this glitch, I was pretty happy with my performance. Always before, when in that terrible, low visibility brush, I have had a DNF. This trip, I managed to complete all three courses within the time limit, and each day was a little better. I'm really glad I went. Sharon and I roomed together and it was fun. We also had a incredible meal Saturday night at the Mai Thai, recommended by Kathy.

After about 14,000 steps, we drove home. With stops, it took about 10-1/2 hours. I was tired.

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