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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending May 12, 2018:

activity # timemileskm+m
  Orienteering1 3:49:21 990.47(14) 1594.0(9) 25021 /24c87%
  9Round4 2:11:30
  Dog Walking4 1:37:14 4.39(22:08) 7.07(13:45) 52
  Yoga1 1:10:00
  other1 1:00:00
  Workout1 1:00:00
  Total12 10:48:05 994.86 1601.07 30221 /24c87%
  [1-5]11 9:38:05

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Saturday May 12, 2018 #

8 AM

Orienteering 3:49:21 [4] ** 1594.0 km (9 / km) +250m 9 / km
ahr:117 max:160 spiked:21/24c shoes: INOV-8 Trail Talon 225

Adventure Race at Ft. Leavenworth. The time includes paintball, kayaking, a memory game, and finding a cache using a bearing. I was pretty happy about my performance. While the navigation is easy, the controls are not always located in the center of the circle. On three of them, towards the end, I lost focus, the firehouse and two trees, I ran past the control, turned around and there they were. I did really well on the paintball this year. Because of my monovision (a contact in only one eye so I can see the map), I tried shooting left-handed, and only took six shots to get my five targets. The kayak was easier this year, also. The memory game was super simple. The extra bonus was finding a cache on the other side of the lake by setting a bearing. This was tricky, because I was looking for a control flag, and it wasn't a flag. I went to the right place right away, couldn't find it, wandered around a bit, and went back to it. I did the all the contest stuff after doing the sprint course, and then did the adventure race. I got all the controls but 26, which was a long ways away, and I did this walking, not on a bike. It was really fun to run around with a map in hand, but I am really tired now.

Friday May 11, 2018 #

8 AM

9Round 35:30 [4]
ahr:110 max:127 shoes: Skechers GoFit

It was really 10Round today. I had an extra round sparring with Bailey.
9 AM

Dog Walking 25:19 [2] 1.62 km (15:38 / km) +15m 14:56 / km
ahr:106 max:133 shoes: Skechers Walkers

I actually found a parking spot at the old tennis courts, so we walked to the new tennis courts and back. No sprints today. We are going to Powell Gardens this evening and I will be doing lots of walking.

Thursday May 10, 2018 #

8 AM

9Round 32:00 [4]
ahr:110 max:127 shoes: Skechers GoFit

Bailey designed today's workout and it was really hard, with lots of stuff I hadn't done before (and some I couldn't do today). Like one-legged squats on a 30-inch high step. I did mine on the floor. And mountain climbers with your feet on the wall. The other stuff I managed to do, but with some difficulty. Crab-walking from the back to the front, triceps dips in crab position, then crab walk back to the back wall. A long time to be in crab position.

Wednesday May 9, 2018 #

3 PM

Workout 1:00:00 [3]
shoes: INOV-8 X-Talon 212

I thought I had really stepped it up tonight. I didn't have to stop and rest at all. I also did really well on the balance stuff. We started off with six trips down the gym and back, alternating 10lb in each hand in the ladder carry, then 25 lb in each hand in the farmer carry. And I finished up with three trips down and back with the sled, with 100 lb. Pushing down and pulling back. Whew!

Tuesday May 8, 2018 #

8 AM

9Round 32:00 [4]
ahr:114 max:149 shoes: Skechers GoFit

I started out jumping rope for three minutes. Nothing really hard, but nothing easy, either.
9 AM

Dog Walking 23:30 [3] 2.04 km (11:31 / km) +13m 11:10 / km
ahr:111 max:148 shoes: GORUN5

We parked at the north end of Mack Porter. My plan was to cross the bridge into Jesse James, and walk up to the east loop and around and back. We were about 15 feet north after crossing the bridge, when we saw a man with three large dogs, not on leash, coming our way. We retreated back across the bridge and walked around the ball fields at Mack Porter and down to the woods loop, then back up the one way road. I only did four sprints today, and I think I was slower than yesterday. But the weather was great--cooler, and with a nice breeze.
11 AM

other 1:00:00 [4]

Gardening. Weeding the asparagus. Since the bed is permanent, it doesn't get tilled, so this was really intense. Not sure where my heart rate was, but it was really up there.

Monday May 7, 2018 #

8 AM

9Round 32:00 [5]
ahr:112 max:167 shoes: Skechers GoFit

Monday are tough. I found out today that Austen designs the workouts for Saturday and Monday. The CHOW was a low hook and high hook with the same arm. I did 127. The last round, core, was hard. Sandwiched between 20 Russian twists and 20 fast crunches was 60 flutter kicks while in iron cross position. The first time through I was ok, but I had to catch a few breaths after that. My legs were screaming.
9 AM

Dog Walking 28:52 [4] 2.19 km (13:11 / km) +24m 12:30 / km
ahr:110 max:141 shoes: GORUN5

The loop, counter-clockwise at Jesse James. I did 6 or 7 sprints where it was mostly level, and it felt good, even after the killer workout at 9Round this morning.
6 PM

Yoga 1:10:00 [0]


Sunday May 6, 2018 #

11 AM

Dog Walking 19:33 [2] 1.22 km (16:01 / km)
shoes: GORUN5

I took Elray to Mack Porter, and we walked counter-clockwise on the woods trail, got back to start, turned around and walked clockwise. I had planned on doing some running intervals, but it was hot, and I was tired from lots of gardening this morning.

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