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Training Log Archive: possum

In the 7 days ending Apr 13:

activity # timemileskm+m
  9Round7 3:26:24 0.37 0.6
  Slogging2 1:30:04 5.54(16:15) 8.92(10:06) 69
  Yoga1 1:00:00
  Workout1 1:00:00
  Orienteering1 13:08 0.47(27:57) 0.76(17:22)
  Total12 7:09:36 6.39 10.28 69

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Saturday Apr 13 #

8 AM

9Round 32:00 [3]
ahr:105 max:123 shoes: INOV-8 Alltrain 215

An easier day, which was a good thing, because I injured myself yesterday. I was cleaning all the leaves off the back deck. They had really piled up by the back of the house, because the deck is on the north side, and the deck is almost 40 years old. I stepped through a rotted board with my right leg and scraped the back of my right calf and banged up the top of my fibula. It bothered me some in the night, and didn't feel all that good exercising, but I'm so glad it wasn't worse, since that is the knee missing an ACL.

Friday Apr 12 #

9Round 32:00 [5]
ahr:114 max:151 shoes: INOV-8 Alltrain 215

Today was a tough one. I spent most of my time in the yellow zone, but got into the red.

Afterward, and after Post Office (had to mail my taxes) and recycling, Elray and I went to Riverfront Trail, but it was really cold--heavy duty wind- and we spent a bit less than 15 minutes, so that doesn't really count. Then, back home to make my famous chicken.
10 AM

Orienteering 13:08 [3] 0.47 mi (27:57 / mi)
ahr:102 max:133

Thursday Apr 11 #

8 AM

9Round 32:00 [4]
ahr:112 max:129 shoes: INOV-8 Alltrain 215

A really good sparring session with Shelby. Then off to my massage.
4 PM

9Round 11:30 [3] 0.37 mi (31:00 / mi)
ahr:94 max:107

Wednesday Apr 10 #

11 AM

9Round 35:29 [3]
ahr:92 max:139

12 PM

Workout 1:00:00 [3]
ahr:110 max:139 shoes: INOV-8 Roclite 270

Jared really put me through the paces today. Included were battle ropes and pulling the sled. We also did a lot of footwork on the step, upper body stuff on the cable machines, and ended with walking up the ramp with a 25-lb weight in one hand, then the other, alternated with going up and down with a 20-lber held overhead in one hand, then the other. Of course, everything is always 3 times.

Tuesday Apr 9 #

8 AM

9Round 32:00 [4]
ahr:110 max:126 shoes: INOV-8 Alltrain 215

A good workout. I even did the Ali shuffle without spiking my heart rate.
9 AM

Slogging 19:15 [3] 1.89 km (10:11 / km) +6m 10:02 / km
ahr:113 max:148 shoes: GORUN5

We did the lap thing at Mack Porter again. I let Elray do lots of sniffing on the first lap, put her in the car and did slogging intervals for my second lap, then did some run intervals with her for the third lap. Even with all the slow stuff, I managed to get about 10 min/km. We went counterclockwise the first two laps, then clockwise so I wouldn't need to carry the pooh bag so far. Next time I think I will reverse this, so the last lap can be longer my going by the ball fields.
4 PM

Yoga 1:00:00 [1]

Stretch and Strengthen. A really good class tonight.

Monday Apr 8 #

8 AM

9Round 31:25 [5]
ahr:109 max:142 shoes: INOV-8 Alltrain 215

A tough day. I had recharged my chest strap, but couldn't find it this morning, so I got my heart rate from my fenix 5. I had less than 3-1/2 hours of sleep last night, and I'm am feeling tired, but not hurting from the running yesterday.

After 9Round, I met Nick & Dick in Shawnee, and we did two sessions of compass training with some homeschoolers. Then we met Nancy for lunch.

After lunch, I stopped by Paul's. and picked up the o'stuff for the O'Bunny on Good Friday. Then I went to Trader Joe's. Such fun, but now I really want to take a nap.

Sunday Apr 7 #

11 AM

Slogging 1:10:49 [4] 7.03 km (10:04 / km) +63m 9:38 / km
ahr:122 max:154 shoes: GORUN5

Watkins Mill, counterclockwise with an extra kilometer added at the end. Today I did running and fast walking intervals for the first three kilometers, then only a few running intervals the last half, since I had pain in my right shin a couple of weeks ago, and Jared thought it might be shin splints. I did the first 4.5 km in 42 minutes, then started feeling a bit funny, so I slowed down some. My 6 km time today was 58:22, which is over a minute and a half faster than last week. Beautiful weather. I feel pretty good about this.

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