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Training Log Archive: possum

In the 7 days ending Jul 27:

activity # timemileskm+m
  9Round5 2:40:00
  Yoga2 2:00:00
  Dog Walking3 1:36:11 4.24(22:41) 6.82(14:06) 43
  Slogging2 1:25:39 5.12(16:44) 8.24(10:24) 54
  Orienteering1 1:03:56 2.92(21:54) 4.7(13:36) 3516 /19c84%
  Workout1 1:00:00
  Total12 9:45:46 12.28 19.76 13216 /19c84%
averages - sleep:3

» now

Saturday Jul 27 #

8 AM

9Round 32:00 [3]
ahr:109 max:122 shoes: INOV-8 Alltrain 215

Not so tough, but I did some jumping jacks, and jumped on and off a 4-inch step. Most jumping since my injury.
9 AM

Slogging 1:02:13 [3] 6.03 km (10:19 / km) +47m 9:55 / km
ahr:96 max:111 shoes: INOV-8 Roclite 270

Clockwise around the lake at Watkins Mill. I walked the whole course, trying to pay attention to posture. The only mishap was taking the path from the trail to the parking lot, because I ran into three different spider webs. Next time I will walk around because I'm still feeling crawly.

Friday Jul 26 #

8 AM

9Round 32:00 [3]
ahr:108 max:126 shoes: INOV-8 Alltrain 215

Much easier than yesterday, but I did some light jumping.

Dog Walking 26:29 [3] 1.71 km (15:31 / km) +17m 14:47 / km
ahr:101 max:122 shoes: INOV-8 Roclite 270

After recycling, we went to the Riverfront trail, and I let Elray just amble along and sniff. We got to the new tennis courts, and I turned and walked by them, so I could see the track, and how to get in. But they had the track closed.

Thursday Jul 25 #

8 AM

9Round 32:00 [5]
ahr:129 max:174 shoes: INOV-8 Alltrain 215

Another morning walk with Elray and temperatures in the upper 50's. Too good to last.

This seemed hard today. Almost the entire session was in the yellow. I even did just a bit of jumping and sprint down and back in the gym.
9 AM

Slogging 23:26 [4] 2.2 km (10:38 / km) +7m 10:28 / km
ahr:113 max:140 shoes: INOV-8 Roclite 270

The woodland loop at Mack Porter park. I warmed up with one loop around, then did 4 sets of 1.5 minute runs, followed by 1.5 minute walks, then cooled down with another loop around. Still cool out, but I got warm.
4 PM

Yoga 1:00:00 [3]

Stretch & Strengthen. We didn't have any balance on one leg stuff tonight, so I was good.

Wednesday Jul 24 #

8 AM

Workout 1:00:00 [3]
ahr:108 max:143 shoes: INOV-8 Roclite 270

We worked a lot on balance and reaction times. Lots of upper body, and I pulled the sled backwards today.

Tuesday Jul 23 #

9 AM

Dog Walking 35:30 [3] 2.82 km (12:36 / km) +8m 12:26 / km
ahr:105 max:140 shoes: INOV-8 Roclite 270

Elray and I walked for 10 minutes around the woodland trail at Mac Porter, then I put her in the car (in the shade with windows wide open) and did a 1 minute run, 2 min walk, repeated four times. After the last run interval, I was close to the car, so I got her out and we walked down the one-way road to the ball fields and back around the trail to the car. My first attempt at running since injury.

9Round 32:00 [4]
ahr:101 max:141 shoes: INOV-8 Alltrain 215

Seemed like the toughest day so far, but maybe that's because I'm doing more. Somewhat sore from yesterday--probably donkey kicks.
4 PM

Yoga 1:00:00 [3]

Stretch & Strengthen. This class continues to get more intense--tonight we did eight sets of two different core moves--20 seconds on and 10 second rests. Then 4 sets of triceps and 4 sets of biceps. Then we finished with more traditional yoga poses, which stretched out everything.

I expect to be sore tomorrow.

Monday Jul 22 #

8 AM

9Round 32:00 [4]
ahr:116 max:153 shoes: INOV-8 Alltrain 215

CHOW today was jab, jab, hook, hook, surrender. I did 29, which was somewhat challenging on my knee, but I was slow and careful. Did a bit of light impact on the left leg, and a bit of low jumping. The heart rate is from my fenix 5. The chest strap had 104 and 127.
9 AM

Dog Walking 34:12 [2] 2.3 km (14:52 / km) +18m 14:19 / km
ahr:98 max:103 shoes: INOV-8 Roclite 270

First day back with walking Elray, and giving Bob a break. She was really good, but because she hadn't walked in the park in a while, she wanted to sniff everything. Bob usually takes her to the old tennis courts and has her chase a ball for exercise.

Sunday Jul 21 #

9 AM

Orienteering 1:03:56 [4] ** 4.7 km (13:36 / km) +35m 13:07 / km
ahr:122 max:144 spiked:16/19c slept:3.0 shoes: INOV-8 Roclite 270

Sunflower Games at Washburn University. A fun and challenging course by Fritz. First real effort back from injury, but I did no running, but some fast walking. I stepped into the ditch going from 1 to 2, and the water was up to my knee. The map was really hard for me to discern the circles between 8-11. I messed up at 10, maybe had the map upside down for a two minute mistake. Also, didn't see an unmapped trail from 10 to 11, and lost another minute. Mostly I was really good at finding the up-and-down stairs and rock walls controls. Then I didn't pay attention to the codes, and mispunched the last control, so I got a mp instead of a finish. Boo hoo. Back to basics--read the codes.

Before the race, I helped set up and pass out the preregistrations, and afterwards, I picked up some controls, and helped to pack up. Then we went to the Burger Shack. A very satisfying day, except for the mispunch.

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