Training Log Archive: possumIn the 31 days ending Oct 31, 2014:
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Friday Oct 31, 2014 #
9 AM
9Round 32:00 [4]
ahr:115 max:134
I did ok with all the rounds until the last one. We were to do ten pushups with the right hand pushing on the wall, then switch to the left for ten, and repeat for 3 minutes. After the first few sets, I had to wimp and do the pushups on my knees. Where I felt it was the arm extended to the wall.
Today I will mostly do aerobic cleaning. Bob has finished the bathroom in the master bedroom, and I haven't been cleaning much in there since February when he started. There has been lots of sheetrock dust, etc. Also, my son is going to be staying in that room when he comes to visit tomorrow, so we have lots of construction mess and materials to put away, then cleaning. ElRay is getting nervous because she can tell something is going on.
Today I will mostly do aerobic cleaning. Bob has finished the bathroom in the master bedroom, and I haven't been cleaning much in there since February when he started. There has been lots of sheetrock dust, etc. Also, my son is going to be staying in that room when he comes to visit tomorrow, so we have lots of construction mess and materials to put away, then cleaning. ElRay is getting nervous because she can tell something is going on.
2 PM
Dog Walking 26:00 [3] 1.3 mi (20:00 / mi)
shoes: Skechers Trail
Took ElRay to the Riverfront Trail after recycling. We had a shortish walk after yesterday's long session. The weather was brisk, and so was our walk.
Thursday Oct 30, 2014 #
9 AM
9Round 31:30 [4]
Not too bad today. The last round was the toughest. Stay in a side plank T formation and bring the top leg to the chest 10 times, then trade sides and repeat for 3 minutes. My HR monitor went nuts again and reset itself to make me 45. Not good, I need to know when I'm working over 90% max. Hannah fixed it after the session.
1 PM
Orienteering 1:40:00 [3]
shoes: Skechers Trail
Mapping at the ball park area of Hodge Park. As a twofer, I took ElRay with me, and this would also be dog walking. Mostly, she was very cooperative as I was walking the vegetation boundaries and putting in some details. Pictormetry let me down in some areas.
Wednesday Oct 29, 2014 #
12 PM
9Round 31:30 [5]
ahr:124 max:140
I thought today was really difficult, or maybe it seemed that way because of my sinuses not working too well. Lots of jumping stuff, heavy weights, and pushups, including Superman pushups. I was sweating big time.
6 PM
Workout 1:00:00 [4]
Workout with Jared. Pushed the sled with 70 lb loaded on, and did well. We didn't do the backwards push tonight, which helped a lot. Several things incorporated balance, which is getting much better.
Tuesday Oct 28, 2014 #
9 AM
9Round 32:00 [4]
ahr:110 max:134
Feeling better today, but still a little subpar. The workout was not as aerobic as usual (or I wasn't kicking it as usual) but we did use some heavy weights at a couple of stations.
Monday Oct 27, 2014 #
11 AM
Dog Walking 26:00 [2] 1.5 mi (17:20 / mi)
shoes: Skechers Trail
Having not done anything, including my usual long dog walking walk yesterday because I felt really bad, I thought I should take ElRay out for a shortie today, because I still feel bad. I even skipped kick-boxing. We went to Watkins Mill, and did lots of sniffing. The pelicans are still there.
Saturday Oct 25, 2014 #
9 AM
9Round 32:00 [4]
ahr:120 max:139
Lots of pushups today. Kept my heart rate in the upper 80's most of the time.
4 PM
Orienteering race 1:30:00 [4] *** 4.8 km (18:45 / km)
spiked:8/11c shoes: Skechers GoRunS
The time is kind of a guess since it was pin-punching and I don't have my control card, but it's close. The map was 1:15000 and I can't remember the last time I ran on that scale. Also, the map was outdated and didn't have lots of the features, e.g. impassible rock walls. Also the controls were seldom in the center of the circle.
I had a problem right off with 1. The next one was the 5-6 leg, because of lots of impassible fences, so I had to go way around. The last bad leg was 7-8. It must have taken me over half an hour. It was the site of the old prison, and most of the area is surrounded by a large rock wall with watchtowers. I kept trying to find a way through. Finally I went back to 7 to get out of there.
The good part is that I had lots of good map reading practice, and I pretty much knew all the time where I was.
I had a problem right off with 1. The next one was the 5-6 leg, because of lots of impassible fences, so I had to go way around. The last bad leg was 7-8. It must have taken me over half an hour. It was the site of the old prison, and most of the area is surrounded by a large rock wall with watchtowers. I kept trying to find a way through. Finally I went back to 7 to get out of there.
The good part is that I had lots of good map reading practice, and I pretty much knew all the time where I was.
7 PM
Orienteering race 54:49 [3] ***
spiked:6/6c shoes: Skechers GoRunS
Nite-O on the same map as earlier. I only got six controls, while walking the entire time, but again, my map reading was good, and this time the controls were all where they should have been. I had a good time today, with lots of map reading practice.'
Friday Oct 24, 2014 #
9 AM
9Round 32:00 [4]
ahr:122 max:139
fBurpee Friday. Otherwise, not too bad, but I kept my heart rate in the upper 80' s most of the time. At one station, we were supposed to do step-ups on a step three feet high. I knew I couldn't do that without screwing up my knee, so I modified it to a lower step.
10 AM
Hiking 1:08:53 [3] 3.79 mi (18:11 / mi)
shoes: Skechers Trail
I went to Hodge Park to track the new bicycle trails. I had planned on doing some trail running, but yesterday's rain had left a lot of the trails greasy. I did do a little slogging on some that were higher on the hill, and also the path around the ball fields.
I did all of the East Fork Loop, and did a good portion of the Farmtastic until the trail ran out. Then back to the ball field area and the path around it. I haven't downloaded yet, but hope it works out since I haven't used my Forerunner in quite a while.
I did all of the East Fork Loop, and did a good portion of the Farmtastic until the trail ran out. Then back to the ball field area and the path around it. I haven't downloaded yet, but hope it works out since I haven't used my Forerunner in quite a while.
Thursday Oct 23, 2014 #
9 AM
9Round 32:00 [4]
ahr:119 max:135
Good workout. I felt strong today, strong enough to use the 20-lb sandbag for deadlifts and overheads. I think I had to modify the last time I did it.
Wednesday Oct 22, 2014 #
9 AM
9Round 32:00 [4]
ahr:118 max:135
Brian was the trainer today, and the workout is always challenging with him. He did play "Fireworks" just for me about station 5. Angela (owner) came in as I was leaving and I found out that I had won the last challenge with 2000 MEPs. Yeah for me.
6 PM
Workout 1:00:00 [4]
Weekly workout with Jared. After the warmup and lots of agility, I wore a weighted vest for some of the weight-training. We finished up with four trips up and back with the sled. Pushing forward, then pushing backward which totally destroys my calves. I may be sore tomorrow.
Tuesday Oct 21, 2014 #
Note
Wow! They are building bicycle trails in Hodge Park, and today they emailed me the ones that are finished and the ones they anticipate finishing by spring, weather permitting. Time to charge up the Garmin and do some trail slogging while it is still too green to go out in the woods.
9 AM
9Round 32:00 [4]
ahr:119 max:134
We had lots of squat related stuff today. Hard, but not as bad as yesterday. We did start with a new wrinkle--atomic Burpees, which are even worse than regular Burpees. I hate Burpees.
Then I went and had a massage and now I feel wonderful.
Then I went and had a massage and now I feel wonderful.
Monday Oct 20, 2014 #
9 AM
9Round 32:00 [4]
ahr:110 max:138
A "whittle your middle" Monday with lots of plank things. We had two challenges. On station six, we counted how many hooks in three minutes on the big bag, and I got 600, and sore arms. Then, on the last round, we were supposed to hold plank position for three minutes--and I did it! My heart rate went from about 75% of max to 86% and I wasn't even moving (except maybe shaking a bit).
Sunday Oct 19, 2014 #
11 AM
Dog Walking 29:00 [4] 1.5 mi (19:20 / mi)
shoes: Skechers Trail
Bob and I took ElRay to Jesse James Park. I wanted to do some HIIT, so I had short sprints (50-100m) and walked back to join the group. Some of the time I took Elray and let her sprint, and sometimes I left her with Bob. I wasn't wearing my running shoes, but I did put on my knee braces.
Saturday Oct 18, 2014 #
11 AM
Orienteering race 48:01 [4] *** 4.2 km (11:26 / km)
spiked:10/12c shoes: Skechers Trail
A mostly sprint meet to kick off the season at Longview Lake. I alternated slogging with walking, but most of the slogging was on the grass instead of trails, which was a good experience. I seldom do any running on grass. The only control I had any trouble with was the first one. The course was overprinted in black instead of purple and I got a little sidetracked by another control. The only other glitch was 12 in an erosion ditch. I ran about 10 feet past it, and turned around and ran back. The control was on the north side of the ditch and I was on the south side, and had to make by way across the riprap. A fun day to orienteer.
Friday Oct 17, 2014 #
Note
While up in Arnprior, ON, for the NAOC, we went to an Irish Pub for really our own good meal of the trip. They had various Irish sayings on the wall, and the one in back of us really stuck with me. "Life is not perfect, but it's still wonderful". That is so true, and I can relate it to both me and to my life. Wow!
12 PM
9Round 32:00 [5]
ahr:122 max:136
I worked out later because of a doctor appointment this morning. Not sure whether it was an extra hard one, or because it was a different time of day, but I felt wiped out when finished. It didn't help that we did Burpees between all rounds.
Thursday Oct 16, 2014 #
9 AM
9Round 32:00 [4]
ahr:120
Today was "kick breast cancer" day, or something like that. Anyway, we counted our kicks, and 9Round is making a one cent donation for each kick. I counted 1760. We also did some arm and core stuff, but a lot of it was donkey kicks, 10 right, 10 left, continue 3 minutes, or 10 crab kicks right, 10 crab kicks left, continue 3 minutes, etc.
10 AM
Dog Walking 31:00 [2] 1.5 mi (20:40 / mi)
shoes: Skechers Trail
Took ElRay to Jesse James Park after kick-boxing when I was pretty tired, so we mostly walked.
Wednesday Oct 15, 2014 #
9 AM
9Round 32:00 [4]
ahr:120 max:146
As usual for a Brian day, it was tough. I really got my heart rate up, and although the stations were simple in themselves, doing each for a whole 3 minutes was grueling.
6 PM
Workout 1:00:00 [4]
Weekly workout with Jared. We did lots of legwork tonight, and especially tried to target muscles that helped with keeping the knee stable. I am really doing well with my balance stuff. Yeah!
Tuesday Oct 14, 2014 #
10 AM
9Round 31:30 [4]
We got back from our trip last night, and I went to 9Round for the first time in two weeks. Hope I'm not too sore tomorrow. We had two challenges today, included in the workout. The first was to get down on hands and knees, get back up and kick the big back twice, and continue for 3 minutes. I got 60 kicks, and had my heart rate maxed. The second was to punch the speed bag 300 times in the 3 minutes. I knew I couldn't do that, but I did get to 240. Not too shabby. Then I got my allergy shot and now I'm itchy.
Sunday Oct 12, 2014 #
10 AM
Orienteering 2:28:00 [3] *** 2.9 km (51:02 / km) +65m 45:53 / km
spiked:3/7c shoes: INOV8 Bare Grips
I got a DNF on this one, but it wasn't a disaster like last week's. I was conservative, and spiked the first 3 controls, then messed up finding 4, which was one of the shorter legs. I always knew about where I was, and relocated twice, but couldn't find it, so instead of continuing to see the same wrong places, came in.
Saturday Oct 11, 2014 #
11 AM
Orienteering race 1:13:52 [5] *** 2.3 km (32:07 / km) +35m 29:51 / km
spiked:9/11c shoes: INOV8 Bare Grips
We had a 1.8 km walk to the start, and today I followed my new rules. I tried to be conservative today, because I knew this would be tricky terrain. Instead of finding 1, I found 2, but it was easy to get to one, and only took me 1:03 to get back to 2. 3, 4, & 5 were pretty easy, and my best leg was 4 to 5. I was off at 6, and instead of being STUPID, I headed back to relocate and try my bearing again, but actually ran into 6 on the way back.
The rest of the race went fine. The footing was difficult for me, and I took conservative routes.
The rest of the race went fine. The footing was difficult for me, and I took conservative routes.
Friday Oct 10, 2014 #
3 PM
Orienteering 25:00 [3]
shoes: Skechers Trail
Tried a couple of controls on the model map. This will be difficult navigation with very intricate details, and only small topographical details.
Sunday Oct 5, 2014 #
9 AM
Orienteering race 1:11:25 [5] *** 2.4 km (29:45 / km) +90m 25:04 / km
spiked:11/12c shoes: INOV8 Bare Grips
Today I got off to a terrible start by getting literally bogged down. It was almost like quicksand and I ended up taking about ten steps through it. I was sunk in about half way up my thighs, fell down twice, and expended huge amounts of energy trying to get out, although I was right on target to control. 1. The only control I had trouble navigating was 2, where I went too far west and had a long trek back to it. The rest of the race went fine.
After this weekend's debacle, I made up some rules which I will copy, enlarge, and put in my gear bag to read over before every race.
ORIENTEERING RULES-what I learned this weekend.
1. Use my inhaler before the race. If long or hilly, carry it with me.
2. If longer than a sprint, carry food and eat at or before an hour passes.
3. Don't get bogged down even if you see footprints.
4. If you don't know where you are, STOP instead of being STUPID. Figure it out or at least head for a known location.
After this weekend's debacle, I made up some rules which I will copy, enlarge, and put in my gear bag to read over before every race.
ORIENTEERING RULES-what I learned this weekend.
1. Use my inhaler before the race. If long or hilly, carry it with me.
2. If longer than a sprint, carry food and eat at or before an hour passes.
3. Don't get bogged down even if you see footprints.
4. If you don't know where you are, STOP instead of being STUPID. Figure it out or at least head for a known location.
Saturday Oct 4, 2014 #
10 AM
Orienteering race 3:48:16 [5] *** 3.9 km (58:32 / km) +100m 51:53 / km
spiked:6/8c shoes: INOV8 Bare Grips
Today was total disaster, I haven't done this badly in a long time. After a 1 km completely uphill walk to the start, I got off to an ok start, and hit the first 3 controls well. I hit 4 on target, but I think there were better route choices. Then 5 and 6 were easy. I decided to aim off on 7, hit the trail and take it down near control 7. For some reason (probably low blood sugar) my brain totally shut down and stayed that way for a couple of hours. I was totally lost and wandered and wandered, and got into some very scary situations. I think my brain finally got really scared when I was near the top of a shale (bad footing) peak that was straight down on one side, and almost straight down on the other. By then I knew it was too late to do anything, and concentrated on just getting back. It was a horrible day.
Friday Oct 3, 2014 #
Event: 2014 US Nationals
2 PM
Orienteering race 31:58 [5] *** 1.9 km (16:49 / km) +45m 15:03 / km
spiked:15/16c shoes: Skechers GoRunS
Normally I am very poor at sprints, in part because I'm slow, and in part, because the change in scale confuses me. Today I did pretty well. Having controls 6 and 9 in close proximity was a little confusing going to 9 since I had my map upside down and they were so close. Otherwise navigation was really good. I think I could have done a little better with a different route choice from 5 to 6. I was satisfied and got the bronze medal, I think for the first time in a sprint.