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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: possum

In the 7 days ending Jan 19, 2019:

activity # timemileskm+m
  Orienteering3 3:28:10 5.78(36:01) 9.3(22:23) 32815 /24c62%
  Yoga1 1:15:00
  9Round2 1:04:00
  Workout1 1:00:00
  Dog Walking1 30:41 0.68(44:53) 1.1(27:54) 9
  Total8 7:17:51 6.46 10.4 33715 /24c62%

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SuMoTuWeThFrSa

Saturday Jan 19, 2019 #

1 PM

Orienteering 1:51:52 [3] *** 3.5 km (31:58 / km) +195m 25:00 / km
ahr:111 max:147 spiked:6/13c shoes: INOV-8 X-Talon 212

Second day of the Navigator Cup. The Flat Rock area of Chattahoochee Bend State Park in Georgia. Today was pouring rain, but about 60 degrees. Everything was wet and slippery, so I had to slow down and take care.

Today was a debacle. Controls 1 & 2 were good. Then, I went right by 3 and headed up the hill to 4. Realized I hadn't punched 4, and turned around back down, then back up. Five and six were good, and I walked across a bunch of bare rock, then took a bearing and got 7. No problem. Then, on the way from 7 to 8, I went down the hill, crossed over a trail, and then back up the hill. I wandered and wandered, but couldn't find the control. Since it was on the side of a hill, about 1/3 of the way up, I don't know how I could have missed it. I learned later that the description wasn't accurate, and depending on the direction, it was hidden in some brush. After much running around and getting very tired, I did a DNF. I should have gone back to the trail at the bottom of the hill and used that as an attackpoint. Live and learn. And I ended up going 4.98 km.

Friday Jan 18, 2019 #

12 PM

Orienteering 11:49 [2] 1.1 mi (10:45 / mi)
ahr:124 max:142

Model event for today's race at the McIntosh Reserve.
3 PM

Orienteering 13:28 [2] 0.73 km (18:27 / km) +19m 16:19 / km
ahr:105 max:130 shoes: Skechers Walkers

Model event for Saturday's race.

Orienteering 1:11:01 [4] *** 3.3 km (21:31 / km) +114m 18:21 / km
ahr:112 max:147 spiked:9/11c shoes: INOV-8 X-Talon 212

Middle distance race at the McIntosh Reserve near Newnan, GA. My navigation was pretty good. On one of the controls, I was about thirty feet to the left, but saw it right away. The only mistake was leg 8-9. Not paying enough attention to my map, with tributaries and oxbows, I crossed the creek, then later, had to cross back. Since I'm slow (and have to pick a spot I can do), these two climb down and back ups, cost me some time. Otherwise, a clean run, And I ran the open areas between 9 and the finish.

Wednesday Jan 16, 2019 #

3 PM

Workout 1:00:00 [3]
shoes: INOV-8 Roclite 270

Weekly workout with my trainer. Lots of range-of-motion with the shoulders. Also balance. RDL's on one leg with 20-pounders. Finished with running up the ramp.

Tuesday Jan 15, 2019 #

8 AM

9Round 32:00 [3]
ahr:110 max:179 shoes: INOV-8 Alltrain 215

Actually, a fairly easy workout today, but I had that one pulse rate spike. I need to set my fenix up so I can double check it, but a chest strap should be more accurate than the wrist. And I don't see my doctor until April.
9 AM

Dog Walking 30:41 [1] 1.1 km (27:54 / km) +9m 26:48 / km
ahr:111 max:135 shoes: INOV-8 Roclite 270

This hardly counts as training. Lots and lots of snow and ice on the road and on the trail. I let Elray play snow plow and snow angel as much as she wanted. She finally was covered in snow balls, and we went back to the car and rubbed her down with a towel. All the time, I was thinking about having lunch with some friends last week. Back in November, one of them slipped on black ice and broke his hip. He was still using a cane. I was really careful.
4 PM

Yoga 1:15:00 [1]

The Stretch and Strengthen class. A bit harder this week--lots of balance stuff, and a few things where my joints did not want to cooperate. But I really enjoyed the class.

Monday Jan 14, 2019 #

8 AM

9Round 32:00 [4]
ahr:120 max:136 shoes: INOV-8 Alltrain 215

I started at round 9 be holding plank position for three minutes. The CHOW was round kicks on the bag, and I did 176. Pretty intense, in the red a bit, but no high spikes. Perfect.

Sunday Jan 13, 2019 #

11 AM

Note

Registration and bookkeeping for today's meet at Shawnee Mission Park.

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