Training Log Archive: zerfasIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Bike riding 1:00:00 [3]
more endurance work. The pool is ready.
Shooting 2:30:00 [1]
shot on the pistol side so had to deal with WAY less light. Started off really bad and ended up towards the end shooting 146 out of 200 standing. This ended up being my best score despite the low light. What made this tough shooting was the front target could not see the outline since it was so dark. Practiced some shooting my biathlon targets. shot 250 rounds total. It was so dark in the first lane I was using moved, but just as dark so stayed and practiced. Started with one ammo not grouping well so switched to another ammo.
Friday Feb 27, 2009 #
Bike riding 10:00 [1]
spinning was cancelled and the pool which was supposed to open today is not ready. So this was plan C. Decided to take yesterday off since this kind of defeats the purpose to train this much when I am supposed to be "recovering." Entertained myself by writing; finally putting together a half decent Discussion section.
Rowing 10:00 [1]
enough of the bike. The gym had a new rowing machine so had to try it out.
Weightlifting 20:00 [2]
all legs except for assisted dips and 25 push ups. Also did some stretching did not add this time since my boss asked how I stayed so flexible so I showed him. Did about 15 different stretches both legs and upper body. Did leg extension, hip stuff, leg press, runner machine, core work.
Wednesday Feb 25, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Bike riding 50:00 [2]
spinning this time a lot of sprints. forgot to bring my ear plugs so had to use TP instead. Nobody else thinks it is that loud except for me and it starts to get painful. She was yelling and the music was so loud the speakers went dead so a man on staff got it going again after fiddling with it for a couple of minutes so we redid the song making the workout longer.
Running 40:00 [1] 5.0 mi (8:00 / mi)
without a car the feet had to do for transportation. Felt really good even after the bike workout earlier in the day. Yes, I sandwiched the bike ride betweeen two runs.
Weightlifting 45:00 [2]
Did squats with a plate to an overhead press, single leg press, curl and extension, threw ball against wall for core work, hanging leg lifts, other core work, leg raises,
After all of this had a massage plus she had just learned AIS so she practiced on me some. This helped a lot and she did not charge extra since she just had the course. It ended up being a long day.
After all of this had a massage plus she had just learned AIS so she practiced on me some. This helped a lot and she did not charge extra since she just had the course. It ended up being a long day.
Tuesday Feb 24, 2009 #
Bike riding 45:00 [1]
mostly sprinting so mostly sat. My butt is starting to feel some of the effects of all of the sitting. 30 push ups at the end. Music not so loud this time since instructors turned up the volume so loud it ruined the speakers. Still wore hearing protection just to get used of doing that again- still can hear plenty. Went to check on the pool said it will reopen Friday just still dry and the crew is working on the tiles. I think it takes two full days with the water on just for it to fill up and I forgot how cold it will be for at least two more days.
Monday Feb 23, 2009 #
Shooting 1:00:00 [1]
shot really well again. Only shot 10 rounds prone to change the zero back since I used high powered ammo last. Shot 90 rounds standing this time for consistency used the target at 50 feet like it was designed and the best I could get was 79 out of 100. Scored 100 out of 100 prone at 50 feet. It helped to have the range to myself so did not have to wear eye protection and only needed one set of ear protection for noise.
Sunday Feb 22, 2009 #
Shooting 1:20:00 [1]
shot 140 rounds. Only a few prone and the rest standing. Shot on the pistol side so quieter with less light. the best I could manage standing was 70 out of 100 with the target at 54 feet. Able to find the target a lot faster plus keep it more in the center getting the higher scoring part of the target. iced my shoulder before shooting. The employees had a stapler that needed some attitude adjustment and I was happy to help. Two 22 rounds and it works much better.
Saturday Feb 21, 2009 #
Bike riding 1:00:00 [2]
a different instructor for this class. more endurance work. the music is so loud I have to wear hearing protection, but this is good practice anyways since I am going to have to wear it for the race unless I want to fumble with it when I come into shoot.
Weightlifting 15:00 [2]
lifted only for my legs doing runner's, curls, leg extension, calf and press. did all the lifts singled legged.
Shooting 2:15:00 [1]
this went well again. Only zeroed prone and went to shooting standing. Shot 144 out of 200 with the target at 54 versus 50 feet which it is supposed to be set at during competition. The range was so busy with almost every spot being used on both sides so very noisy. A few shots I hurried so these ended up being two of the misses. Shoulder not feeling that sore now after shooting though I still feel it somewhat. trying to make more of an effort to ice my shoulder. Did some drills out of the "Shooter's Cookbook".
Friday Feb 20, 2009 #
Bike riding 45:00 [2]
hills climbs very long standing. Lots of sprints also so had the cadence around 150.
Thursday Feb 19, 2009 #
Bike riding 1:00:00 [2]
different instructor. Really challenging actually sweated a bit, but everybody else was dripping wet.
Wednesday Feb 18, 2009 #
Weightlifting 15:00 [1]
Waiting for spinning since it is so popular have to arrive early to get a bike. Tried the new machine only lifting for my legs.
Bike riding 50:00 [2]
This workout ended up being tougher then Tuesday with lots of high gear spinning. I could feel some of the lifting I did earlier in my legs.
Running 16:00 [1] 2.0 mi (8:00 / mi)
Really did not want to run just this was the easiest way to get the car back after the oil change. Felt OK since I had just biked only about one hour earlier.
Shooting 1:20:00 [1]
This went even better! Used the cheap ammo and also had two people shooting .223 so really loud and yet still shot well. Wanted to shoot more just had a massage. shot 150 rounds.
Tuesday Feb 17, 2009 #
Bike riding 45:00 [2]
probably the toughest workout she has done so far. Spent about 1/3 of the time out of the seat while peddling due to the nature of the workout with lots of hill climb. Did some sprints also. Ended with stretching, 75 sit ups and 35 push ups.
Went to look at the pool and it has not water until Feb 27th. Completely drained and dried out.
Went to look at the pool and it has not water until Feb 27th. Completely drained and dried out.
Monday Feb 16, 2009 #
Shooting 1:30:00 [1]
WOW! it went really well shooting prone able to make a the best group by far with the cheap ammo purchased from the range. This time before shooting cleaned the bore with a brass brush since I let it get so dirty. I ended up waiting to later in the day and the range was much more quiet. The first place I was shooting the target got stuck down range. Luckily I could see where the group was just had to move to the next spot and set another target. Since I was the last to finish able to retrieve the target.
Note
Plan to take a break from the running by swimming and biking for the next two weeks. Wanted to race over the weekend just my legs were really tired. Did not run on Sunday or Monday to recover.
Saturday Feb 14, 2009 #
Shooting 2:00:00 [1]
shot outdoors. Made a big difference which ammo I used. Shot well prone and fairly well standing. I had the usual shifting, variable speed winds to deal with. At least the range officer got a good laugh when an older man came up to me and said he could tell I was a "new shooter." He proceeded to instruct me on the proper way to shoot since the way I was doing was just not right. So I listened with the range officer laughing; the conversation last for about 10 mins. I go back to the range and the range officer told the man who I was and he said he just completely cringed. He ended the conversation really quick and went up to the trap range which is far far away.
Running 32:00 [1] 4.0 mi (8:00 / mi)
Friday Feb 13, 2009 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
started at 8:15 slowly gained speed finishing around 7:45 per mile pace.
Thursday Feb 12, 2009 #
Running 24:00 [1] 3.0 mi (8:00 / mi)
Tried to run into Bethesda just the wind between the building was really high and lots of sand was going in my face. Wanted to run more just it was not very enjoyable. Planned to run some biathlon in the eve just still very windy.
Shooting 1:10:00 [1]
this time the standing shooting went well. Hurried myself a bit since it was close to closing. Shot 120 rounds.
Wednesday Feb 11, 2009 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Recovery day. Combined this with looking for a new car-this is already shaping out to be more a pain then I had imagined. Two dealers would only quote me MSRP and the third one thought we were friends. I know we were not friends since he would have never given such a crappy deal.
Ordered butte plate number 3. Since I have been shooting for a bit and not improving much; time to change it. This will have more cushioning to take up some of the recoil since my shoulder is REALLY protesting it! plus it will wrap around my shoulder more to take some of the weight away from my arm, plus it will be a tad longer since my stock is a tad short and this contributes some to the crappy shooting. It is custom made just like the rest of the .22 so probably will not receive it for about one month.
Ordered butte plate number 3. Since I have been shooting for a bit and not improving much; time to change it. This will have more cushioning to take up some of the recoil since my shoulder is REALLY protesting it! plus it will wrap around my shoulder more to take some of the weight away from my arm, plus it will be a tad longer since my stock is a tad short and this contributes some to the crappy shooting. It is custom made just like the rest of the .22 so probably will not receive it for about one month.
Bike riding warm up/down 15:00 [1]
warmed up on the spinning bike. Not so boring since I could watch the karate class.
Weightlifting 50:00 [2]
Workout more like playing around with the weights. Did 25 push ups, bench press on the ball with 20 pds, single leg curl, single leg press ( managed 100 pds with each leg), step ups, core work, push the sled with 90 pds on it,
Tuesday Feb 10, 2009 #
Shooting 1:15:00 [1]
shot only a little bit prone and worked totally on standing. Only still shooting around 75% so changed the way I hold the gun again and hit 19 out of 20. My coach had me switch back the this other way and just not working that well for me so switched back to the way the Olympian from the outdoor range shoots. Only a little bit more time to train this way before it closed. Noticed it was much easier to find the target.
Biathlon 17:00 [1] 2.0 mi (8:30 / mi)
all the more time for running since I forgot my sneaker and had to go back and get them. Shot really poorly hitting only one each time standing. I realized it was time to switch back to the way I was shooting sometime ago.
Monday Feb 9, 2009 #
Shooting 15:00 [1]
dry fired.
Sunday Feb 8, 2009 #
Running 24:00 [1] 3.0 mi (8:00 / mi)
recovery run. Felt fine at this pace, but I can feel the race from yesterday in my legs just more tired not stiff or hurting at all.
Saturday Feb 7, 2009 #
Note
National Masters 8K cross country championships- Derwood, MD
Running race 34:56 [5] 8.0 km (4:22 / km)
shoes: Integrator O spikes
Ran the cross country championships. Very Competitive! with a lot of people from out of town. Just warm enough at the start to wear shorts and long sleeved shirt. The women started out fast able to pass a lot finishing 16th out of 32 when one women who is really fast sprinted at the finish to edge me out. This time beat Sheryl Kline by 26 secs and also the closest to Win Persina ever- she beat me by about 8 seconds. Parts of the course were muddy and other very rock hard almost like running on concrete so the spike a must for this race. Thought we would have team just one women thought she was not signed up so she was there just would not run the race eventhough the event organizer was encouraging her to get in the race. The race cost $75. Probably would have been sedcond place team since she is so fast. Felt good though the up hills really chew up my legs. A tad slippery on the mud also. 1K split =4:11, 5K split = 21:13. Not bad for a fairly hilly course. My name was also in the write up probably helps that the writer is also from Kensington plus another women in the race, who performed well, was also from Kensington.
Running warm up/down 18:00 [1] 2.0 mi (9:00 / mi)
warm up on the edge of the course watching the community 4K event. Did not realize you had to take a bus to the event so almost missed getting there luckily found a place near by to park the car. Only walked around after the race since I wanted to watch the Masters Men race.
Shooting 1:30:00 [1]
wanted to shoot after running hard. Went really well! The range was really busy so very loud for shooting. shot 150 rounds total.
Friday Feb 6, 2009 #
Running 23:00 [1] 3.0 mi (7:40 / mi)
easy day. Still feel some of the core work from Wednesday. really been wanting to train for the other half of the biathlon just so busy- at least I had time to clean it.
Shooting 1:20:00 [1]
after not training for many days at the other half of the biathlon due to the lack of time plus the range was closed one day went really well! Shot really well standing. shot 150 rounds total.
Wednesday Feb 4, 2009 #
Rowing warm up/down 10:00 [1]
Weightlifting 1:00:00 [2]
Took it much easier since the race is on Saturday.
Running 40:00 [1] 5.0 mi (8:00 / mi)
recovery day.
Bike riding 10:00 [1]
after running to loosen up my legs. Used one of the spinning bike since the heavy fly wheel feels more like a real bike.
Tuesday Feb 3, 2009 #
Weightlifting 10:00 [1]
hip exercises plus push ups.
Running warm up/down 16:00 [1] 2.0 mi (8:00 / mi)
Running intervals 26:00 [3] 4.0 mi (6:30 / mi)
ran 4 X 200 and 8 X 400 with 200 recovery. Ran really well running the 200's in 45, 44, 42 and 42. for the last two went to the third lane since there was ice in lane 1 and 2. The gradual turn allowed me to keep my speed so for less effort ran faster. Decided that this made them easier ran all of the 400's in lane 3. Times 92, 6 X 90 and 92. Kind of held my self back a bit since the race is on Saturday and my goal time was 95. At times had to go around others doing a different workout.
Sunday Feb 1, 2009 #
Running race 20:22 [4] 5.0 km (4:04 / km) +100m 3:42 / km
shoes: Asics orange
ran the Superbowl 5K as a tempo run just to get some race experience in before next week's race. Careful to run a hard effort, but not to race though it was very tempting since I finished fifth and first was less then 30 seconds in front of me. As usual everyone takes off really fast and after one mile I pass a lot of people back. I was about 42th out of 385, 5th women, 2nd master -results were still not posted one hour after the first finisher and it did not look like it was going to be anytime soon so I left. Kept my effort even which was not the easiest since the course gently rolled. The race was sponsored by the police so the entire road was blocked off. I did not realize until the results came out that Sheryl Kline was just in front of me in the race. She looked back two times at me as I was really close to her and she ran the race so hard that she collapsed at the finish line. There were EMTs right there to help her as she was on the ground for sometime. In the runner rankings she is WAY ahead of me since she has run times much faster then mine. I also managed to finish about 1:30 in front of sixth place.
Running warm up/down 26:00 [1] 3.0 mi (8:40 / mi)
did some racewalking and striders. ran some on the course since the entire road was blocked off.
Shooting 1:30:00 [1]
since the range was really busy and the owner was there could not go on the pistol range so had to wait about 20 mins before I could shoot. Once I started people quickly cleared out for the Super Bowl so ended up being really quiet towards the end. The ammo the range bought for me that is really cheap does not group that well so used the other cheap ammo and this was much better. Shot 150 rounds total. Stayed until closing.