Training Log Archive: zerfasIn the 30 days ending Sep 30, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30, 2008 #
Elliptical trainer warm up/down 10:00 [1]
before spinning. planned to ski just forgot the poles.
Bike riding 40:00 [2]
spinning class.
Sunday Sep 28, 2008 #
Shooting 2:30:00 [1]
tried some other new ammo and this was great! After the range officer told me not to shoot on the end of the range to move on the other side I was around the high power and musket loaders so a bit noisy. Of course several people had to ask me what I am training for tried to concentrate on focus on my training. If you are shooting nobody will disrupt so the training went well both prone and standing despite shifting winds at variable speeds. shot 250 rounds.
Bike riding 40:00 [1]
Saturday Sep 27, 2008 #
Bike riding 10:00 [1]
planned to do spinning just the instuctor never showed.
Rowing 10:00 [1]
Weightlifting 40:00 [2]
push ups, single leg press, rows, bench press, squats with overhead press, lat pull down, assisted dips, rotator cuff both sides, hamstring curl, calf extension,
Shooting 2:00:00 [1]
shot in the rain and this went well. shot at one end of the range so it is a little more quiet. The range officer told me not anymore to move on the other side with everyone else.
Friday Sep 26, 2008 #
Cross country skiing 20:00 [1]
with the heavy rains trained indoors using some long hallways without poles.
Thursday Sep 25, 2008 #
Cross country skiing 35:00 [1]
went without poles and got into a good skating rhythm. One bloody toe from pushing off.
Wednesday Sep 24, 2008 #
Cross country skiing 30:00 [1]
This time went better. Need to bring the poles to a metal shop and have the tip grinded to a sharp point to use on the asphalt. In places when I could double pole got into a rhythm and could move along.
Weightlifting 40:00 [2]
before my massage lifted. Did overhead shoulder press, lat pull down, core work, sled push, runner lifts, tricep pull down, back extension, single leg press, push ups on bar, assisted dips, lunges with no weight.
Walking 45:00 [1] 4.0 mi (11:15 / mi)
Tuesday Sep 23, 2008 #
Shooting 1:30:00 [1]
did well shooting prone and 50% standing. The misses were almost always to the right. careful to concentrate on my breathing and shot five 10's in a row prone. thought the concentrating on my breathing would help with the standing - did not help at all. shot 150 rounds.
Sunday Sep 21, 2008 #
Shooting 45:00 [3]
before the biathlon zeroing. almost did not get through gun control when my trigger was set to light got through on the third try if not would have to reset it and try to compete this way. Had a real hard time getting a good zero. changing my windage just did not seem to change my grouping pattern that was fairly tight. Had to shoot 60 rounds to finally get a good zero. thought this might be a bit much to shoot just do not like starting the race without a good zero. My spotter was also having a tough time seeing the bullet holes since some went through the same hole.
Shooting 2:00 [3]
started the competition with shooting prone only. 10 shots in 2 mins. shot well paced only hurrying on about two shots which ended up being the two 8's I scored scored 93 with 2 X's. Not good enough for 1, 2 or 3rd. used the entire time with only about 5 seconds to spare.
Biathlon 23:12 [5] 4.42 km (5:15 / km)
Relay race. Less running plus for shooting allowed eight rounds for five targets. Shot poorly only hitting two targets prone and two standing. Again very, very shaky standing. Handed off fourth and only third women. Our relay team finished second overall beaten by an all men's team plus and all men's team finished third and fourth. knee felt Ok just really slow running felt out of shape and shot slow trying to get targets probably better off shooting faster.
Biathlon race 11:15 [5] 1.5 mi (7:30 / mi)
rabbit rock race. In this race one person runs the other shoots. Of course I would be the rabbit paired up with a man that shoots well. Mass start ran slowly only in fourth out of six. My shooter did fairly well missed only one shot prone and two standing so moved up to third. In the second heat others did well so only about 7th out of 12.
Shooting 45:00 [1]
range opened after the races. Of course now I shot rather well both standing and prone. Shot 80 rounds total using the biathlon targets. shot until the range closed and helped with pick up.
Running warm up/down 12:00 [1] 1.5 mi (8:00 / mi)
Note
After today's races realized it is time for a break. Plan to swim, bike and ski for at least the next two weeks. Very tired from all of the racing and traveling.
Saturday Sep 20, 2008 #
Running 16:00 [1] 2.0 mi (8:00 / mi)
after all of the driving wanted to get out and run some to stretch out the legs.
Shooting 1:15:00 [3]
wanted to shoot some before the race on Sunday. Only shot medicore for prone and rather shaky shooting standing.
Yard work 35:00 [1]
mowed lawn.
Friday Sep 19, 2008 #
Running 39:00 [1] 5.0 mi (7:48 / mi)
easy run moving along well. Knee felt OK.
Cross country skiing 20:00 [2]
tried the new rollerskis. Need to go on them almost everyday to get used of them. Not sure how far I went wanted to stay on them as much as possible so skied until dark.
Thursday Sep 18, 2008 #
Running race (relay) 3:09 [5] 0.52 mi (6:03 / mi) +5m 5:53 / mi
Ran the NIH Relay. After running on a different team last year was recruited to return to this team. Won by 14 seconds. The legs are a bit long with five runners, two of the opposite sex, running each leg. We won our heat easily and had to wait for the second heat to find out that we won. First out of 78 teams. I have to be happy with this time considering the lack of speed workouts, traveling, and the heat. Temps around mid 80's with full sun. The handoff went well for me so this may have helped also. We will have our names on the trophy and our pictures in the campus paper. a tad stiff after lifting yesterday since I was away from the weightroom for over a week. total team time 13:58 only one second slower versus two years ago when we won. I got the evil eye from the other team that I ran with last year just they asked me 24 hours to late to be on their team. This team once the race was over asked me to be on the team next year.
Running warm up/down 18:00 [1] 2.0 mi (9:00 / mi)
ran a few sprints plus walked some for warm up.
Shooting 1:15:00 [1]
Took about 15 rounds to start shooting at least half decent prone after that shot really well prone. Shot really well standing hitting mostly the 9 and 10 ring just all of a sudden it fell apart and I was only shooting 50% so I stopped at that point. 125 rounds.
Wednesday Sep 17, 2008 #
Rowing warm up/down 10:00 [1]
1900 m.
Weightlifting 1:10:00 [2]
stayed away fromt the heavy lifting since there is another biathlon on Sunday. Did some planks, shoulder work and core.
Running 51:00 [1] 6.0 mi (8:30 / mi)
ran on the trail. ran through two separate groups of deer. I miss the elk already.
Tuesday Sep 16, 2008 #
Note
long travel day.
Monday Sep 15, 2008 #
Running 1:25:00 [1] 9.0 mi (9:27 / mi)
ran first on the road and went to trail. After no luck with elk the night before this time went better. After running on the trail for a bit found fresh elk poop and quickly saw four cows and got within about 30 feet. Able to watch for about two mins until the wind shifted and they saw me. Only walked away pushing themselves through the thick brush in the woods and leaping over large downed trees. Ran some on the beach only to catch the beginning of the whale migrating season so ran along as the whales swam only about 100 feet from the shore line. Could see them and hear them breathing, saw their back and some times a tail fin.
Sunday Sep 14, 2008 #
Running 1:00:00 [1] 7.0 mi (8:34 / mi)
went looking for elk only to find fresh poop. Saw plenty of frogs as I ran around a lake plus ran some other trails until it was dark.
Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
hikes near Mt. St. Helen's exploring around a lake that was formed after the eruption.
Saturday Sep 13, 2008 #
Running 1:40:00 [1] 11.0 mi (9:05 / mi)
first started on the roads for two miles and when I realized it was tough to get to the Gorge ran back and found a trail. Ran to two waterfalls and came back.
Hiking 2:30:00 [1] 6.5 mi (23:05 / mi)
total distance of three hikes mostly flat. Walked around a lava tube that collapsed, walked up to a waterfall, and walked to a cave and went through it. Hking with somebody else that was much slower.
Friday Sep 12, 2008 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
ran on trails in the Washington State Forest. Saw some chipmunks and ground squirrels. trail fairly fast.
Thursday Sep 11, 2008 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
easy run to stretch out my legs.
Hiking 35:00 [1] 2.5 mi (14:00 / mi)
hiked to the dam constructed after Mt. St. Helen's erupted. Made a loop and did not realize the trail part was closed. My husband went over the fence and I was skinny enough to go under.
Wednesday Sep 10, 2008 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
ran totally on trails and felt great. Figured I just more running mileage to rebuild the strength in my legs. The biking is great just it still not the same.
Tuesday Sep 9, 2008 #
Running intervals 20:00 [4] 2.75 mi (7:16 / mi)
This sucked! Worked hard and this is all the more I could manage. Ran the 800's in 3:10, 3:15, 3:15 and 3:15. Planned to do six just this was about all the more I could handle. IF I did not know better you would think I spent the last two weeks on the coach eating bon-bons. rested slow in between.
Running warm up/down 18:00 [1] 2.0 mi (9:00 / mi)
felt OK during the warm up adding in one 200 that I ran in 45 seconds. felt OK and figured I could run the 800's fairly well.... I was in for a rude awakening.
Monday Sep 8, 2008 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran a bit further today and felt good. Half of this was on trails. Wanted to run more not that much time.
Weightlifting 1:00:00 [2]
worked my legs with single leg press, hamstring curl on the ball, shoulder press, lat pull down, Nautlis X-plode, back extension, walking lunges with no weight, push ups on the bosu ball, chin ups using the bench press bar, assisted dips, other shoulder stuff, ab curl ups, etc.
Had a massage afterwards with AIS.
Had a massage afterwards with AIS.
Sunday Sep 7, 2008 #
Bike riding 50:00 [1]
spinning. This time we did some sprinting. also did some stretching at the end. Placed the order for roller skiis. Ordered the slowest wheel which can be switched for more speed later.
Saturday Sep 6, 2008 #
Shooting 2:00:00 [1]
since it was raining so much went to the indoor range. Knee OK just a little less range of motion. stretched it more.
Walking 38:00 [1] 4.0 mi (9:30 / mi)
this time ran the first mile walked the middle two and ran the last mile.
Running 17:00 [1] 2.0 mi (8:30 / mi)
ahr:130
Ran on the treadmill without the brace and the knee felt fine. Not running all that fast and when I went into walk mode my heartrate dropped to 90 in about 10 seconds- thank the biathlon training.
Friday Sep 5, 2008 #
Bike riding 50:00 [3]
Spinning class. Did 30 push ups and 75 sit ups plus some stretching afterwards.
Walking 40:00 [1] 4.0 mi (10:00 / mi)
decided to try out the knee. Kind of did racewalking and jogged the last mile at about an 8:30/mile pace. felt OK. Started to have the beginnings of Hanna.
Thursday Sep 4, 2008 #
Bike riding 35:00 [1]
stretched for about 10 mins after this both legs and upper body. Knee feels pretty good able to do walking lunges plus had full range of motion so may try to run on Friday just a couple with the brace to see how it feels.
Yard work 20:00 [1]
worked in the yard keeping the brace on to protect the knee.
Wednesday Sep 3, 2008 #
swimming 25:00 [1]
freestyle and kicking. Stayed away from breaststroke since the kick bothers my knee. Seem to be healing just so ever slowly.
Cross training 10:00 [1]
deep water running.
Shooting 55:00 [1]
first trip to the range. Wanted to shoot longer since it was going so well. Using this really cheap ammo that grouped rather well. Shooting 75% standing. shot 100 rounds. only one other person using the range.
Rowing warm up/down 10:00 [1]
1850 m
Weightlifting 1:25:00 [2]
first started out stretching and right to the weights. Guarded with the knee so started with step ups with no weight. Very tough on the right side and very easy on the left. one leg press with more strength in the left leg. lots of shoulder work since I went to the range the right was not so great. Did assistd dips and chin ups adding more reps, overhead chest press and core. went to the massage immediately following. The masseuse incorporated some AIS along with working on my legs.
Shooting 1:10:00 [1]
had time so went back to the range after eating. Big diifference both prone and standing not grouping the prone that well at all and the standing was about 50% managed to hit 5 for 5 at the end all well into the black area. The range let me shoot alone on the pistol side since it was really, really loud on the other range. Once at home iced the knee again. Looks like all the swelling is gone.
Tuesday Sep 2, 2008 #
Bike riding 50:00 [2]
another great workout and the knee handles it OK. Also did 75 sit ups and 30 push ups.
Shooting 1:15:00 [1]
iced my knee again.
Monday Sep 1, 2008 #
Bike riding 20:00 [1]
Shooting 1:15:00 [1]
knne only a little better started wearing a knee brace. Tried this high powered ammo that was fairly accurate so will buy some standard velocity that will group tighter. shot well prone and 70% standing, but without wind to contend it easy to shoot this percentage.