Training Log Archive: zerfasIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
swimming 56:00 [1] 1.8 mi (31:07 / mi)
most of the time had my own lane so swam a lot of breastroke along with drills. Worked more on the pullout doing it several times. If I did it just right could go out 9m before being above water. Did some sets of 50 m fairly quick doing some as fast as 52 secs. Did this towards the end so not the freshest arms and legs. Still making mistakes so give myself drag or slow down too much. Watched the DVD Total Immersion and realized I have lots to work on so should be able to take off a lot more time.
Sunday Nov 29, 2009 #
Shooting 1:45:00 [1]
this went really well. Wanted to shoot some standing barefooted though in the biathlon will not be able to do that so stayed in the sneakers. For the target shooting this will be OK. shot 150 rounds and since it went so well ended at this point. very empty range. shot the biathlon targets much better.
swimming 1:00:00 [1] 1.8 mi (33:20 / mi)
since the pool was so crowded swam only about 500 m of breastroke otherwise swam freestyle with some pull and lots of kick.
Saturday Nov 28, 2009 #
Bike riding 25:00 [1]
Shooting 15:00 [1]
dry fired.
Yard work 45:00 [1]
all of the leaves were down so did the last yard clean up.
Friday Nov 27, 2009 #
swimming 1:03:00 [1] 1.9 mi (33:09 / mi)
mostly breastroke. Had my own lane.
Thursday Nov 26, 2009 #
Bike riding 30:00 [1]
Wednesday Nov 25, 2009 #
Shooting 1:30:00 [1]
took advantage of a very quiet range to get some good practice in. shot mostly standing. I could tell the gun is a tad too dirty probably shot close to 1,000 rounds before the accuracy starts to go.
swimming 40:00 [1] 1.2 mi (33:20 / mi)
very empty pool so could swim breastroke in the middle of the lane and not kick anyone. swam almost all breastroke.
Tuesday Nov 24, 2009 #
swimming 35:00 [1] 1.0 mi (35:00 / mi)
300 m of free warm up after that swam all breastroke with a couple of 50 m of free to break up the stroke. Did some kick only and pull only with breastroke. I had my own lane so no chance to kick anyone.
Note
Saw an orthopedist about my leg and will first try an NSAID that I have never used before. The doctor only kept me waiting 15 mins, was very pleasant, gave me all the time I needed and listened. If this does not work he had two other treatment options. Just to be sure he wants me to get an MRI.
Monday Nov 23, 2009 #
Shooting 15:00 [1]
dry fired.
Weightlifting 35:00 [2]
all the more time for training today. Had a massage after.
Sunday Nov 22, 2009 #
Shooting 1:15:00 [1]
indoor range.
Yard work 45:00 [1]
Raking leaves.
Saturday Nov 21, 2009 #
Shooting 2:15:00 [1]
outdoor range. practice went really well. Had one jerk decide he had to shoot beside me eventhough only about 30 people were using the range and there are 100 spots. He did not take it well that I can shoot better so he had an AR-15 which he shot standing while I was shooting standing. The brass comes ejects into my face plus it is hot. (the brass is about 3" long plus it flings out by a tighly wounded spring) I know he is trying to piss me off so I am trying not to react or laugh in his face. after about 30 rounds he asks if it is hitting me and I casually say "yea." so then he decides during the cease fire he will move. I shot really well standing especially towards the end just getting hungry and had no food. Hit 80% including 14 rounds that were within the prone ring dealing with variably speed winds that were shifting.
swimming 45:00 [2] 1.3 mi (34:37 / mi)
lots of swim drills so did not cover the usual mileage. Half breastroke half free.
Friday Nov 20, 2009 #
swimming 40:00 [1] 1.4 mi (28:34 / mi)
since I was struggling with the breastroke so much watched some videos to try and improve my form. Seemed to help a lot since I now can swim the breastroke almost as fast as free. Separated the stroke swimming with pull buoy to work on the arms and kicking alone. Swam 800 m breastroke and it all of a sudden falls apart so I figured that was enough. changing my form some did not put so much stress on my shoulder.
Thursday Nov 19, 2009 #
Walking 40:45 [1] 3.5 mi (11:39 / mi)
racewalk.
Wednesday Nov 18, 2009 #
Shooting 1:00:00 [1]
such a busy day all the time for shooting hopefully will be able to swim some.
swimming 50:00 [1] 1.7 mi (29:25 / mi)
swam a lot more breastroke this time mostly because my legs felt better. Had a massage that morning so that probably helped.
Tuesday Nov 17, 2009 #
Walking 1:00:00 [1] 5.0 mi (12:00 / mi)
weight:120lbs
Walked to the gym and back went by the old swimming pool which is almost gone. gained weight really easy now that I am not running the swimming does not seem to keep it off.
Weightlifting 25:00 [2]
First day of the new gym. Low weight and high reps for everything.
Monday Nov 16, 2009 #
Note
Frustrating day first dealing with the orthotics people that I have talked to enough about how to make them. They just can not get over the idea that somebody with my bodyweight needs the thickness that a pro football player needs. I had to finally just give up- getting my money back is going to be another hassle.
Part 2 of today's headaches. Since my leg is not doing that much better figured I better see a doctor. Called in the AM for an appointment and conveniently they had an opening in under one hour. Arrived plenty on time only to be kept waiting for 40 mins in which I inquired about the wait for a second time after being told at 10:15 (my appt was at 10:00) that it would be a few mins, that one patient was still in front of me. Had to leave luckily found another doctor so will have to wait for that appointment.
Part 2 of today's headaches. Since my leg is not doing that much better figured I better see a doctor. Called in the AM for an appointment and conveniently they had an opening in under one hour. Arrived plenty on time only to be kept waiting for 40 mins in which I inquired about the wait for a second time after being told at 10:15 (my appt was at 10:00) that it would be a few mins, that one patient was still in front of me. Had to leave luckily found another doctor so will have to wait for that appointment.
swimming 20:00 [1]
pool so crowded all I could do was water run in the deep area.
swimming 45:00 [1] 1.5 mi (30:00 / mi)
enough space opened up so I could swim. slowed in some places since the lane is shared later one the kids finished practice I could go my speed.
Sunday Nov 15, 2009 #
Shooting 2:30:00 [1]
outdoor range. I thought I really sucked at standing shooting saw another man much heavier than me plus he had a shooting jacket and a much more expensive 22. When he pulled his target back in very surprised he was shooting so slow and it was this crappy. He looked at my target since he knew I was shooting much faster plus I only was wearing a singlet and he kind of was suprised also.
Paid the man that made a new stand for my biathlon target so it stands at one meter off the ground.
Paid the man that made a new stand for my biathlon target so it stands at one meter off the ground.
Bike riding 20:00 [1]
Saturday Nov 14, 2009 #
Shooting 1:30:00 [1]
indoor range. practiced different biathlon shooting order.
swimming 45:00 [3] 1.5 mi (30:00 / mi)
This time did flip turn even with somebody else in my lane. Even with medicore turns still swam faster. Managed not to hit anyone with my legs and arms. All the more time to swim before they closed. did some kicking also.
Thursday Nov 12, 2009 #
swimming 1:25:00 [1] 2.5 mi (34:00 / mi)
Did a more extensive workout thus adding some distance. All different paces so some of the time is resting on the wall. mostly freestyle since my leg is not acting the best when I do breastroke. Did some kicking just tightened up in the calf.
Wednesday Nov 11, 2009 #
swimming 35:00 [1] 1.2 mi (29:10 / mi)
mostly freestyle with a little bit of breaststroke and kicking. so many lanes had the entire lane to myself. the stroke is starting to get a little bit better.
Weightlifting 20:00 [1]
small weigthroom at the pool so used it.
Shooting 1:00:00 [1]
worked on shooting the targets in a different order and it seems to work better. shot both prone and standing. I could feel the swimming and weightlifting in my arms so stopped after 100 rounds since this went well.
Tuesday Nov 10, 2009 #
swimming 55:00 [3] 1.7 mi (32:21 / mi)
mixture of stuff including kicking.
Time to take a break from all of the training. My legs are sore and tired this was reflected in the slow running in the biathlon though the time is not the much slower versus last year on the same course when I was overtrained. Plan to swim for at least two weeks to let my legs recover.
Time to take a break from all of the training. My legs are sore and tired this was reflected in the slow running in the biathlon though the time is not the much slower versus last year on the same course when I was overtrained. Plan to swim for at least two weeks to let my legs recover.
Sunday Nov 8, 2009 #
Note
Summer biathlon- might be two races in one day.
Biathlon 38:38 [5] 5.0 km (7:44 / km)
shoes: Integrator O spikes
the course was changed a bit making it about 500m longer. Ran almost two mins slower versus my best time since injured slowed me down. Hit 2,1, 1 and 4. Lots of trouble with prone winds really shifting a lot thought I adjusted well, but still missing. ended up shooting fairly well compared to others so did not feel as bad again most of the misses were really close. finished second losing by 2m 14s, but the next person was over three mins behind me. Realized some of the slower time attributed to having to walk through the range versus being allowed to run.
Shooting 1:00:00 [1]
zeroed much faster and practiced some afterwards. decided to change my shooting order since what can it hurt since I am still not doing that well after all of this practice.
Running warm up/down 20:00 [1] 2.5 mi (8:00 / mi)
Saturday Nov 7, 2009 #
Biathlon 30:00 [1] 2.5 mi (12:00 / mi)
ran short slow loops and practiced prone and standing until dark.
Friday Nov 6, 2009 #
Shooting 45:00 [1]
zeroed shot some standing. afterwards shot more doing biathlon shooting order. did well standing.
Biathlon 20:00 [1] 2.5 mi (8:00 / mi)
ran shorter loops and shot twice prone and twice standing. hit 4, 4, 3, 2.
trying to see how many colors I can get in my log.
trying to see how many colors I can get in my log.
Thursday Nov 5, 2009 #
Running 18:00 [1] 2.0 mi (9:00 / mi)
ran to the gym with a friend so went his pace not mine. I could run, but legs still a bit twingy.
Bike riding 50:00 [2]
spinning class. Careful not to work that hard since the race is on Sunday.
Walking 38:00 [1] 3.0 mi (12:40 / mi)
walked back since his legs would not cooperate. He showed me the new gym area since the other one is now closed and about to be demoliated.
Wednesday Nov 4, 2009 #
swimming 28:00 [1] 1.0 mi (28:00 / mi)
stroke improved some so a bit faster.
swimming 10:00 [1] 0.25 mi (40:02 / mi)
kicking free and breaststroke
Weightlifting 15:00 [2]
all the more time before the massage.
Tuesday Nov 3, 2009 #
Shooting 1:30:00 [1]
after we had to leave work early yesterday when the roofers got tar into the ventilation system had extra time for training.
range very empty so shot well both prone and standing.
range very empty so shot well both prone and standing.
swimming 30:00 [1] 1.0 mi (30:00 / mi)
not the best time, but my form is really sloppy.
swimming 15:00 [1] 0.5 mi (29:59 / mi)
kicking with fins and some without.
Shooting 15:00 [1]
dried fired earlier in the day not realizing I would get the extra bonus time later in the day.
Monday Nov 2, 2009 #
Yard work 1:30:00 [1]
raking leaves.
Sunday Nov 1, 2009 #
Shooting 1:15:00 [1]
(injured)
mostly did standing since I could not shoot prone that well since two people were in the neighboring lane. Ended up shooting some barefoot towards the end since this is allowed in competition and this went the best despite being tired. threw two rounds otherwise the rest were 8, 9 and 10's.
wanted to go orienteering just injured hopefully I can recover before next weekend.
wanted to go orienteering just injured hopefully I can recover before next weekend.
Bike riding 55:00 [1]
worked on the paper while riding. I think it helped stretch out my legs a little bit.
Weightlifting 1:00 [1]
25 push ups.