Training Log Archive: zerfasIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Bike riding 55:00 [3]
spin.
Weightlifting 25:00 [3]
core, leg extension,
Tuesday Jun 29, 2010 #
Bike riding 55:00 [1]
spin. She had us go early to burn off the calories before the long weekend.
Weightlifting 10:00 [3]
leg extension and core exercises.
Monday Jun 28, 2010 #
swimming 40:00 [1] 1.4 mi (28:34 / mi)
swan well even after all of the kayaking.
Shooting 40:00 [3]
all the more time before the range closed. Shot only standing.
Sunday Jun 27, 2010 #
Kayaking 2:00:00 [1]
Low water and some level 2 rapids made this one of the more challenging kayaking adventures I have ever been on. A friend really wanted to go just she has never tried it before I was really glad I talked her out of it since this was so tough. Needed lots of upper body strength in key places and really had to be good at balancing the kayak. Had a few calm areas to balance it out plus to drink water.
Cross country skiing 25:00 [1]
missed a couple of days so wanted to practice some. I thought the rental skiis would be here by now called the shop and they are waiting for another customer to return before shipping to me.
Bike riding 15:00 [3]
stiff legs so just loosed them up.
Shooting 20:00 [3]
dry firing.
Saturday Jun 26, 2010 #
swimming 35:00 [1] 1.2 mi (29:10 / mi)
mixture of stroke mostlly breatstroke.
Water running 15:00 [3]
Yard work 1:00:00 [3]
mowed lawn plus yard clean up after the shed was installed. actual time two hours.
Friday Jun 25, 2010 #
Bike riding 50:00 [1]
spin.
Weightlifting 10:00 [1]
core exercises.
Bike riding 50:00 [1]
spin. Same instructor as earlier in the day. He had a different workout to do. I ended up being the only one.
Shooting 20:00 [1]
dry firing. more standing this time.
Thursday Jun 24, 2010 #
Walking 55:00 [1] 5.0 mi (11:00 / mi)
went for a walk. Used to how far I could run and went further took a while to get back. At least I got a good view of the fly over.
Cross country skiing 30:00 [1]
skied until dark.
Wednesday Jun 23, 2010 #
Bike riding 50:00 [3]
spinning . The really good instructor was out and the replacement ended up being really good. Small group today since it was all hands on deck so only a few people could go.
Weightlifting 30:00 [3]
more core work five in total which is enough for now. I can feel unlike other times I do not think it was doing much. Worked on leg extensions, hip, lat pull down, rows, triceps and biceps. Shoulder feels fine.
Shooting 1:20:00 [3]
indoor range. mostly had it to myself. took a while to rezero since I was switching ammo. went well standing though I can feel the lifting from earlier. Cleaned the gun afterwards and it was REALLY dirty.
Cross country skiing 30:00 [3]
more skiing trying to get out everyday no matter what. Waiting for the good skis and poles to arrive. Come on UPS!
Tuesday Jun 22, 2010 #
Bike riding 50:00 [2]
spinning. Not the same as running just I am going to have to figure something else. I feel the core exercises so the newly suggest ones might help. This instructor is really good plus she just returned from spinning conference so has better workouts.
Bike riding 35:00 [3]
Planned to roller ski just with heavy storms went on the bike. Trying to get back in shape. Hear the crunchyness in the knee just it is pain free.
Monday Jun 21, 2010 #
Note
Went to see a different PT person for an evaluation and found her to be really good. Showed me a different way to tape my knee, plus some exercises to do including core work. Also had an idea to tie my laces different. Wants me to build up more gradually with the running not going up so fast in mileage which I think I did though I feel fine after yesterday's training. Went to the dental hygentist earlier in the day to clean the teeth. Have to go more often since more vulnerable to decay until the orthodontist is done. No more medical appointments for six weeks. Yes, I am really tired of medical care.
Weightlifting 35:00 [3]
legs, shoulder and core.
Cross country skiing 1:00:00 [3]
found a good parking lot to ski in really large plus well lit. Not ready for cars and people yet. The rental skies for me to try may arrive as soon as Wednesday along with the poles that work better on the asphalt.
Sunday Jun 20, 2010 #
Cross country skiing 35:00 [3]
roller ski.
Biathlon 50:00 [3] 5.0 mi (10:00 / mi)
mixture of prone and standing. times shot really well others times only hit one. some wind to deal with.
Shooting 1:20:00 [3]
zeroing plus other practice. Used the biathlon target for the later training.
Saturday Jun 19, 2010 #
Note
summer biathlon.
Bike riding 1:00:00 [3]
Shooting 1:20:00 [3]
Friday Jun 18, 2010 #
swimming 35:00 [1] 1.0 mi (35:00 / mi)
Thursday Jun 17, 2010 #
Walking 35:30 [3] 2.8 mi (12:41 / mi)
walked with someone that walks tad slower. legs felt good.
Bike riding 15:00 [3]
tail end of spin.
Wednesday Jun 16, 2010 #
Bike riding 50:00 [1]
not feeling that good about there being that much running in my future. Still lingering nagging knee pain.
Shooting 1:15:00 [1]
Shot really well. Decided at least for the time being to lay off the running since I am tired of the knee pain. Plan to purchase a better quality rollerski along with the poles for summer training. Another Attackpointer suggested these skies. I have another pair just they are not all that great. I already have the boots and helmet.
Tuesday Jun 15, 2010 #
Bike riding 50:00 [3]
spinning.
Note
Orthodontist office called and they are short staffed on Thursday so requested if I could change the appointment from 2:15 to 1:00. I returned the call and left a message on the answering machine.
Running 42:00 [1] 5.0 mi (8:24 / mi)
starting to have a tad bit of knee pain again.
Monday Jun 14, 2010 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 30:00 [2]
feel like I can handle a lot more in the gym. Did more with the shoulder plus core work.
Sunday Jun 13, 2010 #
Walking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
Running 32:00 [1] 4.0 mi (8:00 / mi)
Shooting 1:30:00 [1]
indoor range. managed to put seven rounds through the same hole in this case the 10 ring. Dry fired some also.
Saturday Jun 12, 2010 #
Note
Biathlon sprint and pursuit. race cancelled.
Yard work 45:00 [3]
mowed the lawn plus started removing shrubs that were ruined in the blizzard.
Running 32:00 [1] 4.0 mi (8:00 / mi)
taping worked great again. A tad bit off with it still good enough.
Walking warm up/down 28:00 [1] 2.0 mi (14:00 / mi)
Shooting 1:20:00 [1]
pretty good both prone and standing.
Friday Jun 11, 2010 #
swimming 1:00:00 [3] 1.8 mi (33:20 / mi)
mixture of strokes with pull and kicking.
Thursday Jun 10, 2010 #
Walking warm up/down 19:00 [1] 1.3 mi (14:37 / mi)
Received my cholesterol results and it went up by 62 pts. The doctor instructed me to start exercising more since he knew I was injured and the training dropped off.
Running 24:00 [3] 3.0 mi (8:00 / mi)
taped my knee. It is nice to have something so easy be so effective. I can a tape my knee in about three mins.
Note
Received a call from the physical theraphy office and they ended up giving me the wrong tapes. I thought the one tape was too narrow and they overcharged for the other tape. the office wanted me to return to the office with the tapes to exchange it for the proper ones. They would not credit my account for the overcharge. I told them it will take one hour of driving plus parking so I would not return.
Bike riding 40:00 [1]
Weightlifting 15:00 [3]
Wednesday Jun 9, 2010 #
swimming 40:00 [1] 1.2 mi (33:20 / mi)
mixture of strokes plus some kicking.
Yard work 30:00 [1]
flipped the dirt where the shed used to be. Lots of rocks so not much hope of anything growing in this spot so will put the new one in the same area. actual time one hour.
Shooting 45:00 [1]
indoors zeroing plus some practice. hejped some more with the adventure scouts so shot two other 22's for zeroing.
Biathlon 35:00 [3] 3.8 mi (9:13 / mi)
shot six times prone and two times standing. taped the knee myself and it worked really well.
Tuesday Jun 8, 2010 #
Note
PT office called asking me to come in early since they had doubled booked. Michele from the front desk claimed she left three messages one on the second and two on the third of June saying they had openings. I told her that I never recieved any of these messages plus it did not show on my phone as a missed call. She also said she called on the first and I explained to her that I could not always make an appointment on such short notice. She said she was not trying to get into an arguement about this, but I told her I had an issue with it because if the insurance company see this benefits could be denied and now this was in my records. She claimed when she left the message it had my voice.
Running 39:25 [1] 3.5 mi (11:16 / mi)
returned to the PT office to be taught the taping. Once I was taped to be sure it would work went out for a run just ended up going a lot further. Yes, it worked great. I am fairly sure the doctor called and had a conversation with the owner of the business. I was able to purchase some tape from them just enough to last about one week until I found my own supply. did five mins walk alternate one min run one min walk end five mins walking. It really helped a lot no wonder they did not show me sooner since I certainily would have used less appointments.
Shooting 20:00 [1]
dry firing.
Monday Jun 7, 2010 #
Weightlifting 15:00 [1]
another frustrating day dealing with my knee. Planned to swim just arrived too late so lifted some and went home.
Running 31:00 [1] 2.8 mi (11:04 / mi)
walked for 5 mins with alternating one min run one min walks 10X end 6 min walk. Really ran slow so I did not have any knee pain. Worked well. Plan to return Tuesday to the PT office this is the third time I asked and I made sure when I called for the appointment that they will show me the McConnell taping. I had the receptionist put me on hold and confirm with the PT person that they will show this to me. The doctor also wrote out another order he was a bit peeved that the ignored his initial order. He was planning to call the office and talk to both PT people that would not show me on my first two requests.
Sunday Jun 6, 2010 #
Walking warm up/down 10:00 [1]
Running 20:00 [1] 1.5 mi (13:20 / mi)
thought I could run for 30 mins straight just so much knee pain again had to try the altermate one min run one min walk. seemed to feel OK doing it this way. Pretty discouraged about my chances of ever runnnig consistently again without destroying my knee.
Bike riding 20:00 [1]
just to loosen my legs up.
Bike riding 50:00 [1]
watched Simpson's and other odds and ends. Hoping the bike will strenghten my legs enough.
Saturday Jun 5, 2010 #
Walking warm up/down 10:00 [1] 0.8 mi (12:30 / mi)
Running 20:00 [1] 2.2 mi (9:05 / mi)
leg felt weak to run on. Went easy to see how it holds up.
Yard work 30:00 [1]
the two of us teared down the shed that collapsed from the winter snow. Lots of lifting. actual time two hours.
Friday Jun 4, 2010 #
Elliptical trainer 40:00 [1]
ahr:114
Thursday Jun 3, 2010 #
Bike riding 50:00 [2]
spin. mixture of climbs and speed.
Weightlifting 15:00 [1]
the cortisone is already helping. The doctor said it needs three days before I know how much it will help. at first nervous I would hurt the knee just after 10 mins felt the knee would hold OK.
Wednesday Jun 2, 2010 #
Note
returned to the orthopedist and he injected the knee with slow and fast acting cortisone. He said no activity today, bike Thursday, eliptecial Friday and try running on the weekend. He gave me on prescription for McConnell taping which I am to try in three weeks. He wants to separate out what works and how it works. Also continue PT exercises on my own along with the icing. email about my progress in 7-10 days.
Clim Ko Witz
Clim Ko Witz
Shooting 1:15:00 [1]
the prone went so well worked more on standing. The knee felt great just got me hyped up so tough to sleep later.
Tuesday Jun 1, 2010 #
Bike riding 50:00 [1]
spinning. legs feel better today.
Weightlifting 10:00 [1]
PT exercises.
Shooting 1:00:00 [1]
for the first time in a while really feel like I am making progress with the shooting.