Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zerfas

In the 30 days ending Sep 30, 2010:

activity

time

miles

Shooting

22:40:00

Bike riding

18:39:00

125.0

201.17

Cross country skiing

8:42:00

59.2

(8:49)

95.27

(5:29)

swimming

2:00:00

3.7

(32:26)

5.95

(20:09)

Weightlifting

1:50:00

Yard work

1:45:00

Walking

1:35:12

8.11

(11:45)

13.05

(7:18)

Water running

40:00

Total

57:51:12

196.01

315.44

4:35

0:00

» now

Thursday Sep 30, 2010 #

Bike riding 55:00 [1]

spin.

Shooting 1:15:00 [1]

Tried an employee's pistol that was a little heavier just much better balanced along with a lighter trigger pull. Shot much better.

Wednesday Sep 29, 2010 #

Bike riding 2:30:00 [1] 34.0 mi (4:25 / mi)

C & O canal (packed dirt road). Went from mile 12 to 29. Went well early encountering some muddy areas at 24 to 29 so slowed me a bit. After the ride the bike went to the shop to replace the part. Of course they got to ask you if you want a tune up and I had to tell the man twice not to do it since it is breaking and shifting well. I also asked them to return the old part to me just in case I need to change it back.

Tuesday Sep 28, 2010 #

Bike riding 50:00 [1]

spin.

Monday Sep 27, 2010 #

Bike riding 45:00 [1]

spin.

Weightlifting 10:00 [1]

legs and core.

Shooting 2:00:00 [1]

Shot both prone and standing. This time tried 22 pistol shooting. It is different from the rifle, but I caught on quickly. With a four pound trigger pull not the ideal situation for me since my other trigger pull is so light. One of the employee is going to bring his target pistol which has an adjustable trigger for me to try.

Sunday Sep 26, 2010 #

Bike riding 3:45:00 [1] 50.0 mi (4:30 / mi)

not one straight ride. Stopped a few times including work to finish a project, next the bike shop to try and better adjust the bike. The bike shop had a good idea after my ideas from watching the pros and the internet only helped so much. He thought to change the crank distance making it shorter. He let me use a trail bike with the shorter crank so rode that for a while to get really moving like I do when I train. He was also trying to sell me a new bike just this was a HUGE downgrade from the mountain bike I currently have. The part had to be ordered so will return with it on Wednesday. After this stop rode more.

Shooting 20:00 [1]

dry fired.

Saturday Sep 25, 2010 #

Bike riding 3:10:00 [1] 41.0 mi (4:38 / mi)

C & O canal. Went from mile 55 to 75.5 where I stopped to picnic and rode back. The ROGAINE backpack worked well for this adventure since I wanted to be prepared so had plenty of food, water, clothes, charge card and cash. For the most part pretty fast with surprisingly long stretches with out seeing anyone. The legs and the butte held up well since this is longest I have gone in a very long time. Really enjoyed the ride so have my eyes set on other parts. Not sure what to think about the speed just no clips on the bike yet so only pushing down for power.

Yard work 1:00:00 [1]

worked two hours in the yard first mowing and then removing what I thought was a good idea. We had planted pachasandra (sp.) which only turned into a big weed, mosiquoto area so removed the whole patch and wil allow the grass to once again invade this area.

Friday Sep 24, 2010 #

Shooting 1:30:00 [1]

went really well prone to the point that I just do not think the barrel I have will do any better with the ammo I am using. Concentrated more on the standing which has just lingered since I wanted to fix up the prone.

Thursday Sep 23, 2010 #

Bike riding 20:00 [1]

after walking.

Walking 30:12 [1] 5.0 km (6:02 / km)

Wednesday Sep 22, 2010 #

Bike riding 45:00 [1]

the change I had made to the seat a couple of days ago feels much better.

Weightlifting 30:00 [2]

Bike riding 45:00 [1]

second spin of the day. Half thinking of trying an ultra just not sure if it will be by land, water or snow.

Tuesday Sep 21, 2010 #

Cross country skiing 43:00 [1] 5.0 mi (8:36 / mi)

all the time for a workout.

Monday Sep 20, 2010 #

Weightlifting 20:00 [1]

Fall Fitness Challenge. Did seven things including flexibility, squats (80), lunges (28) plank (2:45) best ever!, push ups (18), step up test (HR=87) an body fat = 19.6%.

Bike riding 10:00 [3]

made some changes to the bike so tried them out. After dark so kept the ride short.

Sunday Sep 19, 2010 #

swimming 55:00 [1] 1.8 mi (30:33 / mi)

Shooting 1:00:00 [1]

only so so realized did a lot of lifting throwing away lots of paper earlier that morning so probably made the arms and shoulders tired.

Saturday Sep 18, 2010 #

Cross country skiing 50:00 [1] 6.0 mi (8:20 / mi)

Shooting 1:30:00 [1]

went fairly well.

Friday Sep 17, 2010 #

Bike riding 30:00 [1] 0.0 mi

Thursday Sep 16, 2010 #

Bike riding 50:00 [2]

spin.

Shooting 15:00 [1]

cleaned the gun and dry fired.

Wednesday Sep 15, 2010 #

swimming 35:00 [1] 1.0 mi (35:00 / mi)

more backstroke this time.

Water running 10:00 [1]

Shooting 2:30:00 [1]

trained outdoors. The prone shooting went great the standing only so so. I am hoping the poor standing shooting is from the swimming earlier in the day.

Tuesday Sep 14, 2010 #

Cross country skiing 45:00 [1] 5.2 mi (8:39 / mi)

5 AM

Bike riding 55:00 [2]

tough spin class.

Monday Sep 13, 2010 #

Bike riding 42:00 [1]

spin.

Weightlifting 10:00 [3]

core and legs.

Shooting 1:10:00 [1]

went really well again. Did not want to overtrain. Going really well so left well enough alone.

Sunday Sep 12, 2010 #

Shooting 1:30:00 [3]

used some good ammo shot well prone. With some minor adjustmnts the standing went really well.

swimming 30:00 [1] 0.9 mi (33:21 / mi)

did not want to over do it. The lap swimming was getting really crowded so went to water running.

Water running 30:00 [1]

had the deep end all to myself. The fresh new water feels great.

Saturday Sep 11, 2010 #

Cross country skiing 1:02:00 [1] 7.0 mi (8:51 / mi)

let my left leg get too far in front of me so lost my balance. The asphalt does not feel as good as falling on the snow.

Shooting 1:30:00 [1]

shot really well prone. Not sure why all the difficulties earlier just they seem to be gone. The standing was only so so.

Friday Sep 10, 2010 #

Walking 1:05:00 [1] 5.0 mi (13:00 / mi)

walked to the track to calibrate the pedometer. Underpredected my stride length by a tad so the early miles are short.

Thursday Sep 9, 2010 #

Cross country skiing 35:00 [1] 4.0 mi (8:45 / mi)

all the more time for skiing since I want to work on the other half of the biathlon.

Shooting 1:30:00 [1]

after having so many poor outings with shooting this went really well.

Wednesday Sep 8, 2010 #

Bike riding 57:00 [1]

spin.

Weightlifting 30:00 [2]

core, legs and upper body.

Tuesday Sep 7, 2010 #

Cross country skiing 45:00 [1] 5.0 mi (9:00 / mi)

had incredibly crappy balance. Almost leaned way too far back on a couple of occasions other times too far forward.

Shooting 25:00 [3]

dry fired along with utilizing the stationary bike to raise my heartrate and going into shooting.

Monday Sep 6, 2010 #

Cross country skiing 55:00 [3] 6.0 mi (9:10 / mi)

only planned on 30 mins going well so stayed out longer.

Shooting 1:15:00 [3]

Sunday Sep 5, 2010 #

Cross country skiing 52:00 [3] 6.0 mi (8:40 / mi)

did some no pole drills. skiied until dark.

Shooting 15:00 [3]

dry fired.

Saturday Sep 4, 2010 #

Cross country skiing 1:25:00 [1] 9.0 mi (9:27 / mi)

skiied well trying the skiis on a somewhat gravely path. Not the greatest just if I have to go through it to get to other streets it is barable.

Shooting 1:30:00 [1]

Thursday Sep 2, 2010 #

Bike riding 50:00 [3]

spin.

Weightlifting 10:00 [1]

legs only.

Shooting 15:00 [1]

dry fire. I really feel Wednesday session so cut it short.

Wednesday Sep 1, 2010 #

Cross country skiing 50:00 [3] 6.0 mi (8:20 / mi)

found another good place to ski.

Shooting 3:00:00 [1]

kind of disappointing how the prone shooting is going. did much better shooting standing. The range officer at the outdoor range was finally fired. So many people complained about him for so long they finally got rid of him.

Yard work 45:00 [3]

mowed lawn.

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