Training Log Archive: zerfasIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 50:00 [2]
since my legs are not feeling the greatest spent some time lifting. Worked my legs a lot, plus push ups, sit ups, shoulders, rotator cuff. also some of the hand crank cycle at the end.
Thursday Jul 30, 2009 #
Shooting 1:00:00 [1]
Thought the time away from the range would not be good. Ended up shooting really well especailly prone.
put some different orthotics in my shoes not enough time to both shoot and run so let my legs rest one day.
put some different orthotics in my shoes not enough time to both shoot and run so let my legs rest one day.
Wednesday Jul 29, 2009 #
Running 16:00 [1] 2.0 mi (8:00 / mi)
Ran to the Confederate Fort on the James River. Looked at the great view plus read some of the history and ran back. All the more distance I could run in this park.
Running 56:00 [3] ** 6.5 mi (8:37 / mi)
Ran in Pochontas State Park. This place is covered with trails lots to choose from the very easy to much more challenging. Ran some off trail also. to get over to another trail.
Switched sneakers since the ones I purchased do not give much cushioning. I feel the road more with these versus my racing flats.
Switched sneakers since the ones I purchased do not give much cushioning. I feel the road more with these versus my racing flats.
Walking warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
walked by the river afterwards in the park.
swimming 15:00 [1]
more kicking in the hotel pool. thinking my legs not feeling so great is due to my orthotic's age. Have another pair it home so will switch them out.
Tuesday Jul 28, 2009 #
Walking 36:00 [1] 3.0 mi (12:00 / mi)
do not have a goal race yet so a tad reluctant to run much. eating out so the food is not exactly the best for me. The dinner meal made me feel like a rock so just walked.
Monday Jul 27, 2009 #
Running 56:00 [1] 7.0 mi (8:00 / mi)
Ran by the James River out to Belle Island which had some historical sites including a Civil War POW camp. very hot and humid.
swimming 15:00 [1]
used the hotel pool and did a lot of kicking. went in the jacuzzi afterwards to relax my legs.
Sunday Jul 26, 2009 #
Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
Shooting 1:00:00 [1]
squeezed in some training since I will be away from the range for a couple of days. shot well standing and prone no wind, but the lighting is really low especially after having full sun yesterday and most of my training days. shot 100 rounds.
Bought some new sneakers the others are already flatten out.
Bought some new sneakers the others are already flatten out.
Running 32:00 [1] 4.0 mi (8:00 / mi)
after all of the driving managed to get some running on the treadmill in. Not so boring since I was watching the Tour de France.
Saturday Jul 25, 2009 #
Shooting 2:30:00 [1]
only shooting prone for a short time when I was approached by Courtney about the clothes I was wearing. She did not like my clothes,but I told her there is not dress code for the range of course she got a tad bit bent out of shape. Since her husband is the VP of the range had to be a bit careful here, but since nothing is in writing and I am in competition clothes that was the end of that. used some cheap ammo and it was really bad so changed to my other cheap ammo and at least this was somewhat better. With all of the wind which this time I had trouble correcting for the shooting both prone and standing was so so.
Biathlon 17:00 [1] 2.0 mi (8:30 / mi)
ran some shooting both prone and standing. Only hitting about 50% prone and standing. tried shooting without the glove but that sucked so went back to standing and changed it a tad again since I have already shot 1500 rounds before making this change.
Note
volunteered at the range. Ended up doing trash pickup. No problem picking up two large bags of trash in a little over one hour of working. So many people volunteered all of the work was done pretty quick so on to training.
Friday Jul 24, 2009 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
still stiff, but ran surprisingly well. One mile split was 7:40 so slowed to let my body recover more. High 80's with humidity. Also got my haircut so maybe it is the less weight I have to carry.
Shooting 20:00 [1]
really making an effort to dry fire or live fire almost everyday. Just business travel will make this tough to do.
Thursday Jul 23, 2009 #
Yard work 1:00:00 [1]
mowed the front lawn plus more yard clean up.
Running 16:30 [1] 2.0 mi (8:15 / mi)
my core was so sore from all of the lifting, shoveling etc. all the more I could run. Went slow just to stretch my legs out.
Shooting 20:00 [1]
dry fired.
Wednesday Jul 22, 2009 #
Yard work 1:00:00 [1]
actually worked two hours. Moved some plants around and did some tree trimming. This was hard work today.
Shooting 2:45:00 [1]
WOW! This went really well. Used the cheap ammo and because this went well used some of the expensive stuff. For a summer day not that bad conditions to deal with. Range unusually busy. trained outdoors.
Running 56:00 [1] 7.0 mi (8:00 / mi)
just kept it easy. Half thought about doing a more tougher workout figure best just to air out the legs first.
Yard work 25:00 [1]
when I got home still had a lawn to mow. At least I did the backyard.
Tuesday Jul 21, 2009 #
Bike riding 45:00 [1]
spin class.
Yard work 1:00:00 [1]
actually worked two hours. Added some new plants, weeded yard clean up.
Monday Jul 20, 2009 #
Note
Starting the realize preparing for the winter biathlon is going to be a lot different versus summer. Already knew I had to carry my 22 on my back, but now my 8.5 feet skiis will have to go for ones that are 5' 4". I have not skiied on something this short since I was eight.
swimming 30:00 [1]
freestyle, breastroke and some kicking.
Sunday Jul 19, 2009 #
Yard work 1:00:00 [1]
actually worked two hours.
Saturday Jul 18, 2009 #
Shooting 1:30:00 [1]
indoor range
Walking 1:00:00 [1] 5.0 mi (12:00 / mi)
multi tasked by purchasing stamps and mailing some letters.
Friday Jul 17, 2009 #
Walking 1:00:00 [1] 5.0 mi (12:00 / mi)
Thursday Jul 16, 2009 #
Walking 1:25:00 [1] 5.5 mi (15:27 / mi)
just walked to recover and take a break. Walked with someone that was much slower, but still felt like I got some exercise. High 80's with plenty of humidity. Massage really helped almost wanted to run, but stayed walking.
Shooting 1:00:00 [1]
went to the indoor range. only went so so. Forgot to put the shooting mat back in the car so had to use a towel.
Wednesday Jul 15, 2009 #
Weightlifting 25:00 [1]
mostly played around with the weights not really lifting that much. Did 25 push ups and mostly upper body work since my legs are really tired.
Bike riding 15:00 [1]
went on the spin bike to loosen up my legs plus had a massage.
Tuesday Jul 14, 2009 #
Note
Day one with braces. 30 months to go.
Legs very stiff from both the running and driving so will be on a non-running training routine for at least a few days.
Legs very stiff from both the running and driving so will be on a non-running training routine for at least a few days.
swimming 25:00 [1]
freestyle, breakstroke and kicking. Did some 50 yds kicks on the minute. Managed to kick well enough to rest for 35 secs in between. This helped with some of the stiffness.
Monday Jul 13, 2009 #
Note
(rest day)
travel day.
Sunday Jul 12, 2009 #
Biathlon race 36:39 [5] 5.0 km (7:20 / km)
ended up being my worst day heavy rains the evening before made the course a tad slower. Hit six targets total and needed to have a really good day if I wanted to make the national team.
In some ways disapointed not to make the team just the shooting came along fast once I had some pointers. WIth a couple months of work probably will be better had to pull it together in nine days.
Really want to try winter biathlon- several people asked me about it and even volunteered some help since I am tad lost on this. No worrying about waxes and ammo in the summer.
Able to pass a couple of people on the chase just the top two women had their best day yet.
Hit one prone, three, one and one standing. The four misses on the first shoot were tightly grouped low. Figured out how to fix this just will need some practice.
In some ways disapointed not to make the team just the shooting came along fast once I had some pointers. WIth a couple months of work probably will be better had to pull it together in nine days.
Really want to try winter biathlon- several people asked me about it and even volunteered some help since I am tad lost on this. No worrying about waxes and ammo in the summer.
Able to pass a couple of people on the chase just the top two women had their best day yet.
Hit one prone, three, one and one standing. The four misses on the first shoot were tightly grouped low. Figured out how to fix this just will need some practice.
Shooting warm up/down 20:00 [1]
Zeroed so well did not need that much time. Putting holes through the same part of the paper well within in the prone ring.
Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
plus confirming my zero.
Saturday Jul 11, 2009 #
Biathlon 20:54 [5] 3.0 km (6:58 / km)
Finished fifth. Hit three prone and zero standing. By the random draw I ran first followed by another women every 10 seconds. Needed to hit at least three targets standing or maybe four to have enough points to make the national team.
All of the climbing in dropping elevation in the race is really tough on my legs.
All of the climbing in dropping elevation in the race is really tough on my legs.
Running warm up/down 22:00 [3] 3.0 mi (7:20 / mi)
warm up and cool down plus confirm my zero.
Shooting 30:00 [3]
very strong winds that changed direction and speed.
Hiking 40:00 [1] 2.0 mi (20:00 / mi)
my legs were so stiff later in the day could hardly walk especially after being in the car for 20 mins. We went to the top of Whiteface mountain on the gondola and stretched more which seemed to do nothing so I decided to walk down the trail which was a tad steep in the hopes that the walking would help. Careful to let my body roll and not try to hard when I moved. The air was cool and refreshing since I started at 4500 feet. Felt much better at the bottom especially my hips which were really tight and sore. After driving back felt OK moving around the stiffness for the most part had disappeared, drank a lot of water and stretched more.
Friday Jul 10, 2009 #
Running warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
before and after the race plus to confirm my zero.
Shooting 30:00 [3]
setting my zero, confrming some standing. changed ammo and seemed like a good move since my shooting is so poor.
Biathlon race 34:04 [5] 5.0 km (6:49 / km) +200m 5:41 / km
shoes: Integrator O spikes
easily shot the best ever hit one, five prone, two, three standing for a total of 10 targets. Ever so barely in front of this fast junior girl who outsprinted me with 50 m to go. Everyone wondered why I did not chase her down. Hmmm...... Finished third and first master beating the other master that I only beat once before. Hit 10 total targets, narrowly missing four of the prone shot just missing at 3:00. We sighted with the men, waited for the men to compete which is over one hour and our turn. Half thought to change the windage just after I hit the first target prone thougth I was OK.
Thursday Jul 9, 2009 #
Shooting 45:00 [2]
The range was open so zeroed and tried out the targets. These are electron so much more giving if you hit them.
Running 35:00 [3] 5.0 mi (7:00 / mi)
warm up and down plus quicker after setting zero for both prone and standing.
Wednesday Jul 8, 2009 #
Running 56:00 [1] 7.0 mi (8:00 / mi)
more traveling this time ran around on the course plus some extra until my legs felt good. Two days in a row of lots of driving is hard on my legs.
Shooting 15:00 [2]
dried fired before getting on the road again.
Tuesday Jul 7, 2009 #
Running 15:00 [2] 2.0 mi (7:30 / mi)
travel day so all the more training I could do before dark. Tired since I mostly drive, plus really needed to eat.
Monday Jul 6, 2009 #
Weightlifting 15:00 [2]
worked the shoulders, triceps and did dips. waiting for my massage appointment plus only so much you can do wearing a skirt.
Sunday Jul 5, 2009 #
Shooting 1:30:00 [1]
Biathlon 30:00 [3] 3.0 mi (10:00 / mi)
made short loops to raise my heartrate then practiced both prone and standing.
Saturday Jul 4, 2009 #
Shooting 1:30:00 [1]
back to the range since really short of time. The men challenged me to split a card at 50 yds and got it on the first shot despite the shifting winds. Really has to be accurate since the round is so small. Another good training session.
Biathlon 45:00 [3] 4.0 mi (11:15 / mi)
sport specific training.
Running 40:00 [1] 5.0 mi (8:00 / mi)
ran afterwards just to get some mileage in.
Friday Jul 3, 2009 #
Shooting 1:30:00 [1]
worked more on what I learned at camp. This was by far the best camp I ever attended probably made a big difference that this man put together my 22 plus went to the Olympics in biathlon.
Biathlon 45:00 [3] 4.0 mi (11:15 / mi)
warm up, zero and sport specific training both prone and standing.
Running 32:00 [1] 4.0 mi (8:00 / mi)
Thursday Jul 2, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Shooting 1:30:00 [1]
first chance to put the training together on my own. not the easiest to shoot prone since my legs are so long and the barriers to the next lane gets in the way. Did well standing.
Wednesday Jul 1, 2009 #
Shooting 15:00 [1]
Had a massage my legs were really tired so skipped running. First chance to weigh myself since returning ended up loosing four pds. Between the elevation and all of the running around not that surprised luckily I do not think it is from dehydration.