Training Log Archive: zerfasIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
swimming 32:00 [1] 1.0 mi (32:00 / mi)
I could feel yesterday's lifting so a tad slower though the legs did feel good. All the more time for swimming. I think some people made their resolutions early.
Wednesday Dec 30, 2009 #
Running 36:00 [1] 4.5 mi (8:00 / mi)
easy again adding in one 200 m in 46 s. Not bad since I was bundled up for the cold.
Weightlifting 1:30:00 [2]
spent a lot of time lifting just found plenty to work on. Did far more lifting for my legs since they give me so many problems. Used a mixture of techniques including bands, free weights and machines.
Tuesday Dec 29, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran easy trying to stay on grass just with the cold temps this felt rock hard and was uneven so back to pavement running. Really iffy about how my legs feel though they did not feel 100% while swimming either. Surprisingly they felt the worst with freestyle and totally fine with breastroke which is supposed to place more stress on the legs.
Monday Dec 28, 2009 #
swimming 45:00 [1] 1.4 mi (32:09 / mi)
My stroke really fell apart after not swimming for just a few days. It quickly came back and I swam well. Mostly breastroke.
Shooting 15:00 [1]
dry fired.
Sunday Dec 27, 2009 #
Running 40:00 [1] 4.0 mi (10:00 / mi)
ran off trail in an area with heavy leaf cover that was rather wet in some spots. Made for slow going plus I am not all that fast in the woods anyways. Felt really good on the legs.
Weightlifting 45:00 [2]
Did lots for my legs using free weights and bands for today's workout with lightweight and high reps. Core work, shoulders and back.
Saturday Dec 26, 2009 #
Running 17:00 [1] 2.0 mi (8:30 / mi)
another slow run.
Shooting 1:00:00 [1]
The kitchen is finally done so spent the day cleaning up the dust and putting the kitchen back together again. All the more time for shooting. Had the range to myself.
Friday Dec 25, 2009 #
Running 18:00 [1] 2.0 mi (9:00 / mi)
Had new orthotics so tried running went really slow and the legs felt OK. They felt different just because I have not run for so long.
Wednesday Dec 23, 2009 #
Weightlifting 30:00 [1]
before the massage wanted to lift more.
Shooting 1:45:00 [3]
even with all of the lifting the standing went really well.
swimming 55:00 [1] 1.8 mi (30:33 / mi)
working on the kitchen so disappeared.
Tuesday Dec 22, 2009 #
Bike riding 30:00 [1]
they were still working on the house so I figured best to disappear so went to spinning.
Weightlifting 25:00 [2]
lifted some afterwards since I still think they were working and when I went home they were so had to disappear again. Ended up being a late night. I think they had another job to start and wanted to finish mine up.
Monday Dec 21, 2009 #
swimming 55:00 [1] 1.8 mi (30:33 / mi)
The pool was open so I braved it and drove. Pool suprisingly crowded. The lanes were set up as 25 yards not meters so works much better for me since my stroke ends just right by yards and I come up short on meters so makes me swim faster. Swam about 400 yards of backstroke. Time for new goggles.
Snow shoveling 1:00:00 [1]
Removed most of the snow on the deck and some from the roof. I had the day off so trying my best not to bug the men working on the new kitchen. Almost the entire kitchen was removed including five layers of tiling and plywood plus the ceiling was fixed so there is about two more inches of space. They are so good no way we could ever do something this nice.
Sunday Dec 20, 2009 #
Cross country skiing 1:00:00 [1]
Skiied first thing in the morning going by the store so more good biathlon training with a backpack and food. Streets still fast just I can hear the trucks out cleaning it up.
Snow shoveling 1:30:00 [1]
More to deal with when the truck finally came by so finished the bailing since I thought we would have work on Monday. Got lucky on that account and work was cancelled. mostly fluffy stuff, but lots to clear.
Cross country skiing 20:00 [1]
could ski some just became frustrating as I found streets plowed to the asphalt. Had to abandon the skies for walking.
Walking 26:00 [3] 2.0 mi (13:00 / mi)
Saturday Dec 19, 2009 #
Note
Christmas Caper 5K- Hains Point. this is out not really that much better.
Cross country skiing 1:00:00 [1]
went to the store and back. Used my ROGAINE backpack to carry the food home. the weight was good practice for the biathlon just a bit heavier at around 12 lbs on my back. excellent conditions for skiing with fresh powder and temps at 28 degrees. Classical.
Snow shoveling 1:00:00 [1]
started working on the 20 inches to clear away from the drive and walk.
Cross country skiing 2:30:00 [1]
The snow was still coming down and this being the South the streets were not going to be cleaned all that fast. Went out when the snow was coming down at about 2" per hour. Really fast conditions so took advantage of the streets. It is so deep 20" skiing in fields will be tough. Classical.
Friday Dec 18, 2009 #
Shooting 1:30:00 [1]
With the blizzard on the way went to the range since I might not be able to make it back for a few days. Let me stay late since they were going to stay all night since the owner planned to open on Saturday. shot really well again standing.
Thursday Dec 17, 2009 #
swimming 32:00 [1] 1.0 mi (32:00 / mi)
mixture of strokes. Yes, I even tried some fly.
Wednesday Dec 16, 2009 #
swimming 35:00 [1] 1.1 mi (31:49 / mi)
Only could swim some breastroke since the pool was so crowded had to share a lane. It helped to skip yesteday now the shoulders felt refreshed so I swam well.
Weightlifting 1:00:00 [2]
worked my legs a lot this is about the best they have felt in over two months. Also had a massage afterwards with stretching.
Tuesday Dec 15, 2009 #
Note
After trying to obtain a second opinion for the MRI realize this is not going to be that easy. After one manager said I could just bring the CD to the office, pay a fee and I could have a second opinion. I arrived only to be told a doctor order was required which means I have to go back to that doctor for another appointment, wait just for him to say OK. Now I will get the X-rays copied (ended up being one phone call for this plus now I have to pick up) and I will have to find another orthopedist to look at both the X-rays and MRI.
Bike riding 50:00 [1]
last spinning class so only a few people. some stretching at the end time not added.
Monday Dec 14, 2009 #
Shooting 1:10:00 [1]
indoor training. shooting really well standing and the prone was just OK. tried standing with different shoes thought they were more stable did not help so shot with socks only both prone and standing. the target moves around some so I think both groups in reality would be tighter.
swimming 42:00 [1] 1.2 mi (35:00 / mi)
Did a lot of kicking some with my flipppers on so makes the laps go fast. Tried new googles and they really leaked so back to the others. I initially liked them because they are so comfortable to wear for long periods of time just the water coming in is a problem.
Sunday Dec 13, 2009 #
Shooting 1:45:00 [1]
Trained indoors. Even with the really expensive ammo can not make one hole with five rounds since the range has the blowers on and it moves the target ever so slightly. Shot really well standing.
Saturday Dec 12, 2009 #
Shooting 1:45:00 [1]
indoor range.
swimming 40:00 [1] 1.2 mi (33:20 / mi)
all the more time to swim before the pool closed.
Friday Dec 11, 2009 #
swimming 55:00 [1] 1.8 mi (30:33 / mi)
Thursday Dec 10, 2009 #
swimming 41:00 [1] 1.3 mi (31:32 / mi)
towards the end of the workout swam a harder effort 50m free in 52 and breastroke in 50.
Note
after some research found out that the MRI is really not a good diagnostic tool for this type of injury. It is far better for soft tissue issue since the doctor though I might have a meniscus tear. I am reearching if my insurance will pay for a second opinion since in the past I had one MRI grossly misread and do not want that to happen again. Even if the insurance will not pay the price is fairly reasonable.
Wednesday Dec 9, 2009 #
Note
After running last night had some pain this morning. Not sure if this happened because this is the first run. Did not want to fiddle with this anymore so went and had the MRI. Conveniently the MRI could be done this morning since people worried about a storm that never happened so they cancelled their appointments. The doctor is not that busy due to the cancellations so it will be read shortly.
Read the doctor's report and not exactly what I wanted to hear just not a real big surprise. All of the running has done a lot of damage to my knee in which there is extensive loss of articular cartilage on the lateral left patella. I also have some edema which the NSAIDs are adressing, but this first diagnosis is far more serious. The doctor said he would discuss with me later this afternoon plus the orthopedist will call since he was sent a copy. My days of running much are probably over will have to see how this heals.
Read the doctor's report and not exactly what I wanted to hear just not a real big surprise. All of the running has done a lot of damage to my knee in which there is extensive loss of articular cartilage on the lateral left patella. I also have some edema which the NSAIDs are adressing, but this first diagnosis is far more serious. The doctor said he would discuss with me later this afternoon plus the orthopedist will call since he was sent a copy. My days of running much are probably over will have to see how this heals.
swimming 25:00 [1] 0.7 mi (35:42 / mi)
after finding out about my knee all the more I felt like swimming. half free half breastroke.
Shooting 1:10:00 [1]
indoor shooting. at least this activity will not do any damage. shot much better barefoot versus with shoes on.
Tuesday Dec 8, 2009 #
Running 36:00 [1] 4.0 mi (9:00 / mi)
ran really, really slow to the gym and back.
Bike riding 50:00 [1]
spinning with long hill climbs and sprints.
Sunday Dec 6, 2009 #
Orienteering 1:35:00 [1] 5.8 km (16:23 / km) +175m 14:14 / km
Walked the entire distance at a medium effort just to see how the legs hold up. the trails not the best route choice since they were muddy. Going so slow navigated well the sad thing is if I ran it may not have been that much faster, but once I feel better will try it running. Goal was under two hours easily beat that and also not to be last ended up 25th out of 64.
Shooting 1:30:00 [1]
This went really well especially standing since I shot barefooted. The range was somewhat cold and the concrete ground was also cold.
Saturday Dec 5, 2009 #
swimming 55:00 [1] 1.8 mi (30:33 / mi)
swam well. Had my own lane most of the time so did some backstroke along with mostly breastroke.
Friday Dec 4, 2009 #
swimming 40:00 [1] 1.2 mi (33:20 / mi)
150 m free warm up after that mostly breastroke.
Submitted the first of three papers for review. For the most part did all of the writing in my "free time" so nice to get it done. A lot of hardwork since I do not write well so the swim helped me unwind.
Submitted the first of three papers for review. For the most part did all of the writing in my "free time" so nice to get it done. A lot of hardwork since I do not write well so the swim helped me unwind.
Shooting 1:15:00 [1]
went to the indoor range and WOW! this went well. Meant to shoot standing barefoot since I think it would have gone even better versus wearing shoes.
Thursday Dec 3, 2009 #
swimming 35:00 [1] 1.0 mi (35:00 / mi)
all the more time to swim. swam mostly breastroke since I had my own lane.
Shooting 15:00 [1]
dry fired.
Wednesday Dec 2, 2009 #
Bike riding 20:00 [1]
Weightlifting 45:00 [1]
low enough weight so I could do high reps for everything.
Tuesday Dec 1, 2009 #
Bike riding 40:00 [1]
decided to give my arms a break since the form last night was getting a bit sloppy. We had music to start and the stereo system died about 10 mins into the workout so she just winged it.
Running 13:00 [1] 1.5 mi (8:40 / mi)
ran really slow to the spinning and back. the legs feel funny probably more from doing non running exercise. Thought I might start running on Saturday just this makes me think to wait longer.
Weightlifting 10:00 [2]
legs and back.