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Training Log Archive: zerfas

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Shooting	18	19:15:00
Running	13	12:02:42	87.0	(8:18)	140.01	(5:10)	60
Bike riding	10	5:10:00
Biathlon	7	4:49:23	25.31	(11:26)	40.73	(7:06)
Weightlifting	11	3:40:00
swimming	4	1:25:00	0.8		1.29
Walking	6	1:21:00	6.3	(12:51)	10.14	(7:59)
Kayaking	1	1:00:00
Water running	1	55:00
Total	31	49:38:05	119.4		192.16		60

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Monday May 31, 2010 #

Bike riding 35:00 [3]

Injured again. Compensating so much lots of leg pain so out of action.

Shooting 45:00 [1]

the range closed early today. Got there and it was almost closing time, usually they are open much later. They were nice and let me train while they cleaned up so got some practice in.

Sunday May 30, 2010 #

Shooting 15:00 [3]

dry fired.

Bike riding 30:00 [3]

Walking 15:00 [1] 1.0 mi (15:00 / mi)
(injured)

tried to run just so much leg pain all over all I could do is walk.

Saturday May 29, 2010 #

Shooting 1:30:00 [1]

prone and lots of standing. The prone is going so well time to work more on the standing.

Bike riding 30:00 [3]

Friday May 28, 2010 #

Bike riding 50:00 [1]

spinning.

Weightlifting 15:00 [2]

PT exercises. The PT office called today and cancelled all three of my appointments due to lack of staff. Luckily I have an orthopedist appt on Wednesday. A lot of people are not that crazy about using cortisone just this has lingered so long I am ready to try something else. The office will not even call back until Tuesday to reschedule me. Not sure how useful the treatments are when there is the much time between appointments. IF the cortisone goes well I am planning not to return since my chief complaint is the immflamation.

Thursday May 27, 2010 #

Running 48:00 [1] 6.0 mi (8:00 / mi)

speed varied from 7:30 to 8:30 depending on the changing terrain. The knee feels great now the Achilles is really stiff.

Walking 25:00 [1] 2.0 mi (12:30 / mi)

walking to loosen up the legs at the end of the run plus waiting for everyone else to get in.

Wednesday May 26, 2010 #

Weightlifting 30:00 [1]

PT. It is getting so frustrating I plan to call and see if I can get an earlier orthopedist appointment. Did more exercises,STEM and ultrasound.

Shooting 4:45:00 [3]

yes, this was a long session. Trained a lot on my own and taught six boy scouts how to shoot. The scoutmaster was a bit over ambition thinking on their first outing that they could get qualifying scores. I think this set them up for a bit of frustration when they saw how tought it is. Got a couple of the kids to shoot fairly nice groups. I did a lot of prone and standing and dry fiiring shooting about 400 rounds easily the most ever. Even at the end still managed a pretty good grouping. The kids were really motivated to learn and this being the first time I ever done something like this I was happy with how it went. Next time the kids are not going to shoot prone immmediately I am going to start them on the bench.

Biathlon 10:00 [1] 1.2 mi (8:20 / mi)

my nice still sucks so only ran this little bit. Hit four and two prone.

Tuesday May 25, 2010 #

Weightlifting 15:00 [1]

PT exercises.

Bike riding 50:00 [2]

spin.

Running 1:00:00 [1] 7.3 mi (8:13 / mi)

ran well again eventhough the PT guy did not want me to run much. easy to say tough to do. Just really curious about the leg. IF I had pain at all I was going to stop just felt fine and strong. Gently rolling trail so no real stress on the knee. Iced once I arrived home. able to run with two other people.

Monday May 24, 2010 #

Weightlifting 30:00 [1]

PT. This time did more lifting to help with the knee pain along with ultrasound, STEM and ice. Decided to stop the massage for a while until I see how well I heal.

Sunday May 23, 2010 #

Water running 55:00 [1]

water running. The lanes were so crowded and I had the deep water running area all to myself. Not really boring had music plus watched the awards from the diving competition.

swimming 10:00 [1]

a mixture of strokes and kicking until the pool closed.

Saturday May 22, 2010 #

swimming 35:00 [1] 0.8 mi (43:46 / mi)

mixture of strokes and kicking.

Shooting 2:00:00 [1]

mostly prone. Shot and AR15 for the first time.

Friday May 21, 2010 #

Note

Returned to PT since the knee issue is lingering. Never thought it would be this tough to get the immflamation under control. I wanted somebody else to look at it since this has been going on for nine days and I thought it would be healed in about four. I thought I might have a tear the PT said the meniscus is very irratated. Did some ultrasound and STEM will do more on Monday when I return. Asked me not to run on it which is just a tad frustrating. Skipped training on Friday and will try to swim only over the weekend. Iced it once I got home.

Shooting 20:00 [3]

dry fired. Much more comfortable with the new prone position. I get in the right spot much faster. also some standing.

Thursday May 20, 2010 #

Running tempo 17:12 [4] 2.7 mi (6:22 / mi) +60m 5:58 / mi

Improved by 28 secs versus last month. The knee still hurts just not sure how to treat/deal with it. I could feel it warming up just once I go faster it was OK. Temps in the low 80's with full sun.

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

mixture walking, jogging and sprints.

Running 1:03:00 [1] 6.5 mi (9:42 / mi)

walked for about 10 mins of this. ran with another group just to go slower. I think they were not that happy that I ran with them since they know I am faster. Picnic afterwards and once I was home iced the knee.

Wednesday May 19, 2010 #

Shooting 45:00 [1]

mostly prone ended with working on standing just at this point I had enough of shooting.

Biathlon 1:00:00 [1] 6.0 mi (10:00 / mi)

made loops mostly shooting prone. After I was shooting well prone worked on the standing.

Tuesday May 18, 2010 #

Shooting 15:00 [1]

dry fired.

Running 1:03:00 [1] 7.8 mi (8:05 / mi)

an improvement over last week.

Weightlifting 15:00 [1]

PT exercises. This time able to do some for my knee without pain.

Monday May 17, 2010 #

Shooting 1:15:00 [1]

mostly prone again a few shots standing. Decided to skip any running since the knee is still swollen and bruised. Iced it once I arrived home.

Sunday May 16, 2010 #

Shooting 1:10:00 [1]

mostly worked on prone again. Only shot 10 rounds standing.

swimming 30:00 [1]

first time swimming this much in a while. mixed up the strokes so not that much stress on anyone part of my body. Felt good afterwards. The hematoma in the back of my knee is starting to look better.

Saturday May 15, 2010 #

Running 56:00 [1] 7.0 mi (8:00 / mi)

my knee is so iffy right now. It is very swollen (edema) yet I can run on it.

Friday May 14, 2010 #

Walking warm up/down 7:00 [1] 0.5 mi (14:00 / mi)

Running 32:00 [1] 4.0 mi (8:00 / mi)

the knee is not OK. Trying to run through not sure how long this will last very sore.

Weightlifting 15:00 [1]

tried to do some leg workout just the knee hurt so core and shoulder only.

Thursday May 13, 2010 #

Running 1:12:00 [1] 9.0 mi (8:00 / mi)

My left knee is swollen again. It was doing great until I went to massage and the masseuse decided all of a sudden to "stretch it." She leaned on my leg taking it at least 20 degrees beyond the end point. I was able to run on it OK just other activities I have pain again. Iced it at the end of the run.

Ran mostly on trails and moved well the whole time. Arrived late so caught the group and ran ahead. I thought they were finished and waiting for me just once I arrived to the lot all of the cars were still around. Walked some up the trails and saw everyone else finish.

Walking warm up/down 10:00 [1] 0.8 mi (12:30 / mi)

Wednesday May 12, 2010 #

Shooting 1:20:00 [1]

a little frustrating when the dry fire training did not translate well to the live fire. Got there and had a tough time shooting prone well at all. Had to change my position a lot and finally had to stop because my arm was bleeding. shot some standing.

Biathlon 30:00 [1] 3.0 mi (10:00 / mi)

short loops shooting mostly standing. Not going well so stopped.

Weightlifting 30:00 [1]

knee, core and shoulder.

Tuesday May 11, 2010 #

Bike riding warm up/down 15:00 [1]

spin.

Running hills 26:00 [2] 3.0 mi (8:40 / mi)

eight times. 48, 47, 49, 49, 49, 50, 51, 49.

Bike riding warm up/down 15:00 [1]

Weightlifting 10:00 [1]

Pt exercises for the knee. The doctor said it will take another three months for both the shoulder and knee to be 100% so do not get discouraged. He asked about mileage and said start increasing plus add swimming.

Running 58:30 [1] 7.2 mi (8:08 / mi)

huge improvement over last week's run.

Shooting 10:00 [1]

dry firing. Really pushing myself to do these more.

Monday May 10, 2010 #

Shooting 40:00 [1]

zeroing etc. practiced making the correction that I think causes the problem. Not sure yet if it will work.

Biathlon 35:00 [2] 3.5 mi (10:00 / mi)

ran short loops only shooting prone.

Sunday May 9, 2010 #

Note

Second biathlon of the season. Different course that is a little less hilly.

Biathlon race 29:23 [4] 5.0 km (5:53 / km)

extremely windy with gust to 35 mph and shifting winds. The poor shooting conditions worked to my advantage. I hit 2 prone and 1 standing just others shot poorly. Finished first by 65 secs. Did not fiddle around with the shooting getting in, shooting and getting out. No lolly gagging like the last race.

Walking warm up/down 12:00 [1] 1.0 mi (12:00 / mi)

Running 16:00 [1] 2.0 mi (8:00 / mi)

confirming my zero plus more warm up.

Shooting 45:00 [1]

zeroing with practice afterwards. I think it finally dawned on me why I can shoot well in practice and when I get to competition it falls apart. Everyone said oh it is just a mental thing for me it was a physical thing that I was doing or actually not doing that causes the low percentage shooting. Hopefully I can try the theory soon just the next competition is over one month away. Only did standing practice after the race. helped with clean up.

Saturday May 8, 2010 #

swimming 10:00 [1]

Tried some swimming just to see how the arm would hold up. Felt OK schedule permitting I might try more.

Bike riding 10:00 [1]

keeping the leg loose after all of the driving.

Friday May 7, 2010 #

Biathlon 45:00 [1] 4.5 mi (10:00 / mi)

many short runs shooting both prone and standing.

Shooting 30:00 [3]

zeroed and some more practice.

Thursday May 6, 2010 #

Bike riding warm up/down 10:00 [1]

Running 24:00 [1] 3.0 mi (8:00 / mi)

Bike riding 15:00 [3]

spin. bike run bike.

Shooting 20:00 [1]

dry fired.

Wednesday May 5, 2010 #

Bike riding warm up/down 15:00 [1]

spinning.

Running 28:00 [1] 3.5 mi (8:00 / mi)

got off the bike and ran and biked again.

Bike riding 10:00 [1]

Weightlifting 30:00 [2]

legs, shoulders and some core. Added some lifts I have not done in a while since I am feeling better. One day post seemed to be OK for me to do.

My masseuse wanted me to help her loose weight since I had so much luck when I lost all my weight. I was able to convince her to make an appointment with a dietician since this is outside my expertise. I asked her to keep a food log and she actually made the appointment. Her goal is to lose over 100 pds.

Tuesday May 4, 2010 #

Bike riding warm up/down 10:00 [1]

spinning

Running hills 25:00 [2] 3.0 mi (8:20 / mi)

7 x hill. Times = 52, 50, 50, 50, 50, 49, 49.

Bike riding warm up/down 15:00 [1]

Weightlifting 10:00 [1]

lifted for legs.

Running 1:03:00 [1] 7.0 mi (9:00 / mi)

second run of the day. I am not ready for this towards the end I could tell that I was out of shape.

Monday May 3, 2010 #

Shooting 1:00:00 [1]

only shot about average.

Weightlifting 20:00 [1]

Pt exercises.

Sunday May 2, 2010 #

Running 56:00 [1] 7.0 mi (8:00 / mi)

Walking warm up/down 12:00 [1] 1.0 mi (12:00 / mi)

Kayaking 1:00:00 [1]

a friend wants to kayak with me just she has never done it before. I wanted to try it out first before she goes with me. The water was somewhat flat the big thing is the shoulder held up just fine.

Saturday May 1, 2010 #

Shooting 1:30:00 [1]

zeroing on paper plus some standing practice.

Biathlon 1:20:00 [1] 4.0 mi (20:00 / mi)

made loops shooting both prone and standing at the medal target.

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