Training Log Archive: zerfasIn the 31 days ending Jul 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jul 31, 2010 #
Cross country skiing 1:03:00 [3] 7.0 mi (9:00 / mi)
started out slow and started to move a bit faster. Still do not have the physical conditioning plus confidence on the skiis yet to move faster. Able to keep up with runners for a while. Just when I thought running burned a lot of calories this seems to be a lot more.
Yard work 45:00 [1]
more yard clean up plus carrying large buckets of Miracle Grow to all of the shrubs, flowers and trees in the yard. Actual work time = 2 hours.
Shooting 1:45:00 [3]
shared a lane with a man that I am coaching. Able to go to a nonworking neighboring lane when he took his turn to dry fire. He shot well scoring 235 out of 250 with only three weeks of training. This lot of ammo seems really good since on four occasions I put five rounds through a single hole. standing went well also.
Friday Jul 30, 2010 #
Shooting 1:30:00 [3]
Went back to the range to coach and shoot some myself. It went well for both of us. The range was quiet so both of us had our own lanes. Dry fired some. coaching somebody else makes you really think about your shooting which is helping me out. He is really enjoying it and does everything I ask of him- what an easy person to coach.
Thursday Jul 29, 2010 #
Shooting 15:00 [3]
dry fired.
Bike riding 50:00 [3]
spin.
Weightlifting 30:00 [3]
held the plank for 2:00. othe core work, legs, rows, lat pull down, biceps, triceps and wrist.
Wednesday Jul 28, 2010 #
Bike riding 50:00 [3]
spin.
Went to the free body analysis. Weight=120 lbs, body fat 18.8%
Went to the free body analysis. Weight=120 lbs, body fat 18.8%
Shooting 1:30:00 [3]
The indoor range was open. Shot well standing and prone also dry fired.
Tuesday Jul 27, 2010 #
Note
Had an appointment with Dr. Mark the radiologist that initially diagnosed my knee. Since three orthopedist are suggesting surgery for my ailing knee I wanted to see what exactly is wrong. The doctor had a clear image showing 7.8 mm in which all of the cartilage is missing on the patella.
Cross country skiing 40:00 [1]
all the more time for training. Had a goodbye party to go to at lunch.
Shooting 15:00 [1]
the range still had no power so dry fired for training.
Monday Jul 26, 2010 #
Bike riding 50:00 [3]
spinning. The storm yesterday that did not seem that different from any of the other storms we have in this area has really created a mess. There are numerous down trees, power outages and two deaths from people being crushed by a tree. We live in a small pocket of house that managed to have power throughout the storm and after.
Weightlifting 10:00 [2]
leg extension and core. Held the plank for 1:50.
Cross country skiing 20:00 [3]
all the time to get out and ski.
Yard work 45:00 [3]
mowed the lawn plus some yard clean up.
Sunday Jul 25, 2010 #
Bike riding 2:00:00 [3] 35.0 mi (3:26 / mi)
rode point to point. Went really well even passing people on racers. Had to stop at the zoo to look at the cats. Traveled well on the open road losing time once I had to deal with light and more cars. BSA parade in DC so took advantage of the blocked off roads. Replaced the bike tire that was dry rotted. After the last ride made it home only to find the back tire flat the next morning. Half thinking of replacing the front just the bike repair guy looked at it and said it was fine.
Bike riding 8:00 [3] 2.0 mi (4:00 / mi)
ride home from the Metro.
Shooting 15:00 [3]
planned to go shooting just the power was out at the range. A storm came through causing widespread down trees along with HUGE power outages. Several lights were out on the way to the range and when I arrived it was closed. This is the first time in all the years I have gone there that they closed down. Dry fired.
Saturday Jul 24, 2010 #
Yard work 1:15:00 [3]
worked for 2.5 hours in the yard. Pulled up three roots from dead shrubs ruined by the blizzard plus bagged it or carried to the neighbor for his wood stove. Lots of heat. Plus other yard clean up and scrubbing the house.
Shooting 1:30:00 [3]
felt the yard work in my shooting hits dropped by 20-25% both prone and standing.
Cross country skiing 50:00 [3]
I could tell I improved while skiing out of town. Used the same roads and moved much better. Rental is over next Wednesday plan to call and extend. Temps still in the low 90's.
Friday Jul 23, 2010 #
Shooting 1:30:00 [3]
more meetings plus traveling so at least got to shoot some. Went really well.
Thursday Jul 22, 2010 #
Cross country skiing 1:10:00 [1]
skied in the heat of the heat day. went really well. Went up and down one small hill several times to improve on both climbing and descending.
swimming 25:00 [3]
swam to stretch out. Alone in the pool when four men showed up luckily none of them could swim so just stayed in the middle of the pool. They stayed so far away from the edge you could tell they were afraid. It must be strange to have to stay away from water.
Wednesday Jul 21, 2010 #
Walking 36:00 [1] 3.0 mi (12:00 / mi)
Walking to the library and back twice to take care of some work stuff. ok and to add to my attackpoint log.
Cross country skiing 1:30:00 [1]
after all of the sitting felt good to get out. Much more adventorous utilizing roads with cars and trails with people and bikes. Tried it on a gravel path and could not move through it maybe a bit stony. still hoping to use it on the C & O.
Tuesday Jul 20, 2010 #
Rowing 11:00 [3]
Planned to ski just thunderstorms changed my mind.
Elliptical trainer 25:00 [3]
not sure how much exercise I get out of this just wanted to move my legs.
Weightlifting 35:00 [3]
legs, core strength held the plank for 1:36. shoulders lat pull down, hips
Monday Jul 19, 2010 #
swimming 25:00 [3]
before the first meeting.
Sunday Jul 18, 2010 #
Cross country skiing 20:00 [1]
after all of the driving for business travel wanted to get out of the car and relax a bit. All the more time before having to get ready for the first meeting.
swimming 10:00 [1]
The first thunderstorm passed so thought it was safe to use the pool by the time I got in a second one started.
Shooting 15:00 [3]
dry firing before getting on the road.
Saturday Jul 17, 2010 #
Yard work 30:00 [3]
yard clean up. actually worked one hour.
Cross country skiing 50:00 [3]
Found some streets that are a little more challenging that are well lit with little traffic. went really well had long straighaways in places so could get into a groove.
Shooting 1:20:00 [1]
prone went well. Standing so so. I think all of the poling from XC skiing is making it tough. still about the same level just hoping to improve.
Friday Jul 16, 2010 #
Cross country skiing 45:00 [3]
Used running flats which fit really tight into the ski so much better since when you lift the ski it is easier to move. These are about 3-4Xs heavier versus the winter version so only will get me in good shape. Adjusted the poles so got more into the skating mode adding in turning while moving. Still went to the same parking lot.
Felt the earthquake at 5:05 this morning when my cat woke me up about two mins before it started. Felt 15 secs of increased shaking with 15 secs full shaking which abruptly ended. Thought there might be some after shocks just never felt them.
Felt the earthquake at 5:05 this morning when my cat woke me up about two mins before it started. Felt 15 secs of increased shaking with 15 secs full shaking which abruptly ended. Thought there might be some after shocks just never felt them.
Thursday Jul 15, 2010 #
Walking 37:00 [1] 3.0 mi (12:20 / mi)
walked with others that were somewhat slower so mixed in spurts of racewalking to at least and get some exercise.
Weightlifting 50:00 [2]
all around lifting. Did some different lifts just to mix it up. You could hear a pin drop in the lifting area not sure why people were acting so intense. can do leg extensions at 30 degree just try full range and have pain. did planks and other core work. Held the plank for 1:12.
Cross country skiing 35:00 [1]
the skiis arrived so had to try them out. Just wear regular sneakers which ended up being too wide so will have to use the flats which will fit tighter into the binding. Still much better experience versus my earlier skiis plus had the new poles which work great in the asphalt. Actually felt like I got exercise. Just getting late so stopped. did some double poling and quickly went more to skating. stayed in a well lit fairly flat parking lot.
Wednesday Jul 14, 2010 #
Bike riding 50:00 [1]
spin.
Weightlifting 10:00 [3]
core exercises.
Note
getting to be a tad bit frustrating trying to have one of the doctor's show me the MRI image that the diagnosis is based on. I was supposed to meet with the doctor today at 3:00 and I was given a call that he had to go to another meeting. The receptionist said I could call him and I said I need to sit down with him to look at the actual images. He diagnosed me with arthritis were as the other doctor said I am only missing about 10% of the cartilage in my left knee.
Shooting 1:30:00 [3]
did well with the prone just kind of frustrating with the standing that does not improve despite all the different stuff I try. I still hit around 80% just unable to do much to tighten the group.
Tuesday Jul 13, 2010 #
Bike riding 1:40:00 [1] 30.0 mi (3:20 / mi)
wanted to try riding downtown. Started out just a very light sprinkle I thought "how bad can it get?" Well..... ended up being very heavy downpours with thunder and lightning. I was glad to be on the mountain bike versus the racers. Slowed some when it became so heavy had poor visibilty along with strong cross winds. Ended up stopping by the end of my ride just totally wet.
Bike riding 10:00 [1] 2.0 mi (5:00 / mi)
after the Metro ride totally dark so slow ride home.
Monday Jul 12, 2010 #
Shooting 1:10:00 [3]
indoor range. Spoke with the ski shop and the skiis I wanted to rent were apparantely returned just the shop owner can not find them. He said he never rembered them being returned and the previous renter has no record of sending them back. He is going to send me these other skiis, not my first choice, just it could be another three weeks if I wait on the other ones.
C • skis 4
Sunday Jul 11, 2010 #
swimming 35:00 [3] 1.1 mi (31:49 / mi)
Shooting 1:30:00 [3]
used the paper so I could see my sights better and it paid off for the prone shooting.
Saturday Jul 10, 2010 #
Bike riding 50:00 [3]
spinning.
Shooting 15:00 [3]
dry fired.
Weightlifting 20:00 [3]
Friday Jul 9, 2010 #
swimming 35:00 [1] 1.1 mi (31:49 / mi)
Thursday Jul 8, 2010 #
Bike riding 55:00 [3]
spin.
Wednesday Jul 7, 2010 #
Bike riding 1:00:00 [1] 20.0 mi (3:00 / mi)
Biked in the heat of the day with temps in the low 100's. Felt fine since the bike has its own air condtioning. about 1/2 of the ride is in the shade so these temps more in the mid 90's. Put the new water bottle holder on. after the biking had a tad amount of knee pain not sure if it is from the bike or the run the night before. biked with the knee tape on just to safeguard it as much as possible.
Shooting 1:10:00 [3]
Just realized after all of this time that some of the poor prone shooting is due not being able to set up my sights well due to the dark brown ricochet metal. I always thought I was setting up the sights well. Tried to put some paper behind this does not work well just after leaving came up with another idea to get a light color background like I have at the outdoor range.
Tuesday Jul 6, 2010 #
Bike riding 55:00 [1]
spin.
Walking warm up/down 36:00 [1] 3.0 mi (12:00 / mi)
on the track. Let the heat of the day pass by so temps around sunset still around mid 90's.
Running intervals 2:11 [3] 0.6 km (3:38 / km)
ran 3 X 200 in 45, 43 and 43. Knee felt OK and still knew how to move the legs. Went back to a walk for recovery.
Monday Jul 5, 2010 #
Shooting 1:20:00 [1]
indoor range.
swimming 1:00:00 [3]
Sunday Jul 4, 2010 #
Bike riding 1:35:00 [1] 25.0 mi (3:48 / mi)
Tuned up the mountain bike and went out on the roads. very hot with temps in the high 90's. Rode well considering first time dealing with real roads, traffic, people and other bikes. On the flats hit speeds of 25 mph. Had some long climbs to deal with. Very close to the feel of spinning.
Saturday Jul 3, 2010 #
Walking 30:00 [3] 2.5 mi (12:00 / mi)
Bike riding 30:00 [3]
Weightlifting 30:00 [3]
lots of core exercises adding some I found from a book plus legs and shoulders.
Friday Jul 2, 2010 #
Shooting 1:30:00 [1]
good quality practice.
Walking 21:00 [1] 2.5 mi (8:24 / mi)
walked fast adding in five Xs one minute runs.
Thursday Jul 1, 2010 #
Bike riding 55:00 [3]
the instructor went a tad long since she was worried we would eat too much over the long weekend.
Shooting 15:00 [3]
dry fired standing.