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Training Log Archive: zerfas

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Bike riding24 35:58:00 424.5 683.17
  Shooting10 9:55:00
  Cross country skiing3 2:26:00 16.5(8:51) 26.55(5:30)
  Orienteering2 2:11:29 5.03(26:07) 8.1(16:14) 3109c
  Weightlifting5 1:20:00
  Yard work2 1:10:00
  Walking2 55:10 4.11(13:26) 6.61(8:21)
  swimming1 45:00 1.5(30:00) 2.41(18:38)
  Water running1 15:00
  Total29 54:55:39 451.64 726.84 3109c

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Sunday Oct 31, 2010 #

Shooting 1:20:00 [1]

indoor range. Went well prone and standing so shot 110 rounds and stopped.

Bike riding 1:20:00 [1] 20.0 mi (4:00 / mi)

Recovery ride. Saw another cross country skier on Beach Drive so had to say "Hi". Rode slow beside him and he had great training ideas/winter races in biathlon, ski-o and just skiing.

Saturday Oct 30, 2010 #

Bike riding 4:00:00 [1] 60.0 mi (4:00 / mi)

Started a bit late in the day had plans to do more just did not want to ride that much in the dark. The last five miles or so were in complete darkness just a great chance to try out the bike lights. Temps in the low 60's and managed to dress just right so I was not too hot or cold the entire ride. A fair amount of this on pavement, but made a point to go through fields and some trails to improve.

Thursday Oct 28, 2010 #

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

Walking 41:10 [1] 5.0 km (8:14 / km)

Wednesday Oct 27, 2010 #

Bike riding 4:45:00 [1] 70.0 mi (4:04 / mi)

Experienced four changes in weather-rain, sun, very heavy rain and sun. The bike held the trail well and I did not slow that much even during the side ways rain. Stopped briefly at mile 35 to eat.

Tuesday Oct 26, 2010 #

Bike riding 55:00 [1]

spin.

Monday Oct 25, 2010 #

Bike riding 45:00 [1]

spin.

Cross country skiing 32:00 [1] 4.0 mi (8:00 / mi)

only out for two mins and fell. The balance was rocky in the beginning and then I found it.

Sunday Oct 24, 2010 #

Orienteering 55:26 [1] 3.6 km (15:24 / km) +150m 12:45 / km

Prince William Forest. Surprised to be second considering really messed up number 6 and walked for all of 5+ mins in which I ran. Only 16 seconds out of first place. I was going to try brown just had two really long legs which are no fun if you mess up the first one.

Shooting 1:20:00 [1]

this went well both prone and standing.

Orange - Splits

Saturday Oct 23, 2010 #

Yard work 40:00 [1]

last lawn mow of the season. Yippee!

Friday Oct 22, 2010 #

Bike riding 3:10:00 [1] 53.0 mi (3:35 / mi)

Went from mile marker 99 to 125 (C & O canal) plus a bit off trail. This part is the fastest section I have encountered so far. Few people to share the trail with.

Thursday Oct 21, 2010 #

Shooting 15:00 [1]

dry firing.

swimming 45:00 [1] 1.5 mi (30:00 / mi)

very crowded pool so swam some dog paddle at times.

Water running 15:00 [1]

deep end opened up and had enough of trying to swim and a very crowded lane.

Wednesday Oct 20, 2010 #

Bike riding 45:00 [2]

spin. Different instructor had better program.

Shooting 1:15:00 [1]

Both prone and standing went well probably the best in some time.

Tuesday Oct 19, 2010 #

Bike riding 45:00 [1]

spin.

Monday Oct 18, 2010 #

Bike riding 45:00 [1]

spin.

Shooting 15:00 [1]

dry fired.

Sunday Oct 17, 2010 #

Bike riding 1:20:00 [1] 25.0 mi (3:12 / mi)

Shooting 1:00:00 [3]

Saturday Oct 16, 2010 #

Bike riding 1:45:00 [1] 28.0 mi (3:45 / mi)

some on trails.

Friday Oct 15, 2010 #

Bike riding 23:00 [1] 5.0 mi (4:36 / mi)

commute.

Bike riding 22:00 [1] 5.0 mi (4:24 / mi)

commute home.

Wednesday Oct 13, 2010 #

Bike riding 2:15:00 [1] 36.0 mi (3:45 / mi)

Shooting 2:00:00 [1]

outdoors until dark.

Tuesday Oct 12, 2010 #

Bike riding 53:00 [1]

spin.

Weightlifting 10:00 [2]

legs and core.

Monday Oct 11, 2010 #

Bike riding 48:00 [1] 12.0 mi (4:00 / mi)

all the more time to bike. I wanted to try out the lights before having to use them in my commute.

Sunday Oct 10, 2010 #

Bike riding 4:45:00 [1] 65.0 mi (4:23 / mi)

Stopped a few times first the bike shop to purchase lights for the bike, to check out the views and for food. Felt good the whole way and finished strong keeping the pace consistent.

Saturday Oct 9, 2010 #

Cross country skiing 1:20:00 [1] 8.5 mi (9:25 / mi)

warm up did lots of hills plus no pole skiing.

Friday Oct 8, 2010 #

Bike riding 25:00 [1] 5.0 mi (5:00 / mi)

morning commute. No lack of other bike commuters. Time includes stop signs and waiting at lights. On the mountain bike. Used the new bike pants which are a huge upgrade from the ones I had before. Seem to be better designed.

Weightlifting 40:00 [1]

legs, shoulder, core, bicep, triceps, row, bench press, overhead press.

Bike riding 25:00 [1] 5.0 mi (5:00 / mi)

same time home just had to wait for a train and got caught in two lights thus had to pedal faster to be the same time. The long downhill makes the difference which I have to climb in the AM.

Thursday Oct 7, 2010 #

Shooting 1:00:00 [3]

prone sucked standing went great.

Wednesday Oct 6, 2010 #

Weightlifting 10:00 [2]

core and legs.

Bike riding 45:00 [1]

spin.

Bike riding 50:00 [1]

second spin. This is the really good instructor so the class fills quickly almost did not arrive in time to get a bike.

Tuesday Oct 5, 2010 #

Bike riding 57:00 [1]

spin. She went REALLY long for this class. Lots of hills.

Weightlifting 10:00 [2]

upper body.

Monday Oct 4, 2010 #

Bike riding 35:00 [1]

arrived late to spin.

Weightlifting 10:00 [2]

legs.

Shooting 1:15:00 [1]

went well both prone and standing.

Sunday Oct 3, 2010 #

Orienteering 1:16:03 [1] *** 4.5 km (16:54 / km) +160m 14:21 / km
9c

Brown course at Avalon. Mostly walked the whole course only running for 5+ mins. Mostly went OK until the last control that was dicey to get to so knew where it was just physically getting to it cost me about four mins.

Bike riding 1:05:00 [1] 18.0 mi (3:37 / mi)

Had to bike here since this was going to be the venue in Baltimore was awarded the Olympics for the mountain bike competition. Mostly stayed on pavement trying some of the easier trails which there were not that many. Quickly became entirely too advanced for me.

Walking warm up/down 14:00 [1] 1.0 mi (14:00 / mi)

Saturday Oct 2, 2010 #

Bike riding 25:00 [1] 7.5 mi (3:20 / mi)

quick ride to let the legs adjust to the new crank. On pavement again.

Yard work 30:00 [1]

Weeding cutting some stuff back from the sidewalk.

Cross country skiing 34:00 [1] 4.0 mi (8:30 / mi)

all the more time to ski.

Shooting 15:00 [1]

dry firing.

Friday Oct 1, 2010 #

Bike riding 35:00 [1] 10.0 mi (3:30 / mi)

all the more time to ride before it was rather dark. The new crank makes the bike faster just have to see how a long ride goes. on pavement with the mountain bike so cruising speed a tad more.

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