Training Log Archive: zerfasIn the 31 days ending Dec 31, 2010:
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Friday Dec 31, 2010 #
swimming 40:00 [3]
swam free, breast and backstroke plus did some kicking. Did not press it too much mileage wise since I plan to shoot later in the day. Moving well through the water.
Shooting 2:00:00 [3]
Put the other sight back on and had to re-zero. It seemed to be a bit off so had the gun smith look at it and he tightened it the correct way so went back to being incredibly accurate. Of course I had to re-zero. The standing went really well even with all of the swimming.
Wednesday Dec 29, 2010 #
Weightlifting 10:00 [2]
legs and core.
Bike riding 50:00 [1]
spin.
Shooting 25:00 [1]
Put the new lower profile dovetail on the gun and thought this would take care of the problem. The rounds are still hitting much too high and the sight bottoms out. Dry fired some. Decided not to be pessimistic about the whole thing so left the other sight at home when I got home switched it out.
Tuesday Dec 28, 2010 #
Bike riding 45:00 [1]
spin.
Weightlifting 10:00 [2]
lifting focused on my shoulders.
Monday Dec 27, 2010 #
Bike riding 40:00 [1]
spin with intervals.
Weightlifting 10:00 [2]
push ups, plank 1:30, leg extension. stretches. The knee is still improving enough that I think about trying to run a little bit.
Shooting 25:00 [1]
Waiting on the dovetail so left to dry firing.
Sunday Dec 26, 2010 #
swimming 30:00 [1]
local snowstorm never turned into much so swam. Mixture of strokes plus kicking.
Water running 20:00 [1]
did some pole technique.
Saturday Dec 25, 2010 #
Cross country skiing 1:45:00 [1] 8.5 mi (12:21 / mi)
Classical on real snow. Old railroad bed converted to a bike trail that for the most part was untouched snow. Actually steep in places for railroad since this was the easiest place to take coal over the mountains. Found a really flat area so went and did the drills from camp.
Cross country skiing 35:00 [1] 4.0 mi (8:45 / mi) +30m 8:33 / mi
skate skiing. All the more I could go before we had to get on the road.
Note
spent sometime looking for another park to ski in signage so poor never could find it and decided to try plan B which ended up being really good.
Friday Dec 24, 2010 #
Cross country skiing 2:00:00 [3]
Classical on real snow. Did a lot of the drills from the training two weeks ago.
Cross country skiing 1:00:00 [1]
skate. Huge improvement from two weeks ago. No one else around so easy to ski. Much faster versus classical.
Note
Spoke with the gunsmith and he has dovetail that is different only about 1 out of every 100 shooters need it and of course I needed it. WIll mail so can fix it myself versus thinking the gun had to be mailed back. Probably will have it by Wednesday thus will dry fire until it arrives.
Thursday Dec 23, 2010 #
Shooting 15:00 [3]
after changing the dovetail realized I could not set the zero because the dovetail put the new sight too high.
Wednesday Dec 22, 2010 #
Hiking 3:00:00 [1] 12.4 mi (14:31 / mi)
shoes: Orienteering spikes
easy fast part of the AT. It was a mixture of dirt, rocks, mud, ice and snow to deal with. The O spikes really helped. Carrying an eight pd pack with food, water and other stuff.
Shooting 45:00 [1]
Never got to shoot much since we tried to take the dovetail off of the gun. I thought it was going to be just removing three screws, but no it looked like there was lock tight so had to use a torch on it well that removed the lock tight. Next there were to small nails that went through and when they would not come off with ease that was enough for me until I spoke with the man that assembled it in the first place. Left a message and he did not call back for a couple of hours so now we had to put it back together again. We really cleaned now it is just like it was new. We worked on this for 1.5 hrs so little time to shoot. It worked really well just the original sight is on just now know how to remove the other one.
Tuesday Dec 21, 2010 #
Bike riding 45:00 [1]
spin.
Weightlifting 10:00 [2]
plank push ups, stretching including sitting in the kneeling position for shooting. First time to able to get in the position that would be allowed for shooting and managed to be fairly pain free. WIll have to be like that for 40 mins so will take some building.
Shooting 1:15:00 [3]
prone and standing.
Monday Dec 20, 2010 #
Bike riding 45:00 [1]
spin.
Weightlifting 10:00 [2]
legs only. still giving the shoulder and arms a chance to recover since the shooting is going so well.
Shooting 1:45:00 [1]
shot mostly prone since two men shooting two lanes over made me really nervous. They both had never done any shooting before any they were really bad plus they got a realy attitude that they knew what they were doing. Shot 20 rounds standing and the rest prone mostly with the shooting jacket.
Sunday Dec 19, 2010 #
Hiking 1:40:00 [1] 5.0 mi (20:00 / mi)
shoes: Orienteering spikes
local easy flat and fast trail. still snowy and icy so the spikes helped.
Shooting 1:30:00 [1]
this is going so well really motivated to train. Just curious now how much the new sight will help out.
Saturday Dec 18, 2010 #
Walking 30:00 [1] 2.5 mi (12:00 / mi)
just walked working with the poles again.
Shooting 1:30:00 [1]
went really well prone and especially standing. Hit 40 shots in a row standing. shot barefoot which makes a big difference can not find any shoes that stabilize me as much.
Bike riding 25:00 [1]
stationary bike. Trying to give the shoulder a break since so much skiing, shooting and lifting.
Friday Dec 17, 2010 #
Cross country skiing 20:00 [1]
skate roller skiing.
Walking 50:00 [2] 5.0 mi (10:00 / mi)
mixture of running and walking with the ski poles. Did not tape my knee and felt it a bit the next morning. This helped a lot since I could just focus on pole usage.
Thursday Dec 16, 2010 #
Bike riding 45:00 [1]
The race was cancelled due to the snow. Planned to use the ski poles instead went to spin.
Upper body cycle 5:00 [1]
before spin. It started to snow just the forecast is for three inches not enough to ski on.
Wednesday Dec 15, 2010 #
Bike riding 50:00 [1]
spin. No heartrate monitors today since the gym added to really big screen TVs so we could see our heartrate. The other one was too small.
Core Training 10:00 [1]
Plank 1:30 sit ups and balancing exercises from the ski clinic this past weekend.
Re did the body fat test and much better number. Last time it was really high @ 25% so I wondered what I ate. The women doing the testing said there are two settings- athletic and standard and it makes a differences. This time my body fat was 18.2% plus I gained a 0.5 pd so lost some bodyfat and gained some muscle mass. In mid September it was 19.6%.
Re did the body fat test and much better number. Last time it was really high @ 25% so I wondered what I ate. The women doing the testing said there are two settings- athletic and standard and it makes a differences. This time my body fat was 18.2% plus I gained a 0.5 pd so lost some bodyfat and gained some muscle mass. In mid September it was 19.6%.
Shooting 1:30:00 [1]
Purchased a new sight just the rail on the gun is too small so now have to purchase a different rail. Much better sight so this will only help. Went on used the original sight to practice. Only OK shooting prone went incredibly well standing. Thought all of the pole work with the skiing would make this a disaster.
Tuesday Dec 14, 2010 #
Bike riding 50:00 [1]
ahr:120 max:144
spin. The gym purchased this fancy heart rate monitor system. They provide the monitor and you can watch your heartrate change along with everyone else. Also give resperation, calories burned, keeps a graph and probably some other stuff. They are going one step further and will VO2 max test each person keeping the data in the computer so the heartrate will have more relevance. Burned 490 calories though this number is an average and once the body weight is added this number will change. First time on the scale since returning and managed to eat enough though this required me to really pig out to keep the weight on.
Weightlifting 30:00 [2]
All the more time before the gym closed. Gained strength in my arms from all of the upper body work to cross country ski. Found a place near the house to ski and they already have ample snow which will be tracked on Saturday morning. Planned to roller ski just forgot the helmet probably not a bad idea to lift. Did bench press, leg press, hamstring curl, lat pull down, bicep and triceps, crunches, core work, calf, gluts, shoulder press.
Monday Dec 13, 2010 #
Note
Long lay over in Newark, NJ since our first flight was canceled and the second was delayed by 1.5 hrs. Did lots of ski drills while waiting. My picture was on the NENSA web page in which I am doing classical drills.
Sunday Dec 12, 2010 #
Cross country skiing 5:00:00 [3]
Went out early to check conditions. Lots of classical with many different drills. The coaching was great! Afternoon session ended up with one on one coaching since a lot of people left plus most went and did skate. Really helped again. Plenty to do once I am home. Took good notes for training later on. Did more drills plus downhill for classical. Worked mostly with two coaches one that went to the Olympics twice for the 50K so he did a lot to make me more efficient.
Saturday Dec 11, 2010 #
Note
Ski clinic. Stowe, VT.
Cross country skiing 5:30:00 [3]
Stowe, VT. Mostly classical worked on uphill, downhill skiing more technique drills and some out on my own. I had really cheap skiis and the Rossignol rep was there for the day so got to try some really good quality skiis which made the training sessions more productive and fun. Did some skate skiing.
Friday Dec 10, 2010 #
Cross country skiing 2:30:00 [2]
Mostly classical with some skate. Not many on the trails so great for training.
Thursday Dec 9, 2010 #
Cross country skiing 2:30:00 [1]
Von Trapp Lodge, Stowe, VT. Mostly classice skiing went to skate skiing some also. Fast conditions temps only in the teens.
Wednesday Dec 8, 2010 #
Walking 30:00 [1] 3.0 mi (10:00 / mi)
stayed on a flat trail adding in bits of a jog.
Shooting 1:30:00 [1]
prone and standing plus used the shooting jacket. THe gun is a bit too dirtly now to be accurate.
Cross country skiing 40:00 [1]
roller ski.
Tuesday Dec 7, 2010 #
Cross country skiing 45:00 [1] 5.0 mi (9:00 / mi)
going really well did not stop just had to get to work. Will be on the real stuff in two days.
Monday Dec 6, 2010 #
Bike riding 45:00 [1]
spin.
Weightlifting 10:00 [2]
legs only.
Shooting 15:00 [1]
dry fired prone and standing.
Sunday Dec 5, 2010 #
Hiking 1:45:00 [1] 4.0 mi (26:15 / mi) +135m 23:46 / mi
Virginia section of the AT. Went with somebody else so hiked his pace not mine. Did this partly to accumulate to the cold. Temps around freezing with a fairly good breeze.
Shooting 15:00 [1]
dry fired.
Saturday Dec 4, 2010 #
Shooting 2:00:00 [1]
Standing first with prone using the jacket. Got 14 10's in a row so stopped at that point.
Bike riding 30:00 [3]
Yard work 30:00 [1]
so many leaves from my neighbor's yard in our's so had to clean up again.
Friday Dec 3, 2010 #
Walking 30:00 [1] 2.5 mi (12:00 / mi)
just to stretch my legs and make some effort to get used of the cold.
Thursday Dec 2, 2010 #
Elliptical trainer 30:00 [1]
max:125
Upper body cycle 15:00 [1]
hand crank cycle. This exercise helps with the ski poles.
Wednesday Dec 1, 2010 #
Bike riding 50:00 [2]
good workout. Lots of sprints. this class was different versus the others.