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Training Log Archive: zerfas

In the 7 days ending Jan 26, 2009:

activity # timemileskm+m
  Running5 3:52:00 28.72(8:05) 46.22(5:01)
  Shooting3 3:40:00
  Weightlifting3 2:10:00
  Orienteering1 1:54:00 3.85(29:35) 6.2(18:23) 1801 /14c7%
  swimming1 20:00 0.75(26:40) 1.21(16:34)
  Rowing1 10:00
  Biathlon1 8:30 1.0(8:30) 1.61(5:17)
  Total7 12:14:30 34.32 55.24 1801 /14c7%

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Monday Jan 26, 2009 #

Weightlifting 40:00 [2]

All the more time to lift weights before a massage. Did really well especially with the T-bar squats adding some weights along with more reps. Also did bench press on the SB probably could have used more weight just did not have a spotter, hanging leg raisies, squat to overhead press, push ups, sideways twist with med ball bouncing it off the wall, leg extension, across the body shoulder press.

Sunday Jan 25, 2009 #

Orienteering 1:54:00 [2] *** 6.2 km (18:23 / km) +180m 16:03 / km
spiked:1/14c shoes: Integrator O spikes

Greenbelt. Ran the blue course just never remembered that there was this much briar. Found it tough to run through and made navigate tough so I was always off thus loosing time on every control. By the time I punched 14 with 8 controls to go I knew it would be tough to finish under three hours. Also getting very hungry so this probably did not help the navigating much either.

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

After deciding not to finish the course ran back to the parking lot.

Shooting 1:00:00 [1]

After eating and relaxing a bit trained for the other half of the biathlon. Very busy range so they let me train with the police officers so much better. Only time to shoot 105 rounds. A little tougher to shoot standing with tired legs, but need to work through this since the last stop in the biathlon is standing.

Saturday Jan 24, 2009 #

Shooting 1:20:00 [1]

started training with very few at the range. Did well prone and standing and more people came which made it REALLY noisy. Going so well standing hated to stop just so much recoil to deal with since some many shooting high power could not aim well. Tried the new biathlon ammo which did not work well probably needs to be cold to group well.

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

easy run saving my energy for Oing on Sunday.

Friday Jan 23, 2009 #

Running 1:04:00 [1] 8.0 mi (8:00 / mi)

recovery day. Between the speed and the weighlifting I still feel it in my quads, hips and shoulders. Moved along OK just not asking much of my body plus the run was somewhat flat plus it was so warm wore shorts and singlet.

Weightlifting 10:00 [3]

Hip flexor exercises.

Thursday Jan 22, 2009 #

Running warm up/down 24:00 [2] 3.0 mi (8:00 / mi)

ran to the track and back wearing trainers switching to flats once I was at the track.

Running 40:00 [3] 7.6 km (5:16 / km)

ran 4 X 200 with 200 rest and 4 X 1200 with 400 rest. Started out well running the 200's in 45, 42, 42 and 45. (Goal time 45 secs) Reality set in with the 1200's as the weightlifting the day before was a lot for my legs and my upper body. Felt how tired the quads, hips and shoulders were so even moving my arms only helped so much. After lifting so intensly ( I think this is more a "3" level workout since I lift to failure) my quads were tired. Ran the 1200's in 448, 450, 450, and 452. Not bad considering the work was being done by other parts of my legs as the quads and hips were only helping so much. My goal for the 1200's was 4:40. did not have much leg lift touching my toe on the ground on a couple of occassions.

Wednesday Jan 21, 2009 #

Running 40:00 [1] 5.0 mi (8:00 / mi)

Planned to do a speed workout just want to see how my back hold ups. After being so sore earlier feels completely fine. One dose of Ibufrofen does wonders! It was so sore plus I had lost a lot of flexibility.

Shooting 1:20:00 [1]

After cleaning my really dirty gun also tightened some of the loose screws on it especially the two that hold the barrel to the stock which only moves around and there goes the accuracy. It took 40 rounds before I finally had a good zero scoring 5 X 10. Shot a lot standing and taking care of the loose screws was part of the problem because this went well putting several rounds through the 10 ring. Looked back at my old targets as of late and the missing has been mostly right and left not up and down. Shot 150 rounds total and with mostly everyone back to work it was a rather quiet range.

Biathlon 8:30 [1] 1.0 mi (8:30 / mi)

Only time to run once shooting prone hitting 3 out of 5. Not enough time to run more and be on time at the gym so just practiced more shooting plus I had it entirely to myself.

Rowing warm up/down 10:00 [1]

No battery so no idea the distance covered just rowed on effort.

Weightlifting 1:20:00 [3]

For the most part this went really well at times some lifts very erratic from the left to right side with the left side being the stronger more controlled side. Did planks, Bulgarian split squats, woodchops, sideways twist with weight, lunges with big ball alternating legs, overhead throws from a squat with MB.

Tuesday Jan 20, 2009 #

swimming 20:00 [1] 0.75 mi (26:40 / mi)

since my back is so sore, probably the worst it has ever been went swimming. Stroke form not the greatest so created a lot of drag for myself thus swam this slow. Wanted to swim more since it made me feel a lot better and at least I could move pain free. Mixed some breast stroke and a bit of kicking in also. To much to do so had to get out, but this might be good so I don't overdo it the first time.

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