Training Log Archive: zerfasIn the 7 days ending Apr 5, 2009:
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Sunday Apr 5, 2009 #
Event: QOC: Prince William Forest
Orienteering 2:08:35 [1] *** 8.6 km (14:57 / km) +345m 12:27 / km
12c shoes: Integrator O spikes
Had a lot of problems with two controls and just generally slow in the woods so there was the added time. Managed not to be last. Ended up by far my fastest per K ever in these woods! I approached both of the long legs by using the trails and roads which added considerable distance, but still far faster versus running through the woods. Managed to beat a few people this way, but gave it away on controls 5 and 6.
Running warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
some running and walking.
Saturday Apr 4, 2009 #
Shooting 2:00:00 [1]
shot somewhat poorly prone since I was in the first shooting spot by the wall and could not stretch out my legs. Shot really well standing.
Friday Apr 3, 2009 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
ran the first mile in 7:30. The long climb off of the CCT averaged out the mileage. Light rain with some headwinds in the more open areas. I think the Oing last week had the positive effect of conditioning me a bit. The office temperature has been around 90 degrees so now when I run in 70 degree weather I get the chills until I start moving for 10 mins. At least it will help me acclimate for the summer heat.
Thursday Apr 2, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back. Saw Nadim on his run. Did not eat nearly enough food today and my emergency supply of frozen dinners I keep at work are gone since I ate them all and had not replaced them yet. Ate one yogurt- yipee ! 150 calories. Knees are bugging me a bit again. Can't seem to get the 100 healed.
Weightlifting 40:00 [2]
Worked a lot on the upper body to the point at all seemed to be totally exhausted. Did all kinds of stuff including bicep curls, 2 X Arnold's, squat to overhead press, shoulder press, bench press, lat raises, lat pull down, 2X rows, glutes, single leg press, assisted dips, calfs, single leg extension, 20 push ups, back extension.
Wednesday Apr 1, 2009 #
Running 56:00 [1] 6.5 mi (8:37 / mi)
ran through fields on trails and off trail.
Shooting 2:00:00 [1]
Went to the outdoor range and had it all to myself- absolutely nobody shooting anything at all so the piece and quiet was nice. The range officer had only seen one person earlier in the day. Shot really well prone and did well standing despite the strange usual wind patterns of the range. Changed a lot since the weather changed while I was shooting. Despite this able to place a few rounds through the same hole.
Note
Wanted to weightlift just not enough time. Had a massage along with stretching.
Tuesday Mar 31, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
not much time for training today-lots of work! Wanted to run trails and off trails had to settle with running on the pavement.
Shooting 15:00 [1]
cleaned the gun and changed the sling in the hopes I would shoot better. Tried it dry firing and did notice my heart moving the gun around as much as before. WIll try live fire on Wednesday.
Monday Mar 30, 2009 #
Shooting 1:00:00 [1]
The gun was so dirty only shot for one hour. I could tell while shooting prone able to shoot three bullets through the same hole and the next one would be off by a cm. practiced some standing. Shot 100 rounds total.