Training Log Archive: zerfasIn the 7 days ending Mar 13, 2010:
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Saturday Mar 13, 2010 #
Note
Masters Indoor Championship-3K. Will use this race for the time trial eventhough it is one day early.
Weightlifting 45:00 [1]
More PT this time could only do one shoulder exercise. Made an appointment with the same orthopodedist that diagnosed the knee. I think more might be going on with my shoulder and I do not want to go to 30 appointments before they tell me they can not do anything more. I will continue with PT until I have some other convincing evidence to try some other method of treatment. The acupuncture on Friday really helped.
Bike riding 45:00 [1]
Shooting 1:45:00 [1]
Prone went really well and standing was only so so. Bought much tighter fitting sneakers so shot better with shoes on versus without. my shoulder is so so sore.
7 PM
Weightlifting 15:00 [3]
some PT exercises.
Friday Mar 12, 2010 #
Walking warm up/down 17:00 [1] 1.4 mi (12:09 / mi)
Running 20:00 [1] 2.5 mi (8:00 / mi)
Bought new sneakers. felt great. Had another acupuncture treatment which really helped the shoulder.
Thursday Mar 11, 2010 #
Weightlifting 35:00 [1]
PT appointment 1 hr 30 mins. Shoulder regressed some not able to do all of the exercises due to pain. This place does not want you to complete the exercise if you have any kind of pain so I stopped. Got stretched out and put ice on it along with stim.
Weightlifting 15:00 [1]
some of the PT exercises. The shoulder is so sore again so did very little for this. Tried to dry fire this was not going well not very steady so stopped.
Wednesday Mar 10, 2010 #
Walking warm up/down 18:00 [1] 1.5 mi (12:00 / mi)
Running 20:00 [1] 2.5 mi (8:00 / mi)
today it was much easier. ran two miles walked for six mins and ran again for four mins. I was not planning to do this just would have to walk more than I wanted to so ran some of it. Legs feel fine once they start to warm up which easily takes 10 mins.
Weightlifting 1:00:00 [1]
PT exercises along with other lifting. some core exercises.
Tuesday Mar 9, 2010 #
Bike riding 52:00 [2]
spinning with about 15 sprints and climbing too.
Shooting 1:30:00 [1]
WOW! easily my best shooting. Between cleaning the gun and making some adjustments shot really well. Hit 59 out of 60 standing only missing by about 3 mm on the one shot. Went really well prone and this was using the cheap ammo. Met to bring the good stuff just picked up the wrong box so this was my other cheap stuff. Wondered why I was not shooting tight groups and looked at the ammo marking and realized this was another brand of cheap ammo. Not many other practicing either so this probably helped. this was after having PT I was really steady.
8 AM
Weightlifting 10:00 [1]
some PT exercises earlier in the day.
4 PM
Weightlifting 45:00 [1]
Pt appointment. Actual time 1 hr 50 mins. Did ultrasound on the shoulder just I am so thin that it goes through quickly. Started to burn some so he turned it down. Still feels great.
Monday Mar 8, 2010 #
Walking warm up/down 11:00 [1] 0.8 mi (13:45 / mi)
Running 16:00 [2] 2.0 mi (8:00 / mi)
I had to work hard for this. The big thing is I am pain free. I could tell my knee is tracking different.
Weightlifting 30:00 [1]
PT exercises.
Shooting 15:00 [1]
I thought after the PT exercises I would be tired actually really stable. Also had acupuncture today. Since the knee is pain free used only four far more in the shoulder.
Sunday Mar 7, 2010 #
Walking 35:00 [1]
walk run routine. This is getting really old fast.
Weightlifting 25:00 [1]
PT exercises.
Shooting 15:00 [1]
The gun was so dirty it took over an hour to clean it. Took it out of the stock, did not even clean the magazines which I left for another day.
9 AM
Weightlifting 25:00 [1]
PT exercises. My boss is not that happy about all the PT so worked on Sunday to keep the work moving probably will keep doing this plus staying late some nights until I am healed.
My first author paper was accepted and will be published in six weeks. Started working on the next one mostly on my own time.
My first author paper was accepted and will be published in six weeks. Started working on the next one mostly on my own time.