Training Log Archive: zerfasIn the 7 days ending Mar 30, 2009:
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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.
Sunday Mar 29, 2009 #
Running warm up/down 14:00 [0] 1.5 mi (9:20 / mi)
Orienteering 1:50:24 [3] *** 8.1 km (13:38 / km) +260m 11:45 / km
19c
Much better versus Saturday. A lot longer course not nearly the amount of mistakes about 16 mins total. Ran fairly well through the woods. ran really slow to number one just to be sure not to really mess up early since I thought I would be pressed for time. Way under my goal time. Messed up number 12 that was not that difficult very close to it. ran this to get a long run in versus running 20 miles on my own.
Walking 1:00:00 [1] 4.0 mi (15:00 / mi)
walked around looking at the cherry blossoms. Ended up being a really nice day in the afternoon. With somebody else so walked a tad slow.
Saturday Mar 28, 2009 #
Running warm up/down 14:00 [1] 1.5 mi (9:20 / mi)
Orienteering 1:22:56 [3] *** 4.7 km (17:39 / km) +200m 14:33 / km
shoes: Integrator O spikes
Made about the usual amount of mistake all together about 24 mins unfortunately as usual this is mostly on one control. Ran Red X. I think even if I Oed OK still would have been around one hour. Still not that graceful in the woods. Goal was to run 75 mins figured this was resonable as I was waiting for my start time.
Goal on Sunday is 2:30.
Still got good exercise out of this and it can only help with the trail running.
Goal on Sunday is 2:30.
Still got good exercise out of this and it can only help with the trail running.
Shooting 1:30:00 [1]
I wanted to shoot when I was tired so went to the range after the O meet. Shot really well prone so worked on standing. the usual conditions plus a light rain and temps in the 50's.
Friday Mar 27, 2009 #
Event: Ran-it Granite
Orienteering race 22:41 [3] 2.5 km (9:04 / km) +95m 7:37 / km
shoes: Integrator O spikes
probably the best I ever ran through the woods. It is slower versus other competitors, but I am not being so left behind. got hesitant in a couple of places just tried to push myself forward. Overshot #8 so lost one minute a few others a tad off, but in a sprint just a little put you back a few spots. Thought I could outrun Tim he beat me by less then one minute.
Orienteering race 18:52 [3] *** 2.4 km (7:52 / km) +75m 6:48 / km
11c shoes: Integrator O spikes
much quicker course with less controls less chances for mistakes. Ran well again helped to compare routes and times with Wyatt after. This time beat Tim by almost two minutes. more opportunities for trail still had to use the woods.
Running warm up/down 12:00 [1] 1.5 mi (8:00 / mi)
before, after and between to races to stay loose. Drank some water jogged a bit, stretched and got back out on the next course. Lots of competitors I think Number 2 was the better performance for me.
Thursday Mar 26, 2009 #
Biathlon 17:00 [1] 2.0 mi (8:30 / mi)
this went really well! hit all five prone and three standing. SHot really well prone both in speed and accuracy. with standing a bit slower shooting missing the first two shots by a lot and really accurate with the next three.
Shooting 45:00 [1]
did well zeroing even with all of the high power shooting. zeroed well and did some standing also. shot 100 rounds total. arms felt good so managed to work them well the other day and not compromise practice today.
Wednesday Mar 25, 2009 #
Running 1:01:00 [1] 7.0 mi (8:43 / mi)
warmed up on the trails and ran through the woods. When I needed a break ran on the trails. Some parts really slow when ran into briars otherwise woods fairly open. Ran through some fields also thus the fast overall mile time. had a massage with stretching. Most flexibility ever in my life.
Tuesday Mar 24, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 45:00 [2]
since I might not be able to shoot for a couple of days put some extra effort into the upper body. Did push ups, core work, bicep curl, Arnold's, tricep pull down, lat pull down, rows, shoulder shrugs, single leg extension, single leg press, squat to overhead press, rotator cuff stuff- three different ones. The shoulder is a tad beaten up from the recoil this helped make it feel better plus I plan to ice it later.