Training Log Archive: zerfasIn the 7 days ending Mar 17, 2008:
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Sunday Mar 16, 2008 #
Event: QOC Patuxent
Orienteering 21:48 [1] **** 3.5 km (6:14 / km) +20m 6:03 / km
11c shoes: Integrator O spikes
Ran the yellow course. Did fairly well losing about one minute on the last control when I stayed on the trail to long. More like a white course in design. windy passing through the open field in both directions. Did a little warm distance not added. Did a lot of trail and open field running.
Orienteering 41:04 [1] *** 4.6 km (8:56 / km) +35m 8:36 / km
13c shoes: Integrator O spikes
Recovered for about 10 mins and went on the orange course. the first four controls were for a white course level and changed more to orange with two easy controls at the end. a little off here and there the woods slowed the time for me. Had one leg exactly the same and slowed from 120 to 126 the second time.
Running 45:00 [1] 5.0 mi (9:00 / mi)
ran on the roads, trails and some off trail. the park is nice to run in plus I drove here might as well enjoy it. Cut it short to train for the other half of the biathlon. Read the map while running.
Shooting 1:30:00 [1]
Did not have to rush at the range. Able to shoot 150 rounds. Another good session trying another drill from the book.
Saturday Mar 15, 2008 #
Note
Forest of Needwood five miler. another tempo run at 7:00 mins/mile.
Running warm up/down 25:00 [1] 3.0 mi (8:20 / mi)
ran with some strides and other running drills.
Running tempo 34:51 [3] 5.0 mi (6:58 / mi)
splits 644, 714, 633, 712, 706. Not as erratic since the course climbs and drops a lot plus somewhat tougher versus the 10 miler a couple of weeks ago. Much more winds with heavy winds from 11/4 to 21/4. had the winds to my back until mile 3 and along steady uphill from 3.5 to almost 4. worked less versus the 10 miler on a tougher course with few people to go behind to block the wind. First female, 9th overall out of 60. glad I wore my shooting glasses since the sun was also strong. Won a HUGE trophy along with some mini weights. lot of good food afterwards. second place women 42+ mins. First place man around 29 mins.
Weightlifting 1:15:00 [2]
Did some balancing drills, lunges, squats witth medicine ball, bicep curls, runner lifts, Nautlis Xplode, lat pull down, wrist curls, push ups, reverse push ups with the weightlifting bar, rotaror cuff workout, pec flys with barbells, overhead press, squats on the boyce ball, sideways lunges, tricep pulldown, shoulder pull, leg press single leg, step ups with ball (10 pds), this other shoulder exer. with 6 pds, chin ups, some jumping drills.
Friday Mar 14, 2008 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
easy day. warm enough for shorts and singlet.
Thursday Mar 13, 2008 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back. Renewed my membership only to find out that I could only pay for six months since they do not know what will happen to the gym. Looks like it is destined to become a parking lot. Also found out the butte plate will have to be custom made. Kind of makes sense since the stock was custom made so this is the only way it will fit.
Elliptical trainer 15:00 [1]
ahr:120
hills on 7 level
Shooting 1:25:00 [2]
This time started by bench resting the gun and shooting. Only did this once before. I thought I would get a real small group, but no when I went to shooting prone I made real tight groups, much smaller versus resting it on the bench. shot some standing which also went well. Very happy with how this all went. Only supposed to work on a little during each session. Shot 150 rounds. Also did not rush myself because the people at the range this evening are good and do not rush you out the door. Also had a couple of people standing behind me watching me shoot sometimes this bothers me, but after competing some and having several people do it on a few occasions at the range now I just block it out. It probably is good training for competition.
Wednesday Mar 12, 2008 #
Running 1:08:00 [1] 8.5 mi (8:00 / mi)
recovery day. feel pretty good after last night workout and only 12 hours of recovery. did fairly well even on the long uphill.
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 40:00 [2]
all the more time to lift. Did single leg extension, inclined bench press, shoulder press, dumbbell curl, rows, leg curls on the ball, lunges, single leg press, sit ups, push ups, etc.
Note
Massage time moved for this week so no range time last night.
Tuesday Mar 11, 2008 #
Running warm up/down 22:00 [1] 2.5 mi (8:48 / mi)
did some stretching time not added.
Running intervals 29:00 [4] 4.0 mi (7:15 / mi)
ran 2 X 200's in 40, 40, 400m in 81, 2 X 1200 in 434, 434, 3 X 400 in 81, 82, 82 4 X 200 in 40, 39, 40, 41. not the order I planned to run these in just had an opportunity to run with others at times so went with the group. lost time when could not get around people in lane 1, just during a race not allowed to tell someone to move over so I just go around. Not bad since this is a little more extensive speed workout though the weather was really good. also practiced going into prone shooting after finishing. extra time for recovery laps, waiting for a group or letting people pass before going. kept myself moving always.
Shooting 15:00 [1]
dry fire. Not enough time to run at the track and go to the range.