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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: zerfas

In the 7 days ending Mar 28, 2009:

activity # timemileskm+m
  Shooting3 4:15:00
  Orienteering3 3:48:59 11.34(20:12) 18.25(12:33) 37011c
  Running4 1:59:00 14.0(8:30) 22.53(5:17)
  Weightlifting1 45:00
  Biathlon1 17:00 2.0(8:30) 3.22(5:17)
  Total7 11:04:59 27.34 44.0 37011c

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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.

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 #

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.

Monday Mar 23, 2009 #

Shooting 2:00:00 [1]

Thought the gun was dirty so cleaned it and this was a mistake. It was shooting great should have just left it alone. Took 60 rounds to finally zero it and I never shot all that well considering how it has been going lately.

Sunday Mar 22, 2009 #

Orienteering 1:30:00 [1] 7.0 km (12:51 / km)

Tried to cut straight through the woods to number one and this was a disaster took 20 mins to find the first control. Took 31 mins to find the first five controls so went to number 20 next, 13, 14, 15 which went well. After leaving 15 saw horses so went north on the trail thought I could just run around which added all kinds of distance so went to number 10, 19, 15. Since the first five went so bad tried it again so back to 1-5. Only a little bit better. After finding number one with Nadim turned my back to let him run ahead so I just would not follow waited until I no longer heard footsteps and waited a bit longer. No idea why today it was SO difficult. The control bags were just the minis so could not see them from long distances like I usually do. Went from 13 to 14 in 2:30 and 14 to 15 in 2:30.

Orienteering 14:30 [1] 1.65 km (8:47 / km)

Picked up first five controls this time went after number one by using the road and trail and found it in 4:30 versus 20 mins. Ended up much better this time, but after three tries it was probably time for me to get it right. Kept watch running putting the minis on my arm and running with them all. At least I moved better in the woods. Good practice set up by Jon Torrance.

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