Running

I went for a lighter run today, no puking, yet...
I did the first 450m (street length, road to road according to Google maps, so it's kinda rough I guess) in 1min 57s, it starts with a uphill incline before a decline into a dip and a slight incline back up.
I did the return leg at the other side of the block after walking up the side of the block to cool down (220m walk), before the other 450m leg in 2min 11s, this time it starts with a long incline before a short decline to the road.
I walked again the side block, 230m, before running from the end of the street to my house, 200m, in 54s, which, is half incline, half decline.

So tired... my chest was hurting (not just my lungs, but like, pulsing in my sternum), but my legs weren't so bad I think because I wasn't doing it in one solid block. Time wise, thats roughly 2min 3s for a 450m block on average, which is still a good ways away... Just got to keep running I guess.

Some thoughts.

I had some thoughts, and decided to post on my life blog instead of here, but it is related to my shooting.

http://flehrad.blogspot.com/2011/02/current-drives.html

Friday 4th February 2011

@SOPA

Hot, wind gusts coming up.

3x 12 arrow ends @ 90m, 122cm unscored

6x 6 arrow ends @ 90m, 122cm scored

6x 6 arrow ends @ 90m, 122cm scored

7x 6 arrow ends @ 70m, 122cm unscored.

Total 150.

It was a pretty terrible session with the wind coming up kicking around.  Was still tired and sore from shooting over the last week, was just in general not going so well.

The two scored lots of 90m were 210 and 207.  Pretty ordinary at best.

Thursday 3rd February 2011

@ SOPA

Hot and humid, bright at times with darker cloud cover periods, periods of light to medium wind gusts.

3x 12 arrow ends @ 90m, 122cm unscored

3x 12 arrow ends @ 90m, 122cm scored

2x 72 arrow QRE rounds, shot in 12 arrow ends @ 70m.

Total 216.

Not much to comment in regards to todays shooting, was fairly mediocre, had some good solid shots but also quite poor releases.  Ups and downs.

90m scored round:

1) 9 8 8 8 8 8 7 7 5 4 4 3 = 79

2) 7 6 6 6 5 4 4 4 3 2 M M = 47

3) 8 8 7 7 6 4 3 3 3 2 1 M = 52

Total 178

QRE rounds

1.

1) X 10 9 9 7 7 7 7 6 6 5 2 = 85

2) 10 9 8 8 7 7 7 6 6 5 4 4 = 81

3) 10 10 9 9 9 8 7 7 6 6 6 5 = 93 (269)

1) 9 9 8 8 8 7 7 7 6 5 4 2 = 70

2) X 10 9 9 9 7 7 7 6 6 4 4 = 88

3) 9 9 8 7 7 7 7 6 5 3 3 = 80 (238)

Total 507

2.

1) X 10 9 9 9 9 9 9 8 8 7 7 = 104

2) 10 9 9 9 9 9 8 8 7 7 7 7 = 99

3) X X 10 10 9 8 8 8 7 6 5 4 = 95 (298)

1) 10 10 9 9 9 8 8 7 7 6 6 6 = 95

2) 10 10 10 9 9 9 9 8 8 8 6 5 = 91

3) 10 9 8 8 7 7 7 7 6 6 5 4 = 84 (270)

Total 568.

Need to work on consistency in everything.

Tuesday 1st February 2011

@ St Pauls

HOT, Bright, a little gust of wind now and then. Very dry.

3x 12 arrow ends @ 90m, 122cm unscored

3x 12 arrow ends @ 90m, 122cm scored

3x 12 arrow ends @ 70m, 122cm scored

6x 6 arrow ends @ 50m, 80cm scored

1x 6 arrow end @ 30m, 80cm unscored

6x 6 arrow ends @ 30m, 80cm scored

Total 186.

Shot a practice FITA90m today, with exception of one end at 30m to obtain sight settings for the new bow weight.

Scored a 235, 277, 284 and 332 respectively for a 1128 total.  Up 125 points from my last practice FITA90 in August of last year.  Plenty of space for improvement.  I dropped 10 points at 50m with a miss from a shonky release, otherwise it was pretty decent I felt.

For 90m and 70m, since I shot them in 12 arrow ends, I could probably have done a little better if they were shot as 6 arrow ends.  That said, won't know until I repeat it in 6 arrow ends.  Overall  Iwas pretty happy with it, and had a good afternoon in the terribly high heat.

Minimum Fitness Requirements

So, for men, we need to run a 2.4km run in 10.16 minutes (I'm not sure if it means 10 minutes and 6 seconds, or 10 minutes and 16 seconds), which is quite a cracking pace.  From the reports, there was a few people who failed the requirements during the two rounds of fitness testing held over the weekend.  Of course I'm not entirely sure how it affects their chances of being on whichever teams they hope to be on....

So, I guess I have to start to run as well.  According to google maps, the loop around my block is a 1.4km distance.  So, goinog by that, I would have to do 1.7x my block loop for the 2.4km run.  It'd be easier to just do two laps for the extra distance.

With my calculations,   that comes to roughly 237m/min (rounding up), so for a 2.8km loop, I'd be allowed to have 11.8 minutes.

I took  my first run this morning and it was quite a painful experience.  It's been a few months since I did a run at all, and while I could boast a 9:12 mile (1.6km) thats obviously not a 10.16 2.4km.  So, timing myself, I managed a 1.4km single loop in 7:09.  That comes down to 197m/min.  It's a good 40m/min off, not to mention, if I managed to make the pace, I need the stamina to actually survive a second lap.  I did manage the run without breaks though I'm sure I slowed down at a few spots so thats definitely not good at all.  Converting the time into a 2.4km run brings me to 12.18minutes, so a good 2 minutes off the mark.  Yipes.....  I personally really hate running.... ~sigh~.

EDIT:
So, that run was a bit harder on me than I expected.  After I finished posting, I ended up throwing up too.  -_-;  oooooohboy this is going to be tough...

Monday 31st January 2011

@ SOPA

Very hot, odd breeze but not of note, very bright.

3x 12 arrow ends @ 70m, 122cm unscored

3x 12 arrow ends @ 70m, 122cm unscored

3x 12 arrow ends @ 70m, 122cm scored

3x 12 arrow ends @ 70m, 122cm scored

1x 12 arrow end @ 60m, 122cm unscored

1x 12 arrow end @ 40m, 122cm unscored

1x 12 arrow end @ 50m, 122cm unscored

Total 180 

I wound in my bow 2 turns today on both limb bolts as I felt that I was at the stage where I could still maintain my control of the shot while continuing to improve and increase my strength and shooting fitness.  My bow scale is a peice of junk and before winding in it measured 40lb, and after winding in, it measured 40lb.  Lucky for me, at SOPA they had an Easton Bow Force Mapper, a really fantastic device, and I clocked in a 44.8lb, 44.5 and 44.8lb measurements on three draws, so its safe to say, I'm drawing about 44.5lb at least.  I find this a little surprising as my draw length is pretty much smack on 28" (my shafts are 704mm (27.7") + nock and point), and with 42lb limbs, with them bottomed out, I'd expect them to be lower than 42lb, and with two turns in, they're around the middle of the range, so would be at 42lb.  In any case, I wasn't super concerned so long as my arrows grouped nicely and I could shoot it well.

I put down 72 in 12 arrow lots (with a water break every 3 ends) to set a new sight setting, and was grouping pretty well.  I wasn't feeling tired on the draw arm, but my bow shoulder on the anterior deltoid was getting tired from the 12 arrow ends.  After this I shot a 72 arrow QRE practice still in 12 arrow ends, and ended up with a 278 and 291, for a 569, so I was really happy with that considering with 12 arrow ends, the concentration and fatigue related issues, I still shot as well as my current best actual QRE (vs the 605 practice QRE on Saturday).

After this, I completed the session by putting down an end of 12 at 60, 50 and 40 meters for settings to use on the Canberra/FITA900 events in the coming fortnight.

One thing to note as I was getting tired, was seeing the drop of my shooting group from the gold ring down to the 7 ring when I was letting my arm drop.  Upon focusing with the intent to keep my arm up through the followthrough, the group returned to its proper height position centered in the gold.