Training Plans and Logs

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2016 Training Log

If you don't write it down, it never happened.

w/c Monday 4th July 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT 30 shots 30 shots - 30 shots 30 shots - - 120 shots
Running 8k 8k 19k 5k - 8k 25k 73k
Visualisation - - - - 10 mins 10 mins 10 mins 30 mins
PT - 15 mins - - 15 mins - - 30 mins
Livefire - - - 12 shots 22 shots 42 shots 43 shots 119 shots

Notes:
  • Another afternoon of faintly mediocre SCATT after a very decent shoot at 1,000 yards this AM. Not quite sure what to make of it, so not going to worry about it. As it gets better successively, it's almost certainly me and not something environmental.
  • SCATT not all it might have been after the weekend of livefiring, but suspect that this is just a reaction to moving from uneven grass firing points back onto a perfectly flat floor. Saw improvement over the shoots.

SCATT File Links:

w/c Monday 27th June 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - - 40 shots - - 40 shots
Running - - 5k 13k 5k 16k 20k 59k
Visualisation 10 mins 10 mins - - 10 mins - - 30 mins
PT - - - 15 mins 15 mins - - 30 mins
Livefire - - - - 20 shots 47 shots 42 shots 109 shots

Notes:
  • Overall not a bad week's training and competing. Got some SCATT and other bits it and won CWG trial 2. Job done.
  • Getting on a plane to the UK on Tuesday night so may not be an incredible training week, but I'm really looking forward to being back in summer and having the opportunity to get some livefire done.

SCATT File Links:

w/c Monday 20th June 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT 20 shots 20 shots - - - 40 shots 40 shots 120 shots
Running 12k 10k - 13k - 22k 10k 67k
Visualisation 20 mins 20 mins 10 mins 10 mins - - - 60 mins
PT - - - - 15 mins - 15 mins
Livefire - - - - - - - -

Notes:
  • Probably my most sustained week of training yet, even if I did only get around to doing one phys session. Some decent SCATT shoots (and some less good ones during an experiment I have been running, but that is to be expected.)
  • A good Saturday run and SCATT session in the evening.
  • A sensible start to the week: 20 mins visualisation on the train to/from work, 20 good shots on SCATT and a decent 12k run. Not doing any phys as it's 22:25 and I'm full of spag bol for dinner. Planking would result in barfing.
  • A good training Tuesday also. Despite a miserable day at work, I got a decent 10k run in, shot 20 shots on a SCATT and did some visualisation on the train in to work. I also managed to attach my SJCAM to my foresight to video my shooting from another angle; result was good but not in the best position as I was worried about it falling off if I fiddled about too much.

SCATT File Links:

w/c Monday 13th June 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - 30 shots - - - - 50 shots 80 shots
Running 10k 10k 10k 10k - 18k - 58k
Visualisation 20 mins 10 mins 10 mins - 10 mins - - 50 mins
PT - 15 mins - - - - 15 mins 30 mins
Livefire - - - - - - - -

Notes:
  • Let's try a little harder this week, shall we?
  • Not an auspicious start to the week's SCATT. Felt a bit pulsey and not particularly great results. Still, it can only get better and I did maintain focus well. Onwards and upwards.
  • Ended up being a not bad week after a bit of perseverance on Sunday evening. I've had problems with pulse beat throwing shots high left (I do not consistently shoot between heartbeats so it would seem!) and after some fiddling, I think that I may know one of the contributing factors. I'll run a test on this next week to be sure.

SCATT File Links:

w/c Monday 6th June 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - - - - -
Running 10k - - - - - 13k 23k
Visualisation - - 10 mins 20 mins - - - 30 mins
PT - - - - - - -
Livefire - - - - - - - -

Notes:
  • An utterly terrible training week. A combinaion of work, terrible weather, family parties and poorly children has completely wiped me out.

SCATT File Links:
  • None.

w/c Monday 30th May 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT 20 shots 10 shots - - - - - 30 shots
Running 12k 10k - 10k - - 15k 47k
Visualisation 10 mins 20 mins - 10 mins 10 mins - - 50 mins
PT - - - - - - -
Livefire - - - - - - - -

Notes:
  • I'm going to try an interesting variation on the aerobic training I've been doing recently and try a thing called Maffetone training. It's essentially low-heart-rate aerobic training with no anaerobic training component. As I'm not training for any running events at the moment, it seems like a good time to give it a try. It's also supposed to be less stressful on the cardiovascular system and musculoskeletal systems.
  • Aborted Tuesday evening's SCATT session after only 1 string of 10 shots. Didn't feel quite right, and a bit jittery, so decided to leave it there.
  • Again, not a great week for training. My younger son was taken into hospital, which rather blew all other plans to pieces. Fortunately, he appears to be on the mend and is back at home now. Onwards and upwards.

SCATT File Links:

w/c Monday 23rd May 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - 30 shots 30 shots 30 shots - 90 shots
Running - 10k - - 9k 10k 10k 39k
Visualisation - 10 mins 20 mins - 10 mins - - 40 mins
PT - - - - - - - -
Livefire - - - - - - - -

Notes:
  • Another crap week for phys *sigh*
  • On the other hand, I was having a problem with pulse beat last week which I've now sorted. My left elbow was too far under the rifle, with the result that my position was collapsing slightly and my sling was pulling across the brachial artery (hence the pulse beat.) I've now fixed this and it has all come back together.

SCATT File Links:

w/c Monday 16th May 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT 20 shots 20 shots 30 shots - - - - 70 shots
Running 10k - - 10k - - 20k 40k
Visualisation 20 mins - - 10 mins 10 mins - - 40 mins
PT - - - - - - - -
Livefire - - - - - - - -

Notes:
  • Another so-so week, mostly as the result of my son breaking his collarbone at the weekend and three hours spend in A&E in Rotorua! Fortunately he's OK and I'll get a chance to catch up on SCATT etc...

SCATT File Links:

w/c Monday 9th May 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - 20 shots - - 70 shots 90 shots
Running - - 8k - - - - 8k
Visualisation 10 mins 10 mins 10 mins 10 mins - - 20 mins 60 mins
PT 15 mins - - - - - - 15 mins
Livefire - - - - - - - -

Notes:
  • All set up to go for a mid-afternoon run on Tuesday when another cockup at work means no run for me again. Bugger. This is getting daft.
  • My working life is preventing me from training. The priority order is SCATT > Rehearsal > Running > Phys, so I'm getting unfit. On the other hand, while my professional life is turning to ratshit my SCATT is about as good as it has ever been, as I've started using Lanny Bassham's Mental Program approach again, which seems to help greatly.

SCATT File Links:

w/c Monday 2nd May 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - - - - 110 shots 110 shots
Running 8k - - - - - - 8k
Visualisation - - - 10 mins 10 mins - 10 mins 30 mins
PT - 15 mins - - - - 15 mins 30 mins
Livefire - - - - - 31 shots - 31 shots

Notes:
  • Very lazy week on the running and phys side, mainly because I'm still knackered after my little trip around the world.
  • Shot a 2+10 @ 300, 500 & 600 postal match for Clevedon. Not a great score overall 147.18 but was quite pleased with a 49.9 at 500x and a 50.4 at 600x.
  • Rescued a lazy week on SCATT today with a couple of decent sessions trying out a few new things. After much experimentation, I have discovered that the best top for shooting is my old knitted Sauer top that smells terrible and that I get less pulse beat with my sling slightly further round to the outside of the arm than I have been using.

SCATT File Links:

w/c Monday 25th April 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT 30 shots - - - - - - 30 shots
Running 5k - - - 10k - 10k 25k
Visualisation - - - - - - - -
PT 15 mins - - - 15 mins - - 30 mins
Livefire - - - - - 60 shots 49 shots 109 shots

Notes:
  • Going to be a difficult week because of travel. But on the other hand, there will be some live fire at the end of it.
  • As predicted, not a good week for training but did OK in the first of the Welsh Commonwealth Games trials.

SCATT File Links:

w/c Monday 18th April 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - 20 shots - - - - 40 shots 60 shots
Running - - 10k 7k - 5k 23k 45k
Visualisation 10 mins - - - - - - 10 mins
PT - 15 mins - - - - - 15 mins
Livefire - - - - - - - -

Notes:
  • Back on the wagon!
  • Feeling much better than last week, but still not managed to get that much training in because of work unfortunately.

SCATT File Links:

w/c Monday 11th April 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - - - - - -
Running - 5k - - - - - 5k
Visualisation - - - - - - -
PT - - - - - - - -
Livefire - - - - - - - -

Notes:
  • Thoroughly crap week on the training front largely owing to my being sick as a dog, and a bloody difficult week at work.
  • One positive. I ran 18:54 for 3 miles on Tuesday evening, which works out at a 19:45ish 5k which is a massive PB
SCATT File Links:
  • SCATT-free week!

w/c Monday 4th April 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - 20 shots - - - 30 shots 30 shots 80 shots
Running 6k - 6k - 10k 10k 14k 46k
Visualisation 10 mins 10 mins - - - - - 20 mins
PT - - - - - 15 mins 15 mins 30 mins
Livefire - - - - - - - -

Notes:
  • Work's being a sod again, with a huge amount to do before the planned go live. Still, I have managed to get some training done.

SCATT File Links:

w/c Monday 28th March 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - - - - 40 shots 40 shots 80 shots
Running - - 5k 11k 9k - 25k 50k
Visualisation - - 10 mins 10 mins 10 mins - - 30 mins
PT - - - - - - - -
Livefire - - - - - - - -

Notes:
  • This week is going to be a pig of a week unfortunately. Work is starting to get even more manic as my project is approaching go live.
  • Not a bad week for training generally, but really poor on the phys.

SCATT File Links:

w/c Monday 21st March 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - 20 shots - - 20 shots 20 shots 60 shots
Running - 14k - - 10k - 20k 44k
Visualisation 10 mins - 10 mins - - - - 20 mins
PT - - - - 15 mins 15 mins 15 mins 45 mins
Livefire - - - - - 23 shots - 23 shots

Notes:
  • Overall an OKish week, even if I was a bit slack on the visualisation (I usually do this on the train on the way into work, but ended up driving a lot) and the SCATT.
  • Shooting livefire was great but although I did get reasonably good groups, I wasn't entirely happy with the way the rifle felt to hold on the firing points. I shot a 50.7 at 500x and a 50.4 at 600x.

SCATT File Links:

w/c Monday 14th March 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - 20 shots - - 20 shots 20 shots 20 shots 80 shots
Running 4k - - 11k - 5k 7k 27k
Visualisation - 10 mins 10 mins 10 mins - - - 30 mins
PT - - - - 15 mins 15 mins - 30 mins
Livefire - - - - - - - -

Notes:
  • Generally an OK week; although not quite fitting it all in yet so more effort required.
  • Running - Getting back into the swing of it, but doing two races hard in a row at the end of Feb and the start of March wasn't too clever. The Riverhead Rampage last weekend was supposed to be a gentle long run, but when the gun went off the red mist descended. hey ho.
  • Phys - I suck at going to the gym regularly so I'm doing bodyweight exercises like press-ups, situps, squats, dips etc... I really need to get into the habit of doing these regularly.

SCATT File Links:

w/c Monday 7th March 2016

Training Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
SCATT - - 20 shots - 20 shots - 30 shots 70 shots
Running - - - - - 22k - 22k
Visualisation 10 mins - 10 mins 10 mins 10 mins - - 40 mins
PT - - - - - - 15 mins 15 mins
Livefire - - - - - - - -

Notes:
  • Running - I'm still recovering from my 50 miler on 27th Feb, so will probably only reach about 32k this week.
  • A slightly lazy week; although I did finish sanding and painting the hall, which looks fantastic, and came 16th out of 126-ish runners in a trail half marathon so I don't feel like a total loser.

SCATT File Links:

4 comments:

  1. SurreyRed30 May 2016 at 08:45

    Hi Gareth, have you considered recording a longer time period, so you can capture your approach to the target ?

    ReplyDelete
    Replies
    1. Gaz Morris31 May 2016 at 12:46

      Hi Tim,

      I've not done this so far, but I've never really felt the need. From the traces where I get the shot away quickly enough, I generally approach from between 6:30 and 7:30 and rise straight to the NPA. The traces generally appear as gentle curves with few spikes.

      I'm curious though, what extra value would this add, or what else would you expect to see?

      Thanks,

      Gaz

      Delete
    2. SurreyRed2 June 2016 at 20:53

      Hi Gaz,

      I had a couple of coaching sessions with Mike Babb who was a strong advocate of having a consistent line of approach to the target - as you say, from about 7:00. His view was that this was critical to success.
      The value of extending the trace would be to check that the line of approach is consistent.
      My interpretation of why this is important is that it demonstrates consistent position/hold and especially that your natural alignment is spot on.
      Certainly I've found it very useful when using scatt as a training aid for trainees who often approach the target from different directions shot by shot.
      Cheers.
      Tim

      Delete
    3. Gaz Morris20 June 2016 at 11:27

      Hi Tim,

      Mike's a great shooter and now that you've explained his advice, I understand where you're coming from. I definitely agree that an inconsistent approach is a good sign that something is amiss.

      As I say, when I get the shot away quickly enough the approach tends to be pretty consistent but it would be good to extend the recording time a bit to verify that this is consistently the case. I'll have a crack at this week and see what results I get

      Cheers,

      Gaz

      Delete