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Tuesday, 1 November 2016

Diet & Exercise update - Weeks 34 & 35

I came down with the 'flu a couple of weeks ago, and I'm still getting over a persistent cough. So my daily step count was below my target for the past couple of weeks, and I also didn't go to the Thursday evening 'social' squash comp (the hour of squash with the family on Sunday was hard enough while having the 'flu). I also still haven't managed to completely eliminate 'junk' food from my diet, or avoid buying confectionery when I go grocery shopping. So not too much progress on the 'diet' side of things.

I've started going again to target shooting (air pistol) at my local club again on Saturday mornings (I hadn't been since the beginning of the year), and I entered a couple of local competitions during the past month. I scored around 515-520 at the club shoots and the state championship, so my initial goal is to get back to my old 'A grade' standard (of 20+ years ago) and I aim to be shooting around 540-560 by the end of this year.

I set up my old SCATT training system (fortunately I still have a desktop computer that has a serial port, and could install a more recent version of the SCATT software that still supports the old SCATT hardware) so I can do some regular 'dry fire' practice in the evenings. I will also need to start doing some conditioning training (5BX every evening would be a good start), and do some regular weight training with light weights and high reps to improve my AM (arc of movement). If I improve enough to be regularly shooting 550+ again at competitions (which would be good enough to get me into the 'finals' of most events), I'll think seriously about upgrading my air pistol next year. I'm currently still using the old Feinwerkbau model 100 that I bought in the early 1980s, so upgrading to a new Stery EVO 10 would make sense (and look less ridiculous at competitions) once my scores are back to 'A grade' standard. While the cost of a new target air pistol is fairly modest (~A$3400), it will be a hassle to get the required paperwork from the state firearms registry, and to fabricate a part to mount the SCATT sensor onto the new pistol. I also no idea how I will manage to find the time to resume working on my part-time PhD in 2017 and fit in daily target practice - but not watching any more TV in the evenings will be a good start!

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 30       39.2       53.2     31.7    119.6      3,499     91.6      9,685
Week 31       38.8       55.2     30.5    126.6      3,820     92.3      7,111
Week 32       35.8       58.5     27.1     96.3      3,223     93.2      7,746
Week 33       51.1       60.9     25.6    120.2      3,747     93.9      8,214
Week 34       50.9       63.7     21.4    115.6      3,353     94.2      9,071
Week 35       33.3       63.0     22.2    118.9      3,434     94.6      9,149

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