Had a pretty good week diet-wise, averaging 1,268 kcals/day. It was also ketogenic (averaging 10.0% cals from carbs) and reasonably high protein (averaging 131g/day). My sodium intake was still quite high (averaging 3097 mg Na/day), so this week I'll cut back a bit on eating packaged ham and roast beef as a 'snack' in the afternoon and aim to eat more plain, grilled beef and chicken for dinner instead. My weight during the week dropped from around 89 kg to around 86.8 by the end of the week, and this morning my weigh-in was 85.7kg (the lowest since 2001!) and about 13% body fat. I can feel a 'six pack' in my abs, but I still have about 0.5 cm of layer of subcutaneous fat covering my abs, and the skin is fairly loose, so I certainly don't have a visible 'six pack' as yet. Once I get down to 80kg (and around 10% body fat) I'll slightly increase my daily carb intake (by having porridge for breakfast and having some fruits and more vegetables at dinner time) to achieve a more 'balanced' macro ratio, and my caloric intake to a level suitable to maintain my weight and also accommodate a gradual addition of lean mass via ongoing weight training.
I didn't go to the gym at all last week, as DS1 and I decided to avoid the gym until it is clear that the spread of coronavirus in Australia has likely been well contained (ie. no new cases for a week). Meantime I'm just doing my walking, 5BX in the evening and doing a little bit of weight training at home. There's just been a 13th case confirmed in Australia, but apparently that was someone that came back from a tour of China that visited Wuhan, so there don't seem to be many new cases transmitted person-to-person within Australia, so I'll probably start going back to the gym this coming Friday.
I ended up missing my second Kendo lesson last Saturday as I was stuck in a queue to hand in the registration plates of the unregistered Jaguar I had to sell to a parts dealer last week. I'll have to pay to get new plates made with that rego number if I get another S-type Jaguar some time in the future, but at least I should be able to get the same rego number again. After dropping in the rego plates I drove out to Horsley Park Gun shop to purchase a new .22LR CZ455 rimfire that I'll use for benchrest target shooting at the local 25m range where I currently do 10m air pistol target shooting on the weekend. Once I've completed the series of Saturday morning beginner Kendo lessons I'll switch to attending the Wednesday night Kendo sessions, and do gym on Mon, Fri, Sun instead of Mon, Wed, Fri. That way I'll be able to go more regularly to air pistol on Saturday mornings with DS1 and DS2. I'll start doing benchrest rimfire shooting at another target shooting club that operates on the same 50m range on Sunday mornings.
I didn't do much walking on the weekend, and yesterday didn't reach my 10,000 step target, so I'll have to make sure I get in some extra walking for the rest of this week. I had a routine blood test done last week, so it will be interesting to see how my cholesterol etc. levels have been affected by the months of weight loss and increased activity/exercise.
Averages for last week were:
Fibre: 11.2 g/day
Carbs: 10.0 % of cals
Fat: 45.4 % of cals
Protein: 131.2 g/day
Sodium: 3,096.7 mg/day
Weight: 88.1 kg
BMI: 28.8
Steps: 7,959 steps/day
Sleep: 6.0 hrs/night
Body Fat: 17.4 %
Gym sessions: 0
WT Reps: 0
WT volume: 0 kg
Treadmill: 0 mins
Subscribe to Enough Wealth. Copyright 2006-2020
Showing posts with label Target shooting. Show all posts
Showing posts with label Target shooting. Show all posts
Wednesday, 5 February 2020
Tuesday, 4 February 2020
Net Worth: January 2020
My estimated NW increased by $60,194 (2.46%) during January to $2,502,382, due to the strong gains in Australian and global equities markets, which flowed on to the valuation of our SMSF investments. House equity valuation didn't change as there was no updated monthly sales data available when I did my monthly estimate of our house valuation (other reports suggest that the Sydney real estate market continued to improve). My NW hit the $2.5m mark for the first time, which helped mitigate the disappointment that my S-type Jaguar had to be written off as the Jaguar 'specialist' service center couldn't fix the problem with the electrical system (ended up selling the car to a parts dealer for $500, after buying it for $8,000 and spending about $2,500 trying to repair it when it broke down).
This month I had to pay the $42,452 'stamp duty' on the $1m off-the-plan unit that won't be completed until 2023 and I also paid $3,500 for the next uni term of my Masters course (which I paid using my 'portfolio loan'), and I also bought about $1,000 of 'toys' (a cheap $210 kayak to use when I'm at the lake house, some gym clothes and annual gym membership pre-payment, and a $600 .22LR CZ455 rifle to do some benchrest target shooting on the weekends), so I'm more than tapped out in terms of cash flow this month. Seems that I'm asset rich and cashflow poor and will need to clamp down on spending too freely on 'wants' - which is probably good practice for when I retire...
Fortunately I *should* get paid my annual bonus (around 10% of salary) during February, which will help pay this month's credit card bills! If I ever get around to lodging my 2018 and 2019 tax returns I should also get a tax refund (I sold some shares in 2018 and probably made some capital gains (still trying to find all the DRP and purchase details from back in the 1980s!) but I also had quite a few tax deductions, so should get some of my PAYG tax refunded).
Subscribe to Enough Wealth. Copyright 2006-2020
This month I had to pay the $42,452 'stamp duty' on the $1m off-the-plan unit that won't be completed until 2023 and I also paid $3,500 for the next uni term of my Masters course (which I paid using my 'portfolio loan'), and I also bought about $1,000 of 'toys' (a cheap $210 kayak to use when I'm at the lake house, some gym clothes and annual gym membership pre-payment, and a $600 .22LR CZ455 rifle to do some benchrest target shooting on the weekends), so I'm more than tapped out in terms of cash flow this month. Seems that I'm asset rich and cashflow poor and will need to clamp down on spending too freely on 'wants' - which is probably good practice for when I retire...
Fortunately I *should* get paid my annual bonus (around 10% of salary) during February, which will help pay this month's credit card bills! If I ever get around to lodging my 2018 and 2019 tax returns I should also get a tax refund (I sold some shares in 2018 and probably made some capital gains (still trying to find all the DRP and purchase details from back in the 1980s!) but I also had quite a few tax deductions, so should get some of my PAYG tax refunded).
Subscribe to Enough Wealth. Copyright 2006-2020
Sunday, 1 January 2017
Diet & Exercise update - Week0 2017
I managed to avoid overeating too much during the xmas break, so I'm starting 2017 about 10 kg lighter than at the start of 2016 (but about 10 kg more than where I got to mid-way through the year). My best weight was achieved around the time we went skiing and I did the City2Surf last August, but since then I've been very slack about sticking to my diet plan, and the weight has slowly been creeping up again. So far in 2017 I haven't eaten any junk food - so the trick will be to continue that throughout 2017 (and the rest of my life)!
We drove up to the lake house on Christmas Day, and spent a few days relaxing with my parents. The boys there with my parents for a couple more weeks, while DW and I go back to work on Tuesday. We'll drive up again next weekend, and then we'll collect the boys the following weekend and bring them back to Sydney.
I didn't do any target shooting practice or much walking while at the farm - it was too hot to go for long walks in the day, and there were a few too many mosquitos about for a pleasant evening stroll. But I did chop down some lantana and I spent a couple of hours on the tractor slashing one of the paddocks. We also did some gold fossicking in a local state forest (didn't find any gold in the samples of dirt we collected), so at least I got a bit of exercise while at the farm.
As today is the first of Jan I'll make sure I reach my daily step-count goal of 10,000+ steps/day, and also make sure I do my daily 5BX and do some SCATT air pistol training before midnight.
Subscribe to Enough Wealth. Copyright 2006-2017
We drove up to the lake house on Christmas Day, and spent a few days relaxing with my parents. The boys there with my parents for a couple more weeks, while DW and I go back to work on Tuesday. We'll drive up again next weekend, and then we'll collect the boys the following weekend and bring them back to Sydney.
I didn't do any target shooting practice or much walking while at the farm - it was too hot to go for long walks in the day, and there were a few too many mosquitos about for a pleasant evening stroll. But I did chop down some lantana and I spent a couple of hours on the tractor slashing one of the paddocks. We also did some gold fossicking in a local state forest (didn't find any gold in the samples of dirt we collected), so at least I got a bit of exercise while at the farm.
As today is the first of Jan I'll make sure I reach my daily step-count goal of 10,000+ steps/day, and also make sure I do my daily 5BX and do some SCATT air pistol training before midnight.
Subscribe to Enough Wealth. Copyright 2006-2017
Friday, 2 December 2016
Diet & Exercise update - Weeks 38 & 39
Well, I haven't been doing too well with my diet and exercise since the last post. While I managed to cut back slightly on my consumption of confectionery, I haven't yet managed to eliminate it completely and stick to my daily diet plan, so my weight has been creeping up again. I usually start out well enough each day, sticking with my planned breakfast and lunch items, but I'll then have a 'snack' while shopping or preparing dinner, and then also browse on confectionery after dinner while watching TV. My 'plan' is always to only have some fruit after dinner as dessert, and then to avoid snacking until bed time. The trick is to work out how to stick to my plan! Since it is too hot and humid to go for a long walk at lunchtime, I need to start going for an evening walk after dinner. While I've been doing an hour or so of air pistol 'dry fire' training using my SCATT most evenings, I haven't started doing daily 5BX.
To make my SCATT training sessions more productive, I decided to try the 'kindergarten' training method outlined by Anatoliy Piddubnyy. I wrote out a 'script' for a single 1-minute 'shot' sequence, and dubbed the narration on top of a free classical track (Handel's 'Andante' from the 'Water Music'). Initially I was going to record the narration myself, but after getting poor recordings using a cheap USB microphone I decided to use a free online text-to-speech app to simply create a suitable MP3 file. Loading the two MP3 files into audacity was very simple, and it only took a few moments to edit out some unwanted parts of the narration and replicate it 10-times to create a recording for a 10-minute, 10-shot 'card', followed by a 3-minute rest, all accompanied by a loop of 3-minutes of Handel. I was initially going to create a 90-minute track for an entire 60-shot 'match' training session, but after trying out the 10-shot 'card' track I decided it was better to simply re-play that track for every 10-shot 'card'. That way it is a lot easier to take a break between 'cards', and to have amply time to get back into position and check my natural aim before starting each 10-shot sequence.
The first evening I tried using the 'kindergarten' method with my home-made sound track it seemed to work quite well - I got nearly all 9s and 10s, and only had one 'wild' shot (an 8) out of my 40-shot training session. However, the second night I tried training with this track I tried being a bit 'flexible' about adhering to the exact timing of the commands, and ended up holding my aim too long and getting five bad shots out of 40 (4x8s and a 7). So, I'll probably have to create a modified version, as the timing of some parts of each shot isn't quite right. Once I get the sound track exactly the way I want it, I'll use it for daily SCATT training sessions for a couple of months and see if I can consistently shoot 95+ on every 'card'. Currently I'm shooting between 89-96 for each 'card' of ten shots while SCATT training at home, although I tend to not shoot as well at the club on Saturday's, or when at a competition. Hopefully with enough training my shot timing will become 'second nature' and I'll be able to consistently shoot as well at competitions as I do in training.
At the moment the SCATT traces are showing my natural AM (arc of movement) when I initially 'take aim' is a 'random walk' lying mostly within the '9-ring', and then tightens up as I commence my trigger release ('squeeze'). Using the sound track for training helps my shoot within 5-10 seconds of 'taking aim', rather than holding way too long waiting for my aim to be 'perfect'. Currently the SCATT results show that around 35%-40% of the final second of the trace before my shot fires is falling within the 10-ring, which matches with my result of getting slightly less than a 50:50 mix of 10s and 9s. I still need to avoid holding too long and trying to 'force' a bulls-eye - which sometimes works, but is almost as likely to result in a 'wild' shot of an 8 or a 7.
My initial training goals are:
1. Habituate a natural 'rhythm' for taking aim and releasing a 'surprise' shot within 5-10 seconds of taking aim. This should help eliminate any shots that are worse than a '9', and, based on my current AM, should result in a score of around 550-570 for a 60-shot match (averaging around 92-95 per card, and eliminate any 'card' scores below 90).
2. Add daily 5BX and light weight training (and loose more weight!) to improve my overall fitness, muscle tone and core strength. This should (hopefully) improve my natural AM ('arc of movement') over the next couple of months - ideally my SCATT traces should end up mostly lying with the 9.5 region. And should (theoretically) improve my 'card' average to around 94-97, and result in 'match' score of around 565-575. My SCATT traces should improve to around 50%-60% of the final second falling with the 10-ring.
3. Use mental rehersal and regular training to develop 'muscle memory' and make the shot timing 'second nature'. This should enable me to reproduce my training session performance during club shoots and local competitions, and get my 'live fire' match scores up around 550-560. My last two weekend club shoots were both in the mid 530s, so I still have a way to go to translate my SCATT results into live scores of 540-550+.
Depending on how much I can improve my shooting through regular training and improved fitness, I'm hopeful that I *might* be able to get a competition score in the 'top ten' during 2017. To achieve that goal I'd need to shoot around 565-575 in a 'sanctioned' (nationally recognized) match, based on previous national 'top ten' scores:
Range of 'Top Ten' score in Mens 10m Air Pistol in recent years:
2016: 568 - 579
2015: 568 - 578
2014: 569 - 577
It is somewhat depressing to realize that these national 'top ten' scores generally would not even be good enough to make the final of an ISSF 'world cup' in Air Pistol! I guess that explains why Australian's only came 36th and 44th in Men's Air Pistol at the 2016 Rio Olympics (the cut-off to even make the final eight was 580). The targets of the best qualifier at the Rio Olympics are very impressive.
Anyhow, my 'dream' goals in shooting for 2017 are somewhat more modest (although probably still not realistic):
1. Shoot an 'A grade' score at a sanctioned competition (in Air Pistol, 'A grade' is 560+, and 'Masters grade' is 575+. I'm an 'A grade' shooter on the basis of having shot 560+ in a competition .... a *long* time ago). [If I achieve this goal I may 'reward' myself with a new Air Pistol, as my trusty old FWB model 100 is looking a bit anachronistic when I go to sanctioned competitions... the Steyr evo 10 looks nice]
2. Shoot a 'top ten' score at a sanctioned competition (Ie. around 569+)
3. Shoot a 'Masters' grade score at a competition (575+). [If I achieve this goal I'll definitely get a new pistol!]
If I'm serious about these goals I'll probably have to also radically cut back on the amount of 'diet coke' that I consume each day (~4+L/day!), as that amount of caffeine can't be doing my AM any good.
Anyhow, here is how my 'diet' has been going recently. Not looking too good ;(
. Fibre Carbs Fat Protein kCals Avg Wt Steps
g/dy % % g/dy /dy kg /dy
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
Week 36 36.7 60.2 24.3 129.9 3,578 95.2 9,592
Week 37 43.2 60.5 22.9 127.7 3,208 95.6 6,560
Week 38 36.1 59.4 25.7 118.8 3,187 95.8 6,602
Week 39 44.3 64.5 20.9 111.3 3,253 96.2 4,972
Subscribe to Enough Wealth. Copyright 2006-2016
To make my SCATT training sessions more productive, I decided to try the 'kindergarten' training method outlined by Anatoliy Piddubnyy. I wrote out a 'script' for a single 1-minute 'shot' sequence, and dubbed the narration on top of a free classical track (Handel's 'Andante' from the 'Water Music'). Initially I was going to record the narration myself, but after getting poor recordings using a cheap USB microphone I decided to use a free online text-to-speech app to simply create a suitable MP3 file. Loading the two MP3 files into audacity was very simple, and it only took a few moments to edit out some unwanted parts of the narration and replicate it 10-times to create a recording for a 10-minute, 10-shot 'card', followed by a 3-minute rest, all accompanied by a loop of 3-minutes of Handel. I was initially going to create a 90-minute track for an entire 60-shot 'match' training session, but after trying out the 10-shot 'card' track I decided it was better to simply re-play that track for every 10-shot 'card'. That way it is a lot easier to take a break between 'cards', and to have amply time to get back into position and check my natural aim before starting each 10-shot sequence.
The first evening I tried using the 'kindergarten' method with my home-made sound track it seemed to work quite well - I got nearly all 9s and 10s, and only had one 'wild' shot (an 8) out of my 40-shot training session. However, the second night I tried training with this track I tried being a bit 'flexible' about adhering to the exact timing of the commands, and ended up holding my aim too long and getting five bad shots out of 40 (4x8s and a 7). So, I'll probably have to create a modified version, as the timing of some parts of each shot isn't quite right. Once I get the sound track exactly the way I want it, I'll use it for daily SCATT training sessions for a couple of months and see if I can consistently shoot 95+ on every 'card'. Currently I'm shooting between 89-96 for each 'card' of ten shots while SCATT training at home, although I tend to not shoot as well at the club on Saturday's, or when at a competition. Hopefully with enough training my shot timing will become 'second nature' and I'll be able to consistently shoot as well at competitions as I do in training.
At the moment the SCATT traces are showing my natural AM (arc of movement) when I initially 'take aim' is a 'random walk' lying mostly within the '9-ring', and then tightens up as I commence my trigger release ('squeeze'). Using the sound track for training helps my shoot within 5-10 seconds of 'taking aim', rather than holding way too long waiting for my aim to be 'perfect'. Currently the SCATT results show that around 35%-40% of the final second of the trace before my shot fires is falling within the 10-ring, which matches with my result of getting slightly less than a 50:50 mix of 10s and 9s. I still need to avoid holding too long and trying to 'force' a bulls-eye - which sometimes works, but is almost as likely to result in a 'wild' shot of an 8 or a 7.
My initial training goals are:
1. Habituate a natural 'rhythm' for taking aim and releasing a 'surprise' shot within 5-10 seconds of taking aim. This should help eliminate any shots that are worse than a '9', and, based on my current AM, should result in a score of around 550-570 for a 60-shot match (averaging around 92-95 per card, and eliminate any 'card' scores below 90).
2. Add daily 5BX and light weight training (and loose more weight!) to improve my overall fitness, muscle tone and core strength. This should (hopefully) improve my natural AM ('arc of movement') over the next couple of months - ideally my SCATT traces should end up mostly lying with the 9.5 region. And should (theoretically) improve my 'card' average to around 94-97, and result in 'match' score of around 565-575. My SCATT traces should improve to around 50%-60% of the final second falling with the 10-ring.
3. Use mental rehersal and regular training to develop 'muscle memory' and make the shot timing 'second nature'. This should enable me to reproduce my training session performance during club shoots and local competitions, and get my 'live fire' match scores up around 550-560. My last two weekend club shoots were both in the mid 530s, so I still have a way to go to translate my SCATT results into live scores of 540-550+.
Depending on how much I can improve my shooting through regular training and improved fitness, I'm hopeful that I *might* be able to get a competition score in the 'top ten' during 2017. To achieve that goal I'd need to shoot around 565-575 in a 'sanctioned' (nationally recognized) match, based on previous national 'top ten' scores:
Range of 'Top Ten' score in Mens 10m Air Pistol in recent years:
2016: 568 - 579
2015: 568 - 578
2014: 569 - 577
It is somewhat depressing to realize that these national 'top ten' scores generally would not even be good enough to make the final of an ISSF 'world cup' in Air Pistol! I guess that explains why Australian's only came 36th and 44th in Men's Air Pistol at the 2016 Rio Olympics (the cut-off to even make the final eight was 580). The targets of the best qualifier at the Rio Olympics are very impressive.
Anyhow, my 'dream' goals in shooting for 2017 are somewhat more modest (although probably still not realistic):
1. Shoot an 'A grade' score at a sanctioned competition (in Air Pistol, 'A grade' is 560+, and 'Masters grade' is 575+. I'm an 'A grade' shooter on the basis of having shot 560+ in a competition .... a *long* time ago). [If I achieve this goal I may 'reward' myself with a new Air Pistol, as my trusty old FWB model 100 is looking a bit anachronistic when I go to sanctioned competitions... the Steyr evo 10 looks nice]
2. Shoot a 'top ten' score at a sanctioned competition (Ie. around 569+)
3. Shoot a 'Masters' grade score at a competition (575+). [If I achieve this goal I'll definitely get a new pistol!]
If I'm serious about these goals I'll probably have to also radically cut back on the amount of 'diet coke' that I consume each day (~4+L/day!), as that amount of caffeine can't be doing my AM any good.
Anyhow, here is how my 'diet' has been going recently. Not looking too good ;(
. Fibre Carbs Fat Protein kCals Avg Wt Steps
g/dy % % g/dy /dy kg /dy
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
Week 36 36.7 60.2 24.3 129.9 3,578 95.2 9,592
Week 37 43.2 60.5 22.9 127.7 3,208 95.6 6,560
Week 38 36.1 59.4 25.7 118.8 3,187 95.8 6,602
Week 39 44.3 64.5 20.9 111.3 3,253 96.2 4,972
Monday, 14 November 2016
Diet & Exercise update - Weeks 36 & 37
Another couple of weeks where I didn't manage to stick to my diet plan (too many after dinner snacks) or reach my exercise goals (too little walking at lunch time to reach my daily step count target). On a positive note I did manage to reduce the amount of snack food I ate last week, and seem to finally getting back into my diet routine. I've been doing some regular air pistol training with my SCATT apparatus, but although I can shoot well when using SCATT at home it hasn't yet resulted in any improvement in my scores when shooting at the club or at competitions. Hopefully that will come when I get conditioned by doing daily practice (and if I start doing daily 5BX aerobic fitness exercises).
The swimming pool had started to turn green once the weather warmed up in October (the pool pump had stopped running a few months ago), so I spend some time getting the pump working again and cleaning the salt chlorinator (so it doesn't keep triggering the 'no flow' warming and stopping the pump every 5 minutes!). After scooping out a whole lot of leaves and palm fronds from the bottom of the pool and 'super-chlorinating' it a week ago, the pool is now looking OK for swimming (DS2 had a quick dip yesterday), and I'll vacuum it and backwash the sand filter tonight. Now that the weather has warmed up and daylight savings time is in effect, I'll be able to start swimming some laps every day when I get home from work. A combination of walking 12,000 steps, swimming 50x8m laps, and doing 5BX and some weight and SCATT training every day should get me quite a bit fitter over the summer months, and help me shed some more kilos (if I can cut out the junk snack food!).
. Fibre Carbs Fat Protein kCals Avg Wt Steps
g/dy % % g/dy /dy kg /dy
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
Week 36 36.7 60.2 24.3 129.9 3,578 95.2 9,592
Week 37 43.2 60.5 22.9 127.7 3,208 95.6 6,560
My main goals for this week are to stick to my diet plan, walk at least 10,000 steps/day, and start doing some daily swimming and 5BX. I should also keep up my daily SCATT training, and do some preparation work for resuming my Msc/PhD enrolment in the new year... lots to do!
Subscribe to Enough Wealth. Copyright 2006-2016
The swimming pool had started to turn green once the weather warmed up in October (the pool pump had stopped running a few months ago), so I spend some time getting the pump working again and cleaning the salt chlorinator (so it doesn't keep triggering the 'no flow' warming and stopping the pump every 5 minutes!). After scooping out a whole lot of leaves and palm fronds from the bottom of the pool and 'super-chlorinating' it a week ago, the pool is now looking OK for swimming (DS2 had a quick dip yesterday), and I'll vacuum it and backwash the sand filter tonight. Now that the weather has warmed up and daylight savings time is in effect, I'll be able to start swimming some laps every day when I get home from work. A combination of walking 12,000 steps, swimming 50x8m laps, and doing 5BX and some weight and SCATT training every day should get me quite a bit fitter over the summer months, and help me shed some more kilos (if I can cut out the junk snack food!).
. Fibre Carbs Fat Protein kCals Avg Wt Steps
g/dy % % g/dy /dy kg /dy
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
Week 36 36.7 60.2 24.3 129.9 3,578 95.2 9,592
Week 37 43.2 60.5 22.9 127.7 3,208 95.6 6,560
My main goals for this week are to stick to my diet plan, walk at least 10,000 steps/day, and start doing some daily swimming and 5BX. I should also keep up my daily SCATT training, and do some preparation work for resuming my Msc/PhD enrolment in the new year... lots to do!
Subscribe to Enough Wealth. Copyright 2006-2016
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
Subscribe to Enough Wealth. Copyright 2006-2016
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
Subscribe to Enough Wealth. Copyright 2006-2016
Friday, 2 January 2015
Managed to get my SCATT training system working again
One of my hobby/sport activities is target shooting. I mostly shoot 10m air pistol as it is more fun to shoot that air rifle (in Australia shooting with an air rifle jacket on can get very hot and uncomfortable in summer!) and shooting .22 and other caliber semi-automatic pistols for rapid fire and standard pistol events is both more expensive (ammunition costs quite a lot) and less convenient (the air pistol club is close to home and doesn't require onerous 'volunteer' working bee sessions from its members). I also enjoy air pistol events the most of all the Olympic shooting events, as my temperament is more suited to the slow, high precision mode of air pistol shooting (free pistol would also be fun, but that would be a lot more expensive!).
I bought a SCATT Solution system for air pistol training way back in 2000, but I hadn't used it for many years (after we moved house and DS1 arrived I no longer had much spare time for shooting) and I wasn't sure that I would be able to get in working with one the newer Windows computer systems I have on hand nowadays.
The original software (version 2.0) had come on a 3.25" floppy disc and had been installed on a laptop (that I no longer have) running Windows 98. These days I only have one desktop computer that even has a 3.25" FDD (and the serial port required to connect to the SCATT Solution hardware), but that machine is running Windows 7 and I found that the software wouldn't install. I did manage to download the newer software version from www.scatt,com and it fortunately it recognized the old SCATT system once I had ticked the check box “enable legacy (RS-232) devices” in the “Options” menu. Everything is working fine with new 2014 software version and my old 2000 vintage SCATT Solution (a great relief, given that a new SCATT system would set me back around A$1400 and doesn't offer much improvement over the old 'solution' version), so I now should be able to use it for regular training sessions during 2015 and try to improve my scores back up to 'A' grade (my last two club shoot scores were mediocre - 529 and 533).
Searching the web hasn't turned up any useful documentation on how to actually use the SCATT output to improve your scores (although I guess it must be a useful tool, given that around 80%-90% of top international shooters apparently use the system for training), but there were some documents available online that explain what all the graphical outputs (available after a 60-shot 'match' session) actually mean. I guess I'll just commence training regularly using the SCATT and see what effect strength and fitness training (and weight loss) have on my scores and the SCATT plots. I can also try out minor adjustments to my shooting stance and technique and see if any effect is immediately apparent in the SCATT readouts. Hopefully after a few months of regular training sessions I will be able once again shoot a 550-560+ at the club monthly competition, which would put me back in the ball park for winning the 'A grade' group at air pistol competitions, and possibly place in the 'top 10' at an Open event. That would make things interesting, as these days I'm old enough to compete at the Masters Games ;)
Subscribe to Enough Wealth. Copyright 2006-2015
I bought a SCATT Solution system for air pistol training way back in 2000, but I hadn't used it for many years (after we moved house and DS1 arrived I no longer had much spare time for shooting) and I wasn't sure that I would be able to get in working with one the newer Windows computer systems I have on hand nowadays.
The original software (version 2.0) had come on a 3.25" floppy disc and had been installed on a laptop (that I no longer have) running Windows 98. These days I only have one desktop computer that even has a 3.25" FDD (and the serial port required to connect to the SCATT Solution hardware), but that machine is running Windows 7 and I found that the software wouldn't install. I did manage to download the newer software version from www.scatt,com and it fortunately it recognized the old SCATT system once I had ticked the check box “enable legacy (RS-232) devices” in the “Options” menu. Everything is working fine with new 2014 software version and my old 2000 vintage SCATT Solution (a great relief, given that a new SCATT system would set me back around A$1400 and doesn't offer much improvement over the old 'solution' version), so I now should be able to use it for regular training sessions during 2015 and try to improve my scores back up to 'A' grade (my last two club shoot scores were mediocre - 529 and 533).
Searching the web hasn't turned up any useful documentation on how to actually use the SCATT output to improve your scores (although I guess it must be a useful tool, given that around 80%-90% of top international shooters apparently use the system for training), but there were some documents available online that explain what all the graphical outputs (available after a 60-shot 'match' session) actually mean. I guess I'll just commence training regularly using the SCATT and see what effect strength and fitness training (and weight loss) have on my scores and the SCATT plots. I can also try out minor adjustments to my shooting stance and technique and see if any effect is immediately apparent in the SCATT readouts. Hopefully after a few months of regular training sessions I will be able once again shoot a 550-560+ at the club monthly competition, which would put me back in the ball park for winning the 'A grade' group at air pistol competitions, and possibly place in the 'top 10' at an Open event. That would make things interesting, as these days I'm old enough to compete at the Masters Games ;)
Subscribe to Enough Wealth. Copyright 2006-2015
Subscribe to:
Posts (Atom)