Thursday Feb 28 |
 | Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| ran to the gym and back. |
| Weightlifting 25:00 [2] | |
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| did single leg extension, hamstring curl, rows, bicep curls, lunges, hamstring curl, lat pull down, overhead press etc. |
| Shooting 1:00:00 [1] | |
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| shooting after weightlifting this time was a disaster. only OK shooting prone and really had a tough time standing. Went back to shooting prone again and stopped after shooting only 100 rounds. I could feel how tired my arms were not surprising since I am improving strength wise again. |
Wednesday Feb 27 |
| Running 56:00 [1]7.0 mi (7:59 / mi) | |
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| easy run. rather windy in places just had to press through and other places got a huge push especially around some buildings. |
Tuesday Feb 26 |
| Running warm up/down 40:00 [1]5.0 mi (7:59 / mi) | |
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| ran to the track and back. |
| Running intervals 19:00 [4]2.5 mi (7:35 / mi) | |
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| ran 8 X 300 with about 1.5 mins of rest. Goal was 60 seconds ran them all in 63. The baseball team was training on the football field so I kind of kept an eye on them since they were batting and throwing the ball around and not always catching it. Had to jump over a couple of balls as the went in front of me. |
| Note | |
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| Wanted to shoot just the range does not have the ammo in yet promised Thursday. The other stuff is so crappy in that it is not that accurate plus jams easy I think it is better to skip since the practice is not that productive. |
Sunday Feb 24 |
| Running tempo 1:10:12 [3]10.0 mi (7:01 / mi) | |
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| Club Challenge 10 mile race. very happy with how this run went seemed much better prepared versus two years ago. Careful for the first mile not to get caught in the crowd that goes to fast for the first mile which is quick in this race anyways. Ran the first mile in 6:40 and kept it right around 7:00mins/ mile the rest of the way even with all the dropping and climbing. started talking with a man around mile 4.5 until I saw Tim Good and figured it was time to shut up and run. passed him around 6.5 miles thinking he would stay with me to finish in 70 mins. much easier effort versus two years ago when the course was around 9.6 miles and I ran it in 67+ mins. the best I felt on hills though it still has a long way to go. finished 20th female and scored for both the female and coed competition in which MCRRC was third for both. If I had raced this hard do not think my finsihing higher would have been enough to move the club up to second in either compettion. |
| Running warm up/down 10:00 [1] | |
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| odd and ends drills before and after the 10 miler to get my legs ready. |
| Weightlifting 50:00 [2] | |
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| Did squats, leg curls, hamstring curls on the ball, tricep pull down, rotator cuff, push ups, single leg extensions, balance stuff, step ups with the ball, lat pull down etc. not necessarily in this order. |
Saturday Feb 23 |
| Running long 2:06:00 [1]16.0 mi (7:53 / mi) | |
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| after opting to sleep in this morning ran alone this afternoon. Went well and never worked hard. When you have two easy days I can only expect this will happen. Still want to run the 10 miler feel good just wonder if the weather will cooperate. |
| Shooting 1:20:00 [1] | |
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| shot 150 rounds. added a different drill which went really poorly so this can only help if I continue to do this. shot somewhat slow only shooting 30 rounds prone the rest standing. aside from the other training shot well standing. had the whole side of the range to myself. |
Friday Feb 22 |
| Running 32:00 [2]4.0 mi (7:59 / mi) | |
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| wanted to run outside just hit patches of ice and I have been on my butt enough that decided to train indoors. |
| Elliptical trainer 30:00 [1] | |
| ahr:120 |
| Did the hill workout on level 6. just kept it easy. Wanted to do intervals, but that is not going to happen today. Looked for a road race so I could get some faster runs in just not lots of choices half thinking about running the 10 miler on Sunday at 7:00/mins mile pace. The long run will have to wait until later in the day on Saturday with tonight's ice. |
Thursday Feb 21 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| entirely too spoiled by the warm weather so the reality of running in the cold is tough. |
Wednesday Feb 20 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| recovery run. very cold morning for me never really did warm up. |
| Rowing 15:00 [1] | |
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| warm up before lifting. |
| Weightlifting 1:45:00 [2] | |
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| accomplished a lot during this session. Did lots of jumping, balancing, leg work and shoulder work. Ended with planks of all sorts. |
| Shooting 2:00:00 [2] | |
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| just in case that was not enough went to the range. never planned to practice this long just with one car had to wait for someone so why not train. shot 200 rounds. Did lots of different things this session including a couple of the drills from the book. stayed very accurate and never seemed to tire despite the training earlier in the day. shot 85% standing. only three of us using the range the entire time I was there so we could spread out and train, though the curiosity when people see my 22 is there. One man knew I had different ammo when he smelled the gunpowder. when I got home the shoulder was a bit beaten up so tired fell aspleep so never iced. |
Tuesday Feb 19 |
| Running 31:00 [2]4.0 mi (7:45 / mi) | |
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| ran to the gym and back. Had a new pair of orthotics made and wanted to test them out before running any substantial distance. Feel great, well made with different material so feel great! I love my podiatrist! |
| Elliptical trainer 15:00 [1] | |
| ahr:110 |
| only on level five so kept heartrate low. just wanted to move the legs. |
| Biathlon intervals 31:00 [3]4.0 mi (7:45 / mi) | |
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| ran 4 x one mile with four shooting stops. shot twice prone and twice standing. Shot 5, 5, 3, 3. very cold and windy night. eyes did not transistion the best from running in the dark to the light of the range, but will not have this problem in a race. |
| Shooting 45:00 [1] | |
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| set the windage before running with prone plus shot a few standing. Did some of the drills from the book afterwards. Not much time before the range closed. |
Sunday Feb 17 |
| Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
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| ran to the gym and back adding some distance for mileage. Planned to run six so you can see how this plan went. still have stiff quads. |
| Weightlifting 35:00 [2] | |
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| only did a few lifts for the legs including leg extension, squats, calf extension otherwise focused on the upper body with tricep pulldown and lifts for the shoulders, chin ups, push ups, planks. |
| Shooting 1:30:00 [1] | |
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| not shooting the best. The other side of the range now needs more lights replaced it is rather dark just like the other side before the range decided to fix the 20 plus light bulbs that were out. Found a well lit spot for my target so ended up shooting way better. managed to get 20 out of 20 standing. went back to shooting prone and this was much better also. lot to do today so probably tired from all the errands I had to do and the running around. |
Saturday Feb 16 |
| Running long 2:26:00 [1]18.0 mi (8:06 / mi) | |
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| First long run in three weeks. For some reason my quads were tight this morning seems late for a reaction from the weightroom. never did get the stiffness out. ran with a group first thought of going with the faster group, but as they went into the sunrise at a 7:30 pace decided maybe not so turned and ran back to catch the other group behind at 8:30 pace. Unfortunately I could really could run with a group in between. pace slow at times careful not to push it so always let others lead because it is really easy for me just to cruise along at 7:45 pace which I did when we opted to use the road for part of the run since I know this part of the trail is icy and muddy. very gabby bunch and so I am good to know we were very aerobic the whole way. stopped for the bathroom so let the group go ahead and never caught them back. once I was alone ran sub 8:00 pace the rest of the way in. I cut around thinking I would get ahead them and stopped and waited for about five mins only to realize maybe they were still in front of me. This only stiffened me more. Miles ranged from 7:30 to almost 9:00. |
Friday Feb 15 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| first run of the day. |
| Shooting 1:00:00 [1] | |
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| went to the range with the hope of running also just not enough time so ran only once today. Did some drills including breathing exercises. at first kind of sloppy, but improved so shot 80% standing. did really well prone when, from reading, realized I was wearing my sling the wrong way. Not sure if it will help the accuracy just the stress on my arm is less which can only help since my body will be more relaxed. shot 100 rounds. |
Thursday Feb 14 |
| Running 1:03:00 [1]7.0 mi (9:00 / mi) | |
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| easy trail run. stopped some of the time to pick up branches etc. on the trail after the recent high winds. fairly wet and muddy and low lying places otherwise an enjoyable run. |
| Shooting 15:00 [1] | |
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| dry firing. started reading a book about shooting drills. Shooting all the rounds is only going to do so much for me to improve I think for me to take my shooting a step further I will have to use the drills from this book. The writer is the coach of the National team in Canada and so far the book is actually interesting to read. |
Wednesday Feb 13 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| ran to the track and back for warm up. In this case it was just to stay warm as there were some winds, light rain and temps in the mid 30's. Due to the icy conditions even work was delayed this morning for two hours. running on concencrate had parts with ice patches so stayed in the road using parts that had been driven over plus it had salt. |
| Running intervals 18:00 [4]2.5 mi (7:11 / mi) | |
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| ran 8 X 300 in 65 and 66 seconds each. NOt bad considering some wind plus a wet track. Managed to keep my feet fairly dry since getting wet make them heavier. Rested by jogging slowly for one minute so this distance is added. The weather meant I had the track all to myself. First time hard workout in a while maybe a good thing to take a break since I did not feel as though I tried really hard and could do this versus a couple of weeks ago I fetl as though I worked much harder for the same time. May have lost a pound or so on vacation which is usually what happens. |
| Rowing 10:00 [1] | |
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| warm up before weightlifting. |
| Weightlifting 1:40:00 [2] | |
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| did a lot this time in the gym. the time off seemed to help. started off with drills- butt kicks, skips, walking on the heels and fron ot the foot, balance exercises, ball tosses off the wall, squats, shoulder work, core work. leg extension. |
Tuesday Feb 12 |
| Running 9:00 [1]1.0 mi (9:00 / mi) | |
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| road so icy ended up cutting the run really short. wanted to do a speed workout just did not have time during lunch will try again on Wednesday. |
| Bike riding 30:00 [1] | |
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| wanted to get some workout in so just went on the stationary bike inside. |
Sunday Feb 10 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| travel day. after returning from Florida find myself rather exhausted. tried to catnap but not very restful. ran some later in the day which made me feel better. after all the nice days away today was a rude awakening with temps in the low 40's and very high winds. |
Saturday Feb 9 |
| Running 56:00 [1]7.0 mi (7:59 / mi) | |
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| ran out and back in a preserve. saw signs telling me to watch for alligators, but never saw any. Did find the nesting site, but that did not have any gators. saw some hawks. temps in the upper 70's. |
Friday Feb 8 |
| Running 57:00 [1]7.5 mi (7:35 / mi) | |
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| ran point to point. totally flat the whole way saw plenty of cows along the way that started a wave of mooing. |
Thursday Feb 7 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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| took a cat nap first since I did not sleep that well on the ship. temps in the high 70's just went easy. legs did not exactly feel the best, but after about four miles much better. |
Wednesday Feb 6 |
| Bike riding 40:00 [2] | |
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| tried the spinning class on board. Not that good, but at least I got some exercise. |
| Elliptical trainer 30:00 [1] | |
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| Bike riding 15:00 [1] | |
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Tuesday Feb 5 |
| swimming 45:00 [1] | |
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| went to another reef, the tides and winds were minimal so swam around much more. not as good as the day before. |
| Running 16:00 [1]2.0 mi (7:59 / mi) | |
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| tried running on the track on the upper deck just really tight turns so this is all the more I ran. |
| Elliptical trainer 30:00 [1] | |
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| after trying the treadmill just tough to run on it so used this instead. |
| Weightlifting 1:00:00 [2] | |
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| did hip flexors, bicep curls, step ups with weight, lunges, calf raises, |
Monday Feb 4 |
| Kayaking 3:00:00 [2] | |
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| kayaked in the ocean at times towing others that were hanging on to the back. tough work with the extra weight plus fighting the incoming tide and winds. |
| swimming 30:00 [1] | |
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| swam some to look at the fish in the reefs. some work to swim since the tide was coming in plus windy. saw lots of colorful fish plus I could hold my breath a lot longer due to the warmer water. |
| Running 12:00 [2]1.5 mi (7:59 / mi) | |
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| this is all the more I could take running on the treadmill as the ship was moving around. I have a hard enough time keeping my balance and correcting for the waves made it more challenging. |
| Elliptical trainer 20:00 [1] | |
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| not sure if this workout gives me any benefits. |
Sunday Feb 3 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| wanted to get some mileage in. |
| Elliptical trainer 20:00 [1] | |
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| Weightlifting 50:00 [2] | |
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| all the more time to lift before the gym closed. Had to modify my workout somewhat, but still accomplished a lot. Did leg extension, squats, fly, shoulder press, sit ups, push ups, hip raises, planks, etc. |
Saturday Feb 2 |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
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| after traveling not much time to run. |
Friday Feb 1 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. with the heavy cold rain decided to train inside. |
| Elliptical trainer 15:00 [1] | |
| ahr:120 |
| all the more time to train. not been the best week for training with other events going on plus the range lacking ammo. interesting to read another orienterer getting involved in this sport just he is doing winter which I hope to try soon. wonder if I can get him to run? notice most biathletes stick with one or the other and do not cross over. |
| Note | |
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| blood work showed I am on the low side for hematocrit so just above the anemic range. Cholesterol was high normal, but the HDL is on the high side so the ratio is 3.5 which is supposed to provide the most protection. |