Saturday Jun 30 |
 | Shooting 1:30:00 [0] | |
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| shot another 150 rounds. Realized I might not be using the sling in the best way to help stabilize the gun. I will try the better way on Sunday and see if it helps eventhough my accuracy keeps improving. |
| Running warm up/down 17:00 [1]2.0 mi (8:30 / mi) | |
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| Running intervals 28:00 [4]3.75 mi (7:27 / mi) | |
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| Ran 4 X 1200 with 400 recovery. goal around 4:33 ended up running 440, 438,436 and 438. After how my knee felt on Friday happy that it recovered this quickly. Temps in the high 70's. Also did some yard work cleaning up one side of the yard that has overgrown. |
Friday Jun 29 |
| Running 32:00 [1]3.5 mi (9:08 / mi) | |
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| Ran to the track and back. Thought I had enough time to do the workout during lunch just needed a little more time. My knee is a little sore hopefully just stiffness. |
| Weightlifting 45:00 [2] | |
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| decided to skip the intervals since my knee was a little bit sore. used mostly free weights plus used the ball for hamstrings and sit ups. |
Thursday Jun 28 |
| Running 1:10:00 [1]8.0 mi (8:44 / mi) | |
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| Ran easy with about 3/4 of this on trails. |
Wednesday Jun 27 |
| Shooting 1:30:00 [0] | |
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| Shot 170 rounds including some that the range said was standard velocity just it sounds and kicks like high velocity. Very accurate considering the price. Shot some of the Eley for comparision. Ended up shooting really poorly for the first 45 rounds and all of a sudden became very accurate getting my group to the size of a quarter with 10 rounds in a row. It helped that I was alone for some of this with one person showing later. Shoulder sore from the shooting which was a factor in doing some of the weighlifting later. |
| Weightlifting 1:20:00 [3] | |
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| Went to the weightroom this time doing a mixture of plyos, jumping on boxes, and lifting. the gym was somewhat warm so I sweated a bit. I am starting to look like I workout a little. I had skip some lifts due to my shoulder feeling sore. Iced when I arrived home and this gave me lots of relief along with a massage later that evening. |
Tuesday Jun 26 |
| Running warm up/down 26:00 [1]3.0 mi (8:39 / mi) | |
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| Ran to the track and back. |
| Running intervals 37:00 [4]4.75 mi (7:46 / mi) | |
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| ran 3 (2 X 200 plus one mile) Ran the 200's in 41 except the last one in 42 and the miles in 628, 629 and 628. Very hot and humid day. One real jerk on the track that was running in the first lane in the opposite direction and kept playing chicken with me. With my build I figured he would lose in the clash. The rest of the mileage is recovery. |
| Core Training 10:00 [1] | |
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| Did some sit ups and lunge walking plus a couple other stretches. |
Monday Jun 25 |
| Shooting 1:10:00 [0] | |
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| shot 150 rounds. Now I am starting to get good enough that the ammo I use makes a difference. Eley biathlon seems the best and this other cheap ammo is almost as good. Only shot 25 rounds of it at the end so not really sure this is enough. changed my standing stance a bit and it seemed to stabilize me more. My husband, who had no idea what ammo I used, could tell easily which target had which ammo. Only one using the range. In the last biathlon used the ammo provided, but I think that will be the last time I do that. |
Sunday Jun 24 |
| Weightlifting 45:00 [2] | |
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| Need to spend more time in the weightroom since my husband notice while I am shooting that I am not the most steady shooter. He especially said my left arm was not that strong. |
| Running 34:00 [1]4.0 mi (8:30 / mi) | |
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| easy run. Planned to go shooting also just my car would not start again so had to wait two hours for AAA to show up and tow it. |
Saturday Jun 23 |
| Running race 24:19 [5]4.65 km (5:14 / km) vdot: 36.2 | |
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| Altoona summer biathlon. Ran faster per km versus first race on a tougher course plus shot better hitting 4 out of 5 prone and 2 out of 5 off hand. A women from the national team only beat me by 12 seconds. If I would have hit one more target I would have beaten her. Finished fourth in a close competion with lots of strong racers. Starting to get some of my speed back, but have more to build on plus the shooting was way better. Also the walk area before shooting was longer. Smaller targets set at 25 meters. This time had a mass women start in which the 10 fastest women went together first. temps already in the low 70's at the start of the race one advantage of having fast race time others did not start until almost one hour later. |
| Running warm up/down 24:00 [1]2.5 mi (9:36 / mi) | |
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| ran on the race course before. After ran on the course and watched the other competitors with later start times. |
| Shooting 35:00 [0] | |
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| Before the race shot off 20 rounds. Several people had to go so this was the most you could try. After the race fired about 45 rounds before the range was closed for it to be picked up. chance for me to practice prone shooting since the range I use is not set up for it. |
| Yard work 25:00 [1] | |
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| Finished mowing the lawn. |
Friday Jun 22 |
| Running 26:00 [1]3.0 mi (8:39 / mi) | |
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| ran in a small park that gave beautiful views over the city of Altoona. felt good to run around since the traffic was slow most of the way so sat for a long time. |
Thursday Jun 21 |
| Note | |
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| The surgery site was kind of bothering me so I went back to the doctor. Ended up the internal stitches were not being absorbed so he removed all seven of them. It felt better almost instantly; luckily no infection or swelling. Found out there is a recall on the internal stitching used for both surgery sites. Now I have to wait for my body to expel the other sutures in my leg which could take up to one year. I thought it still felt funny and when I touch it I can tell the stitches are still around. There is a defect in the manufacturing of these stitches and your own body won't break it down. Other people have had bad infections luckily that has not happened. |
| Shooting 1:10:00 [0] | |
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| The range I go to purchased Elay Biatlon ammo so I had to try it out. It made a difference using the higher quality ammo at triple the price. Shot 100 rounds. Wanted to shoot more since it was going so well just a couple of people showed up and started shooting the real high powered ammo near me and it was just a bit much to shoot with that. Since I have not been on the range for a whole week surprsing to shoot my best ever. Also used some of the cheaper ammo and realized some of it is the ammo choice. |
| Running 6:00 [4] | |
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| Ran close to race pace and came back into the range to shoot five off hand shots. Hit 4 out of 5 of the targets doing this in 80 seconds from the time I started walking to talking out the magazine. the top people do this in 60 seconds, but I may have added some time to this because I had to walk a little further versus competition. |
Wednesday Jun 20 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| recovery day. Have a massage this evening so no way to fit weightlifting in. I also have to mow the lawn not sure how that is going to work into the schedule. |
| Yard work 20:00 [1] | |
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| Only had time to mow the backyard before dinner was ready. |
Tuesday Jun 19 |
| Running warm up/down 17:00 [1]2.0 mi (8:30 / mi) | |
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| easy warm up. Could notice the difference in heat since I flew back earlier in the day. |
| Running intervals 36:00 [3]5.0 mi (7:11 / mi) | |
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| ran 3 X ( 2 X 200 and one mile). An otherwise easy workout turned into a tough one when I did not eat much all day and had to eat before running. Felt very heavy and ran like it also. 200's in 43 and 44 and the miles were in the low 6:40's. Can't really blame it on the heat though it was about 15 degrees warmer versus the last few days. After flying had all I could do to get this workout in. Ended up being rather tired so catnapped for a while. |
Monday Jun 18 |
| Running 34:00 [1]4.0 mi (8:30 / mi) | |
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| At the beach so wanted to get some running in. Swam around in some very cold water and also did some water running, but really can't add it to the log. |
Sunday Jun 17 |
| Kayaking 1:00:00 [1]3.0 mi (20:00 / mi) | |
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| Wanted to get some upper body workout in. |
| Running 1:06:00 [1]8.0 mi (8:15 / mi) | |
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| ran around the lake near the house. Went with my brother in law that is in great shape just he drank two sodas just before going and he really had a bad side stitch. Slowed some until we found a water fountain which seemed to help. My brother and sister in law thought the distance was longer. |
Friday Jun 15 |
| Running warm up/down 17:00 [1] | |
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| After flying kind of curious how my legs would feel. Seemed OK during the warm up. |
| Running intervals 32:00 [4]4.5 mi (7:06 / mi) | |
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| Planned to run 2 X 200, 4 X 1000 and 2 X 200. The times for the 200's were 40 and 38. Then my times for the 1000's seemed off. Running 3:38, 340, 341 and 339 when I realized the track was so old that the distance was in yards. Ran the last two 200's in 40 and 39. The surface of the track was old so it was hard on my legs, but the temperature was much cooler so this might attribute to the fast times. |
| swimming 15:00 [1] | |
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| Swam as best as I could in the hotel pool. |
Thursday Jun 14 |
| Running 42:00 [3]5.0 mi (8:23 / mi) | |
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| recovery day. After yesterday's hard workouts feel surprisingly good. I did not eat enough food yesterday so trying to make up for it today. |
Wednesday Jun 13 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Recovery run. |
| Shooting 1:00:00 [0] | |
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| All the more time I had to train before going to the weightroom. Thought it would be on the quiet side ended up being a lot of high powered shooters. A few times my accuracy suffered because it was just so loud. When it was quiet shot really well. The man beside me realized he was messing up my accuracy so we started taking turns and this helped. |
| Weightlifting 1:10:00 [3] | |
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| Another productive workout in the weightroom. Revisted some of the lifts that help with both aspects of the race plus added some new. gaining some strength and balance plus it helps that my shoulder is no longer sore. Might have been a little tougher for the upper body lifts because I went from the range to the weightroom. |
Tuesday Jun 12 |
| Running warm up/down 26:00 [1]3.0 mi (8:39 / mi) | |
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| Ran to the track and back. |
| Running intervals 55:00 [3]7.0 mi (7:51 / mi) | |
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| Ran 2 X 200, 10 X 400, 2 X 200 with equal slow rest. Rains late in the afternoon dropped the temperature making this a much more enjoyable workout. Thought yet again I would be alone on the track and to my surprise a couple other people were doing intervals that is why I modified my workout. Able to run some of these with other people. ran the 200's in 40, 40 the 400's in 85, 86, 86, 87, 87, 89, 90, 89, 90, 86. guess which ones I ran alone? Ran the last 200s in 40 and 39. |
Monday Jun 11 |
| Shooting 1:30:00 [0] | |
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| Training went well again. Shot 150 rounds and I could tell I was getting tired. It was real quiet so this helped some also. My shoulder did not feel tired afterwards just in general my upperbody had only so much strength for quality accuracy. |
Sunday Jun 10 |
| Running 1:30:00 [1]9.5 mi (9:28 / mi) | |
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| ran on the my trail section that I watch picking up trash along the way. When I returned went out with a trash bag and picked up more trash for about one hour. Starting to get the trash mostly picked up since when I first started it was a mess, but I think some of it is hidden by the vegetation. Wanted to go to the range again since yesterday's training went so well, but will have to wait. I think the shooting will soon be stronger versus the running. For most people it is the other way around so hopefully this will give me an advantage. |
| Weightlifting 30:00 [2] | |
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| All the more time I had for the weightroom. My shoulder is not sore anymore once the butte plate is adjusted right it stops all of the issues with recoil that was making my shoulder sore and tired. |
Saturday Jun 9 |
| Shooting 1:40:00 [0] | |
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| Thought my gun was not adjusted correctly plus the bolt was not very smooth so I had the gunsmith look at it. Fixed the butte plate plus the bolt action and it is much better. Shot much better plus using a shooting glove helped a lot. Able to shoot 170 rounds before I started to get tired. |
| Orienteering 53:10 [1]3.8 km (13:59 / km) +91m 12:30 / km | |
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| Took it easy after the workout the night before. Nadim mapped this area which works great for training. A little rusty on navigating, but no really huge disasters. Kept the pace really slow and enjoyed the scenery. |
| Yard work 45:00 [1] | |
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| After all of this still had a yard to mow and clean up a little. |
Friday Jun 8 |
| Running tempo 21:18 [4]5 km (4:16 / km) | |
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| MCRRC cross country race. Instead of doing the training alone ran this and added 4 X 200. Large turnout especially high school students that were somewhat fast. Had to start out quick so as to not get to far behind the crowd. Ran the first mile in 6:38 and through mile 2 in 13:24. I thought the first mile was somewhat fast. Lots of heat and humidity with temps at 94 at race time. I thought this was a better effort on my part eventhough the time is slower which is due to the tougher footing and the quickly changing elevation changes. recovered quickly for part two. Ended up finishing 6th women. |
| Running intervals 8:00 [4]1.0 mi (7:59 / mi) | |
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| Ran 4 X 200m with 200 recovery. Actually ran one before the race in 41 adding the three after in 42, 42, 43. Only rested for about three minutes after the 5K drinking water, filling out my card and an easy jog. Recovered much better versus just last Sunday eventhough tougher weather conditions. Finished fourth women in the race. |
| Running warm up/down 22:00 [1]2.5 mi (8:47 / mi) | |
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| Jogged around the grass fields before and after the race. Wanted to go to the weightroom just this was enough for the day. |
Thursday Jun 7 |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| Ended up having car problems yesterday so never had my massage. Half thinking of running the cross country race as training so I do not have to train alone. |
Wednesday Jun 6 |
| Running 33:00 [1]4.0 mi (8:15 / mi) | |
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| ran to the gym and back. |
| Weightlifting 25:00 [2] | |
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| Wanted to lift more just not enough hours in the day. Did some for legs and did not want to neglect the upper body either. Have a massage tonight. Need to motivate myself to train in the AM so I can work on the other half of the biathlon at night. |
Tuesday Jun 5 |
| Running intervals 33:00 [1]4.0 mi (8:15 / mi) | |
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| Mostly warm up and cool down. Planned to run 3 miles @ 6:40/mile pace. After running the first 400 in 1:40 figured this was wishful thinking. Jogged an easy 400 and did 5 X 200 with some other runners in 43, 43, 42, 42, 41. Much easier when I was running with someone else. Still feel somewhat stiff from the run on Sunday also this would have been the fourth fast day in seven days probably too much for me at this point. Planned to weightlift also, but want to be sure to recover. |
Monday Jun 4 |
| Shooting 1:00:00 [0] | |
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| All the more time for practice before the range closed. Shot 90 rounds. Huge improvement figured out how to adjust my front sight. |
Sunday Jun 3 |
| Running warm up/down 18:00 [1]2.0 mi (9:00 / mi) | |
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| Pre-race warm up. Ran some on the course plus some pick ups. |
| Running race 19:56 [5]5 km (3:59 / km) +50m 3:48 / km vdot: 50.0 | |
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| Very crowded start and a little tough to break away from the really large group. Ran the first mile in 6:05 (actually ran 5:59 as it took 6 seconds to get over the start line) and thought I could hold this pace, half way in 9:40. This is an out and back course with 160 feet of drop so have to be careful not to go too fast. Thought I could pass Cindy Conant who was only a little in front of me never did she seems to have more speed at this point. Probably will take three months to get some speed back. My goal was to go sub 20 and just made it with actual race time of 20:02. Finished 7 th. Really close at the turnaround with all of the women grouped together. First women 18:42 able to out run one women with 100m left in the race. |
| Running warm up/down 55:00 [1]10 km (5:30 / km) | |
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| Cooled down with two people after the race. thought they were going for a "short" cool down ended up going this far just really slow. One of the guys PRed so he was happy. |
Saturday Jun 2 |
| Running 1:00:00 [1]7.0 mi (8:34 / mi) | |
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| easy run. Ended up going a little further than I wanted to go. So much to do no time to go to the range. |
Friday Jun 1 |
| Running warm up/down 26:00 [1]3.0 mi (8:39 / mi) | |
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| ran to the track and back. |
| Running intervals 22:00 [4]3.0 mi (7:19 / mi) | |
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| Ran 8 X 100m in 20 secs each with a very slow 100 recovery; 8 X 200m in 42 secs each with a slow 200 recovery. Managed to stay on my goal pace despite temps in the low 90's. Still a little stiff from the weight workout on Wed but still had plenty range of motion. |
| Weightlifting 1:00:00 [1] | |
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| More of the usual. Have so many different exercises have to pick and choose. |