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. |