Saturday Aug 25 |
 | Shooting 3:00:00 [1] | |
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| lots of shooting. Had a chance to go to an outdoor range so shot 325 rounds the most so far for me. tried some different ammos again. Had some trouble with standing but improved quickly. |
| Running 27:00 [1]3.0 mi (9:00 / mi) | |
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| easy trail run in the heat temps in the mid 90's. |
| Core Training 15:00 [1] | |
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| stretching and plyos before shooting. |
| Core Training 15:00 [1] | |
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| jogging, stretching and plyos before shooting. |
Friday Aug 24 |
| Shooting 45:00 [1] | |
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| no running today so only trained on SCATT. |
Thursday Aug 23 |
| Shooting 1:30:00 [1] | |
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| trained on SCATT. Did some from the bench and the rest standing. |
| Running warm up/down 36:00 [1]4.0 mi (9:00 / mi) | |
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| Started with the group at Carderock on the C&O canal for the warm up and later caught them on my return for the cool down. |
| Running tempo 26:22 [3]4.0 mi (6:35 / mi) | |
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| After warming up started at mile marker 12 and went to 14. The marker at 13 is really short so had no split. Ran 1320 out that is with gaining some elevation rested for three mins by walking and jogging also had my water bottle with me. Conveniently when I was starting my next two miles a man came by at the correct pace so I chased him, passed him, only to be passed back. He stopped at the bridge and I still had about 600 m to go. Ran a little faster downhill in 13:02. Not bad pace could talk OK plus it is a packed gravel trail also dodging people and dog walkers. Took it easy and caught the group I warmed up with. |
Wednesday Aug 22 |
| Shooting 1:00:00 [1] | |
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| practiced using SCATT. |
| Rowing 10:00 [1] | |
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| on the rower to warm up before plyos and lifting. |
| Weightlifting 1:20:00 [3] | |
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| not that much plyos way more lifting. Made some gains this time more so in my legs versus my arms. Iced my shoulder after shooting last night so this helped with the lifting today. |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| easy run on trails. It was just the deer, ducks, frogs and me. |
| Note | |
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| worked some on the yard considering the training I am doing did not want to over inflate the log. |
Tuesday Aug 21 |
| Running intervals 17:50 [3]3.0 mi (5:57 / mi) | |
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| more like a 3.5 effort. At first thought I would have to run alone lucky that a high school student was doing repeat 800's so shortened it from the planned 1000's. Ran all of them in 255-257 and the girl stayed right behind me for all five. I finished with 4 X 200 did two into the wind and two with the wind behind me. Felt like I was pushing myself, but not totally all out temps in the high 60s made the difference. |
| Running warm up/down 43:00 [1]5.0 mi (8:36 / mi) | |
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| before and after plus between 800's we jogged in the area for about two mins before going again did not run a lap. |
| Shooting 1:20:00 [1] | |
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| initially went to the range just the loudest ever so decided to do intervals first and return. Came back and had it all to myself the whole time. Shot really well also. Only 15 rounds prone to zero the rest standing since this is so hard. Shot 150 rounds. |
Monday Aug 20 |
| Shooting 45:00 [1] | |
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| SCATT training. |
| Shooting 50:00 [1] | |
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| After the massage went to the range until it closed. |
Sunday Aug 19 |
| Rowing 15:00 [1] | |
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| Warm up before weightlifting. |
| Weightlifting 1:20:00 [3] | |
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| More plyos and general all around strenght training. Now my body is getting the idea about how to be coordinated it's not pretty yet, but it certainily looks a lot better. |
| Running 1:36:00 [1]12.0 mi (7:59 / mi) | |
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| Ran home from the zoo. Looked at some animals first before starting my point to point run. It was late in the day so almost all of the animals were very active. The cutest was the golden lion tamarins which wanted to cross back over the foot path. They are tree dwellers and move by jumping from tree limb to the next just the two small kits could not jump enough to get to the next branch so the female jumped over put one on her back brought it to the other side dropped it off and went back for the second one. The food had just been put out so they all gathered around the food tray. After this loaded up my water bottles and ran home. Thought I was keeping it somewhat easy, but with no mile markers until late in the run not sure of the pace. Some distance added when I had to go around construction on the path plus also had to climb the Mormon Temple Hill. |