Saturday Nov 17 |
 | Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| Planned to run the Cranberry Crawl 5K just left the house a little too late so when I arrvied at the park I could not find a parking spot. Parked some distance away and went out for training. Just as I was putting on my sneakers saw Tim pass by. Ran beyond the 10K turnaround point in a park running through some fields and returned. Plan to try the MCRRC 5 mile race next week. Ran out slow in 21 mins returning in 18 did not think it dropped that much elevation on the way back. |
| Shooting 1:00:00 [1] | |
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| the range stayed open a little extra for a few of us to practice. shot 115 rounds. shot really well prone hitting 40 out of 40. |
Thursday Nov 15 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| Ran to the low key 5K race near by just when I arrived the race it had been cancelled because it was "too leafy." Ran on my own for this mileage. |
Wednesday Nov 14 |
| Shooting 1:10:00 [1] | |
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| all the more time to practice. This time I had the range entirely to myself. Shot 110 rounds. Did really well. At first shooting standing missed the first five, but after that hit 55 out of 60. |
| Rowing 12:00 [2] | |
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| warm up before lifting. |
| Weightlifting 1:40:00 [2] | |
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| did a lot with legs which have seen an improvement in two weeks. had the usual problems with my right arm in which the pec is sore from all of the shooting so some lifts are really tough and as long as I don't need to use this muscle the arms seem to be equal in ability. |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| WIth the shorter day tough to get a run in with daylight. Ran in some places that are rather dark, but could still move along well. Ended with 8 X 50 m strides in a field that was also being used by a kid running program with MCRRC. very dark at this point so this was the only safe place to do strides. legs felt good even with all of the lifting. |
Tuesday Nov 13 |
| Running 48:00 [1]5.0 mi (9:36 / mi) | |
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| all I found on this run was a metro card for $2.65. |
| Core Training 10:00 [1] | |
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| sit ups, push ups and other odds and ends exercises. |
Monday Nov 12 |
| Yard work 30:00 [3] | |
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| time to start cleaning the yard up a bit. Raked up some leaves, bagged up for pick up. |
| Biathlon 40:00 [2]5.0 mi (7:59 / mi) | |
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| ran each mile with more effort around 7:00 mins/mile. Time also for shooting in which I have to get back into the range and shoot. shot three times prone and two times standing. Shot 3 out of 5 for the first four times and on the last time shot 4 out of 5. not totally sure how long I take to shoot, but I think I am a little faster. Did not have any of the good or high priced ammo with me so only shot with the cheap stuff. |
| Shooting 1:20:00 [3] | |
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| after doing all of the running spent more time shooting. range very crowded so some of us got to go on the other range so less people. |
Sunday Nov 11 |
| Running 2:20:00 [1]15.0 mi (9:20 / mi) | |
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| ran about two thirds of this on trails and at the end to add mileage ran on the roads. somebody else on the run heard me talking that I could shoot and he suggested to me that I try this sport were you shoot and run. ran very easy early to stay with others, but later on they got in front of me on the rocky down hill sections. Added other mileage on the road so never saw them again until we had the eating part of the run. |
| Weightlifting 1:00:00 [2] | |
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