Saturday Jan 5 |
 | Biathlon 31:00 [3]4.0 mi (7:45 / mi) | |
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| ran one mile and shot 2 X prone and 2 X standing ran the miles in 645, 645, 645 and 800. shot very well prone hitting 5 and four and standing 3 and three. lost some time getting in out of the range because have to get through the doors and put on hearing protection. shot very well and fastr about 45 seconds versus before about 65 seconds. |
| Shooting 45:00 [1] | |
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| shot some rounds before to set the windage and a few after running. |
Friday Jan 4 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| wanted to run tempo just lifted with extra weight on my legs yesterday so I can feel it today. Ran slow to recover. |
| Shooting 1:00:00 [1] | |
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| shot 100 rounds. |
Thursday Jan 3 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Weightlifting 25:00 [2] | |
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| did leg extension, leg curls on the ball, tricep pull down, push ups, step ups with a med. ball, lunges, bicep curl, rows, |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| second run of the day. |
| Shooting 10:00 [1] | |
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| the bolt action on the gun is not really smooth plus supposed to require easy effort to switch rounds. Took it apart and cleaned it really well and oiled it well. did not notice any uneven wearing. After doing this dry fired and was somewhat better. Might just take me shooting about 2,000 more rounds before it is just right. |
Wednesday Jan 2 |
| Running warm up/down 47:00 [1]6.0 mi (7:49 / mi) | |
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| ran to the track and back. |
| Running intervals 18:00 [4]2.0 mi (9:00 / mi) | |
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| ran 8 x 100 and 4 x 200 with 40 secs rest and 200 m jog. Ran all of the 100's in 19 or 20 secs and the 200 in 40, 41, 41, 40. Not bad considering temps in the mid 30's with fairly strong winds that were shifting during the workout so at times it helped me and sometimes I was running into it. ran the first two 200's in lane one and changed to lane three for a better turn. |
| Shooting 1:10:00 [1] | |
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Tuesday Jan 1 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| ran to the track with the plans to do speed just it was really dark. The lights that are normally on around the school were off plus no moon made it completely dark so ran home and will try it on Wednesday. |
| Shooting 15:00 [1] | |
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| dry firing. |
Monday Dec 31 |
| Weightlifting 1:00:00 [2] | |
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| did leg extension, hamstring curls on the ball, hip extension with ball, 60 push ups, one min plank, lunges with and without weight, triceps pull down, shoulder shrug, calf extension, side way step ups with med ball, wood chops, flys, lat pull down, |
Sunday Dec 30 |
| Running 1:52:00 [1]14.0 mi (7:59 / mi) | |
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| all the more time to run wanted to get to the range. ended up raining for over half of the run, but managed to stay warm enough. |
| Shooting 1:20:00 [1] | |
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| waited for the Redskin game to start and the range was really quiet, thus I was really accurate. Changed my trigger pull and it seems to be just right. shot 120 rounds. |