Saturday Jan 12 |
 | Running 1:56:00 [1]14.4 mi (8:02 / mi) | |
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| started out slow running the first two miles at 8:15/mile pace and picked it up after that. ran with the fastest group. somewhat hilly run incorportating running up the Mormon Temple Hill looping through the neighborhoods to make the drop more gradual and did it again. no problem talking at this pace since it was people I never ran with before. dragged a little on the uphill, but great on the downhill. this time probably can factor in Friday workout run. |
| Shooting 2:00:00 [2] | |
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| figured out why the bolt is not working so well only happens with the cheap ammo if I use medium or high quality the bolt works perfectly so easy I can use it with two fingers like it was designed. shot really bad standing so went back to prone which was going well and tried standing again which on the second try I shot much better. shot 170 rounds. had the gunsmith fix my front sight which I replaced, but did not thread perfectly since it was made in a different country. fits much better since before it could fall off somewhat easily now threads perfectly so does not move around at all. Did this after shooting so I will have to wait and see how it works another day. iced the shoulder once I arrived home plus for 20 mins before bed. |
Friday Jan 11 |
| Running warm up/down 28:00 [1]3.5 mi (7:59 / mi) | |
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| Running tempo 27:20 [3]4.0 mi (6:50 / mi) | |
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| ran a little faster pace. had to cross a few intersections so running fairly smooth and had to come to rather quick stop since cars can not see me that easily. Hate to stop on a somewhat cool day since I was only wearing shorts and a singlet. |
Thursday Jan 10 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| legs feel pretty good after all of the leg lifting yesterday. |
Wednesday Jan 9 |
| Shooting 1:50:00 [1] | |
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| stayed at the range as long as I could before going to the gym. The range finally realized it is getting rather dark for shooting so will replace the 20+ lightbulbs that are out most of which are down range. shot anyways managed to find a somewhat well lit spot to put my target. only shot 30 prone and the rest standing. ended with hiting 15 out of 15. shot 160 rounds. My bolt is still not working as easily as it should so plan to have the gunsmith work on it this weekend. |
| Rowing warm up/down 18:00 [1] | |
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| before lifting. |
| Weightlifting 1:50:00 [2] | |
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| did a lot of balance drills most that I had not done before along with some of the usual that I do. Had a realy tough time doing one pushup versus other days can manage 70. happy with how the balance goes especially now my body seems to learn faster how to do it and compensate. did well with these sideway planks both with strength and balance. the right shoulder is somewhat swollen and sore. Not been very consistent about icing it now with it still giving problems- pain and weakness, I am going to ice on a more regular basis. |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| after all that just ran easy. ran with shorts and singlet before it got cold. starting to get hungry since I had not eaten since around noon. Once I got home iced my shoulder for 20 mins.
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Tuesday Jan 8 |
| 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 22:00 [4]2.5 mi (8:47 / mi) | |
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| ran 10 X 100m with 40 secs rest and 6 X 200 with 200 jog. Ran the 100's almost all in 20 secs with one at 18 and one in 19 secs. the 200 in 40 or 41 secs. Ran with my heavy trainers, but much nicer weather with temps in the low 70's. ran all of them in lane 3. |
Monday Jan 7 |
| Shooting 1:00:00 [1] | |
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| This time shot the rounds a little faster and it seemed to help making me a little more accurate. Shot 130 rounds. ONly have one other person to share the range with probably helped also. |
Sunday Jan 6 |
| Running 2:40:00 [1]20.0 mi (7:59 / mi) | |
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| ran an easy point to point with about three miles of this on trails. ran with tight, but after three miles wished I wore shorts ended up being rather warm for the runs as temps reached the high 50's. |
| Weightlifting 15:00 [1] | |
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| stretching plus some hip flex exercises, push ups. After my abs have been feeling well for a while really sore yet again. |