Saturday Jan 19 |
 | Running 2:12:00 [1]15.3 mi (8:38 / mi) | |
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| ran with a slower group since only one person from the faster group showed up. careful not to push the pace, but made a point to stay even with the group so as not to mess up their training. still good pace since I ran somewhat hard the night before. Some ice to deal with, plus long hills towards the end. distance from a group member GPS. |
Friday Jan 18 |
| Biathlon 31:00 [3]4.0 mi (7:45 / mi) | |
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| ran 4 x one mile with four shooting stops. two times prone, two time standing. Shot 3, 4, 4, 4. First time shot the targets in a different order from competition next three times did it the other way. So for the first time made for ackward shooting in that I was not lined up the way I usually do. |
| Shooting 1:10:00 [1] | |
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| practiced more since I was at the range. Between both trainings shot 150 rounds. |
Thursday Jan 17 |
| Running 33:00 [1]4.0 mi (8:15 / mi) | |
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| ran to the gym and back. Planned to run outside just very slow moving as one can see from my time so went to the gym. I wanted to use the treadmill just these were all occupied so used the trainer. Plenty of snow coming down so hope it will be enough for skiing. |
| Elliptical trainer 15:00 [1] | |
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| all the more time for the trainer. |
Wednesday Jan 16 |
| Shooting 1:05:00 [1] | |
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| after it went well on Tuesday made sure to get in more training so cut the weightlifting short. This time the weightlifting did not mess up my shooting or I waited long enough to recover because I shot really well, but partly due to me using one box of the really, really good ammo. This ammo works so well I can shoot really fast since I shot of 150 rounds in this short span of time and other for about three shots did not rush myself to shoot. Some sets shot the five rounds in 20 seconds just to see if I could stay accurate. Iced my shoulder again once I got home. |
| 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 press, step up with weight, lunges, shoulder press, wrist, lat pull down, rows, unable to do any balance work since the area I use was occupied with a class. |
Tuesday Jan 15 |
| Running tempo 48:00 [1]6.0 mi (7:59 / mi) | |
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| ran to the track and back. |
| Running intervals 28:00 [4]3.5 mi (7:59 / mi) | |
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| ran 12 x 100m and 8 X 200. Ran the 100's in 19 and 20 seconds and the 200 in 40 or 41 seconds. the rest of the distance is recovery. back to cold weather with temps in the high 20's with very light snow and shifting winds. still ran well considering all the clothes I have to wear to stay warm. had a massage last night so probably a tad loose to go really fast, but this will do. |
| Shooting 1:15:00 [1] | |
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| Now that the lights have been replaced shot way better. Had to reset the windage on my front sight by a lot after it was worked on. The one cheap ammo is so hard to load stopped using it since I don't want to damage the barrel. Used this other middle priced ammo instead which loads fairly easily, but not as well as the high priced. Shot really, really well standing getting three 10's in a row. A employee of the range stayed late to practice so I got to stay late also. Also practiced if the gun misfires during competition. Shot 125 rounds. Iced my shoulder once I arrived home. |
Monday Jan 14 |
| Shooting 15:00 [1] | |
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| dry fired this morning using natural light. even with my good eyesight the targets are much clearer in the natural light. |
Sunday Jan 13 |
| Running 1:14:00 [1]8.0 mi (9:15 / mi) | |
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| very easy trail run. ran with a man that I ran with two weeks ago just he has been sick and this is his first day back so he was substantially slower as one can see from the pace. |
| Weightlifting 50:00 [2] | |
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| after the run went to the weightroom. worked on balance plus did lunges, hamstring curls, 30 girlie push ups, leg extension, bicep curls and lots of work on my shoulders including using the stretch bands. Lat pull down, calf raises, tricep pull down, shoulder shrugs, dips. iced my shoulder once I arrived home and before bed. felt better still have a full range of motion with it despite the soreness. |