Saturday Jan 26 |
 | Running long 2:14:00 [1]16.7 mi (8:01 / mi) | |
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| started running with the fastest group just when we went through the first mile in 7:30 and that included dealing with large ice patches on the trail knew I would not stay with them for long. ended up losing them by two miles when more ice patches slowed me enough and they got enough in front that i was not going to chase them. very hilly training including running on Beach Drive up to Oregon for hills. Got to be lead dog again when the men ran through the turn and had to chase me back and pass me. stayed somewhat close behind them, but stopped for the bathroom and never saw them again. ran up the Mormon Temple Hill and back in going back through the ice patches. not a bad pass for the cold ended up for the most part just running alone. ended up running one downhill mile in 7:20 so the pace was all over the place, but it was ideal slope for me to run it fast without much effort. |
| Shooting 1:10:00 [1] | |
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| this time much better shooting standing hitting 80% of the targets. Also shot much better prone. shot 140 rounds. |
Friday Jan 25 |
| Running 56:00 [1]7.0 mi (7:59 / mi) | |
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| felt a little bit stiff when I started out, but after two miles felt GREAT! Breezed along at this pace with no problem even with the drop in temperature along with the extra wind. Now I am glad I did the tougher workout yesterday. |
Thursday Jan 24 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Running tempo 20:53 [3]3.14 mi (6:39 / mi) | |
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| ran the low key race and added mileage aftewards. The first place man beat me by 35 seconds. somewhat hilly plus a little cold also. felt good even after all the lifting yesterday. Spent sometime before the race stretching and doing a few stride outs just to be sure I was as loose as I could be. |
| Running tempo 13:00 [3]1.9 mi (6:50 / mi) | |
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| no mile markers so had to guess at my speed once I finished I knew how fast per mile I went and tried to go a bit easier for this part. planned to run this on Friday just the weather this evening could make this difficult. |
| Shooting 15:00 [1] | |
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| After looking at the gun barrel which was SO dirty thought it was a better idea to clean the gun. dried fired some aftewards since it was a bit late to leave for the range. |
Wednesday Jan 23 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| ran easy. when two different people referred to me as a jogger I knew I was moving slow. |
| Rowing warm up/down 10:00 [1] | |
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| before lifting. |
| Weightlifting 1:30:00 [2] | |
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| worked my legs a lot especially the gluts and hip flexors. gained some strength again especially in my shoulders. This time I did not shoot earlier in the day and both arms were equal and strong with a full range of motion. For some reason my left leg was a little off from the right one when I did lifts individually for each leg. the left leg redemeemed itself when I did leg extension managing to lift more with this leg versus the right. My shoulder felt great so iced it anyways. |
Tuesday Jan 22 |
| Running warm up/down 48:00 [2]6.0 mi (7:59 / mi) | |
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| ran to the track and back. |
| Running intervals 17:00 [4]2.5 mi (6:48 / mi) | |
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| ran 8 X 300m all in 65 and 66 seconds. with the way the stadium/track is set up managed to have the wind in my face the entire time though at times it was stronger on some sections of the track. the rest of the time is 200 m recovery. |
| Shooting 1:00:00 [1] | |
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| the range was out of the usual ammo I use so kind of frustrating to use other ammo. They are behind in ordering so may have to wait a couple of days before returning. ended up shooting entirely standing since this needs more work. Shot on the pistol side which also has a lot of out light bulbs so somewhat dark compared to the other side. found one spot with fairly good light so put my target at this point. only shot 60%. shot 90 rounds. |
Monday Jan 21 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| so cold yesterday waited for warmer weather. still had to wear three layers just to stay warm. |
Sunday Jan 20 |
| Weightlifting 1:10:00 [2] | |
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| wanted to run first just so called did this and will wait for the "warmth." did some balance exercises, planks, lat pull down, lots of lift for my shoulders, rotor cuff exercises with the band, shoulder shrugs, hamstring curls on the ball, squats, exercises for the gluts on the ball, push ups, odds and ends ab exercises, bench press, calf extension, assisted chin ups, bicep curls, one leg press, |
| Shooting 1:20:00 [1] | |
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| shot 150 rounds. not the best ever, but far better then other times after weightlifting earlier in the day. ended with hitting 14 out of 15 standing. Only shot 25 rounds prone wanted to spend more time on standing. |