Saturday Feb 2 |
 | Running 24:00 [1]3.0 mi (7:59 / mi) | |
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| after traveling not much time to run. |
Friday Feb 1 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. with the heavy cold rain decided to train inside. |
| Elliptical trainer 15:00 [1] | |
| ahr:120 |
| all the more time to train. not been the best week for training with other events going on plus the range lacking ammo. interesting to read another orienterer getting involved in this sport just he is doing winter which I hope to try soon. wonder if I can get him to run? notice most biathletes stick with one or the other and do not cross over. |
| Note | |
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| blood work showed I am on the low side for hematocrit so just above the anemic range. Cholesterol was high normal, but the HDL is on the high side so the ratio is 3.5 which is supposed to provide the most protection. |
Thursday Jan 31 |
| Biathlon 30:00 [3]4.0 mi (7:30 / mi) | |
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| ran 4 X one mile with shooting in between. shot twice prone and twice standing. shot 4, 5, 3, 4. |
| Shooting 45:00 [1] | |
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| set my windage prone first and shot really, really well. aftewards practiced standing in which I only shot 60% seems to go better standing after running. shot 90 rounds. practiced relay shooting in which you get 8 shots to hit 5 targets. |
Wednesday Jan 30 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Weightlifting 40:00 [2] | |
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| leg curls and hamstring curls with the ball, lunges, lat pull down, shoulder press, bicep curl, calf extension, leg extension, |
Tuesday Jan 29 |
| Running warm up/down 24:00 [1]3.0 mi (7:59 / mi) | |
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| ran to the CCT and back. tought about doing the workout on a track just six miles of running was a lot so did it on the trail. |
| Running tempo 42:00 [3]6.0 mi (7:00 / mi) | |
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| ran 3 X two miles planned to run 6:40/ mile pace just it was very dark and no moon to help light the trail. about all the faster I was comfortable going. Rested for about two mins since I could not see my watch just guessed. |
Monday Jan 28 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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Sunday Jan 27 |
| Weightlifting 1:00:00 [2] | |
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| stayed until the gym closed. Did all the usual lifts. Did some balance exercises, core strength and lots of shoulders lifts with a couple of new ones added. iced my shoulder once I got home. no time for running so will have to wait until Monday. |