Saturday Feb 16 |
 | Running long 2:26:00 [1]18.0 mi (8:06 / mi) | |
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| First long run in three weeks. For some reason my quads were tight this morning seems late for a reaction from the weightroom. never did get the stiffness out. ran with a group first thought of going with the faster group, but as they went into the sunrise at a 7:30 pace decided maybe not so turned and ran back to catch the other group behind at 8:30 pace. Unfortunately I could really could run with a group in between. pace slow at times careful not to push it so always let others lead because it is really easy for me just to cruise along at 7:45 pace which I did when we opted to use the road for part of the run since I know this part of the trail is icy and muddy. very gabby bunch and so I am good to know we were very aerobic the whole way. stopped for the bathroom so let the group go ahead and never caught them back. once I was alone ran sub 8:00 pace the rest of the way in. I cut around thinking I would get ahead them and stopped and waited for about five mins only to realize maybe they were still in front of me. This only stiffened me more. Miles ranged from 7:30 to almost 9:00. |
Friday Feb 15 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| first run of the day. |
| Shooting 1:00:00 [1] | |
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| went to the range with the hope of running also just not enough time so ran only once today. Did some drills including breathing exercises. at first kind of sloppy, but improved so shot 80% standing. did really well prone when, from reading, realized I was wearing my sling the wrong way. Not sure if it will help the accuracy just the stress on my arm is less which can only help since my body will be more relaxed. shot 100 rounds. |
Thursday Feb 14 |
| Running 1:03:00 [1]7.0 mi (9:00 / mi) | |
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| easy trail run. stopped some of the time to pick up branches etc. on the trail after the recent high winds. fairly wet and muddy and low lying places otherwise an enjoyable run. |
| Shooting 15:00 [1] | |
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| dry firing. started reading a book about shooting drills. Shooting all the rounds is only going to do so much for me to improve I think for me to take my shooting a step further I will have to use the drills from this book. The writer is the coach of the National team in Canada and so far the book is actually interesting to read. |
Wednesday Feb 13 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| ran to the track and back for warm up. In this case it was just to stay warm as there were some winds, light rain and temps in the mid 30's. Due to the icy conditions even work was delayed this morning for two hours. running on concencrate had parts with ice patches so stayed in the road using parts that had been driven over plus it had salt. |
| Running intervals 18:00 [4]2.5 mi (7:11 / mi) | |
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| ran 8 X 300 in 65 and 66 seconds each. NOt bad considering some wind plus a wet track. Managed to keep my feet fairly dry since getting wet make them heavier. Rested by jogging slowly for one minute so this distance is added. The weather meant I had the track all to myself. First time hard workout in a while maybe a good thing to take a break since I did not feel as though I tried really hard and could do this versus a couple of weeks ago I fetl as though I worked much harder for the same time. May have lost a pound or so on vacation which is usually what happens. |
| Rowing 10:00 [1] | |
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| warm up before weightlifting. |
| Weightlifting 1:40:00 [2] | |
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| did a lot this time in the gym. the time off seemed to help. started off with drills- butt kicks, skips, walking on the heels and fron ot the foot, balance exercises, ball tosses off the wall, squats, shoulder work, core work. leg extension. |
Tuesday Feb 12 |
| Running 9:00 [1]1.0 mi (9:00 / mi) | |
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| road so icy ended up cutting the run really short. wanted to do a speed workout just did not have time during lunch will try again on Wednesday. |
| Bike riding 30:00 [1] | |
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| wanted to get some workout in so just went on the stationary bike inside. |
Sunday Feb 10 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| travel day. after returning from Florida find myself rather exhausted. tried to catnap but not very restful. ran some later in the day which made me feel better. after all the nice days away today was a rude awakening with temps in the low 40's and very high winds. |