Saturday Mar 8 |
 | Running long 2:05:00 [1]16.0 mi (7:48 / mi) | |
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| ran starting at the CCT in DC, through the zoo adding mileage by going through the neighborhoods and ending at the Metro. Lost time on the steep climb from Beach Drive to Connecticut ave otherwise maintained a steady pace. rainy throughout only cold for first two miles and felt fine the rest of the way. |
| Shooting 2:00:00 [1] | |
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| shot 175 rounds. tried the new shooting glasses not sure they will work that great indoors just too dark need to try with natural light. Do give more contrast just make the target a little bit darker with the light not being that great inside not good to lose more. |
Friday Mar 7 |
| Note | |
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| Ranked 18th for 2007 in the 40-44 age group. A nice accomplishment considering my focus, not tapering for these races and having my best performances out of town. |
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| C • Congratulations 2 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Running tempo 28:00 [3]4.0 mi (7:00 / mi) | |
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| planned to run more just wanted to run long on Saturday with the group. Did not run until evening so not much time to recover before the next run so cut it short. |
Thursday Mar 6 |
| Running 1:12:00 [1]9.0 mi (7:59 / mi) | |
| slept:9.0 |
| tried out the new sneakers. when I tried them on thought they cost $50 just when I got to the counter to pay they cost $20 because it took so long to sell them. Last two pairs were Adidas this is Nike and feel better- fluffy with more flexibility. The singlet I bought was also on sale for $15 and it is really nice. Nice to get some pleasent surprises once in a while. once I was home had to rush to get to work on time. felt it some in my legs from the training yesterday probably the extra jumping which I have not done much of lately or just adding more weight. still moved with ease after about three miles. The cat slept well so I made up for lost sleep. |
| Shooting 1:00:00 [1] | |
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| Started shooting standing first which was a disaster so went to prone which went really well. went back to standing which was a disaster again and all of a sudden seemed to get the idea and shot nearly perfect. wanted to stay longer now that is was going well just the range was closing and I had to bus my brass. shot 90 rounds. |
Wednesday Mar 5 |
| Running warm up/down 16:00 [1]2.0 mi (7:59 / mi) | |
| slept:6.0 |
| stretched out my legs before running faster later. so warm ran in shorts and singlet. did not sleep well, well I should say my cat did not sleep well so she figured I should not sleep either. |
| Biathlon 31:00 [3]4.0 mi (7:45 / mi) | |
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| ran four x one mile shooting four times. very windy running. much better changing to shooting, but take a bit to get through the front door so plenty of time to lower my heart rate. ended up shooting 4, 4, 3, 3. curious how fast I am shooting just can't time it easily. I did one time while standing took about 40 seconds, but I only got three targets. |
| Shooting 1:15:00 [1] | |
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| set the windage before running. Did lots of shooting after running. did really well hitting the 9 and 10 ring a lot this time. Used 50 rounds of the good ammo, but even the medium price ammo was accurate. shot 150 rounds. able to hold the gun more stable standing. also this time my eyes changed from the bright sun to indoor shooting something I will not have to think about during competition. another good workout. |
| Rowing warm up/down 10:00 [1] | |
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| before weightlifting. |
| Weightlifting 1:30:00 [2] | |
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| even after shooting this went well. did some jumping drills, which only improved a little, other places much better. gym crowded with a football team so worked around them still very productive doing a lot for my upper body. did sled push, ab work, planks, hip flexors, |
Tuesday Mar 4 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| ran to the gym and back. |
| Elliptical trainer 21:00 [1] | |
| ahr:120 weight:117lbs |
| set the difficulty to 7- see how much difference it made. Hope to do some faster workout tonight so I can biathlon. Not sure if the weather will cooperate with one forecast for heavy thunder showers and the other for an overcast. IF it rains I will run fast on Wednesday. Dropped the weight back down. Ate out three days in a row for work stuff end up eating crappy food that is not the best for training- greasy, way to sugary so gained a couple of pounds. |
| Shooting 1:15:00 [1] | |
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| shot the new ammo that I asked the range to purchase. moderately priced, but for the price very accurate. I shot really well! wanted to run also with the limited time and how well practice was going decided just to shoot. much more control especially standing. a couple of people at the range even noticed how well I was shooting. shot 135 rounds. also tried out the new attachment to the gun if I have a misfire during the competition can reload very fast and was accurate also. |
Sunday Mar 2 |
| Orienteering 1:10:42 [1]4.1 km (17:15 / km) | |
| shoes: Integrator O spikes |
| decided to run yellow since advanced courses have been going so well for me. Ok for the first control and had real problems with #2 spending 33 mins to find a control that should have taken about four mins. after that I got the idea what to do to orienteer again. No real problems after this losing a maybe a min here and there on the subsequent controls. ran easy since I wanted to run for a total of 2:40 and this seemed to use up a lot of this time. finished had to hurry out on the orange since I was left wondering how this would go. felt much more at ease running through the woods and on the trails some of which were rather sandy. Moved the entire time. jogged to the start line to warm up-did not add this time. |
| Orienteering 39:12 [1]4.5 km (8:43 / km) | |
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| ran the orange course. Thought it would be a lot different then the yellow course. copied the course so fast so I could get out realized when I was running it that some of the controls were the same. felt really good running especially off trail. |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| after finishing orange walked back and as I felt stiff switched to a jog as once my temp dropped I could feel some stiffness. Hurried and downloaded and changed for the run. Mostly on roads and about 1/3 on trails. wanted to go shooting also so cut it a bit short also hungry. |
| Shooting 30:00 [1] | |
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| dried fire. Hurried home after the Oing and running and realized it did not want to hurry to the range. This ended up being good practice. Ordered a new butte plate since my shoulder is still taking a beating from the recoil. All the icing, weighlifting and stretching only does so much. This replacement will absorb some of the recoil still some will go to me, but will be far less. |