Saturday Apr 5 |
 | Shooting 2:15:00 [1] | |
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| went to an outdoor range which only allow you to shoot prone. somewhat different from indoors no lighting issue just the shifting winds made it tougher since there were no flags to help with wind speed and direction. When I figured it out correctly I was in the 9 or 10 ring if I messed up the shot was on the outside. shot 250 rounds. only used 50 rounds of the really good ammo and switched to the medium price ammo. Had to wear glasses to shoot since the range required it shot 5 rounds without glasses and this was much better so probably even on bright sunny days compete without them. put heat on my arm once I got home. |
| Running 55:00 [1]6.0 mi (9:10 / mi) | |
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| now that I am reading "A walk in the woods" I had to run on the AT. Went on a somewhat easy part running out and back . Over two mins faster on the return trip seemed like a lot less rocks on the return trip. saw lots of hikers of course you have to ask if anyone is a "thru" hiker. Calf felt fine the whole time. |
Friday Apr 4 |
| Running 55:00 [1]7.0 mi (7:51 / mi) | |
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| time to test the leg out. Seems to be fine even a few hours later it is not stiff at all. Plan to run a little longer on Saturday. |
Thursday Apr 3 |
| Shooting 1:15:00 [1] | |
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| the rain kept everyone away so I had it entirely to myself. the lights on the range don't seem to last long the amount of light is about the same as 20 mins after sunset. only shot OK. Tried to shoot more in a sync with my heartrate which when I did it correct I was perfect just if you get out of sync I missed a lot. shot 150 rounds. |
Wednesday Apr 2 |
| swimming 25:00 [1]0.75 mi (33:20 / mi) | |
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| my calf is not 100% so decided to stay off it and swim. Did crawl, breastroke and some kicking both free and breastroke. If I worked at the swimming a bit will probably be a lot faster did not lose any speed despite not being in a pool for some time. Certanily have more strength more noticeably in the breastroke pull. |
| Rowing warm up/down 10:00 [1] | |
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| before weightlifting. |
| Bike riding warm up/down 10:00 [1] | |
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| did not want to over use the arms so switched to the bike for more warm up before lifting. |
| Weightlifting 1:40:00 [2] | |
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| some aspects of this went really well especially some of the shoulders lift other places seemed not so great. What side of my body is stronger with leg or arm is totally unpredicatable. With the shooting this time the right side seemed better. A little frustrating with the jumping skills. Kind of boundy last night since I felt fresh and really felt good to go fast again. Did lots of lifts including woodchops while on my knees, one arm rows, lunges with 2 X 15 pd barbells, 40 m sprint builds, single leg extension, assisted chin ups, |
| Note | |
| slept:9.5 |
| Had a mini massage for the calf plus more heat to loosen it up. Also added some much needed sleep. Now work is much busier again so it is go, go, go at work and then the training. |
| Shooting 1:00:00 [1] | |
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| after all the weightlifting shot really well. Shot 40 for 40 prone and well over 80% standing. shot 100 rounds. Plan to shoot outdoors this weekend since indoors is a bit different plus the range is low on ammo again. after shooting put heat on both my calf and my arm which actually seems to help more it was much looser this morning. |
Tuesday Apr 1 |
| Running warm up/down 22:00 [1]2.5 mi (8:47 / mi) | |
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| Running intervals 13:00 [3]2.0 mi (6:29 / mi) | |
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| ran 3 X 800 m on the road alone since the track was in use. somewhat hilly ran the first one in 305 ran reverse in 255 and back out in 302 ran around to cool down and catch the group for the next part of the workout. had cross roads so kind of using both eyes to watch for cars. |
| Running tempo 13:24 [3]2.0 mi (6:42 / mi) | |
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| after the first set of intervals ran to the start to go with others. Found one man to go with went through the first mile in 641 planned 7:00 just with no maker earlier and the hills still had to guess about the pace. ended up stopping about 30 m short of 2 miles. walked and jogged around slowly for part 2 intervals. the rest of the group went ahead for another two mile loop. |
| Running intervals 6:00 [3]1.0 mi (6:00 / mi) | |
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| had to wait a bit for some of the men to return so I could run with them. One man came by running a good pace so I ran with him doing well felt great and then........ my calf started to feel tight kept fighting it and finally it got tight enough that it changed my stride. still ran the 800 in 250, but could have gone faster since it was easier running with this man going just the right speed. waited about one minute before taking off again with another man that just ran the marathon I thought he could stay with me so I was looking backwards. for about 200m the calf was OK and it became very tight and it changed my stride. still managed to run 305 even with a gain in elevation on this part of the course. Planned to run one more just so tight went to the cool down. When I arrived home took some asprin and a hot bath. Just think it needs to loosen up and hopefully will be short lived. When I am running with someone else definitely can go faster and especially today could have been a bit faster. legs feel much better and with some spring. not sure why so tight /cramp never been much of an issue for me. |
Sunday Mar 30 |
| Running warm up/down 18:00 [1]2.0 mi (9:00 / mi) | |
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| Orienteering 34:08 [1]3.5 km (9:45 / km) | |
| shoes: Integrator O spikes |
| ran the yellow course first made sure to keep the pace at my long run effort so I don't get tired. from control 9 to 10 lost some time when I had to run through the woods to go around the horse back riders. Even when I was about 30 m into the woods the trainer was still yelling at me not to run so I had to cut in more where the woods had more rubbish. lost time on this leg since it is much FASTER for me to use the trail. a little more woods running versus last time. Ended up first on the course, but could not let Max down who was cheering me from control 4 into 5. |
| Orienteering 49:36 [1]4.8 mi (10:19 / mi) | |
| shoes: Integrator O spikes |
| Only rested for about five minutes this is about all the faster I could check out, get checked in for the other course and go back out. a little more off trail running just this time from 4 to 5 had to totally stop for the horse back riders to pass by lost about one minute. The trainer kept begging me to totally stand still so I did and read the map. made sure to keep the pace easy again and felt good as I finished. |
| Shooting 1:20:00 [1] | |
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| shot 130 rounds. Needed 20 rounds just to get the windage correct. shot another 30 prone and the rest standing. Still shooting 80%+ accuracy standing and ended with 15 out of 15 standing so called it a session. |