Grant Wilson - Training Diary - 02 Aug 2012

We started the day off down the range getting in more shooting time performing different exercises and drills. After zeroing we moved onto an exercise the other lads had done last year but for me was a first. We each held our breath for 20 seconds then had a further 20 seconds to get into position and fire one shot. We shot 10 shots in the prone position then after a short break repeated the shoot but this time in standing. After reloading we took another short break then moved onto metal targets. This time we had to fire full series shoots, two mags in prone then again in standing. Counting the misses we did the shoot once again to see if we could improve our scored. We then moved on to the hockey pitch for the second part of our morning training. The coach set up a course with cones which included a section of long bends which we were to use our poles a lot going round which led onto a slalom type section where we had to weave in and out of the closely spaced cones. Finally the last section was gates which we had to skate through which were placed to create sharp turns and tight bends. About every fifteen minutes the coach would change the course about a bit to make it more difficult. In the afternoon we headed back to the range for our 10k skate at race pace. Although it was race pace we were told to skate at the quickest possible we could while still maintain good technique. The coach showed us the route which we had to go round three times. After a 15 minute personal warm up the coach set us off at 30 second intervals, I went first followed by Carl then Mat. At the end of each loop we had a short water break then two penalty loops before going onto the next loop. To finish off we all did some sprints. First we did three sprints on the flat in front of the range then moved onto do a further three sprints on omega hill and to finish concentrated on using skate 1 while sprinting up the big hill next to the range.