Exercise Log

[kc1980]

Monday:

Cycling to work: 2h25 minutes, against the wind, it went already much better than last Friday, when the wind was even stronger, and it took me nearly 3 hours.
Back from work: 1h and 58 minutes, the first time I did the distance under 2 hours! I had a quite strong wind in my back this time, though, but still, I'm happy with it.

Tuesday: Much less wind.
morning: 2 hours and 20 minutes.
evening: After I had nearly left the forest (still 30 km to go) suddenly it felt like my chain had come off. But when I looked it was still on. So something more evil had happened to my bike, namely the freehub blocked, which meant that the backwheel couldn't get out of the freewheel mode, so I couldn't peddle anymore. Called someone, who gave me the advice to bouce the hind wheel hard on the ground. That helped, but the problem kept coming back. I still made it home, but I had to stop often to get the bike going again.

So now it's gone back to the repair shop, and I've been taking the train to work. I hope to get it back on Saturday. I guess the one positive side of it is that I'm learning more about bicycle technique

 

[Kiwong]

That sounds like a pretty torturous cycle ride, Kc.

Wednesday. 60 minute pool interval session. 1 lap warm up. 5 X 1 hard. 5 recovery. 2 warm down. Each hard interval takes abou 4 minutes, which is equivalent to a 1 km rep.

Thursday am. 8km in about 44 minutes. Pain seemed to be radiating down into my calf, a little bit of pain in the hip, but very much less than Tuesday.

 

[replica]

Thursday 10th February

Type: Outdoor Bike
Distance: 60.70 km
Time: 01:56:46
Speed: 31.2 km/h

Difficult to mount lights with aerobars, ended up fitting the light to my helmet with zipties - worked alright.

Program says 45 minutes. Done.

Saturday 12th February

Type: Outdoor Bike
Distance: 88.53 km
Time: 03:00:21
Speed: 29.5 km/h

Cross winds the whole way, few nervous moments on the aerobars when a gust of wind came along. No brick run this time, saving my legs for tomorrow.

 

[Kiwong]

Saturday: 1:40 minute pool jog.

Sunday: 10km run 52:13. A little pain first 3km, but I warmed up pretty well. I was able stride out more freely and the last km was 4:46.

 

[replica]

Sunday 13th February

Type: Open Water Swim
Distance: 2.07 km
Time: 00:53:26
Pace: 2:34 min/100m

Returned back to the salt open water, need to somehow get over this hurdle. Really hate the salt water and nauseous feeling I am getting. Had a ginger tablet before the swim but this didn't work. Might have to try something else. Happy that I've covered the distance and under the 75 minute time limit.

Type: Outdoor Run
Distance: 14.00 km
Time: 01:16:15
Pace: 5:26 min/km

Had to do a 75 minute run tonight which just happens to be my equal first longest run. My knee held up great but my pace did fade towards the end. It's just going to get harder from here on, need to build up to 110 minutes in 9 weeks.

 

[AGR]

30 minutes shadow boxing,because its snowing and I cant go to the gym,I really want to lose weight/get in shape,but I am lacking motivation,specially on the diet part.

 

[replica]

Monday 14th February

Type: Indoor Lap Swimming
Distance: 1300 m
Time: 00:55:00

Lazy session at the pool tonight.

 

[Luke1993]

Well I have been able to make some progress on all of my excercises. But something significant has happened for me.

You know how you are able to tense/flex your muscles? Well I used to be so weak I could not tense any of mine, not my biceps or anything there was nothing there to tense! Anyway after I started doing fitness stuff a while ago I have been able to tense my arms, abs etc. but recently I have been able to tense my lat muscles, which are at your back! Mine are tiny but it's great that I can feel them now.

Pull ups are supposed to be the best excercise for the lats, but I can only do a few of them, so right now I am doing chin ups and eventually I'll be able to do pull ups.

 

[replica]

Pull ups are very difficult but I like the exercise. I love working the back muscles. Looking forward until I can start doing them again after May when I can start laying into the weights

 

[bigchris]

Did 25 minutes HIIT on an exercise bike, very tiring but makes me feel great after.

 

[Kiwong]

8km 43:37. The hockey field ahd deep puddles of water and long grass. It was heavy going and I felt in in my hip and calf. Still hampered by this injury.

 

[replica]

Tuesday 15th February

Type: Outdoor Run
Distance: 8.58 km
Time: 00:44:35
Pace: 5:11 min/km

Was a bit worried about my knee as I didn't do any SMR exercises after my long run on Sunday but it held out fine. I won't cheat on it any further though, I'll get on the roller tonight, after my bike ride :/ Haha.

Type: Outdoor Bike Ride
Distance: 41.05 km
Time: 01:19:50
Speed: 30.9 km/h

Type: P90X Ab Ripper X
Time: 00:15:00

... and 2 minute plank. Also foam roller and weight plate session.

Wednesday 16th February

Type: Lap Swimming
Distance: 1500 m
Time: 01:00:00

Not sure what is going on but I'm getting noticeably slower. Not happy.

 

[Kiwong]

10km 51:26. Still some pain, but it warms up better. Very heavy in the legs if I try to push the last kilometre.

 

[replica]

Thursday 17th February

Type: Outdoor Run
Distance: 8.44 km
Time: 00:44:40
Pace: 5:17 min/km

Went out at 5:50 am for a morning run.

 

[jus]

just out of curiosity, anyone use creatine ?
I try it diff brands every few months (5g/day for a couple of days + HEAPS of water) and get bloated big time.

People claim its not possible for the bloat to happen in a few days with only 5g/day, but yeah it doesnt seem to agree with me. Tried a few diff brands, but same results.
Not sure if it increases strength but it did make muscles look a lil bigger, but doesnt seem to be worth the bloat.

Anyone use it often and get noticable results without the bloat ?

(and yes i am aware its not some magical stuff like steroids )

 

[replica]

Thursday 17th February

Type: Outdoor Ride
Distance: 62.62 km
Time: 02:03:30
Speed: 30.4 km/h

Left my ipod on all day since my morning run so no tunes on this ride. Made it very boring, nevertheless went out and did my 2 hours. So tired towards the end, didn't help when I had to ride directly into the SE'ly on the home stretch. Looking forward to my rest day tomorrow!

@Jus, I have no experience with creatine but doesn't it suppose to give you a little more strength/power so you can get that 1 extra rep? If so it should definitely be beneficial

 

[Luke1993]

Bad news! The cross trainer that I used broke! I don't know why but one of the legs just came off while I was using it! So I guess now I have to do walking as my excercise, since I can't really run that well.

Maybe I'd gotten too strong for it and it broke because of my pure power? lol I wish

 

[JamesSmith]

I'm currently recovering from a shin injury. I was mislead on a site that told me pain is bad when in fact pain is the only to build my shin muscle back up. Rehabilatation is the name of the game for me right now. On a very positive note, I'm running 2 miles about every other day on average. Horrible 2 mile times for me that I won't even bother listing, but the point is the pain isn't so bad that I'm not making it the full 2 miles, because i've made it the full 2. I couldn't even make it a mile about 2 or 3 months ago so this things are looking up. Maybe just maybe I'll be able to run pain-free by the end of this year. I've been hurt for 2 years now and i've actually forgotten what it's like to have a healthy left shin muscle. If it does heal, it could help me with a lot with killing some anxiety because running is the best exercise imo to help you relax afterward. Today I had severe tightness in my calf muscle, and I'm assuming that's a good sign cuz it means i'm working the heck out of the muscle. I'm more confident that I know my limits and am optimistic about full recovery. As of right now, I feel like the ball is in my court.

 

[Kiwong]

What exactly is the shin injury James? Is it shin splints or something else. I supplement some of my land running miles with pool jogging, your get a good workout without the impact.

 

[AGR]

eh,this week didnt go as I planned,snowed a bit at the start,then some things I had to do happened,went to the gym only once,tomorrow saturday, I work and the gym closes earlier,not sure I will go to the gym,also thinking of buying some gloves and maybe some shoes,the gloves at the gym stink a lot,found some pretty cheap and nice looking at amazon.....