Exercise Log

[Kiwong]

Escape Artist, I think running 70 minutes a day is too much, and a sure recipe for injury, particularly with such little build up. There is a real danger with increasing distance and intensity too soon with running. A gradual build up is necessary, some apply the 10% rule.

I think a balance between long runs and shorter run is the way to approach a running program.

At my peak I do

Sun Long run 20km (1 hour 45)
Mon rest
Tue easy 10km (50minutes)
Wed: 12km progression run (50-55 minutes)
Thur: mid week long run 16km (80-85 minutes)
Fri: easy 8km (40 minutes)
Sat: 12km Interval session 3km warm up 4X 1km hard, 3 minute jog recvoery, 3km warm down)

78km

Currenty I am bulding back up: 42, 46, 54, 61km have been my last four weeks. As you can see I only do two runs over 60 minutes each week. That is my Sunday long run (1 hour 45), and a mid week run.

Running is one area of my life that I do not feel inadequate. It is a blessing and a comfort to have in my life. It is the light inside the nightmare I have lived. I prize my ability to run highly, so I am careful listening to my body and trying not to get injured.

 

[Kiwong]

20km 1 hour 50:39.

I went easy the first 10km, my second 10km was a slight negative split, but I was feeling the effect of my first long run this year at the finish. Really thirsty and tired.

 

[replica]

Sunday 27th March

Type: Outdoor Bike (Morning)
Distance: 94.58 km (59.11 mi)
Time: 03:04:19
Speed: 30.8 kph (19.25 mph)

A lot better than the ride on Thursday night. Had enough energy for a brick session. Average HR 139 (74% of MHR).

Type: Outdoor Run (Immediately after ride)
Distance: 5.01 km (3.13 mi)
Time: 00:25:28
Pace: 5:05 min/km (8.13 min/mi)

Went off really quickly but couldn't quite keep the same pace. Slowed right down to around 5:22 min/km in the last 2.5 km. Average HR 157 (84% of MHR).

 

[Deus_Ex_Lemur]

Sab - gotta ease into it. Like if a guy lifts weights, has never done it, or not done so in years, he's not gonna go for 70 pound dumbbells first day =D Much as he'd like to. Unless he wants to pop a pec muscle and crush his larynx. Work up to that weight. Same with cardio. With dedication and consistency, you'll get there.

But I understand feeling like should do more. Esp early on - feels like SHOULD be doing more, not seeing progress. Takes time.

 

[bsebring]

‎11.6 mile run today. My ankles hurt :\

 

[replica]

Great run bsebring! Make sure you look after that ankle.

Monday 28th March

Type: Indoor Lap Swimming (Evening)
Distance: 2000 m (1.25 mi)
Time: 01:00:00

Excellent swim if I do say so myself.
- 300m free style
- 12 x 50m kick board with fins
- 4 x 50m breast stroke
- 6 x 50m free style drills with fins
- 10 x 50m pull buoy
- 100m free style

 

[Darryl]

Sunday 27th March

Type: Outdoor Bike (Morning)
Distance: 94.58 km (59.11 mi)
Time: 03:04:19
Speed: 30.8 kph (19.25 mph)

Hey replicate 94.58 k's That huge!!!
Where you riding to?... actually don't anwer that, unless you wan't to.

Very impressive, well done.

 

[LazyHermitCrab]

so far walked down the steps! planning on biking later ;p

 

[replica]

Hey replicate 94.58 k's That huge!!!
Where you riding to?... actually don't anwer that, unless you wan't to.

Very impressive, well done.

Thanks Darryl, you're also from Perth right? I rode down the Kwinana Freeway cycle path just past Paganoni Road then back up north to my home. The pedestrian/cycle path is great, no traffic lights or stops required just not much of a scenery. Can just put your head down and hammer away

Tuesday 29th March

Type: Outdoor Run (Morning)
Distance: 8.70 km (5.44 mi)
Time: 00:44:01
Pace: 5:03 min/km (8.08 min/mi)

Good morning Average HR 148 (79% of MHR).

 

[Kiwong]

10km 48:27 with fast finish (5:14, 5:05, 5:00, 4:54, 4:47, 4:51, 4:51, 4:52, 4:48, 4:03)

Fairly happy with that finish.

 

[Darryl]

Light session for me tonight.

Burpee: 5-10-25
Elevated push-up: 10-10-10
Dips: 25-10-5

 

[replica]

Tuesday 29th March

Type: Outdoor Bike (Evening)
Distance: 32.14 km (20.08 mi)
Time: 01:01:29
Speed: 31.4 kph (19.63 mph)

 

[Darryl]

Jacobs Ladder Kings Park
242 steps - 45 meter drop.

8 times in 33 minutes.

Rest day tomorrow.
After the last three days of muscle spasms in my shoulders.::

 

[replica]

Wednesday 30th March

Type: Indoor Lap Swimming (Evening)
Distance: 1900 m (1.19 mi)
Time: 01:00:00

Tonight I was slow compared to the regulars, don't understand it - Monday I swam awesome. Surprised I covered this distance though.

Type: P90X Ab Ripper X (Evening)
Time: 00:15:00

 

[Falkor]

have been cycling 30 km in total today ^_^

 

[bsebring]

Just went on a 6 mile run on the bike trail with sudden snow fall & the only thing that stop me from going further was knowing I had to go to work soon.

...45 more days till the Cleveland marathon and any doubt that I won't succeed has left my mind...I have to say, it's a pretty good feeling

 

[CaptainDaveBeard]

Front Squats,Shoulder Presses and barbell rows today then walked to the shops for some low intensity cardio(35 minutes 3500 steps)

 

[bsebring]

Great run bsebring! Make sure you look after that ankle.

QUOTE]

Thankyou I felt pretty accomplished that day.
& looks like you're doing pretty awesome yourself

 

[Kiwong]

30 seconds quicker than last week. I dipped under 4:40/km aeverage. I still lack endurance the last 5km.

(4:59, 4:33, 4:30, 4:36, 4:32, 4:46, 4:23, 4:36, 4:40, 4:39, 4:40, 4:36)

Last 10km 45:59 Last 5km 23.10

 

[replica]

Thursday 31st March

Type: Outdoor Run (Morning)
Distance: 8.01 m (5.01 mi)
Time: 00:39:59
Pace: 4:59 min/km (7.97 min/mi)

Cooler morning for a change. Happy with this effort. Didn't want to do any sprint efforts in case I might injure myself as it's only 37 days to my race. Ran without looking at my watch and just went by feel. 1 km splits: 5:13, 4:50, 5:04, 5:02, 5:01, 4:54, 4:56, 4:53.