Exercise Log

[replica]

Thursday 7th April

Type: Outdoor Run (Morning)
Distance: 9.59 km (5.99 mi)
Time: 00:49:15
Pace: 5:08 min/km (8.21 min/mi)

Got out of the door this morning to find it was a little drizzly. Went back inside only to tell myself to HTFU. Got out and did my run. Felt good, didn't get too soaked. Splits: 5:18, 5:14, 5:07, 5:14, 5:12, 5:08, 5:06, 5:03, 4:58. Average HR 143 (77% of MHR).

 

[AGR]

oh yeah I went yesterday also,I am averaging one or two times a week,have to go more,jez I dont know what to write here,my log is crap.

 

[replica]

Just entered a triathlon race this coming Sunday. This will be my 2nd triathlon and will be longer the than the last. The forecast is windy and wet. Not looking forward to the conditions but I have to use this as a preparation trial before the big half ironman in May.

 

[Felgen]

Came home from the gym a few hours ago. At 73 kgs, I can now leg press 412,5 kgs, after 6 months of going to the gym. One should never underestimate proper nutrition.

 

[replica]

Saturday 9th April

Type: Outdoor Group Ride (Morning)
Distance: 100.14 km (62.59 mi)
Time: 03:09:03
Speed: 31.8 kph (19.88 mph)

Bit cold this morning, was kind of nice. Legs were strong and even led the group for a bit. Felt good, E3 drink and gels seem to go together alright. Hopefully I get some rest today before the triathlon tomorrow. Average HR 137 (73% of MHR).

Sunday 10th April

Type: Triathlon - Ocean Swim (Morning)
Distance: 750 m (0.68 mi)
Time: 00:22:14

What can I say, this was really bad. The water seems alright to begin with but the further we went out the rougher it got, this really unsettled me. Stopped quite a few times, bopped up and down (because doing breast stroke in a wetsuit is next to useless). Could see some life guards were concerned about me but no way was I going to give in. I was nauseous out there again (remembers previous try) and that feeling in the stomach stayed with me throughout the race. 55th out of 58 Category Position

Type: Triathlon - Bike (Morning)
Distance: 20.54 km (18.67 mi)
Time: 00:45:08
Speed: 26.5 kph (16.56 mph)

My favourite part of a triathlon, the cycle. Roughly 4:03 of the above time is the combined transition time. Was quite gusty in a few sections which made me get off the aerobars but there were some nice speedy sections, fun! Wanted to take a gel but my stomach was a bit unsettling and wasn't sure if I could keep it down. 29th out of 58 Category Position.

Type: Triathlon - Run (Morning)
Distance: 5.14 km (3.21 mi)
Time: 00:26:06
Pace: 5:22 min/km (8:35 min/mi)

Still not feeling good in the stomach, wanted to stop and go the the public bathrooms but the thought of losing too much time bothered me so I kept trucking. I can run faster than this but didn't want to bring my breakfast up. 50th out of 58 Category Position.

Overall result 46th in my age group with a time of 01:34:14. Very disappointed about the results. Has made me quite concerned about my Half Ironman which is under a month away.

 

[kc1980]

Saturday 9th April
How many triathlons have you done before, Replica?

I've never done a triathlon in my life, so I can't really say many sensible things about your effort. If you were having problems with your stomach from the start, it seems already an achievement that you persevered, and still finished the event. It seems obvious that the stomach problems were then going to have a big impact on your times. What caused the stomach problems? Were you just a bit sick, or did you swallow water, or were you put off by the waves in the water? In a distant past (until I was 14) I did some competition swimming, and I remember that before the start of an event, I could sometimes start feeling bad, just from the tension. I've even known other people (very good swimmers) who became really sick from that. What can help is doing special breathing excercises to help you focus and relax.
Your cycling is impressive, but probably you still have a bigger progress margin in swimming and running. Having said that, I have hardly been in a pool in the last years, and my own swimming is currently pretty rusty. I still have a bit of technique, but the arm muscles are so out of shape that I would struggle to do more than 100 meters of crawl at a time. I'm planning to return to the swimming pool once or twice a week.

 

[replica]

How many triathlons have you done before, Replica?

This one would be my 2nd. When I entered the Half Ironman event I had 0 triathlons under my belt so I definitely threw myself into the deep end. I wasn't sick before the swim and it was alright swimming 100 m away from the shore but then it got really choppy. I get sick from bouncing up and down from the waves and the chop hitting my face. I must say it was an improvement from my first triathlon which had calm waters. Not sure how to handle these conditions, think more experience is needed but I'm running out of time.

You're right though, I have more room for improvement in my running and swimming. It is comforting that other people had trouble with the conditions that day but I just don't think they froze like I did.

Monday 11th April

Type: Indoor Lap Swimming (Evening)
Distance: 1800 m (1.125 mi)
Time: 01:00:00

So much better than the open water swim yesterday!
200 free, 8 x 50 fingertip drag/3 stroke, 10 kicks, 10 x 50 pull buoy, 200 free, 2 x 50 breast stroke, 100 free, 2 x 50 back stroke, 200 free.

 

[Kiwong]

Good on you for just finishing that triathlon, Replica. I can't swim at all, so respect there. A great cycle leg. Too bad about the run, but you clearly weren't well. Maybe you could get some other practice races in? A triathlon, a fun run? At least build some more confidence.

I had a disappointing masters athletics champs on the weekend.

1500m 5:25.25 4th/4. The time I did last year would have been good enough to win the race
5000m 20:46.79 3rd/3
800m 2:42.74

I won a bronze medal in the 5000m for just for turning up. That back injury in January really spolied my chances of running good times.

10km 51:02. A nice easy recovery run on grass.

 

[Kiwong]

63:21 (5:18, 5:14, 5:27, 5:13, 5:36, 5:00, 5:09, 5:12, 5:23, 6:07, 4:52, 4:49)

A smooth run this morning, just cruised along. There were a couple of horses grazing where I run through the showgrounds.

 

[replica]

Wednesday 13th April

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

Hard session tonight, what annoyed me was I was noticeably slower than everyone else and having no idea why.

 

[Falkor]

cycled 30 km today.

 

[Kiwong]

Long run

20km 1:45:59 (5:49, 5:24, 5:35, 5:26, 5:37, 5:08, 5:14, 5:06, 5:13, 5:03, 5:01, 5:03, 5:01, 5:15, 5:20, 5:35, 5:28, 5:28, 5:15, 5:00).

I was stronger than last week

 

[replica]

Thursday 14th April

Type: Outdoor Ride (Evening)
Distance: 39.42 km (24.64 mi)
Time: 01:14:31
Speed: 31.7 kph (19.81 mph)

Saturday 16th April

Type: Outdoor Ride (Morning)
Distance: 82.55 km (51.59 mi)
Time: 02:30:44
Speed: 32.9 kph (20.6 mph)

Type: Outdoor Run (Morning)
Distance: 1.81 km (1.13 mi)
Time: 00:08:15
Pace: 4:33 min/km (7:17 min/mi)

Run straight after the bike ride to test the legs. All good.

 

[Kiwong]

3.5km warm up

5 x 1km (4:17, 4:10, 4:10, 4:12, 4:03) 200m jog recovery

3.5km warm down

12km total (plus 0.8km at Aussie Rules before attacked by plovers.)

I went a bit easier on the intervals, tried to keep a consitent pace going. I tried a bit harder the last km.

 

[replica]

Sunday 17th April

Type: Ocean Swim (Morning)
Distance: 2895 m (1.81 mi)
Time: 01:07:05

Been researching why I've been feeling crap after a swim after my recent race failures. I think I suffer from aerophagia (which is swallowing air instead of going to the lungs). This happens when I panic in the water and start gasping for air. So knowing this I concentrated on staying calm and breathing properly. There was a bit of swell in the ocean but I appeared to cope alright. Good stuff!

 

[bsebring]

9 mile run yesterday.
I have 28 days till the cleveland marathon.
The game plan is run 11 miles next week, then 14miles with my dad the next. after the 14 I'll run 2 miles which will give my body some time to rest.
May 15th is right around the corner and I'm so excited!! I can't wait to put all my hard work into action

 

[Kiwong]

Good luck with the half bsebring. I have the Sydney Morning Herald half on the same day.

Raced in a cross country race this morning. It was raining heavily and it was a very hilly course. After my interval session my hamstring and foot was sore, so I went relatively easy. Finished ninth in 46:53, most importantly I was injury free.

 

[replica]

Sunday 17th April

Type: Outdoor Run (Evening)
Distance: 20.28 m (12.68 mi)
Time: 02:19:00
Pace: 6:51 min/km (10:57 min/mi)

2.9 km ocean swim, 4 hours worth of manually removing excess dirt from back yard to front yard (100+ wheel barrow full), then this long run. Simply did not have enough energy in the tank to complete this. Faded badly at the end. There was about 4 km worth of walking in there (44 minutes). I hate walking, makes me feel like I failed or gave up (well I did give up). For the half ironman race I think the key is not to stop and walk because once the legs get a feel of a break it's going to be screaming for more - best just to put up with the pain. Going to sleep well tonight. Oh forgot to mention I had a cramp in the ocean swim, could still feel a slight pain the the right calf but never eventuated to a cramp on the run. Was still cautious about it on the run though.

 

[Kiwong]

rest for the wicked.

 

[replica]

Monday 18th April

Type: Indoor Swim (Evening)
Distance: 1500 m (0.94 mi)
Time: 01:00:00