Exercise Log
- Thread starter Sacrament
- Start date
Good luck Kiwong! All that in 4 days sounds very tough!
Tuesday 19th April
Type: Outdoor Ride (Evening)
Distance: 31.35 m (19.59 mi)
Time: 00:57:23
Speed: 32.8 kph (20.5 mph)
Right calf still feeling sore from Sundays efforts but the good thing is it doesn't affect the cycling
18 days to go to the Half Ironman, feeling the nerves coming through!
Wednesday 20th April
Type: Indoor Lap Swimming (Evening)
Distance: 2000 m (1.25 mi)
Time: 01:00:00
Thursday 21st April
Type: Outdoor Run (Morning)
Distance: 8.40 km (5.25 mi)
Time: 00:44:34
Pace: 5:18 min/km (8:28 min/mi)
Haven't been running since Sunday due to some pain. Happy to say I am recovering. Took it relatively easy for the majority of the run, last 2 kms I was feeling pretty good so I upped the pace a tad. All is well. Will try not do anything stupid leading up to the event. Splits: 5:23, 5:17, 5:17, 5:23, 5:23, 5:22, 5:11, 5:10, 5:07.
Type: Outdoor Ride (Evening)
Distance: 64.56 km (40.35 mi)
Time: 01:59:57
Speed: 32.3 kph (20.19 mph)
Was going well until the last 13 kms where I ran out of energy. Didn't take enough nutrients with me. Still happy with the ride though.
Friday 22nd April
Type: Rest Day
Saturday 23rd April
Type: Outdoor Ride (Morning)
Distance: 96.28 km (60.18 mi)
Time: 03:00:40
Speed: 32.0 kph (20.0 mph)
Didn't feel like I was up to it when I woke up but that feeling disappeared through the ride. Ended up being a very good ride, even on the return trip into the headwind. I think I have my nutrition plan sorted with the E3 energy drink, gels and few snakes. I was still feeling good leading up to the brick run.
Type: Outdoor Run (Morning)
Distance: 3.02 km (1.89 mi)
Time: 00:14:33
Pace: 4:49 min/km (7:42 min/mi)
The plan was 15 minutes. I came screaming out of the blocks as I tend to do. Looked at the watch and saw a 4:35 min/km pace. I know this pace is not sustainable, legs just want to turn as quickly as they do on the bike. Feels weird to force myself to slow the cadence down.
Type: Outdoor Ride (Morning)
Distance: 18.22 km (11.39 mi)
Time: 00:35:22
Speed: 30.9 kph (19.31 mph)
Tailwind all the way home, just what I needed
Sunday 24th April
Type: Open Water Swim (Morning)
Distance: 200 m (0.125 mi)
It's really rough out there. This isn't really worth logging but it did take effort to get down to the beach.
Type: Outdoor Run (Evening)
Distance: 17.30 km (10.81 mi)
Time: 01:31:10
Pace: 32.0 min/km (8:25 min/mi)
Pace was very consistent. Pain was negligible however think I got a blister from a sudden 90 degree turn off near the end. Quite happy with this run. Next long run will only be 70 minutes, then it's game on.
Monday 25th April
Type: Open Water Swim (Morning)
Distance: 1693 m (1.06 mi)
Time: 00:41:02
Where is everyone else?
Tuesday 19th April
Type: Outdoor Ride (Evening)
Distance: 31.35 m (19.59 mi)
Time: 00:57:23
Speed: 32.8 kph (20.5 mph)
Right calf still feeling sore from Sundays efforts but the good thing is it doesn't affect the cycling
18 days to go to the Half Ironman, feeling the nerves coming through!
Wednesday 20th April
Type: Indoor Lap Swimming (Evening)
Distance: 2000 m (1.25 mi)
Time: 01:00:00
Thursday 21st April
Type: Outdoor Run (Morning)
Distance: 8.40 km (5.25 mi)
Time: 00:44:34
Pace: 5:18 min/km (8:28 min/mi)
Haven't been running since Sunday due to some pain. Happy to say I am recovering. Took it relatively easy for the majority of the run, last 2 kms I was feeling pretty good so I upped the pace a tad. All is well. Will try not do anything stupid leading up to the event. Splits: 5:23, 5:17, 5:17, 5:23, 5:23, 5:22, 5:11, 5:10, 5:07.
Type: Outdoor Ride (Evening)
Distance: 64.56 km (40.35 mi)
Time: 01:59:57
Speed: 32.3 kph (20.19 mph)
Was going well until the last 13 kms where I ran out of energy. Didn't take enough nutrients with me. Still happy with the ride though.
Friday 22nd April
Type: Rest Day
Saturday 23rd April
Type: Outdoor Ride (Morning)
Distance: 96.28 km (60.18 mi)
Time: 03:00:40
Speed: 32.0 kph (20.0 mph)
Didn't feel like I was up to it when I woke up but that feeling disappeared through the ride. Ended up being a very good ride, even on the return trip into the headwind. I think I have my nutrition plan sorted with the E3 energy drink, gels and few snakes. I was still feeling good leading up to the brick run.
Type: Outdoor Run (Morning)
Distance: 3.02 km (1.89 mi)
Time: 00:14:33
Pace: 4:49 min/km (7:42 min/mi)
The plan was 15 minutes. I came screaming out of the blocks as I tend to do. Looked at the watch and saw a 4:35 min/km pace. I know this pace is not sustainable, legs just want to turn as quickly as they do on the bike. Feels weird to force myself to slow the cadence down.
Type: Outdoor Ride (Morning)
Distance: 18.22 km (11.39 mi)
Time: 00:35:22
Speed: 30.9 kph (19.31 mph)
Tailwind all the way home, just what I needed
Sunday 24th April
Type: Open Water Swim (Morning)
Distance: 200 m (0.125 mi)
It's really rough out there. This isn't really worth logging but it did take effort to get down to the beach.
Type: Outdoor Run (Evening)
Distance: 17.30 km (10.81 mi)
Time: 01:31:10
Pace: 32.0 min/km (8:25 min/mi)
Pace was very consistent. Pain was negligible however think I got a blister from a sudden 90 degree turn off near the end. Quite happy with this run. Next long run will only be 70 minutes, then it's game on.
Monday 25th April
Type: Open Water Swim (Morning)
Distance: 1693 m (1.06 mi)
Time: 00:41:02
Where is everyone else?
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bsebring
Well-known member
April 21st- 11.6 run
Took Easter off and was a bit overwhelmed with registering for classes in the Fall this week. Tomorrow I'm gonna go hard at the gym. Only 19 more days till my marathon and I'm really excited
& the best part is my 2 best friends said they are going with me for support. I can't wait!
On another note, I'm thinking of signing up for G.O.B.A. next summer. It's a one week bike ride tour of Ohio. (60 miles a day) My 2 good friends are thinking of doing it with me. How cool would that be. I hope it works out.
Took Easter off and was a bit overwhelmed with registering for classes in the Fall this week. Tomorrow I'm gonna go hard at the gym. Only 19 more days till my marathon and I'm really excited
& the best part is my 2 best friends said they are going with me for support. I can't wait!
On another note, I'm thinking of signing up for G.O.B.A. next summer. It's a one week bike ride tour of Ohio. (60 miles a day) My 2 good friends are thinking of doing it with me. How cool would that be. I hope it works out.
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Kiwong
Well-known member
That 20km long run sounded tough, Replica. Maybe you need to build up more slowly to a distance like that
Had a dissapointing Masters Champs, ran each race embarrasingly slowly.
10km 43:23 (4 minutes outside my best)
1500m 5:18.92 (probably the best race of the meet)
5km 20:41 (only 4 seconds faster than 2 weeks ago.
8km CC 37:49. I could hardly lift my legs after the other races
Had a dissapointing Masters Champs, ran each race embarrasingly slowly.
10km 43:23 (4 minutes outside my best)
1500m 5:18.92 (probably the best race of the meet)
5km 20:41 (only 4 seconds faster than 2 weeks ago.
8km CC 37:49. I could hardly lift my legs after the other races
Tuesday 26th April
Type: Outdoor Ride (Morning)
Distance: 82.77 km (51.73 mi)
Time: 02:52:40
Speed: 28.8 kph (18 mph)
I was going to ride with B group but had that urge to go in the faster group. Tried convincing myself that I didn't not have to smash it up the hills and I obeyed for the most part. Didn't eat and drink like I should have but I felt alright.
Type: Outdoor Ride (Morning)
Distance: 13.47 km (8.42 mi)
Time: 00:27:16
Speed: 29.6 kph (18.5 mph)
After the hills ride went back to parents place to have a late breakfast before I set off home.
Type: Outdoor Run (Evening)
Distance: 8.17 km (5.11 mi)
Time: 00:39:56
Pace: 4:53 min/km (7.81 min/mi)
Test run with new shoes, nice and light. Splits: 4:44, 4:54, 5:00, 4:58, 4:50, 4:53, 4:53, 4:52.
Sorry Kiwong, didn't see your comment up there. That 20 km run was silly. I went out and attempted it even though I was already physically exhausted from the days work. I am just so stubborn sometimes, hate deviating from my training program. I have to be more sensible next time. I know I can run the distance because I've done 18 km runs feeling much better throughout. Sorry about your races - you did have a few obstacles leading up to it didn't you? like injuries etc? So I wouldn't feel too bad about it.
Type: Outdoor Ride (Morning)
Distance: 82.77 km (51.73 mi)
Time: 02:52:40
Speed: 28.8 kph (18 mph)
I was going to ride with B group but had that urge to go in the faster group. Tried convincing myself that I didn't not have to smash it up the hills and I obeyed for the most part. Didn't eat and drink like I should have but I felt alright.
Type: Outdoor Ride (Morning)
Distance: 13.47 km (8.42 mi)
Time: 00:27:16
Speed: 29.6 kph (18.5 mph)
After the hills ride went back to parents place to have a late breakfast before I set off home.
Type: Outdoor Run (Evening)
Distance: 8.17 km (5.11 mi)
Time: 00:39:56
Pace: 4:53 min/km (7.81 min/mi)
Test run with new shoes, nice and light. Splits: 4:44, 4:54, 5:00, 4:58, 4:50, 4:53, 4:53, 4:52.
Sorry Kiwong, didn't see your comment up there. That 20 km run was silly. I went out and attempted it even though I was already physically exhausted from the days work. I am just so stubborn sometimes, hate deviating from my training program. I have to be more sensible next time. I know I can run the distance because I've done 18 km runs feeling much better throughout. Sorry about your races - you did have a few obstacles leading up to it didn't you? like injuries etc? So I wouldn't feel too bad about it.
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mikebird
Banned
I have to indulge in regular sessions of utter exhaustion at the gym, making life much more tolerable. I miss squash. I need a new person the play with.
All frustration is gone, and self-esteem is maintained, after every session. The one thing missing is having a boxing ring or at least a huge punch bag available to use.
All frustration is gone, and self-esteem is maintained, after every session. The one thing missing is having a boxing ring or at least a huge punch bag available to use.
Kiwong
Well-known member
Nice run in the new shoes, Replica. All sub 5 minute kilometres. Those long runs must be paying off. I try to incorporate felixibility into my training, listen to my body. I had an online coach but it didn't work for me.
10km 53:48 this am. I was very sore from the weekend.
10km 53:48 this am. I was very sore from the weekend.
Thursday 28th April
Type: Outdoor Run (Morning)
Distance: 6.68 km (4.18 mi)
Time: 00:38:21
Pace: 5:44 min/km (9:10 min/mi)
Feeling a little tightness in the legs/joints so took this run quite easily. Had to stop along Kwinana Freeway PSP to work out how to move/navigate around a fallen down tree that was blocking the path in both directions. Average HR 135 (72% of MHR). Splits: 5:55, 5:50, 6:13, 5:48, 5:41, 5:09.
Type: Outdoor Run (Morning)
Distance: 6.68 km (4.18 mi)
Time: 00:38:21
Pace: 5:44 min/km (9:10 min/mi)
Feeling a little tightness in the legs/joints so took this run quite easily. Had to stop along Kwinana Freeway PSP to work out how to move/navigate around a fallen down tree that was blocking the path in both directions. Average HR 135 (72% of MHR). Splits: 5:55, 5:50, 6:13, 5:48, 5:41, 5:09.
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Saturday 30th April
Type: Outdoor Ride (Morning)
Distance: 72.23 km (45.14 mi)
Time: 02:25:25
Speed: 29.8 kph (18.63 mph)
Easy ride.
Kiwong, you're right 1 more week and it's race day. Definitely tapering this week. Getting nervous! Was good to catch up with my other triathlon buddies ... all with similar nerves!
Sunday 1st May
Type: Ocean Swim (Morning)
Distance: 2119 m (2317 yd)
Time: 00:47:33
Type: Outdoor Run (Morning)
Distance: 5.07 km (3.17 mi)
Time: 00:26:34
Pace: 5:14 min/km (8:22 min/mi)
Short 5 km run straight after swim, felt good, legs turning, no unsettled stomach.
Type: Outdoor Ride (Morning)
Distance: 72.23 km (45.14 mi)
Time: 02:25:25
Speed: 29.8 kph (18.63 mph)
Easy ride.
Kiwong, you're right 1 more week and it's race day. Definitely tapering this week. Getting nervous! Was good to catch up with my other triathlon buddies ... all with similar nerves!
Sunday 1st May
Type: Ocean Swim (Morning)
Distance: 2119 m (2317 yd)
Time: 00:47:33
Type: Outdoor Run (Morning)
Distance: 5.07 km (3.17 mi)
Time: 00:26:34
Pace: 5:14 min/km (8:22 min/mi)
Short 5 km run straight after swim, felt good, legs turning, no unsettled stomach.
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bsebring
Well-known member
For the first time I ran 14 miles today. It was a journey and once I reached my goal I felt amazing. 14 more days till the Cleveland Marathon and I'm ready for it.
Replica & Kiwong- thanks for all the support and inspiration! I really wish you guys lots of luck May 7th and 14th.
Replica & Kiwong- thanks for all the support and inspiration! I really wish you guys lots of luck May 7th and 14th.
JamesSmith
Well-known member
Rehabilitation continues. Ran 2 miles yesterday. Some pain flared up, but went away when I got back and sat down for 30 mins.
Hey replica did I read that you were training for a marathon, if so keep me/us in the loop as I have been following your progress.... with amazement!~
Don't know how it's done, I can run hard on Jacobs ladder, yet struggle to run around a football oval.
when I see the times and distance that you turn out day after day all I can do is shake my head in dis-belief.
Don't know how it's done, I can run hard on Jacobs ladder, yet struggle to run around a football oval.
when I see the times and distance that you turn out day after day all I can do is shake my head in dis-belief.
bsebring, I got some new shoes too, love em. They're very light. Kiwong knows about these shoes, they're racing flats. Can definitely see how they can save you some time. My old shoes were very heavy in comparison.
Darryl, no no I'm not doing a marathon - not ready to do those sort of distances just yet My race this saturday is a Half Ironman which is a swim, bike and run. The run portion is half marathon distance.
I'll definitely let you guys know how I go!
Darryl, no no I'm not doing a marathon - not ready to do those sort of distances just yet
My race this saturday is a Half Ironman which is a swim, bike and run. The run portion is half marathon distance.I'll definitely let you guys know how I go!
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Tuesday 3rd May
Type: Outdoor Run (Morning)
Distance: 5.05 km (3.16 mi)
Time: 00:24:57
Pace: 4:56 min/km (7:53 min/mi)
Had an hour to spare this morning before going to the bike shop and work so decided to go for a quick run. Gave my light shoes another go. Likes! Felt almost effortless. Oh yeah, bikes fixed now - hopefully it's faster now
Wednesday 4th May
Type: Outdoor Ride (Evening)
Distance: 16.49 km (10.31 mi)
Time: 00:30:40
Speed: 32.2 kph (20.13 mph)
Last minute equipment check.
Type: Outdoor Run (Evening)
Distance: 1.36 km (0.85 mi)
Time: 00:06:20
Pace: 4:39 min/km (7:26 min/mi)
Elastic laces. And that's it from me. I'll be back on Sunday
Type: Outdoor Run (Morning)
Distance: 5.05 km (3.16 mi)
Time: 00:24:57
Pace: 4:56 min/km (7:53 min/mi)
Had an hour to spare this morning before going to the bike shop and work so decided to go for a quick run. Gave my light shoes another go. Likes! Felt almost effortless. Oh yeah, bikes fixed now - hopefully it's faster now
Wednesday 4th May
Type: Outdoor Ride (Evening)
Distance: 16.49 km (10.31 mi)
Time: 00:30:40
Speed: 32.2 kph (20.13 mph)
Last minute equipment check.
Type: Outdoor Run (Evening)
Distance: 1.36 km (0.85 mi)
Time: 00:06:20
Pace: 4:39 min/km (7:26 min/mi)
Elastic laces. And that's it from me. I'll be back on Sunday
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