Exercise Log
- Thread starter Sacrament
- Start date
dyingtolive
Well-known member
i am taking a break from running training so that i can build more muscle & drop my body fat %. i do strength training in the morning & cardio at night, and its been working great. going to try switching it around the next couple of days to cardio in the mornings & weights at night. i live in a crowded area so running at night gets on my SA. if i wake up real early though, i can run with minimal people awake.
Sorry for the late reply, I had no internet access down in Busselton 
OK here we go:
Swim
Distance: 1900 m (2078 yd)
Time: 00:48:35
It was a very cold morning (9C) and from the beach the water conditions did not appear to be ideal; nothing like the flat surface I saw yesterday afternoon. I had a quick warm up swim but felt little uneasy with what I was going to be up against. I tried to remember all the things I've learnt dealing with 'rough' conditions and tried to remain calm and breath properly and not be too worried about people swimming over the top of me or getting punched/kicked. Think I swam a little further than 1900m as I was a fair distance away from the buoys. It was the first time I tried sighting on the swim which helped a lot. Very good coming out of the swim, no stomach/sickness issues! I came 160th out of 164 in my age group. Not impressive but I knew I would be near the backend.
Cycle
Distance: 90.1 km (56.31 mi)
Time 02:51:17
Speed: 31.6 kph (19.75 mph)
Transition was quite slow which involved running to transition area from the beach, getting changed and running to bike mount point, took 4:10. On the course it was cold and quite breezy. I think the wind picked up even more on the 2nd lap as my average dropped quite remarkably. Despite the wind I still think I did OK, was hoping for 32+ km/h but conditions weren't ideal. Probably could take on more fluid but didn't want to take too many pit stops. Came 117th out of 164 in my age group. Average HR 140 (75% of MHR).
Run
Distance: 21.1 km (13.19 mi)
Time: 01:53:51
Pace: 5:23 min/km (8:36 min/mi)
Transition went pretty smooth @ 1:21. I wasn't feeling well on the first 4-5 kilometres, I think legs were ok but felt something weird around my chest. Heart rate rising quickly to around 90% MHR, without the risk of getting a heart attack I dropped the pace and took a stop at the second aid station to take on water and walk for a bit. From here I marched on and somehow found some form. For the next 11 km I was between 4:57-5:17 pace but fatigue slowly set in and didn't have enough for a strong finish. Average HR 160 (86% of max HR). Heart rate did reach 180 (96%) at one point! Came 91st out of 164 in my age group.
Summary
My First 70.3 Ironman. This event was a massive goal for me, overcame many challenges and obstacles along the way. Can't believe the day had finally arrived and to put my training to the test. I am so happy to have come this far and complete this milestone. The event was run extremely well and I'll definitely be coming back for more. Crossed the line at 5:39:15 and came 119th out of 164 in my age group!
OK here we go:
Swim
Distance: 1900 m (2078 yd)
Time: 00:48:35
It was a very cold morning (9C) and from the beach the water conditions did not appear to be ideal; nothing like the flat surface I saw yesterday afternoon. I had a quick warm up swim but felt little uneasy with what I was going to be up against. I tried to remember all the things I've learnt dealing with 'rough' conditions and tried to remain calm and breath properly and not be too worried about people swimming over the top of me or getting punched/kicked. Think I swam a little further than 1900m as I was a fair distance away from the buoys. It was the first time I tried sighting on the swim which helped a lot. Very good coming out of the swim, no stomach/sickness issues! I came 160th out of 164 in my age group. Not impressive but I knew I would be near the backend.
Cycle
Distance: 90.1 km (56.31 mi)
Time 02:51:17
Speed: 31.6 kph (19.75 mph)
Transition was quite slow which involved running to transition area from the beach, getting changed and running to bike mount point, took 4:10. On the course it was cold and quite breezy. I think the wind picked up even more on the 2nd lap as my average dropped quite remarkably. Despite the wind I still think I did OK, was hoping for 32+ km/h but conditions weren't ideal. Probably could take on more fluid but didn't want to take too many pit stops. Came 117th out of 164 in my age group. Average HR 140 (75% of MHR).
Run
Distance: 21.1 km (13.19 mi)
Time: 01:53:51
Pace: 5:23 min/km (8:36 min/mi)
Transition went pretty smooth @ 1:21. I wasn't feeling well on the first 4-5 kilometres, I think legs were ok but felt something weird around my chest. Heart rate rising quickly to around 90% MHR, without the risk of getting a heart attack I dropped the pace and took a stop at the second aid station to take on water and walk for a bit. From here I marched on and somehow found some form. For the next 11 km I was between 4:57-5:17 pace but fatigue slowly set in and didn't have enough for a strong finish. Average HR 160 (86% of max HR). Heart rate did reach 180 (96%) at one point! Came 91st out of 164 in my age group.
Summary
My First 70.3 Ironman. This event was a massive goal for me, overcame many challenges and obstacles along the way. Can't believe the day had finally arrived and to put my training to the test. I am so happy to have come this far and complete this milestone. The event was run extremely well and I'll definitely be coming back for more. Crossed the line at 5:39:15 and came 119th out of 164 in my age group!
Last edited:
JamesSmith
Well-known member
I've changed from running to walking. Running was destroying my shin and the pain I felt was too much. Walking is a lot less impactful.
I'm going to have to humble myself here for a while. 3 mile walks a day for 5 days a week. I will not run until I feel my shin is at 100%.
Time of my walks is meaningless. All I'm doing is walking the 3 miles until I don't feel pain throughout the whole walk. On my recent walks the pain always hits me during the last half of the walk. It's kind of this tightness. I think I'm strengthening my shin, though. I have a good feeling I'm going to fix it by doing this walking.
I'm going to have to humble myself here for a while. 3 mile walks a day for 5 days a week. I will not run until I feel my shin is at 100%.
Time of my walks is meaningless. All I'm doing is walking the 3 miles until I don't feel pain throughout the whole walk. On my recent walks the pain always hits me during the last half of the walk. It's kind of this tightness. I think I'm strengthening my shin, though. I have a good feeling I'm going to fix it by doing this walking.
Felgen
Well-known member
Apotheosis
Well-known member
If you've got access to a pool, try swimming. It's a full body workout with no physical stress at all.
I was out of shape for years though I ran and lifted every other day, but I joined the swim team and within two months I was in my best shape and getting better. I've swum for my cardio every chance I get since then.
Plus you'll get a nice tan.
Hey Darryl & Kiwong, that's what I like about doing this. Not only the physical aspect of it but also the mental. It's definitely made me stronger and more confident to tackle some of my fears. I like sharing this with everyone because it proves with great determination we can move on forward. Hope you enjoyed the pics
Kiwong
Well-known member
Great photos Replica, you look the part. I can see how hard you were working at the end of the run.
The thing I like most about training and competing is that is a complete distraction from everyhting else going on in my life. When I race I get lost in this other world, and for a while nothing else matters.
The thing I like most about training and competing is that is a complete distraction from everyhting else going on in my life. When I race I get lost in this other world, and for a while nothing else matters.
Good luck to both Bsebring and Kiwong who are both doing the Half Marathon on Sunday, cheering you on from Perth, Australia
I've taken a week rest from my Half Ironman and I am itching for another challenge or race. Having no race on my schedule had made me a little depressed as I have nothing to train for. One of my triathlon buddies wants to do a full Marathon in June/July, not sure if I would be too ambitious if I was to go for this.
I've taken a week rest from my Half Ironman and I am itching for another challenge or race. Having no race on my schedule had made me a little depressed as I have nothing to train for. One of my triathlon buddies wants to do a full Marathon in June/July, not sure if I would be too ambitious if I was to go for this.
Saturday 14th May
Type: Outdoor Ride (Morning)
Distance: 72.98 km (45.61 mi)
Had a week off from training and itching to get back into it. Very easy ride. Garmin was playing up anyway so no real stats. Catching up with other 70.3 finishers to hear their war stories and watched a video from the day
Type: Outdoor Ride (Morning)
Distance: 72.98 km (45.61 mi)
Had a week off from training and itching to get back into it. Very easy ride. Garmin was playing up anyway so no real stats. Catching up with other 70.3 finishers to hear their war stories and watched a video from the day
B
Beatrice
Guest
Uhhhh, ummmm, started my running routine.
20 minutes of a walk/jog alternation.
Woo.
20 minutes of a walk/jog alternation.
Woo.
dyingtolive
Well-known member
continuing with weights training and making nice improvements to my physique. totally stopped running. researching into this confirmed to me that running is not the most effective in losing fat/building muscle, or "to look good". in order of effectiveness:
-high intensity strength training
-strength training
-high intensity interval cardio training
-steady state cardio
well too bad i never knew this.. and spent my entire life doing cardio to try to lose fat, thinking that i needed to gain fat to gain muscle..
so if anyone wants to lose weight, pls seriously consider looking into and researching about this.. dont wanna be a chronic cardio addict like what happened to me with no results.
-high intensity strength training
-strength training
-high intensity interval cardio training
-steady state cardio
well too bad i never knew this.. and spent my entire life doing cardio to try to lose fat, thinking that i needed to gain fat to gain muscle..
so if anyone wants to lose weight, pls seriously consider looking into and researching about this.. dont wanna be a chronic cardio addict like what happened to me with no results.
B
Beatrice
Guest
But what about people who HAVE had results from cardio?
I think it just depends.
Right?
JamesSmith
Well-known member
First off, to the people who are say running doesn't help you lose fat, where are you getting that info? Honestly, that's one of the most ridiculous things I've heard. I've known runners that have lost 20-30 lbs just by running. Are you trying to tell me they didn't lose fat? Running is a quicker way to burn fat, imo. Idk, maybe I'm stupid for thinking that. If I'm wrong, then common sense is wrong.
Anyway, I am still slightly injured, but it's getting better. I did my 3 mile walk today, and it's 51 degrees here, which is surprising considering it was almost 90 degrees last week. That's Kansas for you.
I'm excited, though. My shin seems to be getting stronger. I might be able to run without pain again some day. I couldn't have said that last year.
Anyway, I am still slightly injured, but it's getting better. I did my 3 mile walk today, and it's 51 degrees here, which is surprising considering it was almost 90 degrees last week. That's Kansas for you.
I'm excited, though. My shin seems to be getting stronger. I might be able to run without pain again some day. I couldn't have said that last year.