Exercise Log

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replica

Well-known member
Sunday 12th June

Type: Outdoor Run (Evening)
Distance: 12.7 km (7.56 mi)
Time: 01:09:18
Pace: 5:27 min/km (8:43 min/mi)

Little bit further than I wanted to go, tried to slow the pace down to a comfortable level. Run was good :)

Monday 13th June

Type: Outdoor Run (Morning)
Distance: 5.16 km (3.23 mi)
Time: 00:29:38
Pace: 5:44 min/km (9:10 min/mi)

Morning runs are ugh! Feet are a little sore from previous weeks running volume. Took it easy on this run as prescribed. Splits: 5:47, 5:34, 5:45, 5:50, 5:45. Average HR 133 (72% of MHR).

Type: Indoor Swim (Evening)
Distance: 2100 m (2404 yd)
Time: 01:05:00
 
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kc1980

Well-known member
Today I went on a long cycling trip. I cycled around, to a few nearby towns, the furthest away was 50 km from home. In total I covered about 150 km, which took me 7 hours. My average was quite low, and I even stopped a few times to look for directions or eat/ drink, or to take some pictures. It's a good variation on my usual trips, which are only a bit over 50 km.
 
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replica

Well-known member
Tuesday 14th June

Type: Outdoor Run - Hill Training (Evening)
Distance: 7.17 km (4.48 mi)
Time: 00:37:08
Pace: 5:11 min/km (8:17 min/mi)

I was hoping to avoid the rain but it was not to be. 3 km warmup plus 4 repeats of Reserve St which is about 500 m. Recovery was running down the hill slowly, wasn't that slow though, I let gravity help me down to the bottom.
 
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kc1980

Well-known member
Played in the football (soccer) game at work. This was about the 8th game I've played, since I started playing last year. Before I had never really played, and for about 15 years I hardly touched a football. Surprisingly I'm able to compensate some of my nearly complete technical inability with running power. I think it's provides excellent variation to long-distance running or cycling, as one tends to use more different muscles during football. Evidence is that I usually need about 3 days to fully recuperate from a 1 hour game, much longer than I would need for a long run or cycling trip. Obviously on a social level it also has a lot of advantages, as it provides a good opportunity to get to know some colleagues better, and break through the group barriers at work.
 
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replica

Well-known member
Wednesday 15th June

Type: Outdoor Run - Easy (Morning)
Distance: 4.03 km (2.52 mi)
Time: 00:24:33
Pace: 6:05 min/km (9:44 min/mi)

Woke up really tired, legs were heavy, want more sleep :)
 
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Scott Steff

Member
I also recommend you that if you have sound body then you will have a sound mind.When you have sound mind then you will be able to over come on most of your problems.So always keep in mind that you have to do exercise regularly for a better health mentally and physically.
 
R

replica

Well-known member
Thursday 16th June

Type: Outdoor Run - 5 km Interval (Morning)
Distance: 5.13 km (3.21 mi)
Time: 00:27:38
Pace: 5:22 min/km (8:35 min/mi)

Skipped my swim training last night as I wanted more rest. This run was a 1 km warm up, 2 km fast pace, 2 km cool down. The 2 km fast pace section was run at average 4:47 min/km. Heart rate numbers were spiking again.
 
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kc1980

Well-known member
Played again in the football (soccer) game. This time I wasn't as exhausted afterwards, and in the game we won. I'm still playing defense, which went not too bad as we alone got one goal against.
 
R

replica

Well-known member
Saturday 1th June

Type: Outdoor Ride (Morning)
Distance: 81.79 km (51.12 mi)
Time: 02:42:36
Speed: 30.2 km/h (18.9 mph)

Wasn't that cold this morning and the rain stayed away! The ride itself was pretty good, was hanging off the back most of the time trying to hang on - lots of surges which didn't help :(
 
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replica

Well-known member
Good luck with the race tomorrow Kiwong. Man, it seems like every week you have a race on :p Thats alot of kilometres for the week, most I've done is 36 km which was last week. If I'm able to complete my 14 km long run tomorrow I would have done 41.5 km for the week! I feel the increased volume has improved my running which is great :)

Saturday 18th June

Type: Outdoor Run (Evening)
Distance: 6.01 km (3.76 mi)
Time: 00:28:48
Pace: 4:47 min/km (7:39 min/mi)

Goal: 6k run @ marathon pace. I set my virtual partner on my Garmin to 4:59 min/km. Felt great on the run, was setting a decent pace from the get go. Looking down to the Garmin to check pace was annoying but seeing as I was going a fair bit faster than my target pace I decided to just go for it. Splits: 4:38, 4:45, 4:57, 4:50, 4:42, 4:51.
 
Kiwong

Kiwong

Well-known member
Haha. Yeah there are some reckon I race too much Replica. But if there is a race of I will more than likely be in it. I love it. Life is short, fill it up with races. You rack up heaps of kms on the cycle, Replica, I am a one trick running pony.

So are you going to run the marathon, not the HM, Replica?

I hope your feet get better Paahi.

15km race 65:57 @ 4:24/km pace. 13th place. This was almost three minutes slower than the same race as last year. However, I can feel my endurance and confidence coming back.
 
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replica

Well-known member
Kiwong, marathon pace should be read as half marathon pace, I'm just following the C2S training program and they say to run at marathon pace but I have no idea what that is. I'm actually training for the HM.

Sunday 19th June

Type: Outdoor Run - 14 km 'Easy' Pace (Evening)
Distance: 14.02 km (8.76 mi)
Time: 01:13:25
Pace: 5:14 min/km (8:22 min/mi)

Got caught in a down pour within 5 minutes of the run, brought my hat this time for clear vision :) The target was for 5:20 min/km which was achieved comfortably. I did have a slight sharp pain in left calf which subsided early in the run. Heart rate monitor didn't co-operate again which is a pain. I wouldn't say it this was an easy pace, more likely a moderate run. Splits: 5:09, 5:12, 5:22, 5:20, 5:18, 5:09, 5:16, 5:16, 5:14, 5:16, 5:14, 5:14, 5:04, 5:09.

Monday 20th June

Type: Outdoor Run - 4 km Easy Pace (Morning)
Distance: 4.02 km (2.51 mi)
Time: 00:23:56
Pace: 5:57 min/km (9:31 min/mi)

This is a true easy pace run. Soreness from last nights run wasn't apparent which is good news. Splits: 6:10, 6:04, 5:49, 5:46. Woohoo a negative split :p
 
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kc1980

Well-known member
Cycled to work and back today. More importantly I'll try to move up my rhythm from once a week to 5 times a week again. The biggest challenge will be sleeping early enough, so that in the morning I'll be able to wake early (around 7) without feeling horrible.
 
Ryguy2598

Ryguy2598

Well-known member
I've been working out at a gym for the past 3 months.....going 3-4 times a week. I'm doing about a 10 min. cardio session then followed by about an hour of weight lifting. The reason I'm doing such little cardio (even though I read in this post someone said doing a lot of cardio reduces anxiety better) is because I'm tall and skinny....so I'm trying to build muscle...and so far, I'm starting to see results. This really does help my anxiety somewhat, thought it may not completely rid me of it....it's just me getting out and doing something around other people and being physically healthier which will help my anxiety as well.
 
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