Exercise Log
- Thread starter Sacrament
- Start date
Tuesday 21st June
Type: Outdoor Run - Maximal Interval Training (Evening)
Distance: 4.78 km (2.99 mi)
Time: 00:39:08
Pace: 8:11 min/km (13:05 min/mi)
Roughly 14 minute warmup, 5 repeats of 250 m sprint and a recovery walk/jog back, then a 11 minute cool down walk. Splits for 250 m were: 3:33, 3:23, 3:25, 3:24 and 3:28 with roughly 2-2.5 minutes recovery. It was very hard ... as it should be
Type: Outdoor Run - Maximal Interval Training (Evening)
Distance: 4.78 km (2.99 mi)
Time: 00:39:08
Pace: 8:11 min/km (13:05 min/mi)
Roughly 14 minute warmup, 5 repeats of 250 m sprint and a recovery walk/jog back, then a 11 minute cool down walk. Splits for 250 m were: 3:33, 3:23, 3:25, 3:24 and 3:28 with roughly 2-2.5 minutes recovery. It was very hard ... as it should be
Honk
Well-known member
13.06.2011
overhead squats
skills training with 20kg
light forearm work
15.06.2011
light bouldering
slight shoulder pain next day
17.06.2011
light bouldering
shoulder feels better
19.06.2011
usual weight stuff, focus on powersnatch right now instead of deadlift
20.06.2011
light powersnatch etc work
chins
21.06.2011
light overhead squatwork
skills training for deadlift
chins
light forearm work
overhead squats
skills training with 20kg
light forearm work
15.06.2011
light bouldering
slight shoulder pain next day
17.06.2011
light bouldering
shoulder feels better
19.06.2011
usual weight stuff, focus on powersnatch right now instead of deadlift
20.06.2011
light powersnatch etc work
chins
21.06.2011
light overhead squatwork
skills training for deadlift
chins
light forearm work
Kiwong
Well-known member
Darryl I think it is sense of achievement I get when I train and race. Running is also good for my physical and mental health. It changes me for the better. It is a distraction from the things in life that bring me down.
I eat a fairly normal healthy diet.
Wednesday 22nd June
Type: Outdoor Run - Easy 3 km (Evening)
Distance: 3.00 km (1.88 mi)
Time: 00:18:03
Pace: 6:00 min/km (9:36 min/mi)
Nice and easy. Lucky it was a short run, don't have much time to spare this evening.
Ever since I started exercising (late 2008) I found it drastically reduced my depression. Whenever I stopped for a long period of time I would get depressed again. I simply didn't want to go back to where I was before and continued exercising. In this case it was cycling. It wasn't that hard for me to continue because I love cycling, not sure why I stopped when I was in high school (a long time ago). Anyway, depression sucks and I have the power to control it.
Kiwong is absolutely right, the sense of achievement after completing a training session feels good. Now competing in a race you trained hard for is unbelievable. I find training on its on purely for health benefits is boring and sometimes leaves you unmotivated. I need to set a goal (ie a race) to aim for. When I say race you don't have to be competitive against other people its mainly a race against yourself.
I really don't have a special diet either, just say away from fatty/oily foods
Type: Outdoor Run - Easy 3 km (Evening)
Distance: 3.00 km (1.88 mi)
Time: 00:18:03
Pace: 6:00 min/km (9:36 min/mi)
Nice and easy. Lucky it was a short run, don't have much time to spare this evening.
Ever since I started exercising (late 2008) I found it drastically reduced my depression. Whenever I stopped for a long period of time I would get depressed again. I simply didn't want to go back to where I was before and continued exercising. In this case it was cycling. It wasn't that hard for me to continue because I love cycling, not sure why I stopped when I was in high school (a long time ago). Anyway, depression sucks and I have the power to control it.
Kiwong is absolutely right, the sense of achievement after completing a training session feels good. Now competing in a race you trained hard for is unbelievable. I find training on its on purely for health benefits is boring and sometimes leaves you unmotivated. I need to set a goal (ie a race) to aim for. When I say race you don't have to be competitive against other people its mainly a race against yourself.
I really don't have a special diet either, just say away from fatty/oily foods
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Kiwong & Replica thanks for your comments.
I hope the cold night air training is where motivation has been lost.
Haven't given up, still slogging away, but the training excitement has been replaced by typical Avoidance thoughts- where you think about everything aaarrrrrh.
I hope the cold night air training is where motivation has been lost.
Haven't given up, still slogging away, but the training excitement has been replaced by typical Avoidance thoughts- where you think about everything aaarrrrrh.
Thursday 23rd June
Type: Outdoor Run - 5 km Marathon (half) Pace (Evening)
Distance: 5.07 km (3.17 mi)
Time: 00:22:58
Pace: 4:32 min/km (7:15 min/mi)
Wasn't too sure how I would go as my legs were a little stiff but I wanted to push the pace anyway. Glad I did, heart rate was up there but I was able to gradually increase the pace til the end (unknowingly). 1km splits: 4:40, 4:39, 4:31, 4:28, 4:23. I'll probably feel it in the legs tomorrow but that's ok, it will be a rest day anyway Oh, this is alot quicker than my 1/2 marathon pace, just decided to go beyond that tonight.
Type: Outdoor Run - 5 km Marathon (half) Pace (Evening)
Distance: 5.07 km (3.17 mi)
Time: 00:22:58
Pace: 4:32 min/km (7:15 min/mi)
Wasn't too sure how I would go as my legs were a little stiff but I wanted to push the pace anyway. Glad I did, heart rate was up there but I was able to gradually increase the pace til the end (unknowingly). 1km splits: 4:40, 4:39, 4:31, 4:28, 4:23. I'll probably feel it in the legs tomorrow but that's ok, it will be a rest day anyway
Oh, this is alot quicker than my 1/2 marathon pace, just decided to go beyond that tonight.Thursday 23rd June
Type: Outdoor Run - 5 km Marathon (half) Pace (Evening)
Distance: 5.07 km (3.17 mi)
Time: 00:22:58
Pace: 4:32 min/km (7:15 min/mi)
Wasn't too sure how I would go as my legs were a little stiff but I wanted to push the pace anyway. Glad I did, heart rate was up there but I was able to gradually increase the pace til the end (unknowingly). 1km splits: 4:40, 4:39, 4:31, 4:28, 4:23. I'll probably feel it in the legs tomorrow but that's ok, it will be a rest day anyway
I guess it felt like the right time to go above and beyond with the results certainly reflecting the effort.
You're a machine replica
Kiwong
Well-known member
Honk
Well-known member
Managed to do 3 x 8 dips today with 40 kgs attached to a belt (my own weight is 72 kgs). I've also passed the "milestone" of shoulder pressing more than my own bodyweight recently.
Pressing BW+ is a nice feat!
Saturday 25th June
Type: Outdoor Run - 7 km Easy (Evening)
Distance: 7.03 km (4.39 mi)
Time: 00:38:02
Pace: 5:24 min/km (8:38 min/mi)
didn't feel like going, had a minor stomach bug but went out anyway hoping it would disappear. Wasn't noticeable on the run but still have it after the run.
Sunday 26th June
Type: Outdoor Run - 10 km (not so) Easy (Evening)
Distance: 10.13 km (6.33 mi)
Time: 00:52:33
Pace: 5:11 min/km (8:17 min/mi)
So I'm not so good at following instructions, was meant to be an easy pace but was feeling good. Splits: 5:29, 5:20, 5:14, 5:21, 5:18, 5:12, 5:12, 5:05, 4:57, 4:42. Est. Avg. HR 167 (89% of MHR).
Kiwong, just out of curiosity how do you define your easy runs, ie by:
- rate of perceived exertion
- heart rate zones OR
- a certain pace?
Type: Outdoor Run - 7 km Easy (Evening)
Distance: 7.03 km (4.39 mi)
Time: 00:38:02
Pace: 5:24 min/km (8:38 min/mi)
didn't feel like going, had a minor stomach bug but went out anyway hoping it would disappear. Wasn't noticeable on the run but still have it after the run.
Sunday 26th June
Type: Outdoor Run - 10 km (not so) Easy (Evening)
Distance: 10.13 km (6.33 mi)
Time: 00:52:33
Pace: 5:11 min/km (8:17 min/mi)
So I'm not so good at following instructions, was meant to be an easy pace but was feeling good. Splits: 5:29, 5:20, 5:14, 5:21, 5:18, 5:12, 5:12, 5:05, 4:57, 4:42. Est. Avg. HR 167 (89% of MHR).
Kiwong, just out of curiosity how do you define your easy runs, ie by:
- rate of perceived exertion
- heart rate zones OR
- a certain pace?
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Kiwong
Well-known member
Replica, my easy runs are based more on percieved effort or exertion, and how my body is feeling in terms of any potential for injury. Usually my easy run pace varies from about 4:50 to 5:30/km. It varies from day to day based on how I am feeling. I own a heart rate monitor but don't use it.
I started running in the days before heart rate monitors and Garmins, so I still prefer to run and race by feel.
Sunday 20km 1:44.53. @ 5:18/km My strongest of the year.
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Monday 27th June
Type: Outdoor Run - 3 km Easy (Yeah Right!) (Evening)
Distance: 3.01 km (1.88 mi)
Time: 00:13:05
Pace: 4:20 min/km (6:56 min/mi)
I had a sneak peak on dailymile and noticed Heather C. wasn't sticking to the easy pace strategy so I decided to have some fun too Tough run, last km was very hard due to being uphill. Splits: 4:18, 4:12, 4:32. Didn't take my heart rate monitor with me because I thought I was going easy You're a bad influence Heather! Nah just kidding, love it
Type: Outdoor Run - 3 km Easy (Yeah Right!) (Evening)
Distance: 3.01 km (1.88 mi)
Time: 00:13:05
Pace: 4:20 min/km (6:56 min/mi)
I had a sneak peak on dailymile and noticed Heather C. wasn't sticking to the easy pace strategy so I decided to have some fun too
Tough run, last km was very hard due to being uphill. Splits: 4:18, 4:12, 4:32. Didn't take my heart rate monitor with me because I thought I was going easy You're a bad influence Heather! Nah just kidding, love it 
Crazy and proud!
Tuesday 28th June
Type: Outdoor Run - Hills Training (Evening)
Distance: 2.60 km (1.63 mi)
Time: 00:25:20
Pace: 9:44 min/km (15:34 min/mi)
I thought I'd try something new. I decided to give Kings Park area a shot as I heard 'good' things about it. Hills training consisted of 3 repeats of Mount Street, Cliff Street and Jacobs Ladder. Man this was tough! Probably the hardest thing I've done in awhile. Loved it. Don't have accurate data from my Garmin as I forgot to press stop and recorded my drive home. Not sure if Jacobs Ladder can be classified as Hills Training but it was fun, will be returning for more pain
Tuesday 28th June
Type: Outdoor Run - Hills Training (Evening)
Distance: 2.60 km (1.63 mi)
Time: 00:25:20
Pace: 9:44 min/km (15:34 min/mi)
I thought I'd try something new. I decided to give Kings Park area a shot as I heard 'good' things about it. Hills training consisted of 3 repeats of Mount Street, Cliff Street and Jacobs Ladder. Man this was tough! Probably the hardest thing I've done in awhile. Loved it. Don't have accurate data from my Garmin as I forgot to press stop and recorded my drive home. Not sure if Jacobs Ladder can be classified as Hills Training but it was fun, will be returning for more pain