SBR Training Journal

[Ogedei]

April 23, 2006

Walk

Aprox time: 1:04
Aprox distance: 6km

Brick

Cycle
Total distance: 10.2km
Total time: 26:39
Pace: 2:35/km
Avg HR: 132
% of max: 70.5%

Run
Total distance: 3km
Total time: 16:35
Pace: 5:32/km
AVG HR: 161
% of Max: 86%

Total Time: 43m14s

Notes:
Excellent brick, my cycle speed still seems around the same as ever, I strongly believe this to be a leg endurance issue over anything else. My HR stays pretty low, but my speed and pace are pretty steady ALL the time.
Took just shy of a kilometer to get my running legs. I pushed pretty decently over the last kilometer as well and was rewarded with a time very close to my PR of 16:32. Not bad considering it was after a 10km cycle.

[Ogedei]

April 24, 2006

Goals

Last Weeks Goals
Resistance: 2 sessions Met
Running: 2 sessions Met
Cycling: 2 sessions Met
Swimming: 2 sessions Met
Brick: 1 session Met
Nutrition: Get the binging in control. replace crap with fruits. Ditch it all like the old days. Fail

I may have failed to cut all the crap out, but this week was a lot better than previous had been. My parents were in town so I unfotunately ate out a lot, but tried to make ok decisions, although some did suck.

I had the thought that my running and swimming goals have been coming alot nicely despite the dietary infractions.

I feel pretty good about making the rest of the goals though. So that's great.

New Goals
Resistance: 2 sessions
Running: 2 sessions
Cycling: 2 sessions
Swimming: 2 sessions
Brick: 1 session
Nutrition: Keep the junk down, Veggies up, fish, more protein smoothies

[ODB]

Good job on a visit week. Keep it up Og!

[finboy]

Nice job on the brick and that was AFTER walking for an hour!

Awesome work, Og.
-fin

[Ogedei]

The walk was pretty leisurely and maybe 3 hours before the brick. Managed to eat in between as well. I feel pretty good about the brick though. I feel like I am almost ready to tackle this thing! Good thing too, as it's in like 5 weeks!

I mailed my registration in. I am both nervous and excited about this thing. I feel wholy out of my element entering even this short tri as I was a fat kid my whole life, so part of me still dosen't feel like an athlete of any kind. On the other hand I am anxious to prove to myself that I am no longer the fat kid and I am an athlete of some kind.

Oh and I am anxious to have numbers written on my body!

The parents just visited on the weekend, so I was only out Saturday and Sunday for lunch and dinner.

[finboy]

Yeah, the body-numbering is fun. Maybe you were the fat kid growing up, but doing everything you are doing now definitely makes you an athlete. Embrace it bud! You will have a blast on the triathlon and I predict you will come away with the pesky 'tri bug'!

[Ogedei]

Yeah, we shall.

Sorta looking for a true sprint to do later this year possibly, once this one is finished.

Og.

[Ogedei]

April 24, 2006

Running

Total distance: 5.2km
Total time: 29:43
Pace: 5:42/km
AVG HR: 158
% of Max: 84.4%

Old PR at 5km: 28:58
New PR at 5km: 28:30

[Ogedei]

April 24, 2006

Nutrition

1: 2 eggs. 3/4 cup oatmeal + 2tbps PB
2: Cottage cheese
3: 2 eggs + 1 cup mixed veggies
4: 1 salmon fillet + 1 cup mixed veggies
5: 190 cal protein bar
6: 1 1/2 cups rice + 1 1/2 cup mixed curries + small piece of naan
7: Protein smoothie (1 serving ON Whey, 1/2 banana, 4 sugar cubes)
8: 1/2 cup oatmeal + 2tbsp PB

[Ogedei]

April 25, 2006

Swimming: Drills

Warm-up sets:
4 x25ms. RI:30s
Total Distance: 100m

Work sets:
Bilateral breathing: 4 x50ms. RI:30s
Catch-up: 3 x50ms. RI:30s
(These were HORRIBLE today)
No breathers: 4 x25ms. RI:30-45s
Total Distance: 450m

Cool-down sets:
6 x25ms. RI:30s
Total Distance: 150m

Total Distance: 700m

Notes:
Form wise I was very concious of my form during the cool downs. I am still having trouble pulling through the breath while my body is out of alignment. Also concentrating today on having my hand enter at my head/goggle line instead of ahead of it. Might have been a mental game but it sure felt faster.

Nothing like swimming with someone who sucks to make you feel like you have a clue, even though in the grand scheme of things you as well suck

[finboy]

Originally Posted by Ogedei

Nothing like swimming with someone who sucks to make you feel like you have a clue, even though in the grand scheme of things you as well suck

That sucks!

Great job...check out my log, Og, and take a look at where I swim.

[Ogedei]

April 25, 2006

Cycling

Total Distance: aprox 10km.
Total time: aprox 30 minutes

I unfortunately hit pause on the garmin about half way through at a particularly long light and forgot to re-start it again. So I have no real data for this cycle.

Nutrition

1: 1 cup oatmeal + 2 tbsp PB. 1 Serving ON Whey
2: 500ml chocolate milk
3: 1 egg + 1 cup veggies + 1 FF cheese slice. 1 serving ON Whey
4: 1 salmon fillet + 1 cup veggies
5: 1 190cal protein bar
6: 3/4 cup oatmeal + 1 tbsp PB
7: Stirfry: brocolli, raddicho, jalapeno, garlic, zucchini, celery, carrots, tofu

[Ogedei]

April 26, 2006

Cycling

Total Distance: 12km
Total Time: aprox 39 minutes

Resistance Training

2x15s 60s rest

Bench press: 105x15 / 105x9 / 105x6
Bent over Row: 80x15 / 80x12 / 80x8

Front squat: 10x15 / 10x15
Shrugs: 90x15 / 90 x15

Calf raise: 10x14 / 10x15
Wood choppers: 90x15 / 90x15

[finboy]

Your consistency is really impressive and motivational Og...keep it up.
-Scott

[Ogedei]

My world has been shattered...

finboy isn't your real name??

CRAP



Thanks for the words though. You guys commenting really helps keeping me motivated so I can keep posting in here.

[finboy]

Originally Posted by Ogedei

My world has been shattered...
finboy isn't your real name??

Yeah, I just decided to start signing my name...we'll see if I keep it up or go 'back in the closet'.

[Ogedei]

April 26, 2006

Cycling - Part The Second

Aprox Distance: 12km
Aprox Time: 38 minutes