SBR Training Journal - Page 9 - JP Fitness Forums

Ogedei · 05-12-2006, 11:39 PM

May 12, 2006

Nutrition

http://www.fitday.com/webfit/publicj...Month=4&Day=12

All logged up for you. Hit 3k today. I think I might re-adjust to a more protein rich diet after the triathlon. Strongly consider NROL as well.

Ogedei · 05-14-2006, 03:01 PM

May 13, 2006

Off day and a Cluster

Saturday brought a party for 2 very good friends. Their 5th wedding anniversary. They had a large get together, and a shed was assembled.

Downside, as is our societies nature, food was a huge thing. And I personally ate way to much. Nacho chips, salsa, Qusedillas, pork, bread, and dessert as well, way to much carrot cake.

Oh well I guess sometimes we all fall from grace.

I had a good breakfast at least.

Og.

Ogedei · 05-14-2006, 03:04 PM

May 14, 2006

Cycling

36km

Time: 1:33:28
Avg Pace: 2:34/km
Avg Speed: 23.2km/h

Def more enjoyable with the wind on my back coming back.

My 16km time was 41.0km.

emartin10 · 05-14-2006, 08:54 PM

Gotta live a little at those parties. I had a delicious curry last night, and feel the same - too much coconut milk! But such is life, I enjoyed it, and that's all there is to it.

Nice ride today! I hate having the wind in my face - ew I hate it. Your avg. speed looks good too over an hour and a half. Nice work!

E

Ogedei · 05-14-2006, 10:51 PM

Quote:

Originally Posted by emartin10

Gotta live a little at those parties. I had a delicious curry last night, and feel the same - too much coconut milk! But such is life, I enjoyed it, and that's all there is to it.

Nice ride today! I hate having the wind in my face - ew I hate it. Your avg. speed looks good too over an hour and a half. Nice work!

E

The wind today was def a factor and made the trip home nicer, but it was way worse a couple of nights ago. It's one of the most difficult aspects of cycling for me right now. I find it mentally tiring battling the wind. I'm not exhasuted when I quit, just tired of being forced to work so hard to go so slow. I'll get by it.

My legs are slightly burned from the sun today and I am just bagged.

Og.

emartin10 · 05-15-2006, 09:12 AM

Wind is still a big barrier for me too. It's just frustrating! I smell what you're stepping in man.

E

Ogedei · 05-15-2006, 09:43 PM

May 15, 2006

Running

Total Distance: 3.0km
Total Time: 16:40
Avg Pace: 5:33/km
Avg Speed: 10.8km/h

Felt good for most of the run, but by the last kilometer I couldn't keep up the pace. and I had to slow considerably. I has hoping for a new PR, but the end destroyed that hope. Oh well, not unhappy with the time and it was hot out today, which was a new running exprience for me.

Ogedei · 05-15-2006, 09:58 PM

May 15, 2006

Nutrition

1: 2 eggs. 3/4 cup oats + 3 tbsp PB.
2: 2 eggs + 1/2 cup veggies.
3: 1 can Tuna + 1 cup veggies.
4: 1/4 cup yogurt + 1/4 cup mandarin oranges + 5 almonds.
5: 150g Banana Tofu desert.
6: Veggies (Spinach, brocolli, mixed peppers, ginger). 2 veggie dogs + 1 slice FF cheese slice.
7: 1 cup mangos.
8: 1 egg.

Ogedei · 05-16-2006, 09:27 AM

May 16, 2006

Swimming

Warm-up
4 x50ms, RI:30s

Workout
Catch-up Drill: 4 x50ms, RI:30s
Fist Drill: 4x25ms, RI:30s
No Breathers: 4x25ms, RI:60s

Cool down
3 x50ms, RI:30s

Total swam: 850m

Notes: Took out the bi-lateral breathing drills. I practice this at all times now so drilling it is going to give me less benefit than something else. In this case I added fist drills, for those of you who aren't swimmers, basically swimming with your hand in a fist. This prevents your hand from pulling the water allowing you to concentrate on how your arm pulls through the water.

Ogedei · 05-16-2006, 10:42 PM

May 16, 2006

Cycling

Total Distance: 26km

1st: 16km, 35m08s
2nd: 10km, 28m10s

Did the first 16km at race speed. I stopped the timer when I stopped at stop lights. Either way it was a nice night for a ride, not a huge wind and 35mins is a new PR for me by like 5mins.

The remaining 10km I road back at an easy pace.

I am happy about a ride for once.

Ogedei · 05-17-2006, 06:48 AM

May 16, 2006

Nutrition

05:00am: 2 eggs + mixed peppers (Red, Yellow, Green) + 1 FF cheese slice. 3 tbsp PB
07:15am: Swimming
08:00am: 500ml chocolate milk
10:00am: 2 eggs + 1 cup mixed veggies. 3/4 cup oats
01:00pm: 100g ground bison patty + 1 cup veggies. 1 can spicy thai tuna. 1 grande NF iced Latte
04:00pm: 1/4cup yogurt + 1/4 cup mango bits. 1 Apple
06:00pm: 2 veggie dogs + FF cheese slice
07:00pm: cycling
08:00pm: Smoothie: 1 scoop on Whey, 150g tofu banana dessert, 473ml OJ
09:00pm: 2 veggie dogs + FF cheese slice. 1 beet, 5 asparagus spears, 7 or 8 brocolli flowers (it was quite the pile on the plate)

Mahler · 05-17-2006, 07:52 AM

Og,
I am always taken by your nutrition. You asked me if I keep a journal, which I do on FitDay. But, you would be surprised how much "normal" food I eat and even some junk each day. Nice going on the workouts. Running, Swiiming, Biking? Is there a triathlon in the works, soon?

Ogedei · 05-17-2006, 08:14 AM

The nutrition is usually pretty solid during the week, I am re-organizing to only take in starchy carbs in that 3 hour window after a workout. It will be diffifult as it will mean cutting back on my favorite thing, oatmeal.

Either way we shall give it a shot for a few weeks and see what happens.

If you go back through there are plenty of days where I blow it. Days where I eat way to much crap, the weekends are not regimented enough to keep me on the path. It is really the last issue I need to deal with in my books.

Yes. The Triathlon is on May 28th, 2 weekends away. 500m swim, 16km bike and 3km run. Shorter than a sprint length, but when I decided on it so many months ago I thought it was a pretty tall bill. I am pretty good to go I beleive, the cycling is lagging but even that is coming around now that I have logged some more km in the saddle.

Og.

finboy · 05-17-2006, 08:56 AM

Quote:

Originally Posted by Ogedei

[size=3]May 13, 2006[u][b]

Off day and a Cluster

This cracked me up!

Quote:

Originally Posted by Mahler

Og,
I am always taken by your nutrition. You asked me if I keep a journal, which I do on FitDay. But, you would be surprised how much "normal" food I eat and even some junk each day. Nice going on the workouts. Running, Swiiming, Biking? Is there a triathlon in the works, soon?

Mahler - go back a page or so...Og has some purty food pictures! :p

Og - you are on track and definitely ready for your tri. In one sense, you are probably never really "ready" for the first triathlon, but trust me, you've put in the mileage and you are going to do very well.

Ogedei · 05-17-2006, 11:37 PM

May 17, 2006

Recovery

Legs are feeling pretty tired today so I opted out of the run today and just went for a 3km walk instead.

Nutrition

05:00am: 2 eggs + mixed peppers (Red, Yellow, Green) + 1 FF cheese slice.
06:00am: 3tbsp PB
10:00am: 2 eggs + 1 cup mixed veggies
01:00pm: 100g bison Patty + 1 cup mixed veggies. 1 can satay tuna
04:00pm: 1/4cup yogurt + 1/4 cup sliced mango. 1 apple
05:00pm: 1 small NF Latte.
05:30pm: 1 chicken shwarma plate: Chicken, lettuce, cabbage, pickles, tomato, olives, cilantro, light sauce, light hot sauce
08:30pm: 3km walk
09:00pm: 1 can tuna + 2tbsp NF sundried tomato and oregano dressing. 1 cup frozen Mango. 2 tbsp PB. 2 FF cheese slice
09:30pm: Spinach Salad: Spinach, 2 FF Cheese slice, hot pepper, fake bacon bits, 1 tbsp NF sundried tomato and oregano dressing. 3tbsp PB

By the time 9:00 came around tonight I was starving and probably ended up eating far to much. Oh well, least it was all clean.

Ogedei · 05-18-2006, 09:16 AM

May 18, 2006

Swimming

Workout
1x500m, 12m41s.

Previous PR: 12m48s
New PR: 12m41s.
7 seconds faster than previous.

Cool-down
1x100m

Pretty easy swim day today, well..short, pretty short swim day. Felt decent for most of it, then on the last 200m or so I felt like I was ready to blow chow. I finished the 500m, and waited a couple of minutes and then swam 100m easy with the intention of either having a cool-down or finishing off another set of 500m depending on how I felt. I felt no better so I cut my losses.

twinsavsvikingsfan · 05-18-2006, 09:20 AM

Quote:

Felt good for most of the run, but by the last kilometer I couldn't keep up the pace. and I had to slow considerably. I has hoping for a new PR, but the end destroyed that hope. Oh well, not unhappy with the time and it was hot out today, which was a new running exprience for me.

Running in the heat will really drain you. I had to laugh reading about your biking in the wind. I curse Mother Nature everytime I'm out there running in the wind. It sucks so bad!!!