Pre 70.3 Body Composition

Weight
87.5kg
Body Fat
16.2% (LA 16.0 RA 13.9 RL 14.5 LL 15.2, B 17.3)
Total Body Water
58.8%
Muscle Mass
69.7kg (LA 4.1 RA 4.2 RL 11.5 LL 11.1, B 38.8, 5)
Physique Rating
6
Basal Metabolic Rate2127 KJ
Metabolism Age
25
Bone Mass
3.6kg
Resting Heart Rate
??

30 Jul 2009

Bike:
33km - 1:07

Easy bike ride. Flat, but windy. That's it until race day. Nerves starting to set in...

28 Jul 2009

Bike:
32km - 1:08

Easy ride to test out knee. 80% ok, no problem!

Also tried out newly acquired SaltStick. Very cool. Hope that it will help with cramps on Sunday.

27 Jul 2009

Swim:
1700m - 32:00 (approx.)

Easy open-water swim.

26 Jul 2009

Running:
12.2km - 1:03

Test run at moderate speed except a fast km (4:28). Knee much better.

25 Jul 2009

Römerman
1800m - 21:41 (141/480)

Decided to do only the swim leg, to be on the safe side. 1800m downstream. Flying down the Neckar...

Fantastic event with some male and female professionals - great to be a spectator for a change.


23 Jul 2009

Swim: 1200m (approx.)

Easy open-water swim.

Bit of an inflammation in one of the tendions behind the knee. On anti-inflammatories and rest. Not so hopeful for Saturday...

22 Jul 2009

Bike:
28km - 1:10 (540m)

Early morning hilly bike ride. Legs much better.

20 Jul 2009

Swim:
2000m - 35:45

Moderately paced swim in 50m pool. Got mild cramps in left shin after 20 minutes - weird.

19 Jul 2009

Bike:
48km - 2:05

Very hilly with very tired legs. Taper time!

18 Jul 2009

Bike:
96km - 3:17

Last long and flat bike ride before Antwerp. Quite wet and windy.

17 Jul 2009

Running:
17.2km - 1:32

Moderate speed, flat, a bit humid, but all good.

15 Jul 2009

Running:
11.2km - 1:01

Easy run in Stanton Park. Very nice.

13 Jul 2009

Swim 1600m (1000, 8*50, 200)

Quick swim in 25m pool in Chorley. Added some intervals to fight boredom...

12 Jul 2009

Running:
11.3km - 60:00

Easy run alongside the canal in Chorley (except one sub 4:30km)

11 Jul 2009

Running:
13.4km - 1:10:30

Moderately paced run. All flat. Felt very good!

Just signed up for Challenge Kraichgau next year ;-)

10 Jul 2009

Bike:
91km - 3:00

Another long ride in quite windy conditions. Tough at stages, but all in all ok.

09 Jul 2009

Swim:
2000m - 34:40

Moderately paced swim in 50m pool. Got mild cramps in both calves after 1800m - strange.

08 Jul 2009

Running:
11.2km - 1:03

Easy run on flat terrain. Decided to take another day off after a tough weekend and some pain in the chest area yesterday.

05 Jul 2009

Wilhemsfeld Half-marathon - 1:51:41 [Results]

km
1: 5:05
km 2: 6:11
km 3: 5:34
km 4: 5:34
km 5: 5:44
km 6: 5:04
km 7: 4:58
km 8: 5:20
km 9: 5:21
km 10: 5:10
km 11: 5:01
km 12: 5:31
km 13: 5:05
km 14: 5:40
km 15: 5:30
km 16: 5:44
km 17: 5:40
km 18: 4:38
km 19: 4:53
km 20: 4:43
km 21: 4:42


One of the toughest halfs I have run in a while. Over 25 degrees at the start and a course that was never really flat... Took it as a hard training run which was good, especially after yesterday's long ride.


04 Jul 2009

Bike:
101km - 3:21

First of three long rides before Antwerp. Ideal conditions - flat (except the last mile), warm, sunny and a mild breeze. Was able to hold 30 km/h quite easily. Still struggling with nutrition though.

03 Jul 2009

Swim: 1500m

Easy open-water swim.

July Body Composition

Weight
87.4kg
Body Fat
17.7% (LA 16.6 RA 14.5 RL 15.4 LL 16.2, B 19.2)
Total Body Water
57.6%
Muscle Mass
68.4kg (LA 4.0 RA 4.1 RL 11.3 LL 11.0, B 38.0, 5)
Physique Rating
6
Basal Metabolic Rate2091 KJ
Metabolism Age
28
Bone Mass
3.5kg
Resting Heart Rate
??

02 Jul 2009

Running:
10.2km - 60:00 (ascent 580m)

What was supposed to be an easy run turned into a very hilly hour in humid conditions. Had to stop numerous times to get my breadth back...

01 Jul 2009

Bike:
44.6km - 1:41 (ascent 550m)

Another hilly ride in quite humid conditions. Starting to get the hang of those hills (a bit).