06 Sep 2007

Running:
12km - 1:04

First half easy, third quarter moderate, last quarter fast (sub 5min/km). Felt relatively easy; left calf a bit wobbly.

04 Sep 2007

Running:
10km - 59:00

Very easy recovery run. Legs a bit heavy from the cycling

Cycling to Work

I got so fed up sitting in the traffic every morning that I decided to pickybag the bike and cycle the last 5 miles or so. Quicker, cheaper and much more relaxing - as long as it doesn't rain that is...

02 Sep 2007

Running:
28.2 km - 2:45

First 20km very easy with 2 U&R buddies (10km/h); last 8km moderate speed (>11km/h). Legs a bit wobbly on the last 20 minutes, but ok.

August Body Composition

Weight	93.3kg (+1.3kg)
Body Fat	23.3% (+0.7%)
Total Body Water	51.1% (-1.0%)
Muscle Mass	68.1kg (-1.0kg)
Physique Rating	2 (0)
Basal Metabolic Rate	2108 KJ (-25)
Metabolism Age	44 (+5)
Bone Mass	3.5kg (-0.1kg)

44! Not good at all. Excuses are: 2 weeks holiday, a cold during the week and lack of will power when it comes to nice food...

28 Aug 2007

Running:
10.9km - 1:03

Easy run, partly undulating. Legs a bit heavy.

Nike Balance Board

Received my new balance board. Even the basic exercises are damn hard. Who invents these things????

26 Aug 2007

Running:
17.3km - 1:37

Last run during the 2 week holidays back home in familiar climate. 100km in total - not bad...

24 Aug 2007

Running:
16km - 1:32

Last run in the wonderful Carmague. Very hot.


View Larger Map

22 Aug 2007

Running:
15km - 1:22

Later afternoon run. First half easy, second moderate.

21 Aug 2007

Canoing!

8km down the river. Very enoyable.

AF in the afternoon (approx. 1 min). No exercise involved.

19 Aug 2007

Running:
17km - 1:39

Morning run, quite warm. Good HR.

17 Aug 2007

Running:
13.6km - 1:18

Evening run, very dry.

Skipping Rope

Acquired a high tech skipping rope from Decathlon. 100 skips in one go... Another torture instrument added to the list!

15 Aug 2007

Running:
11km - 1:02

Evening run, very warm and clingy. A lot of sandy ground which caused some calf problems.

13 Aug 2007

Running:
8km - 45:30

Early morning run with the camp site jogging club...

11 Aug 2007

Core: Reneration * 8

100 Situps

New foam roller for more tortuous excercises... OK, that's it; off to the sun!

10 Aug 2007

Running:
10.45km - 58:00

Good run, moderate speed. HR no problem.

08 Aug 2007

Stormont Mizuno 1 Mile - 6:24 [Results] [Video]

Would have been under 6 minutes (5:56), if I wouldn't have had to stop after 400m with what felt like a mini AF. Not sure though; might just have been from not being used to run unaerobically.

07 Aug 2007

Running:
11.9km - 1:07

Easy run with my new orthotics, which felt extremely good. Fell over a bl**dy dog...

05 Aug 2007

Running:
28km - 2:37

Wet, wet, wet. Heavy rain from the very beginning. Good timing, controlled heart rate, good legs. Second half 3 minutes faster than first. Last long run before holidays.

04 Aug 2007

Core Regeneration / Power: 8 * 1

100 Situps

Getting a little bit better with some excercises; some muscles are just not firing when they are supposed to.

03 Aug 2007

Ards 5 Miles - 39:00 [Results] [Route]

Mile 1: 7:33
Mile 2: 8:26
Mile 3: 7:57
Mile 4: 7:28
Mile 5: 7:34

Windy and undulating. Just didn't have the legs today to run a decent time.

01 Aug 2007

Core Regeneration: 7 * 1

80 Situps

Really struggling with this; not quite sure what I am doing...

July Body Composition

Weight	92.0kg (-0.9kg)
Body Fat	21.6% (+0.3%)
Total Body Water	52.1% (-0.3%)
Muscle Mass	69.1kg (-0.4kg)
Physique Rating	2 (0)
Basal Metabolic Rate	2133 KJ (+25)
Metabolism Age	39 (+1)
Bone Mass	3.6kg (+0.0kg)

Back to where things were 2 months ago.

31 Jul 2007

Running:
10km - 59mins

120 steps

Easy recovery run, partly undulating.

29 Jul 2007

Running:
24km - 2:14:40

First 10km easy than moderate speed. 9min per mile; exactly as planned. Feeling good afterwards.

28 Jul 2007

Core Regeneration: 6 * 1

50 Situps

This is bloody hard - or, I am lacking some severe flexibility...

26 Jul 2007

Running:

10 min warm-up
1000m (4:04) ++ 1000m (4:12) ++ 1000m (4:13)
30 min cool-down

What a stuggle. Just didn't have the legs today.

Core Performance

It's not often that I am getting excited about a book, but this one seems logical and tackles a lot of the problems I am currently experiencing, that is lack of core strength and elasticity.

Did (most) parts of a Power Day and it is significantly more streneous than anticipated. I won't be following the full program, but will certainly supplement existing training with it (once all the toys such as a foam rool will have arrived...)