Lessons learned? Probably none ;-)
Update:
Well, a week on, the pain has mostly gone, but a lovely spectrum of blues has appeared...
Red Wine is a pain in the ar$e...
... literally. Had too much red wine on Friday evening and fell down the stairs. Hurt my bum quite badly. I could hardly walk on Saturday, cycling was sort of ok. Sunday was equally painful, so I skipped my planned long run. Things were slightly better today. I ran for 30 minutes - things improved throughout, so I am hoping to be ok(ish) tomorrow.
Lessons learned? Probably none ;-)
Update:
Well, a week on, the pain has mostly gone, but a lovely spectrum of blues has appeared...
Lessons learned? Probably none ;-)
Update:
Well, a week on, the pain has mostly gone, but a lovely spectrum of blues has appeared...
ZEO Personal Sleep Coach
This is the best toy I have bought in a very long time. In short, you wear a silly looking headband during the night and the ZEO measures your sleep (deep sleep, light sleep, REM and wake phases) and also calculates a ZQ (sleep quotient). You then then enter some values for a number of so called sleep stealers, e.g. having exercises vigorously in the evening. Over time, their online software provides you with very good analyses about your sleep, factors that impact on good and poor sleep, and also effects it has during the next day. Here's a couple of screenshots and also a report from the first week of usage.
Spinning Marathon
Took part in the first 2 out of 3 legs of the TSG Weinheim Spinning Marathon. 3 hours with a 15 minute break at half-time took its toll after about 2 hours. Good fun, but very exhausted...
Swimming Technique
Got filmed again in training. Getting a bit frustrated as I haven't really made much progress recently. Technique still very poor.
Dein linker Arm zieht unter Wasser zu weit nach aussen und ist zudem extrem im Ellbogengelenk gestreckt! Denk daran dass Du ein Bierfass unter Deinem Körper durchschieben möchtest!! Oder einen großen Gymnastikball!
Dein linker Arm zieht unter Wasser zu weit nach aussen und ist zudem extrem im Ellbogengelenk gestreckt! Denk daran dass Du ein Bierfass unter Deinem Körper durchschieben möchtest!! Oder einen großen Gymnastikball!
Ellbogen taucht zu erst ins Wasser ein. Es sollten aber die Fingerkuppensein die als erstes Eintauchen. Du musst auch noch viel viel mehr den Unterarm ans Wasser anstellen. D.h. HALT am Wasser finden. Momentan schneiden beide Arme durchs Wasser und geben Dir so kaum Vortrieb!!
Spinning
Took part in my first ever spinning class with the tri club. This felt like 90 minutes of lactic acid. Very tough, but very good. Also signed up for the club spinning marathon in 3 weeks time...
Race Plan for 2011
After a lot of deliberation, I have decided for a race plan for 2011. Unfortunately, St. Pölten 70.3 is out and I hope I can transfer my number to 2012. See 'Upcoming Races' block on the side bar.
Doctor
After struggling with flu-like symptoms, I went to see my GP today. Diagnosis is that a previous viral infection hasn't cured properly plus an infection of the sinuses. So, I am on ant-biotics for the next 7 days and have been told to reduce exercising outdoor in the cold.
2010 Summary
This has been a great year with Challenge Roth being the obvious highlight. Cologne 226half in sub 5 hours was another great race after which I should have ended the season to avoid the Frankfurt Marathon fiasco... Here's the obligatory summary:
What's the plan for 2011? I would like to focus on shorter distances and do 2 half Ironman races. 70.3 Wiesbaden will be the highlight plus 70.3 Austria or Elbaman, depending on how things pan out.
I am also going to make some changes in how to record workout. So far, I had an Excel spreadsheet (see above) plus Garmin Connect and also the blog here. In the spirit of moving your entire life in the cloud, I am moving to a great system called TrainingPeaks. So, any individual workout information (more data you can ever digest) will be at www.trainingpeaks.com/isotonicturtle supplemented by sporadic posts on the blog (new kit, gear and gadgets, race reports and any other relevant information).
31 Dec 2010
Running:
8km - 45:30
First run in almost 2 weeks. Have been down with some very persistent form of flu. Still not 100%, but slowly getting better. I hope.
8km - 45:30
First run in almost 2 weeks. Have been down with some very persistent form of flu. Still not 100%, but slowly getting better. I hope.
Body Composition - End 2010
| Weight | 88.2kg |
| Body Fat | 18.1% (LA 17.2 RA 15.4 RL 16.1 LL 16.1, B 19.6) |
| Total Body Water | 57.4% |
| Muscle Mass | 68.7kg (LA 4.0 RA 4.1 RL 11.3 LL 11.0, B 38.3, 5) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2099 KJ |
| Metabolism Age | 29 |
| Bone Mass | 3.6kg |
| Resting Heart Rate | ?? |
14 Dec 2010
Swimming (Endurance):
2300m - 60:00
Quite a demanding session.
Last of 4 physio sessions in the morning. Plenty of exercises to do for a month, before we review the situation. Bottom line is some of my core muscles don't seem to trigger at all!
2300m - 60:00
Quite a demanding session.
Last of 4 physio sessions in the morning. Plenty of exercises to do for a month, before we review the situation. Bottom line is some of my core muscles don't seem to trigger at all!
10 Dec 2010
Running:
13.75km - 1:18 (Z1)
Easy earl;y morning run. Had to do a couple of detours to avoid flooding.
13.75km - 1:18 (Z1)
Easy earl;y morning run. Had to do a couple of detours to avoid flooding.
09 Dec 2010
Swimming (Technique)
1200m - 60:00
Very tough session. 10 * 100 technique, followed by 50m drills interrupted by planks and push-ups!
1200m - 60:00
Very tough session. 10 * 100 technique, followed by 50m drills interrupted by planks and push-ups!
08 Dec 2010
Running:
60:00 - 11.8km (Z2 - Z3)
2km easy, rest moderate / hard. First good run in weeks. Hamstring also getting better thanks to physio treatment and new exercises.
60:00 - 11.8km (Z2 - Z3)
2km easy, rest moderate / hard. First good run in weeks. Hamstring also getting better thanks to physio treatment and new exercises.
07 Dec 2010
Swimming (Speed):
2000m - 60:00
After a mini break (mini trip away, mini flu and loads of snow), winter training is starting today.
Oh, and I got a little certificate and a pineapple(!) at the club's xmas do for being 1 of 17(!) members who completed an ironman in 2010 - nice touch.
2000m - 60:00
After a mini break (mini trip away, mini flu and loads of snow), winter training is starting today.
Oh, and I got a little certificate and a pineapple(!) at the club's xmas do for being 1 of 17(!) members who completed an ironman in 2010 - nice touch.
29 Nov 2010
Running:
10km - 54:00 (Z1 - Z3)
First 7km hilly and moderate effort, then 2km fast (4:48). First run in snow this winter - quite enjoyed it.
Oh, and I got a fantastic pair of heated insoles for cycling in the freezing cold for my birthday. Can't wait to try them out!
10km - 54:00 (Z1 - Z3)
First 7km hilly and moderate effort, then 2km fast (4:48). First run in snow this winter - quite enjoyed it.
Oh, and I got a fantastic pair of heated insoles for cycling in the freezing cold for my birthday. Can't wait to try them out!
21 Nov 2010
Bike:
48km - 1:38
Easy flat bike ride. Legs slowly willing to take on something a bit more daunting...
48km - 1:38
Easy flat bike ride. Legs slowly willing to take on something a bit more daunting...
19 Nov 2010
Running:
9.35 - 50:00
Easy / moderate speed and undulating run. Had to stop early because my eye sight went after 40 minutes. Lack of sleep, I guess.
9.35 - 50:00
Easy / moderate speed and undulating run. Had to stop early because my eye sight went after 40 minutes. Lack of sleep, I guess.
18 Nov 2010
Back Training 60 minutes
Last session unfortunately. Time to sign up for a gym again, I guess.
Swimming (Technique): 1200m
Last session unfortunately. Time to sign up for a gym again, I guess.
Swimming (Technique): 1200m
Physio
Finally went to see a physio about my back and hamstring issue. He reckons that it is to do with a nerve. A few more exercises and a few more sessions and we'll see.
14 Nov 2010
Bike:
36.3km - 1:20 (180m / 78rpm / 27.2kmh / ???bpm)
First ride in 4 weeks in very mild conditions. Very pleased with the new (black!) Garmin 500 which has replaced my old Garmin 705.
36.3km - 1:20 (180m / 78rpm / 27.2kmh / ???bpm)
First ride in 4 weeks in very mild conditions. Very pleased with the new (black!) Garmin 500 which has replaced my old Garmin 705.
13 Nov 2010
Geocaching
First attempt to track down a few caches near home. Found the first two, but had to abandon at the first stage of a multi-stage cache. Here's the tracks of the Garmin Oregon 550:
First attempt to track down a few caches near home. Found the first two, but had to abandon at the first stage of a multi-stage cache. Here's the tracks of the Garmin Oregon 550:
11 Nov 2010
Back Training 60 minutes
Quite a tough session - very good. Left hip not great - need to see a physio.
Swimming (Technique): 1200m
Another excellent session. I was told that I don't use my latissimus muscle while swimming. And that's the most important one apparently...
Quite a tough session - very good. Left hip not great - need to see a physio.
Swimming (Technique): 1200m
Another excellent session. I was told that I don't use my latissimus muscle while swimming. And that's the most important one apparently...
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