doctorake Posted December 28, 2015 Report Share Posted December 28, 2015 YAY! Finally starting a battle log! So I have been signed up for IRONMAN Wisconsin on 9/11/16 now for a few motnhs. Time to start getting my training under way. A little history on this endeavor. Last year my wife and I decided to do a half IRONMAN in RAcine Wisconsin in July. She trained rather hard and did very well. My training was not the best due to injuries, video games, beer, and excuses. I managed to finish in just over 7 hours but was a little disappointed since I could have been faster. This year will be different as I am more focused than ever and actually have already been training for 11 days now. My training schedule looks like this: Monday: Squats, overhead press or bench. Then swim intervals.Tuesday: Long run.Wednesday: Over head Press or bench, power clean, and then bike intervals on the trainer.Thursday: Long swim(almost like a rest day)Friday: Overhead Press or bench, deadlifts, Run Sprints.Saturday: Long bike ride.Sunday: Tempo Run. Every day will also have stretching and occasionally I will Ruck and also I play Ice Hockey. I am focusing on 8 hours of sleep a night as a minimum, without drinking. Nutrition for now is 2,200 calories a day. I am getting a Resting Metabolic Rate test done in the coming week and may adjust based on that and as well as my workload increasing.I am also currently signed up for IRONMAN 70.3(half distance) in New Orleans in April. This will be my first big test to shave some serious time off my last event. I am considering signing up for Eagleman in June in MD, also a 70.3 And so it starts.... Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted December 29, 2015 Author Report Share Posted December 29, 2015 12/28 Warm up: Rowed for 3 minutes, 652 Meters Everything is in weight X reps X sets Squat 65 X 5 X 2Squat 95 X 5 X 1Squat 135 X 3 X 1Squat 155 X 2 X 1Squat 195 X 5 X 3 Bench 45 X 5 X 2Bench 65 X 5 X 1Bench 95 X 3 X 1Bench 105 X 2 X 1Bench 130 X 5 X 3 Both felt good, next time up them 5 lbs. Did my stretching routine. Swimming 50M Breast Stroke50M Freestyle 6 X 100M freestyle at a faster than normal pace 50M Breast Stroke50M Freestyle Data Food:(It was formatted all nice until I posted it, I will figure out a new format to post this with)Totals 2,178 230 69 160 2,159 4,538 Your Daily Goal 2,200 192 61 220 3,000 3,500 Calories Carbs Fat Protein Sodium Potass. And meh a usual breakfast food porn shot Eggs, Bacon, and Polenta Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted December 29, 2015 Author Report Share Posted December 29, 2015 Also I am now signed up for IRONMAN 70.3 Eagleman in JUne in MD. Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted December 30, 2015 Author Report Share Posted December 30, 2015 12/29 I ran 5 miles today. Pace was a 9:23, this is my long slow(not tough pace) day. Felt decent enough but my knees hurt slightly after. Got my stretching on after and did 2 of my leg stretches an extra round. Data: Food totals were good despite a little wine after running:Calories 2,151 Carbs 152 gramsFat 61 gramsProtein 153 grams( a little low for me but acceptable)sodium 2,869 mgPotassium 3,802 mg Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
Blue Thunder Posted December 30, 2015 Report Share Posted December 30, 2015 Hi, I'm so jealous that you are doing an Ironman! I feel like a fraud wearing my Ironman watch and I can't even swim.... Also, how do you make those gifs appear in your posts??? Quote Battle Log Link to comment
doctorake Posted January 3, 2016 Author Report Share Posted January 3, 2016 Hi, I'm so jealous that you are doing an Ironman! I feel like a fraud wearing my Ironman watch and I can't even swim.... Also, how do you make those gifs appear in your posts??? There should be a little image link in the toolbar above posting that lets you include an image link. 1 Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 3, 2016 Author Report Share Posted January 3, 2016 1/2 Took the past couple days off due to holidays and not feeling great. I did my 20 mile bike ride indoors due to weather. Went well, watched some movies. Data: I tried to maintain between 85 and 90 cadence and hit it exact. Also did my stretching routine after. Calories were 2,218. Not terrible but some alcohol was in there. Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 5, 2016 Author Report Share Posted January 5, 2016 1/3 Was going to go out for a 1 mile warm up then 2 mile tempo run then 1 mile cool down. My lungs were angry at trying to run faster than I should be. My wife is right I need to build up more of a base with running. So for January my tempo runs will be medium distance and my sprint days will be short distance. I ended up with 3 miles instead of 4 but felt decent towards the end. Data: You can see my last half mile my lungs started feeling better and my pace improving. Started my pull ups and chin ups today Pull BW(body weight) X 4Pull BW X 3 Chins BW X 5Chins BW X 4 Calories were something like 4,200. I had a bad day, played hockey later that night then had a feast after hockey. I am hoping this becomes a much less common thing(it has recently). Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 6, 2016 Author Report Share Posted January 6, 2016 1/4 I decided to swim first today then go home and lift since the gym may be crazy on the weight floor. sprint sets went well Warm up: 50m breast stroke50m freestyle working sets: 100m sprint50m sprint four times cool down: 50m freestyle50m breast stroke Data: Moving along, things are going great. Squat 65 X 5 X 2Squat 95 X 5 X 1Squat 135 X 3 X 1Squat 185 X 2 X 1Squat 200 X 5 X 3 200 was a little tough, I will go to 205 next Monday. I think this video was my second set. Press 45 X 5 X 2Press 55 X 5 X 1Press 65 X 3 X 1Press 80 X 2 X 1Press 100 X 5 X 3 Not sure if I can go to 105 next workout so I will micro load to 102.5 Food totals:Calories 2,187Carbs 149gFat 75gProtein 207gSodium 3,712gPotassium 3,611g Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 7, 2016 Author Report Share Posted January 7, 2016 1/5 So I attempted to do my 6 mile run indoors on a treadmill. TORTURE! NEVER AGAIN. I only made it 3 miles and was getting so dizzy it was dangerous. Data: Interesting how my watch knew the distance almost exact on the treadmill. Pullups BW X 4Pullups BW X 3 Chinups BW X 6Chinups BW X 5 Stretching routine. Food: Calories 2,290Carbs 126gFat 58gProtein 162gsodium 2,789Potassium 2,812 Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 7, 2016 Author Report Share Posted January 7, 2016 1/6 Rowed for 3 minutes 632m Bench 45 X 5 X 2Bench 65 X 5 X 1Bench 95 X 3 X 1Bench 115 X 2 X 1Bench 135 X 5 X 3 Bench is getting tough but next time I think I can go to 140, no need to microload yet. Clean 65 X 3 X1Clean 95 X 3 X 1Clean 105 X 3 X 5 Still pretty easy, will increase to 115 next time. Then I got to ride my lovely bike on the trainer for a half an hour and do 6 30 second sprints. Data: Ended up being 8.49 miles and I really think I killed that one. Next time 6 one minute sprints. Stretching routine. Food: Calories: 2,480Carbs: 169Fat: 67Protein: 145Sodium: 3,109Potassium: 2,757 Low potassium since I skipped my low sodium spicy V8, this stuff is amazing. Gotta start phasing out the drinking in the evenings. Monday was a good example of what my macros should look like without booze. Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 13, 2016 Author Report Share Posted January 13, 2016 1/7 Long swim day. Warm up:50m breat stroke50m Freestyle long set:700m Freestyle Cool down:50m Freestyle50m Breast Got home and did some pullups and chin ups pull ups BW X 5pull ups BW X 4 chin ups BW X 6chin ups BW X 5 Then some stretching. Data: Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
doctorake Posted January 14, 2016 Author Report Share Posted January 14, 2016 1/8 Well, skipped my regular workouts, ate tapas with the wife, then went and played hockey. Stopped 31 out of 34 shots in a loss. Food intake was a little out of control: Calories: 4,673Carbs: 365gFats: 189gProtein: 212gSodium: 5,691mgPotassium: 3,727mg Quote OCEAN RANGER YOUTUBE ADVENTURES 2 X IRONMAN, 3 X half IRONMAN, 3 X GORUCK Challenge, 2 X GORUCK back to back, Way too many GORUCK lights Link to comment
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