Record Xbox On Pc Without Capture Card

IM Malaysia 2010 - Pickings

One week it's been since I swam through the tropics, wheel went and ran. Having on Friday evening on 5 3. came home, I was on the following Saturday morning again take the snow shovel in hand, to free the access road to our house of 10 cm of fresh snow. I imagined such a thing already behind me, when I flew off to Malaysia? Well, now costs the snow shovels at least no more training time.

The day after the competition in Kuah flew by. Sunday Award party at which I was the first time at the podium (a nice feeling for those who need more arguments, but to extend the current session for half an hour longer). Monday chilling by the pool, pack Tuesday trip to Dietrich and Asdis main attraction in Langkawi, the Cabel Car with a view from 720m above the island world and the Krododilfarm, Wednesday wildlife park and individual swimming coaching by a Belgian Floats Rainier, Thursday, pool life und am Abend die Abreise.

Es hat Spaß gemacht, einen IRONMAN in exotischer Umgebung zu unternehmen. Mein Ansatz, über IRONMAN Events die Welt zu bereisen, die eigene Fitness zu erhalten und in unterschiedliche Kulturen reinzuschnuppern (sofern es das Rennformat zulässt), ging voll auf. Weitere Ziele wie Brasilien, Mexico, USA, China und Südafrika geistern schon in meinem Kopf herum. Doch erst einmal steht für den Oktober wieder die IRONMAN World Championchip in Hawaii im Oktober auf dem Plan. Darauf freue ich mich sehr, ist mir die Insel doch aus zwei voran gegangenen Reisen bekannt und mit tollen Erinnerungen fest verbunden.

Vorher ist aber noch einiges zu erledigen. Lernen aus dem Vergangenen und Verbesserungen formulieren und umsetzen für zukünftige Rennen. Die Rennauswertung warf für mich einige Fragen auf:

Schwimmen:

Meine Leistung mit 1:13:36 im Speedsuit ist mir eigentlich zu langsam. In Hawaii bin ich mit ca. 1:10 in 2007 und 2008 schneller geschwommen.

Ein Faktor ist sicher, dass die Strömungsverhältnisse ungünstig waren, was Mitstreiter ebenfalls geäußert haben. Alle sprachen von schlechten persönlichen Schwimmzeiten in Langkawi, was mich my time can be relative. However, I know that this can and will be better off working for Hawaii on my swimming performance. Important notes for that I got from the excellent swimmers Dietrich ( http://www.trimago.at/ ) and someone who is trained Belgian top athletes from the swimming area.

Cycling:

For the first time I could put in a race is exactly what I had previously made. 220W should be entered by the end of the beginning, without falling off. The result was 223W for an average pulse level of 155 BPM.

A key for this was that I took with my full race nutrition. 12 PowerBar gel I had with a bum bag and ate two gel next to a bottle of Gatorade and a bottle wasss per hour. I also avoided any exposure, which claimed my legs over 300W, especially uphill. At first I was overtaken on the hills of many, but very quickly I was able to catch up again on the long downhill or on the straight sections. All in all: A perfect running pace on the bike, not for me to beat.

Running:

My plan was to wg. the intense heat does not go through completely, but between the food stations, an 4:45 pace - to run 5:00 min / km and reduce the fluid intake to the Aid stations at every pace. With this tactic it worked perfectly as in Nice 2008 over high heat with a 3:27 hr marathon.

Here in Kuah I fell strongly with 3:51 on my target. Early in my pulse was not completed, he was too high. In the middle part of it fell below 150 BPM, much too low, and only in the last 2 / 10 of course he came back. My breathing rate from the beginning was way too high. It felt about the whole time I had a pulse rate over 170 BPM. I only know when I'm traveling much faster.

A final explanation I have not. My diet was as always: 8 PowerBarGels enriched with caffeine and half a gram of extra salt dissolved in the drinking belt, the optimal amount of KH, and NaCl for the duration of his 3:30 marathon.

In the end, I weighed 68 KG KG, two more than at the start of the race. That was 4 kg more than expected, definitely not optimal. Perhaps that was because of my phobia, generally consume too little liquid in this race and overshot the target to be. Maybe that was only at the unusually high number of aid stations on the 5th Circuit, which in addition to the many animated Geheinlagen to increased fluid intake.

Certainly, the climatic conditions that had to offer in addition to high temperatures above 35 degrees, extremely humid that day, another reason for a worse running time.

After five laps run course I still had a 1.3 km section on the way meet the goal. After I am on the last lap to call my placement through Asdis and the subsequent release of my last effort was expended completely, I forced myself to walk for so long, until a competitor of alleged would show up with behind. I need not emphasize that this route lasted forever and I always turned around to take any Abwehrnaßnahmen. Only when I turned into the destination channel, I resumed my running pace and tried to make a good figure when essential intake, which I succeeded only moderately.

In Kona I will work to optimize the amount of liquid absorbed and the aid-stations not to lose too much time. Hilton has finally shown that even in a 3:30 hours Kona Marathon is possible!

want you, the blog-tracking thanks I for the fingers crossed and good wishes for my adventure. I will report back no later than October from Kona, Hawaii, and let you participate if my above assumptions led to an improvement in my performance.