Ians MT and PL log-2

Discussion in 'Training Logs' started by Ian Coe, Jul 6, 2006.

  1. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    10/2/18

    Cardio

    When for a slow run with wife. Just over 4 miles in 40ish minutes. HR was 135 average

    Got back and did pull ups 7, 7, 10
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Set alarm for 0830. Didn't get up. No breakfast. Last ate at 1930 on Saturday. Run started at 1336.

    Cardio
    2.13 mile warm up/hard run. First mile went too hard out so slowed down. Was at a 6 min 36 pace for the first half mile. First mile 6 min 59, second 7 min 29. Went for a bit more to get some distance in.
    3 hill repeats, 1 min 26 on average up, 2 min rest including 1 min 40 ish run down.

    Walked home and then did 3 sets fo 10 hanging knee raises. Went for ab wheel roll outs but core is fatiqued.

    Weight this morning 206lbs.

    According to garmin, the last time I did the repeats was 12 Jan with 5. Run was faster (and slightly further due to the extra 0.13 miles). I'll have to get into the habit of hill runs once a week to prep for the marathon and 10k in April.

    DL tomorrow and running home so didn't want to completely frag myself with todays run.
     
  3. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    12/2/18

    Lifting

    Cardio warm up= 2.6km in 9 min 15.9. Average of 1 min 46.9 per 500m.
    Felt awful afterwards

    DL
    10@bar
    8@110
    5@150
    5@180
    5@180
    5@180

    OHP
    8@bar
    5@50
    5@65
    5@70
    5@70
    20@bar

    Then ran home/well 4 miles. Fucking felt awful again during the run. Wasn't a hard run, average was 9 min something with average hr 145
    Think I've been overdoing though with the last few days of sprint work/heavy cv work.
     
  4. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    15/2/18

    Lifting

    Cardio warm up
    3.2km row in 11 min something.
    Did see average 500m time was 1 min 47.9

    Squat
    8@bar
    8@50
    5@100
    3@115
    5@120
    5@120
    5@120

    Bench
    8@bar
    5@60
    5@70
    5@85
    5@85

    Had no get up ans go. Not done aything else this week so far due to training course.
     
  5. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    16/2/18

    Cardio
    Run home- 4.5 miles. Slow run, like 9 min someting per mile
    Got home and did pull ups 8, 8, 9
     
  6. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    17th off due to feeling fatiqued
    18th off due to working 0600-2030
     
  7. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    19/2/18

    Lifting

    Row warm up
    5 min slow
    2k fast- Just shy of 7 min. Average time was 1 min 44.5 per 500m

    DL
    8@70
    5@120
    3@150
    3@170
    3@190
    3@190
    3@190

    OHP
    10@bar
    5@60
    2@80- aimed for 3
    3@70
    3@70
    4@70

    Ran home, averaging 8 min 36 per mile for 4.5 miles
     
  8. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    21/2/18- Got a bit distracted due to phone call with mum being submitted to A&E. I'm about 500 miles away so can't upsticks and get down there too easily (with wife with car as well).

    Lifting

    Row- 5.1k in 20 minutes. Will check my watch when I get home. Was aiming for max distance in 20 min and was in at sub 1 min 50 for the first 4k, then it was like the led was let out of the balloon. Scrapped in the 5.1k and averaged 1 min 57 I think for the last 1k, with a few stops here and there.

    Squat

    Generally tired at this point and distracted

    8@60
    5@100
    5@110
    5@115
    5@115
    8@60

    That was it, no upperbody work as wanted to get home and look at train times etc
     
  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    23/2/18

    Just a 5.15 mile run back at home while mum was home for the night before being submitted.

    Wasn't a bad run and got like 8 min 17 I think average overall. The last 2.15 miles were all sub 8 min mile.
     
  10. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    27/2/18

    Lifting

    Row
    4.6k averaging 1 min 50.3 per 500m. Was aiming for 5k, but forearms were dead by the end.

    Squat
    8@60
    5@90
    5@110
    5@110
    5@115
    8@60

    OHP
    8@bar
    5@40
    5@60
    5@65
    5@65
    5@67.5- last rep was a fight.

    Was supposed to do deadlift, but I forgot my chalk and the chalk bin was empty.
     
  11. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    3/3/18

    Not a whole lot of phys done recently.
    Came home at 1400 on Wednesday (28 Feb) due to predicted poor weather. Turns out it was accurate as didn't go in Thursday or Friday. So much for more gym work.

    Cardio
    Cleared the semi circle and drive around the house. Took a good 1 hr 30 (I logged it on the garmin for HR).
     
  12. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    4/3/18

    Cardio
    With the poor weather, went out to the garage and did 4 sets of the following
    5 min skip
    10 burpee
    10 floor to shoulder sandbag lift (I think like 20kg worth of sand)


    Got in, had a quick shower and then went for a 7 mile backpack hike around the local hills. Was lovely and peaceful.
     
  13. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    5/3/18

    Lifting

    CV

    Row
    3k averaging 1 min 47.2 per 500m

    DL
    8@70
    5@110
    5@150
    5@170
    5@170
    5@180

    Bench
    8@bar
    8@40
    8@60
    8@60
    8@60

    Left tricep a bit odd throughout
     
  14. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    7/7/18

    Run home
    Average 8 min 22 for 5.75 miles.

    Can't remember bpm. That's why I have garmin

    Got home and did 7/7/7 pull ups
     
  15. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    9/3/18

    Weights

    CV warm up
    Row- 3.6k averaging 1 min 48.0 per 500m

    Squats
    8@60
    5@90
    5@110
    5@115
    5@115
    5@120

    OHP
    8@bar
    8@40
    7@60
    7@60
    4 then 3@60

    Cycled home
     
  16. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio
    5..15 mile run with the wife on the trails. Took just over a hour.

    Went up around glencoe and loch awe for a long drive down via oban and home. During which did a bit of a impromptu hike up one of the three sisters. 270m ascent and turned back as had none of the appropriate gear and it was turning into ice and snow.
     
  17. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    12/3/18

    Lifting

    Cardio warm up
    2 min row
    2k row in 6 min 59 s. Average per 500m was 1 min 44.8. The last 500m I was pulling 1 min 43 or so, with previous 500m pulling 1 min 46.
    2 min row to cool down and slowly lower the hr.


    Deadlifts
    8@70
    5@120
    3@150
    5@175
    5@180
    5@185 (4 were banged out, the last I needed to reset and rechalk).
    8@120

    I then went down to 70kg and did 3 reps of Zercher deadlifts. I was going to go for 8, but on the fourth rep my left ab locked up so thought best not push it (and also didn't count the rep). I do need to do more of them as it is definitely a good assistance to deads and squat.

    OHP
    8@bar
    5@40
    5@60
    5@60
    5@60
    8@bar
     
  18. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    14/3/18

    Liftting

    Cardio- Warm up 5k row. Was doing ok for the first 3.7k (just shy of 1 min 49 per 500m). However I ended up fatiquing and getting an overall 1 min 55.8.
    During the row I started to experience a bit of a sharp pain on the outside of the right knee.

    Squats
    8@60
    5@90
    5@100- right knee again a sharp pain during a few reps at around the 90* position.
    4@110
    4@110
    4@110

    On the above I felt sharp pain on the right knee, so just cut it short overall.

    BP
    8@bar
    8@40
    8@60 for 3 sets.
    20@bar
     
  19. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio
    Ran home- Got it up to 5 miles. First was 8 min 32 or so per mile pace.
    Hacked away and got the 4th mile to 7 min 47 pace. Last mile had some incline in it so ended up at 8 min 5s overall.

    Didn't feel particularly difficult so running fitness is coming along. Can't remember average HR at the moment.
    Still at around 204lbs.
     
  20. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    18/3/18

    Cardio
    4.5 mile run with the wife. Was not fast and average HR was around 130ish.
     

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