Ians MT and PL log-2 | Page 110

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

  1. Ian Coe Silver Belt

    Ian Coe
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    19/3/18
    Supposed to be DL. Had off due to recall from wife as weather was nice and shes working Tues-Fri this week.
     
    #2181
  2. Ian Coe Silver Belt

    Ian Coe
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    20/3/18

    Cycled to work

    Lifting

    Warm up
    Row- 5 k. First 3.7k averaging 1 min 50.2 per 500. After that forearms on fire etc. Ended up 5k averaging 1 min 52.4 per 500m. Total time 18 min 41s. HR from 12 min was above 170 bpm.
    2 min cool down

    DL
    8@70
    5@120
    5@160
    5@180
    5@185
    5@187.5

    OHP
    8@bar
    8@50
    6@60
    6@65
    6@65

    Cycled home

    Suffice to say, dead after the row. Surprised my grip lasted after the rows for the deadlifts. It was delicate for the first couple of sets as the forearms were just tubes of lactate acid.
     
    #2182
    Last edited: Mar 21, 2018
  3. Ian Coe Silver Belt

    Ian Coe
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    22/3/18

    Cycled from work to gym. Steep as fuck hill enroute.

    Lifting

    Cardio
    Row- Aimed for 2.5km at sub 1 min 50. Got to 1.80km in at 1 min 46 per 500m, then died. I think overall I got 1 min 49 per 500m total. Took 9 min 3s, whereas was aiming for sub 8 min 40.

    Squat
    8@60
    5@90
    3@110
    5@115
    5@115
    5@115
    Did 4 @60 and that right knee just said fuck off. It started to have a sharp pain on the last rep of 115 first set.

    2 sets of 5 zercher DL @ 60kg. Again didn't push it due to right knee no happy.

    Bench
    8@bar
    8@60
    8@70
    8@70
    8@70
    15@bar

    Cycled home
     
    #2183
  4. Ian Coe Silver Belt

    Ian Coe
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    23/3/18

    Cardio
    Ran home- got 6.5 miles in 52ish minutes. 10k in 49 min something. Average HR 155 bpm
    Overall 8 min 2s per mile.
     
    #2184
  5. Ian Coe Silver Belt

    Ian Coe
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    25/3/18

    Phys
    15 mile hill walk with wife around glen loin loop, plus up to loch sloy which added some distance and time.
     
    #2185
  6. Ian Coe Silver Belt

    Ian Coe
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    27/3/18


    Lifting

    Cardio warm up- 5 k in 18 min 30ish. 1 min 50.1s per 500 average overall.
    Got HR right up there

    DL
    8@70
    5@120
    5@150
    3@185*
    1@195*
    1@190
    1@190
    1@190

    *Intentions were to do sets of 3 @ 190/195. I mistook the collars which it turns out weigh 2.5kg each to not weigh that. So combo of that and the pb (within the last few years anyway) of the rowing killed me off

    OHP
    8@bar
    6@50
    6@65
    6@65
    6@65
     
    #2186
  7. Ian Coe Silver Belt

    Ian Coe
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    31/3/18

    10k recee run for Mhor 10k
     
    #2187
  8. Ian Coe Silver Belt

    Ian Coe
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    1/4/18

    Went south to visit mum at sisters due to on going illness

    Travelled back on 4/4/18
     
    #2188
  9. Ian Coe Silver Belt

    Ian Coe
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    5/4/18

    Cardio
    Learnt to ski
    Spend from 1030 until 1600 on slopes, minus the 2 hour lesson and 1 hr break for food.

    Was intending on going for a run on 6/4/18- right knee is not feeling up to anything at the moment due to the number of drives I took.
     
    #2189
  10. Ian Coe Silver Belt

    Ian Coe
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    Cardio
    Let the knee rest and then went for this 8 miler. Time 1 hr 13. Average HR 162bpm.

    I slowed down in the last 2 miles which brought down my average speed. HR was creeping up steady so had to.
     
    #2190
  11. Ian Coe Silver Belt

    Ian Coe
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    9/4/18

    Wife went for a 6 mile run, so I went slowly on the bike with her to keep her motivated.
     
    #2191
  12. Ian Coe Silver Belt

    Ian Coe
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    10/4 - 15/4

    Wild camping and trekking around the isle of skye. Much climbing and mileage done with pack on back.
     
    #2192
  13. Ian Coe Silver Belt

    Ian Coe
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    16/4/18- 2 weeks of 0730-1800 min at work

    Cardio
    Pissed off day at work.
    Got home at 2030 and had to go for a run.

    5.75 miles in 47 min 48.
    Didn't push hard as needed to chill out (also not run for a bit)- and barely ate.
     
    #2193
  14. Ian Coe Silver Belt

    Ian Coe
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    Cycled to work- 4.88 miles

    Gym work

    Row- 4 k in 15 min- didn't go hard/fast or long. Haven't rowed for a bit

    Deadlift-
    8@70
    5@120
    5@160
    5@160
    5@160

    SLDL 10@70

    OHP
    8@bar
    8@40
    8@50
    8@50
    4@50 - tired

    Cycled home.

    Got through door at 2147. Left home at 0720.
    Didn't get any chance to really eat all day.
     
    #2194
  15. Ian Coe Silver Belt

    Ian Coe
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    Cardio

    Ran home
    5 .15 miles in 43 min 09.

    Felt hard, tired, didn't eat really, didn't drink enough definitely.
     
    #2195
  16. Ian Coe Silver Belt

    Ian Coe
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    Weight in the am - 203lbs
    10k trail race. Ascent total 250m
    Didn't wear HR monitor.

    Total time 50 min 24s.
    Lap 1 - 7 min 37
    Lap 2 - 7 min 54
    Lap 3 - 9 min 14
    Lap 4 - 9 min 31
    Lap 5 - 7 min 25
    Lap 6 - 7 min 37
    Final 0.2 mile - 1 min 4s

    Came 35th- which was a surprise.
    Got a 1/2 marathon recee next month, followed by 1/2 race.
    Then a full recee (tbc) in July with a full run in August.

    So yeah....need to run more.
     
    #2196
  17. Ian Coe Silver Belt

    Ian Coe
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    6 mile walk with wife under minimal load.

    23/4/18


    Gym

    Row
    8k row- 31 min 29

    Lifting
    DL
    8@70
    8@120
    5@165
    5@165
    5@165

    OHP
    8@bar
    8@40
    8@52.5
    8@52.5
    4@57.5
     
    #2197
  18. Ian Coe Silver Belt

    Ian Coe
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    24/4/18

    Morning weight - 200lbs

    Ran home- 8 miler. Averaged out the time to 8 min 30 ish per mile.
     
    #2198
    Last edited: Apr 27, 2018
  19. Ian Coe Silver Belt

    Ian Coe
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    Cycled to and from work- Tired
     
    #2199
  20. Ian Coe Silver Belt

    Ian Coe
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    26/4/18

    Gym

    8k row in 30 min 42s- average 1 min 55.4s per 500m

    Squats
    8@60
    5@80
    5@80
    5@80
    5@90
    5@90

    Again, tired.


    Right knee isn't happy, left groin isn't happy.
    Going to try and maintain some strength while building up the miles in the legs for the full marathon.
     
    #2200

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