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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    27/4/18

    Cardio

    Ran home, hard run
    5 mile run, total time 37 min 17s. Average pace was 7 min 27 per mile, although I had to wait like 45s for traffic to allow me to cross the road.
    Average HR was 166 bpm.
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Supposed to have a rest day.

    Instead dropped wife off at work at 0615, went to McDonalds and then went on a short (3 1/2 hrs) hike.
    Definitely got a sweat up and worked the legs. Got 600m ascent in about 1 hr 20 covering 3ish miles.
    Had pack on and got through 2.5l of water during the hike.

    Chilled out the remainder of the day.
     
  3. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Rest day.

    Was intending on getting a LSD run in. However it was a busy week last week so have Sunday off completely and get runs etc in next week.

    Half marathon recee in 3 ish weeks.
     
  4. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cycled to and from work- 4.5 miles each way.

    Gym work;

    Row
    8km in 30 min 31s, equating to 1 min 54.5 per 500m
    Average HR was 155 bpm.
    The rower was shit and realised this at 1km in. Kept jumping the chain/clicking.

    Right knee was sore/hurting until about 7 minutes in. I stretched but maybe need more than a nil warm up at my age.

    Lifting
    8@70
    5@120
    5@160
    5@170
    5@170
    10@120

    Wasn't particularly difficult and had to reign myself in as the priority is to maintain/increase strength slightly while not fatiguing myself too much and support the mileage. There's not point in lifting 200kg for reps again) if I fail at 15 miles during the marathon.

    OHP
    10@bar
    8@40
    8@50
    8@55
    8@55
    10@bar


    Looking at a 9/10 mile run tomorrow, so can't kill the lifting. It's going to take some careful management maintaining strength while trying to get the week mileage in to not break my body for the marathon.
     
    Last edited: May 1, 2018
  5. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio
    Ran home after work.

    Got it out to 10 miles. Average pace was 9 min 4s. Total time 1 hr 30 min 43s.
    Average HR 153 bpm with ascent 265m Most of that was around the 42-57 minute point. The 1 mile around that point reduced the pace to 11 min 45.

    Quick tired after that as 2 miles longer then my longest run for quite some time.

    Didn't drink anything during the run or eat snacks. Was slightly raining when I started then end up heavy raining. So much fun.
     
  6. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio

    Cycled to and from work
    Did 5 rounds on the bag to get some work done and stretch out.
    Probably 1 hr 30 in total CV conducted throughout the day (ie over 3 sessions of cycle-bag-cycle).
     
  7. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    4/5/18

    Cycle to gym

    Gym

    Cardio
    Row 8k in 30 min 9s. Average pace was 1 min 53.1. I sped up somewhat in the last 4k. Average HR was only about 156 bpm.

    Squat
    6@60 - back felt sore at this
    5@80
    5@80
    5@90
    5@90

    OHP
    10@bar
    10@40
    10@40
    10@40

    Interspersed with 5 pull ups between presses.

    Cycled home.

    I then spent Friday night and Saturday in pain due to my lower back killing. I think I impinged it.
     
  8. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    6 mile walk without any weight. Back still knackered
     
  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Went for a walk up a hill @ 857m. Got weight on the back but wasn't that bad.
    Knee hurt however so there's that now which is just lovely.
     
  10. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Rest day. Not because I deserve it, but because my back is still in pieces. I'll probably not deadlift or squat now until post 1/2 marathon due a week on Saturday (19 May).
     
  11. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Went top physio day before- gave me stuff to do
    Had rest days because of back and knee

    Ended up due to glorious weather going for a 9 hour (moving) and just over 10 mile hill walk. Tiring, right knee nicht so happy by the end.
     
  12. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Was about to go for a run, but after the day before had to rest.
     
  13. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    14/5/18

    Gym

    Cardio
    45min spin bike
    Stretch

    Leg extensions as described by physio.
     
  14. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Lost track now.

    Over the last 2 weeks though have
    -run half marathon with wife
    -did a 10k time trial
    -been ill
    -did a 20k time trial and ran 9.5 miles too and from hospital to meet wife and run back with her
    -did a 11.5 mile home after work 29 May
    -did a 15k time trial 30 May
     

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