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Ians MT and PL log-2

28/01/19

Cardio
5.2 miles.
Didn't race, -2 throughout the run (Scotland 0600, January, go figure) and fasted. Also decided I earned a xlarge mixed kebab so had that last night, so my weight from friday to this morning was 198 to 206.

HR was 147bpm and pace was 8 min 44.
 
I feel like I deserved it for the bullshit 2 days prior.

Also, pregnant wife is away. My money gets me twice as much as when she is home.
 
29/01/19

Lifting
5 min row warm up

DL
8@70
5@120
5@150
5@165
5@165
5@170
5@170
5@175

Felt stronger in the back. Just trying to be careful of increasing volume too much as it was only 14 days ago I did my lower back nasty.

RDL- attempting after physio conversation 10 days ago
6@70
6@70
6@70

OHP
8@bar
8@50
8@60
8@60
8@60
5@65
4@65

Pull ups
9, 8, 6

Hanging leg raises
12, 12, 12
 
30/01/19

Cardio

Roads and pavement slippery as shit, so looking at doing some LSD work in the gym this afternoon.
Considering 30 min bike, 30 min treadmill (probably get bored before that point) and then maybe some higher intensity stuff.

Edit- turned out watched an episode of into the badlands distracted me enough.
Ended up doing 55 minutes, incline 4-5 and pace around 9.5, decreasing in the latter stages to keep HR below 150.

Average HR was 146, although a bit skewed because HR monitor read 160 +/- 5 bpm for the first 20 minutes until either my hr settled down or the monitor decided to stop spazing out.

Was looking at doing a short hard CV session today (31st Jan), but midwife appointment at 1410 and I doubt the wife will let me come back to work to go to the gym.
Depending on how icy the road is, I may be able to get out and do some hill sprints.

There is a forest path about 2 minutes jog from the front door, so that is always a plan b with my inov8 spikes on.
 
Last edited:
01/2/19

Gym

5 min row warm up

Squat
8@60
3@100
5@105
5@110
5@110
5@110
[email protected]

BP
8@60
[email protected]
[email protected]
8@80

Single leg press
8@60 both
10@60 left then right leg
10@70 left then right leg
10@70 left then right leg

hanging leg raise, 2 sets of 15

Then ran home. Slow pace, keeping below 150 bpm. Was like 9 min 40 pace as the gym was tiring.
 
02/02/19

Day off again. Drove around lowlands and highlands as the weather is/was lovely with the snow down.
 
03/02/19- 36 yrs old

Went out to look at some hiking gear and boots

Came home. Did a easy 5.25 mile run to get some cv work in. Ran the last 0.5 miles hard (er) and got the pace down from 8 min 33 to 8 min 26 per mile. HR average overall was 149 bpm
 
05/02/19

AM- Fitness test- 11.4 on the bleep test.
Went harder then I intended to.

PM-Will be doing some LSD work. Probably just on the spin bike to give the knees a rest.

Edit- Did cycle for 1 hour. Average HR was like 144bpm
 
Last edited:
07/02/19

Lifting
5 min warm up on rower

Squats
8@70
3@100
5@110
5@110
5@115
5@115
5@115
3@120

BP
8@60
6@85
6@85
5@86

Leg press
10@60 both legs
10@60 left, right
10@60 left, right

Ab wheel roll outs from knees
12
10
10

Squats didn't feel too difficult. Had a good sized breakfast and lunch. Usually fasted until Lunch.
Last set of 115 I was deep in the hole, before that I was a bit more cautious as it's been since December since I last lifted that much. Stepped down on the leg press as right knee was sore and I've just jumped up in total volume in the squat.
 
08/02/19

Cardio

Went solo hiking after work.
The weather was supposed to be bad with high winds and a driving rain.
3 and a bit hours, 80mph gusting winds on the hill @ 600m, 8 miles covered. Yeah I would agree.
Pissed wet through, poor underfoot (it is scotland in February with a storm overhead, on non designated hillside)- I would agree. Got some phys in though. Next Friday going to hike and have a overnighter. Nothing major, just want to see where a path ends up and test out my new thermarest xtherm and primus omnilite ti stove.
 
10/02/19

Cardio
8 mile hill run.
Average pace was 9 min 55 (without breaks). Average HR was 154bpm. Max HR was 174bpm
I had some 1 mile stints of HR around 140-150 and 8 min 20 give or take, but mile 3-5 is pretty much just up, gaining 300m of ascent, so pace was 11 min something for both and HR in the 160-170 region.

Good exercise and destresser. Fucking legs felt it on the uphill section from I think the squats and hill walking.

Having real pain with the right hip during the run and the night of the hill walking. I need to get down and stretch more.
 
11/02/19

Gym
5 min row warm up

Lack of pop. Probably tried from the run yesterday

DL
8@70
8@120
8@150
8@160
8@160

Was going to have a lighter day and just do reps @ 140/150, but I couldn't justify to myself, so dropped the weight a bit (15 kg from last week) and increased to 8 instead of 5.

OHP
8@bar
8@50
8@60
8@60
8@60

During the 60's I did pulls ups, 7, 7, 8
 
12/02/19

Cardio
1 hour on the spin bike. HR was around 140-150bpm and wattage something like 210

3 sets of 10 ab wheel rolls outs from knees.
 
14/02/19

Gym- Aiming for a lower intensity session today, akin to a rest week on the back of the deadlift work and general tiredness. I've been pushing for maybe 6 weeks, so thought a week or two around now would be appropriate to give my body a sort of break

Row for unknown time and pace- display broken

Squats
8@60
8@100
8@100
8@105
10@60

BP
8@60
8@70
6@80
6@80
6@80

Pull ups, 6, 6, 6, 6 from 8@70 above

Leg press
10@40
10@65
10@65
10@65

Ab wheel roll outs
12, 12, 10
 
15/02/19

Cardio
Will be doing a hike along a loch this evening and tomorrow with a camp out overnight.
Want to test the new xther sv max large and primus omntilite ti stove.

Its 14 miles in total from beinglass to rowardennan
 
16/02/19

Cardio
Ended up covering 6.5 miles Friday, 8.5 miles Saturday.
No HR monitor, but Friday was a slow walk (2 hr 52 minutes).
Saturday, due to shit weather meaning bed late, up late, had to get to pick up point by 1200. That meant, I ended up jogging sections. Time take to cover 8.5 was 2 hr 55 min, with a big 85l pack and probably 12kg and a bit. Ascent total was 250m.

Food wise, ended up having lunch on Friday, a beer and cake (and mint schnapps as a left over from new zealand) for dinner in the tent. Saturday, due to lack of time, did the 2hr 55 fasted. Got to the end point and pigged out on another beer, coffee, porridge, then wife got to pick me up and I ate more of what she brought.

Had 17th Feb off to give the knees a rest.
 
18/2/19

Cardio

Was going to do standard DL day, however had to leave work and take wife to pharmacy instead.
Went for a 5.5 mile run instead. Elevation gain was minimal. Average HR was 150 bpm and pace 8 min 44.
I'm trying to be more consistent with HR based training, notionally trying to get 2-3 hours per week in the 130-150 bpm region.

I looked at my running log on strava and it had me running 7 min 33 pace last march with HR 149 bpm for 6.5 miles.

That'll be hard to do at the moment as I'm weighing 206lbs as of yesterday and was 198 or so last year leading up to the marathon.
 
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