Ians MT and PL log-2

17/10/22

Shit I cannot remember everything I did now on Monday (now saturday).
Best guesses

Cycled to work

Stretch

Squat
10@60
8@80
8@100 - belt
8@113
8@116
8@116

I think I did some GMs standing with maybe 40kg for sets of 10

OHP
10@bar
8@40
5@70
5@70
5@70
5@70

The last rep of the last set was a bit of effort
 
19/10/22

Bloods taken in the AM and fasted so didn't do any morning phys.
Did a day at work then ran home. 4.8 miles but just ticking along
 
20/10/22

Cardio

Went for a gentle run keeping HR sub 145 bpm overall. The hill section got it to 160 for a few minutes.

Got home and cycled to work.

Did work

Cycled home
 
21/10/22

Took the car

Warm up
Stretch

Lifting

DL
10@70
5@110
5@130
5@160
5@170
5@170
5@170
3@170

Now with these, I feel fine weight wise, but I am being protective of my lower back. The last rep of 5 before I was starting to feel in my lower back so when it got tight on the 3rd rep on set 4 I was like ' that's enough'

I am waking up with a tight lower back at the moment every day (ie ouch my back hurts) before I get up and get going. I need to stretch every god damn day.
I reckon when I have the new house with sauna I'll buy myself a power rack and one of those louis simmons weighted glute raise things that collapses down and at least use that daily. I might get away with using the sauna every few days after I cycle home then.
I'll just need to wing buying a whisky barrel as a cold plunge

Sitting GM
10@bar
12@40
12@40
12@40

Dips
10@bw
8@12
8@12
8@12
 
28/10/22

Lifting

Update more later but

DL
10@60
5@120
5@150
4@170
4@170
4@170
4@170

SLDL
12@40
12@60
12@70
12@70

Dips
10@BW
9@12
9@12
6@12
 
Done stuff, just nothing to really summarise.

Been running etc, but as of late been prepping for and completing presentations and boards.
Last week was visits week and during which I've basically picked up a virus so while I've completed the course, I'm wheezy so mandown for a few days.
 
5/1/23

Cardio
I'll update these logs when I get a chance
 
16/1/23

Cardio

4.21 with average pace 10 min 12
 
17/1/23

4.38 miles
Average pace 9 min 16 per mile.
Ascent 82m

Still need to find my HR monitor
 
22/01/23

Cardio

Sunday high run for once.
Still no idea of the HR monitor, but given it was my first one for a while, I did it nice and relaxed and ticked over at 10 min 34 ish per mile, with 259m ascent.
Kept it to just about 6 miles.

The flat ground running (what there was of it) was at the 9 ish min pace. The ascents were around the 11 to 12 min and the descents were around 9 min because running 110m downhill in less than a mile is hell on the knees if you peg it down.

Also, it is on hills, with a lot of mud and/or ice combinations, with road shoes (maybe 3 miles is road, 3 miles off road, so I'm not using my good lugged off road shoes for that).
 
Just a holding remark.
We got the keys to the new place on the 7th Feb.
Gave back the keys for the old place on the 16th Feb.
As we packed, lifted and shifted and unpacked all the boxes for a 4/5 bed house ourselves over basically 2-3 days (plus another 2 for the 3 van fulls of wood that I am slowly processing and putting in the wood shed), I didn't go for a run for 11 days (5th Feb to 16th).
The 5th was a 5.28 mile run with 268 meters of ascent. Average pace being 10 min 25.

I've since found my HR monitor and started logging my runs.

Also got my new sauna working.
Managed to get it to 100 degrees C during my run while I was out.
Lasted 12 minutes a 100 / 105 degrees.

Now I need to invest in some essential oils or whatever it is.

Edit to add; before I got the sauna working for a few days, I have been doing cold bath plunge pool esq morning stuff. Only 5 or so minutes.
 
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