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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
22/10/2008
Cardio
Before breakie I did 60 full ROM burpees, 10 without a jump, 10 with, 10 without, 10 with, 10 without, 5 with, 5 with
The first 20 were non stop, after that there was a 5-10s delay
Hill sprints at lunch soon
pm
Ran to hill with backpack with spikes in.
Ran to top of hill, changed shoes over and jogged down.
First one up was 40s, then jogged down in 50 and did the next one in 47s....I felt like wank, jogged down again and did the next one in 51s, jogged slowly down. Got halfway on the 4th and just felt fucked. Walked and then jogged up the remaining.
Turned off the forerunner and did I think maybe 9 reps total, mostly slowly up and down.
Maybe me not eating since breakfast at 8.30 and doing these runs on 1 banana, 1 oat bar and 2 oranges with a small amount of milk protein in milk didn't really suffice as a fuel source.
Walked down and up for number 10. Got changed back into trainers and jogged back to work.
I feel fucked
Got blamed for setting off the fire alarm as I was stretching in the other room. Just went off again while I'm sitting here so I pulled a 'fuck you' face
I laugh
edit- apparently I have blood shot eyes and don't look right
Cardio
Before breakie I did 60 full ROM burpees, 10 without a jump, 10 with, 10 without, 10 with, 10 without, 5 with, 5 with
The first 20 were non stop, after that there was a 5-10s delay
Hill sprints at lunch soon
pm
Ran to hill with backpack with spikes in.
Ran to top of hill, changed shoes over and jogged down.
First one up was 40s, then jogged down in 50 and did the next one in 47s....I felt like wank, jogged down again and did the next one in 51s, jogged slowly down. Got halfway on the 4th and just felt fucked. Walked and then jogged up the remaining.
Turned off the forerunner and did I think maybe 9 reps total, mostly slowly up and down.
Maybe me not eating since breakfast at 8.30 and doing these runs on 1 banana, 1 oat bar and 2 oranges with a small amount of milk protein in milk didn't really suffice as a fuel source.
Walked down and up for number 10. Got changed back into trainers and jogged back to work.
I feel fucked
Got blamed for setting off the fire alarm as I was stretching in the other room. Just went off again while I'm sitting here so I pulled a 'fuck you' face
I laugh
edit- apparently I have blood shot eyes and don't look right
27/10/2008
Flew to Italy 25th
On the monday went for a run (1.3 mile) and found a hill and did 5 hill sprints. They were fucking steep and the jog down was a walk.
Jogged back
I was feeling fucked and thought something was up, then I remembered what goes with being in a mountainous area quite far above sea level
Flew to Italy 25th
On the monday went for a run (1.3 mile) and found a hill and did 5 hill sprints. They were fucking steep and the jog down was a walk.
Jogged back
I was feeling fucked and thought something was up, then I remembered what goes with being in a mountainous area quite far above sea level
30/10/2008
In the evening went for a run
Did 2.9 miles in 21 min 29s, Wasn't too bad the run. I did 2 laps plus a extra half. I did it for a rough time and went on feel. I felt much better then on the monday. Must have adapted a bit more to the low oxygen content
In the evening went for a run
Did 2.9 miles in 21 min 29s, Wasn't too bad the run. I did 2 laps plus a extra half. I did it for a rough time and went on feel. I felt much better then on the monday. Must have adapted a bit more to the low oxygen content
Did a random grease the groove press up thing when away. Just did sets of 30-40 press ups every day.
I've never been much of a volume press up kinda guy but I'm back up to 55 without too much stressing non stop. I probably can do them in a little over a minute so in 2 minutes I could probably get to 80 or so.
02/11/2008
Went to the gym to get some spin work in before I had dinner. Did 25 minutes, nothing major, just get the breathing going and get that numb pain in the legs
I've never been much of a volume press up kinda guy but I'm back up to 55 without too much stressing non stop. I probably can do them in a little over a minute so in 2 minutes I could probably get to 80 or so.
02/11/2008
Went to the gym to get some spin work in before I had dinner. Did 25 minutes, nothing major, just get the breathing going and get that numb pain in the legs
03/11/2008
HIIT work before work
Did 15 of the car park sprints.
The overal time was 21 min 55 s. My average overal was 8 min 5 I think and distance covered was 2.7 miles. Which means my recovery speed is much greater then it was for a sustained period.
My sprint times were around the 28s mark, the first was 26s and the next was 27. They dipped down to 27s a few times and one of the last ones was 29 but overal not bad.
Considering 2 weeks ago I pulled 11 in 15 minutes I'm quite happy at that.
edit- my heart wasn't happy by number 9 and from 11 onwards I kept lying to myself to get to 15, it started out as do 11, then 12, then 14 then I decided i might as well get to 15. The worst thing is if I had known 15 was 2.7 miles, I would have gone to 18 total reps and I would have probably done 3 miles which would be 1.5 miles of pure sprint work (1 lap sprint, 1 lap jog)
Oh well
HIIT work before work
Did 15 of the car park sprints.
The overal time was 21 min 55 s. My average overal was 8 min 5 I think and distance covered was 2.7 miles. Which means my recovery speed is much greater then it was for a sustained period.
My sprint times were around the 28s mark, the first was 26s and the next was 27. They dipped down to 27s a few times and one of the last ones was 29 but overal not bad.
Considering 2 weeks ago I pulled 11 in 15 minutes I'm quite happy at that.
edit- my heart wasn't happy by number 9 and from 11 onwards I kept lying to myself to get to 15, it started out as do 11, then 12, then 14 then I decided i might as well get to 15. The worst thing is if I had known 15 was 2.7 miles, I would have gone to 18 total reps and I would have probably done 3 miles which would be 1.5 miles of pure sprint work (1 lap sprint, 1 lap jog)
Oh well
SmashiusClay
Avatar of Cyttorak
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Aren't you pretty close to your board date now?
05/11/2008
St james park run
Hadn't eaten more then breakfast and a few bits of fruit and got to london at 5. Got my gear on and went for the run. Felt heavy but did the first lap in 9 min 14 or so, which for a 1.5 without testing along the way isn't that bad.
Went to do another one but I felt aweful and ended up running and walking my way around.
Jogged back to the hotel
St james park run
Hadn't eaten more then breakfast and a few bits of fruit and got to london at 5. Got my gear on and went for the run. Felt heavy but did the first lap in 9 min 14 or so, which for a 1.5 without testing along the way isn't that bad.
Went to do another one but I felt aweful and ended up running and walking my way around.
Jogged back to the hotel
07/11/2008
Stuck myself on a spin bike doing some hill rides for a bit
I think the total time on the bike was 40 min.
55 press ups and 70 sit ups afterwards
I'm going to do some HIIT work later today and then rest until test day tuesday
Stuck myself on a spin bike doing some hill rides for a bit
I think the total time on the bike was 40 min.
55 press ups and 70 sit ups afterwards
I'm going to do some HIIT work later today and then rest until test day tuesday
Thanks for the good luck mate.
Bit fucking fed up now. Won't get the result till tomorrow but I think I fucked it up.
In regards to the spin bike. Not too bad, better then the magnetic bikes, they slip too much when on high resistance
19/11/2008
On some rowing machine at a hotel gym.
5 k in 18 min 30 on level 10. It wasn't a C2 rower so it means nothing.
The first 2 k were about 2 min, then a k at 1.55, then a k at 1.50 then a k at sub 150, the last 500 was around 1 45
Did 10 minute on something I can't remember. I was on a eliptical but realised I smelled and was next to a hot chick so moved.
Did sit ups and back extensions
On some rowing machine at a hotel gym.
5 k in 18 min 30 on level 10. It wasn't a C2 rower so it means nothing.
The first 2 k were about 2 min, then a k at 1.55, then a k at 1.50 then a k at sub 150, the last 500 was around 1 45
Did 10 minute on something I can't remember. I was on a eliptical but realised I smelled and was next to a hot chick so moved.
Did sit ups and back extensions
At that time of the morning no one was about. The key card wouldn't even let me in the bloody gym
I didn't get to bed until 11.30 so I wasn't in a real talkative mood if they did ask me anything.
Thursday was a long arse day. On feet from 5.20 till 4.30 then drove home for 4 hours
21/11/2008
Run
3.82 miles in 31 min
It was averaging 8 min 11 per mile, so I'm going to set the pace for 8 min mile and do 4 next time then work from there.
I've also set some programmes for 400m sprints from the conditioning forum, building up to 9 sets of 400 with 1 min rest. The pace I'll set for is 4-5 min mile so we'll see how it goes. It might take a few months, but I need some progression with my fitness work
Run
3.82 miles in 31 min
It was averaging 8 min 11 per mile, so I'm going to set the pace for 8 min mile and do 4 next time then work from there.
I've also set some programmes for 400m sprints from the conditioning forum, building up to 9 sets of 400 with 1 min rest. The pace I'll set for is 4-5 min mile so we'll see how it goes. It might take a few months, but I need some progression with my fitness work
