Ians MT and PL log-2

[Ian Coe]

Aren't you a charmer.

My first log was more detailed and started from May 2003 until a month before the date of this one starting, until it was deleted during a old thread purge.

It ran from day 1 of my training.
I'm still annoyed about that one.


Inbox emptied slightly, fire away

 

[Ian Coe]

03/12/2008

Cardio

Walked to gym because of my bloody foot

45 min on the rower trying to keep my HR around 150. I started looking at it from about 30 minutes in and it stayed at 150, going up to 159 at some points before I slowed down to get it back.
Distance coverd on level 9- 10466m

That said average HR for the session was 137. I'll have to put the pace setting on for next time. Also, I know it's pathetic but these aerobic sessions are fucking boring and my mp3 player died 8 minutes into it.

I've decided to try and do 3-4 aerobic sessions a week for this month. Boring sessions of around 45 minutes to a hour with HR's from 140-160, just to get my old aerobic capacity back. I'll try and get running when my foot stops fucking hurting.

After this aerobic centric period is over, I'm going to kill one of the aerobic only sessions and start doing intervals, varying in style from 400m sprints, tabata and maybe every now and do some 3 mile time trials, seeing how my pace and HR have changed.

Then, after about 7 weeks from now, I'm going to start some ross style interval training after I've finished reading all the books (that vince has so nicely loaned me) and worked out how to incorporate the training style into my schedule.

All sessions will be done before work, however I may rethink that for the intervals and/or time trial because I won't have enough time to eat before am cardio

I still want to cover 8 miles in 55 minutes however, so we'll see how it goes. I need to get miles in my legs either way.


edit- that said after 8 weeks or so I'm going to get back into lifting.

Just trying to taper everything so I don't burn out. Should be fun trying.
I think wednesdays (maybe not tonight depending on foot) will be thai boxing days and maybe another time when I've got some aerobic capacity back again. That will be a good 2 hour long session so the following day will be a sleep in day (till maybe 8.20 instead of the usual 6.30-6.40) or like atleast 2 other days, a get up early and read day.

I also want to get back down to 81-83kg with my old work horse mentality because of the aerobic capacity I had. It took me about a year to get that before muddling through. We'll see how it goes this time.

edit- on a seperate note- I again blocked my toilet. I did it on sunday-monday and I blocked it again tuesday-wednesday.


I wonder if I need to eat more veg?

 

[ghostwipe]

Muesli.

 

[Ian Coe]

I eat too much museli

I have swiss style, what about that and some whey protein powder?

I was having about 20g of whey in coffee in the morning, but I have to wait for it to percolate and I'll be fucked sideways if I use instant

*spits in discust*

 

[Fozzy1]

Oatmeal bro.... more oatmeal.

I find when I eat almonds at night before bed (with casien/water) it helps me go in the morning. Nice and smoothe.

~Foz

 

[Ian Coe]

Foz- is that for me breaking the toilet or for before am work outs?

 

[Ian Coe]

05/12/2008

Cardio

Walked to gym
10 min on rower to warm up, it be cold out

4 * 2 min rounds with 1 min rest, 5 snatch each arm, 5 swings each arm then 10 burpees WITHOUT the jump. That will be the progession

10 min row to cool off.


Yeah I know, not that much work. I'm going to do some long distance biking tonight. I would like to run but that left foot needs healing up.


edit- I got back home, cooked 2 sausages, 2 meatballs in the fryign pan and then added bell peppers and oinion. Took that out, cooked 3 eggs with paprica then added the meat and veg into it. Grated some white chedder, sealed and ate with green tea.


Tasty


edit--

pm
Cycled to gym
55 min on the bike at varying intensities. Did a few 4-5 minute hill cycles (ie rack up the intensity and stand up and 'run'). The last 5 minutes was lower pace to cool off.
Average HR was 144.

Cycled to mums
Took dog for walk
Cycled home

 

[vince89]

I take it youve started reading the books then

 

[Ian Coe]

I take it youve started reading the books then

Just a smidge.

Infact I just have never gymless to read now, read the other two. That said I haven't fully digested the information. I can't run because I did a silly last friday so I thought I'd give the intervals a shot.

I really need to consume something other then 2 Tbs of BCAA prior to am training.

 

[vince89]

nice, you seen the DVD??

 

[Ian Coe]

Annoyingly enough I don't actually have a dvd player.

I'm going to watch it at me birds place at some point over the weekend

 

[Ian Coe]

nice, you seen the DVD??

I did reply to this, it hasn't come up.


I don't have a dvd player, will look at when I'm at the gf's

edit - fucking sherdog

 

[ThinkGreen]

Sherdog - 1, Ian Coe - 0.

 

[Ian Coe]

Agreed

Fucking thing

 

[Ian Coe]

07/12/2008


Cardio
Rowing machine, level 9 for 45 minutes.

HR was from 150-17ish.
Max HR was 178, average was 161.

Did some 10 stroke sprints here and there (about 20s of sprinting)

Feeling....odd this weekend.

 

[Ian Coe]

08/12/2008

Conditioning

10min row
5*2 min rounds, 1 min rest of
5 snatches per arm
5 swings per arm
10 burpees.

The DB was only 10kg

First round I didn't finish the burpees (got to 7 I think), 2nd I finished the burpees, 3rd-5th I finished burpees and atleast one set of snatches (only 1 arm)

10 min cycle to cool down

edit- saturday I clogged the gf's toilet again. I say clogged, the water was running, it's just what I produced was cement like onto the porcelin at the bottom.


I really think I need more fibre

 

[Saith]

No Santa hat pic huh?

 

[Ian Coe]

 

[Ian Coe]

 

[Ian Coe]

10/12/2008

Cardio

50 laps of the pool.

Time taken was about 25 minutes. 10 breast, 10 crawl, 10 breast, 10 crawl, 10 breast

Thai tonight

On a side note- I printed out a load of ross templates for training. I just need to find a way of attaching a cork board to my wall without making a hole in the wall and without damaging


pm- MT
4 rounds warming up
1 round held for the single double round
2 rounds, first round was single double, teep during 1 min, 1 round mixing it up and some single, double triples in there. Rest was punching for 30s

Held for 2 I think, hit for 1
Some conditioning work

The next hour was me getting more and more annoyed. The first 4 rounds I was holding for a pikey irish fella that no one likes (apparently me and ol sparred him and hurt him years back, I can't remember. One cannon fodder is the same as the next. He did annoy me as well based on being in the ring to warm up when he had no right, but I haven't been in ages so didn't say anything).
The pikey fella was fucking annoying. I told him not to make grunting noises so loudly. Making the noise doesn't mean you're hitting hard (and he wasn't trust me).
Next 4 rounds...well....he took me for about 20s and from that point on for the next 3 rounds 2 min 40s I was showing him how to hold pads and some simple combos so that I might be able to get a semi decent workout. The 3rd level was probably the best, he only got the bads wrong maybe 4 times, even though they were simple things like 1,2 left hook and 1, 2 left hook right straight. I confused him when I tried to get him to put on kicks and knees to the end of the combo.

All in all, a bit of a shit workout. I need to get my fitness back though for when I start going a bit more regularly and potentially get ol taking me on the pads. Fun times