Ians MT and PL log-2

[Ian Coe]

06/08/2009

Cardio- Heavy aerobic work

Had a few days off since Monday as I was feeling like shit.

5 minutes warm up
60 minutes keeping the heart rate around mid 150s. Initially I was keeping it under 150, but got bored and felt like I had been lazy, so upped it. Overall the average was 154. The last 5 minutes were 165.

 

[Ian Coe]

07/08/2009


Lifting

I forget now.

The working set finished at 4 @ 127.5 for the squat

The assistance front squat was 3 sets of 10 @ 70 (or it might have been 3 sets of 8 @ 80)

Dips were 3 sets of 8 @ 15.

Conditioning work was cut short to 2 sets of the row burpee complex

 

[Ian Coe]

8-16 August- away in cornwall on holidays.

Did a couple of runs along the coastline. My average pace was about 10 1/2 minutes over 6 1/2 miles. This is due to the hills being numerous, long and steep.
On the run back on the flat I averaged 7 min 8 a mile for the 3/4 mile, so yeah, steep hills.

Have my Ireland run in 11 days. Should be fun. The heel held up on the runs, so it should be all good although I can't push myself running until on the run itself. I'm going to see how it is tonight maybe while running since the gym isn't open for another 3 days.

 

[Ian Coe]

17/08/2009

Cardio

Thought I'd go for a run and test out my heel and try out running on the balls of my feet to give the heel a rest.
I kept my HR to sub 150 (the range was 130-150). It went over a few times and I had to walk to get it down.
Overal the distance was 5.79 miles and the time was 53 minutes. Nothing dramatic, although my calves are now pretty sore (next day).
Heel needs stretching out quite a bit at the moment.

A good mp3 player and audio book are a must for these. Hopefully in a few months if I'm consistant I should be able to get to 8 minute miles without the HR going over 150. I'm probably a bit out of shape at the moment from only doing 2 runs last week in total for exercise, so it should drop to 8 1/2 within a week or two. I think I had a average of 154 for a 7 1/2 minute mile pace about a month ago when I was running before this heel started playing up.

 

[Fozzy1]

havent been in here for a while whats news mate.

and your running makes most of us look out of shape man...

~Foz

 

[Ian Coe]

havent been in here for a while whats news mate.

and your running makes most of us look out of shape man...

~Foz

Hellol mate

Yeah not too bad. Nothing major going on at the moment. Hopefully doing the 3 peaks trek this weekend and off to Ireland to run up a mountain the next then nothing on the cards.

The gym's shut at the moment until thursday so can't do any lifting (although with the endurance type events coming up, I might skip lifting properly for a few weeks).

How's things with you?

 

[Freeman102010]

Good to have you back Ian.

 

[Fozzy1]

Hellol mate

Yeah not too bad. Nothing major going on at the moment. Hopefully doing the 3 peaks trek this weekend and off to Ireland to run up a mountain the next then nothing on the cards.

The gym's shut at the moment until thursday so can't do any lifting (although with the endurance type events coming up, I might skip lifting properly for a few weeks).

How's things with you?

been sick the last month and didnt go near a barbell. Didnt lose any weight though so... but getting back into it while still a bit sick is a shocker.

Otherwise, just Uni mate.

more on this running up mountains in Ireland??

~Foz

 

[Ian Coe]

Cheers Freeman. Needed a bit of a holiday


Foz- nothing major I hope with the illness?

As for the run, Warriors Run Sligo, this is not just a marathon in Ireland or race this is a WARRIORS RUN, the sligo festival

 

[Ian Coe]

19/08/2009

Cardo

Keeping the HR sub 150, went for a lunch time run.

The temp is about 28 *C so my HR was going up quite high with minimal effort, hence the slow speed (17th was started at 9.45 at night).

Average speed was 11 min 06 a mile, distance was 3.89 miles and time was 43 min 11s. The average HR was 143 according to the watch.

I'm interested to see if in a few months (assuming I can put up with shuffling my feet until my lower HR ranges pick up more workrate) what my average pace is while keeping the HR < 150.


On a side note- my right calf is fucking tight. This running on the balls of your feet milarkay is murder on the calves, then again I'm quite new to it, I did almost 6 miles two days ago and it seems to be the right calf (the one with the plantar faci..whatever).

 

[Ian Coe]

20/08/2009

Muay Thai

4 rounds tit for tat boxing to warm up.

3 rounds holding
3 rounds hitting

I know I did 3 rounds pure boxing, I think there were another 3-4 rounds of me and one other, then there were another round or two of me and another jumping in on someone and 1 round of the same on me.
Those rounds were full technique.

On a side note- my plantar fasc whatever is fucking agony today. It was sore during the training and I kept stretching, but now, the day after, agony.

I'm going to have to stop running for a good while I think and take thai easy.
I think LSD work will be elliptical stuff and rowing and short hard stuff will be complex work and burpees.

Gay

 

[Ian Coe]

22/08/2009

Fitness work
51 minutes.

10 minutes I counted as warm up
41 minutes (odd time due to gym closing) of keeping HR sub 150

 

[Ian Coe]

23/08/2009

Fitness

Rowing
31 minutes covering 8k.
Resistance was level 8 and the HR got to about 170 in the last 1k.
Not sure of average as don't have meter with me.


Cycling (as rowing left me fucked)
18 minutes of mostly standing up cycling. HR was around 160 for a lot of this.

Did some sets of pull ups while kicking about at home.

Will do some DL and weighted pull ups at the now gayafied gym today, but can't go overboard as I'm doing the run on saturday.

Side note- gf's stepdad died last Monday, saturday night was 'interesting' as the family is mental at the best of times and the mother is unbalanced anyway. Cue lots of shouting, verbal and physical assault, threats of suicide and homocide, recriminations and me calling the police.
I should have cold clocked the bitch while the drink and drugs worked their way out of her system. Seriously, why can't people be stoic.
I refused to see her Sunday when I dropped off the bird quoting that I couldn't keep the disgust out of my face and posture (I'm not good at hiding contempt and disgust).

 

[Ian Coe]

24/08/2009

Lifting at shit new gym after 2 week break

5 min row to warm up

DL
8@70
6@90
5@110
[email protected] I got pissed off at the new bars
[email protected]
5@130

I had to use tissues to try and get a grip on the bar.

God the new bars and set up was shit and where the squat rack is, it's rediculous. No room. ****s push passed and there's no where to go, so I moved further down where the is slightly more room. During deads I smacked the fucking preaching curl thing with the bar on the way up AND the way down.

SLDL
3 sets of 10 @80 with snatch grip

60 incline sit ups

Pull ups
Tried to use the smith as usual, but from a dead hang my knees scrapped the floor as the max height is not high.
The pull up bar is attached to a cable machine at the front of the gym and the bar, for me is about a foot up when my arms are extended.
8@bw
5@5
3@10
5@10
Fucking gripping those bars is shocking

Conditioning

3 sets of 500 m row, 10 burpees. Rest between HR based (Down to 130).
Rest felt fine, went down quite quickly I think, but working at 170bpm was pretty hard for those 2 minutes (which is about what it was after about 10-15s rowing, then the rest of the distance and then the burpees. It reached about 175 during burpees part).

Went to the david lloyd gym to have a look. I went quite late, but that gym, although it has a fucking load of pomp, isn't too bad at all.
The non peak membership is

 

[vince89]

bodylimits in st albans man

 

[Ian Coe]

Do they have a plunge pool? Or is it a normal weights gym?
I need to have a look and see what their offers are and times.

I'll pop down and have a look, although I have heard bad things about their clientele.

 

[Ian Coe]

edit- double post

 

[vince89]

its an old school bodybuilders gym..

no plunge pool, lol. the cardio is tucked away upstairs, when you walk in its all weights and machines. very different atmosphere to the UH gym.

the equipment is all old stuff but its good. there is alot of machines but theyre the proper hammer strength plate loaded ones which are nice.

they got 2 chinup stations, a squat rack with adjustable pins, dumbells go upto 155lbs

cardio is upstairs they got rowers bikes and treadmills i think..

i dont know about the clientele, ive only trained there 5 times. you dont really see many people my age there. every time ive been its been almost empty, cause its not a student gym you probably dont see many people in there until 5pm onwards.

i went yesterday at 7am and I was the only person there.

the bar on the squat rack is decent and theres room to do deadlifts.

they dont have 1.25kg plates though thats like the only negative.

you can turn up and train there as a non-member for

 

[Ian Coe]

Interesting

I'll have to pop by next week when I get a chance.

When you say adjustable squat rack, do you mean power rack, or literally a squat rack where you can move the safety bars (akin to changing the height of box squats if you wanted to)?


edit- I've really got a plunge pool in my head at the moment.

I'm going to see if I can get a discount and see what they need for me to prove it.
I know some places give a 30% discount for part time warriors.

 

[vince89]

kind of like this but not this one.

i think theyre pretty flexible to cutting people deals. the default rate is