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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
31/01/10
Tough Guy
I'll write more later. But for now I will say that I started off doing it feeling sick, got 3/4 of the way around, vomitted my guts up, got up, finished, it. Got home, diahorea and more vomit and soaring temp. So i did it with a virus.
Off work now. Typing on me phone
Tough Guy
I'll write more later. But for now I will say that I started off doing it feeling sick, got 3/4 of the way around, vomitted my guts up, got up, finished, it. Got home, diahorea and more vomit and soaring temp. So i did it with a virus.
Off work now. Typing on me phone
All in all been a bit lazy.
After tough guy was ill for 2 days, then took it easy. Had work so couldn't go thai boxing and my back has been still bloody sore so haven't been lifting.
After a few weeks I started doing more vibram runs and last week I came back from Paris and the next day did a 35 minute run in them. Nothing fast, just getting used to the runnign style. Fuck me my calves were/are sore.
Friday (19th) was LSD work, pull ups and hanging leg and knee raises
On Saturday (20th) I did 4 rounds of 5 swings, 5 clean and press 10 burpees with a jump onto a box at about thigh level with 1 minute rest.
Did some swimming after that
This morning I did 5 rounds of 500m row and 10 burpees and rest was until HR was sub 130.
The 500m sprints were all around 1 min 45, the first few being about 1 min 42 or so. The first 3 sets as well were jumping onto a platform at knee level, but after a few sets my left calf started to actually hurt so did the last 2 sets as just burpees with a jump.
Back doesn't feel too bad. A little sore but for the main board I need more explosiveness, so I'm going to keep off the lifting for the time being and get more explosive and sprinting work done instead. I think the calf needs resting as well, which is a shame because I'm starting to enjoy the running again.
After tough guy was ill for 2 days, then took it easy. Had work so couldn't go thai boxing and my back has been still bloody sore so haven't been lifting.
After a few weeks I started doing more vibram runs and last week I came back from Paris and the next day did a 35 minute run in them. Nothing fast, just getting used to the runnign style. Fuck me my calves were/are sore.
Friday (19th) was LSD work, pull ups and hanging leg and knee raises
On Saturday (20th) I did 4 rounds of 5 swings, 5 clean and press 10 burpees with a jump onto a box at about thigh level with 1 minute rest.
Did some swimming after that
This morning I did 5 rounds of 500m row and 10 burpees and rest was until HR was sub 130.
The 500m sprints were all around 1 min 45, the first few being about 1 min 42 or so. The first 3 sets as well were jumping onto a platform at knee level, but after a few sets my left calf started to actually hurt so did the last 2 sets as just burpees with a jump.
Back doesn't feel too bad. A little sore but for the main board I need more explosiveness, so I'm going to keep off the lifting for the time being and get more explosive and sprinting work done instead. I think the calf needs resting as well, which is a shame because I'm starting to enjoy the running again.
F
Fozzy1
Guest
taking it that you recovered from your virus then. Good to see your log up again.
Hows life mate?
~Foz
Hows life mate?
~Foz
F
Fozzy1
Guest
Yeah I would think so.
Me and the gf went to Paris and I took
how long was the trip for?
I heard UK's Tube system is by far the most expensive train system though, compared to JPN atleast. And i thought JPN was exxy.
~Foz
I was only there for 5 days thankfully, Saturday through to Wednesday evening (sunday being valentines day).
Yeah UK tube is pretty bad.
F
Fozzy1
Guest
16 quid??? thats like, 30 aussie bucks a day. jesus.
~Foz
~Foz
01/03/2010
Cardio- 45 min run in the vibrams. Calf is feeling fine now (last week it was feeling a bit injured).
Just enjoyed the run, nothing major. I wouldn't mind how far I went, but alas my gps stopped working and I was not paying attention.
Cardio- 45 min run in the vibrams. Calf is feeling fine now (last week it was feeling a bit injured).
Just enjoyed the run, nothing major. I wouldn't mind how far I went, but alas my gps stopped working and I was not paying attention.
02/03/2010
Cardio (on a side note, most of the stuff for the next 2 weeks will only be cardio and explosive work).
5 min row warm up
4 sets of the following
500m row, 12 burpees (last set was 10 and then 5 with as explosive jump as possible). Rest was until HR got to 130.
The forerunner is in the car, but it was around the 12-13 minutes mark for the 4 sets. The HR does drop down pretty quickly as by the 2nd set my HR was around the 170's after a few hundred metres, and considering a working set lasted maybe 2 and a half minutes.
Then again I didn't rest after the last set (not until it reached 130).
Pull ups
6
6
6
All body weight. Felt fucked as can be appreciated.
Hanging leg raise
15
15
Cardio (on a side note, most of the stuff for the next 2 weeks will only be cardio and explosive work).
5 min row warm up
4 sets of the following
500m row, 12 burpees (last set was 10 and then 5 with as explosive jump as possible). Rest was until HR got to 130.
The forerunner is in the car, but it was around the 12-13 minutes mark for the 4 sets. The HR does drop down pretty quickly as by the 2nd set my HR was around the 170's after a few hundred metres, and considering a working set lasted maybe 2 and a half minutes.
Then again I didn't rest after the last set (not until it reached 130).
Pull ups
6
6
6
All body weight. Felt fucked as can be appreciated.
Hanging leg raise
15
15
03/03/2010
Cardio
42 minute run in the vibrams using the pose method. Again nothing hard.
I took my forerunner and made a note of HR and speed.
I was surprised that my pace was 9 minute mile and HR was 152 on average for a mile and a half but afterwards it dropped to 148 on average but the pace picked up to 8 min 50 for another 1.5.
I wasn't going hard and decided to walk some of the way home, so ran a bit more energetically for a bit to see how it felt. I think my time dropped to just below 8 min mile for half a mile then i walked the rest home.
Overal the distance was 4.85 miles and time was 42 ish minutes.
All in all not that bad. Calves felt tight until I got going. During the faster portion of the run my foot started to hurt.
Now I have a blood blister so need a bit of a rest on it.
Surprised my pace was that fast to be honest at that HR being only my 2nd 40+ minute run with the new style. I think the other times when I actively tried to keep my HR to sub 150 my pace was 8 min 30 and something like 9 minute 10 the next time in a normal running style setting (this was before xmas). There's a note of it here somewhere, but can't be arsed to look.
I think in a few months of actively trying my pace should be maybe 7 min 30 ish with the same HR, which would make for run times when I start running shorter distances. Once I get to sub 8 minutes I'll probably try my hand at 400's again using this running stlye. I land heavily so running 400's normally leads to a injury or two after a few sessions (ITB last time for me).
On a side note- I quite enjoy running this way in the cold. Put on a podcast and go off.
Cardio
42 minute run in the vibrams using the pose method. Again nothing hard.
I took my forerunner and made a note of HR and speed.
I was surprised that my pace was 9 minute mile and HR was 152 on average for a mile and a half but afterwards it dropped to 148 on average but the pace picked up to 8 min 50 for another 1.5.
I wasn't going hard and decided to walk some of the way home, so ran a bit more energetically for a bit to see how it felt. I think my time dropped to just below 8 min mile for half a mile then i walked the rest home.
Overal the distance was 4.85 miles and time was 42 ish minutes.
All in all not that bad. Calves felt tight until I got going. During the faster portion of the run my foot started to hurt.
Now I have a blood blister so need a bit of a rest on it.
Surprised my pace was that fast to be honest at that HR being only my 2nd 40+ minute run with the new style. I think the other times when I actively tried to keep my HR to sub 150 my pace was 8 min 30 and something like 9 minute 10 the next time in a normal running style setting (this was before xmas). There's a note of it here somewhere, but can't be arsed to look.
I think in a few months of actively trying my pace should be maybe 7 min 30 ish with the same HR, which would make for run times when I start running shorter distances. Once I get to sub 8 minutes I'll probably try my hand at 400's again using this running stlye. I land heavily so running 400's normally leads to a injury or two after a few sessions (ITB last time for me).
On a side note- I quite enjoy running this way in the cold. Put on a podcast and go off.
5/03/2010-friday
Conditioning
5 rounds of the following (I think it was 5, I forget)
30s shadow box
30s burpees
*3 sets for 3 minutes of work
1 minute rest
Repeat.
On a few of the sets I got to 12 burpees and the last set was 3 sets of 5 as high and as fast as possible burpees.
Conditioning
5 rounds of the following (I think it was 5, I forget)
30s shadow box
30s burpees
*3 sets for 3 minutes of work
1 minute rest
Repeat.
On a few of the sets I got to 12 burpees and the last set was 3 sets of 5 as high and as fast as possible burpees.
06/03/2010
Muay thai
4 rounds pads, lots of sparring.
2 things to note;
1) my speed, style and reactions aren't really there these days. Fitness is ok. I still slipped the odd few quite nicely though, but few and far between
2) I need shin pads
Muay thai
4 rounds pads, lots of sparring.
2 things to note;
1) my speed, style and reactions aren't really there these days. Fitness is ok. I still slipped the odd few quite nicely though, but few and far between
2) I need shin pads
07/03/2010
Went for a 30 minute walk with gf, then took her on a run. 5 min walk, 90s on, 3 min off for 6 sets, 5 min walk.
I wore a backpack to get something out of it. Plus vibrams (lots of sharp point stones hurt FYI).
Went to a country park to do it with some nice hills, however she almost died on the slight incline so wouldn't let me run up the good ones.
Wasn't really much so went to the gym and did the following
5 rounds of
500m row. Level 8 resistance
5 burpees onto a box about thigh level
5 fast explosive burpees
5 clean and presses each side with a DB of 24 kg.
Rest until HR reached 130.
5 min row to cool off
I have the times for completion and rest, but I'm at work so can't look it up and type it in right now. Will try and remember to add them and the last such session later.
edit- times
First set-3 min 13, HR at end 150
Rest- 1 min 34
2nd set- 3 min 22, HR at end 165
Rest- 2 min
3rd set- 3 min 44, at end 166
Rest- 2 min 18
4th set- 3 min 59, HR at end 168
Rest- 2 min 48
5th set- 3 min 53, HR at end 166
Rest- 1 min 38. Proper relaxed myself on that to see how quickly I could get it down knowing I didn't have to go again. In some of the others I felt so fucked I 'may' have extended some of the rest by moving about a bit.
The HR go to mid 170's during the row and burpee portion, but the clean and press acted as a sort of rest due to being fucked and having to reposition myself at times.
Don't judge me
Side notes- the 4th set was without the box jump at the end of the burpee. I was too fucked and it was taking too long in between each rep
5th rep was 15 burpees, 10 as fast as possible, last 5 as high as possible and as fast.
Pull ups
11
9
6 then 3
Did some incline situps then and some back raises all body weight.
Went for a 30 minute walk with gf, then took her on a run. 5 min walk, 90s on, 3 min off for 6 sets, 5 min walk.
I wore a backpack to get something out of it. Plus vibrams (lots of sharp point stones hurt FYI).
Went to a country park to do it with some nice hills, however she almost died on the slight incline so wouldn't let me run up the good ones.
Wasn't really much so went to the gym and did the following
5 rounds of
500m row. Level 8 resistance
5 burpees onto a box about thigh level
5 fast explosive burpees
5 clean and presses each side with a DB of 24 kg.
Rest until HR reached 130.
5 min row to cool off
I have the times for completion and rest, but I'm at work so can't look it up and type it in right now. Will try and remember to add them and the last such session later.
edit- times
First set-3 min 13, HR at end 150
Rest- 1 min 34
2nd set- 3 min 22, HR at end 165
Rest- 2 min
3rd set- 3 min 44, at end 166
Rest- 2 min 18
4th set- 3 min 59, HR at end 168
Rest- 2 min 48
5th set- 3 min 53, HR at end 166
Rest- 1 min 38. Proper relaxed myself on that to see how quickly I could get it down knowing I didn't have to go again. In some of the others I felt so fucked I 'may' have extended some of the rest by moving about a bit.
The HR go to mid 170's during the row and burpee portion, but the clean and press acted as a sort of rest due to being fucked and having to reposition myself at times.
Don't judge me
Side notes- the 4th set was without the box jump at the end of the burpee. I was too fucked and it was taking too long in between each rep
5th rep was 15 burpees, 10 as fast as possible, last 5 as high as possible and as fast.
Pull ups
11
9
6 then 3
Did some incline situps then and some back raises all body weight.
Last edited:
08/03/2010
Cardio
In sweden with work and fuck me snow everywhere so couldn't run outside without chance of breaking something, so stuck myself on a treadmil, upped the incline to 6 and did in total I think 54 minutes on it, 4 being a warm up and 5 cool down.
Nothing major, but lack of sleep and vibrams meant I didn't push it.
Cardio
In sweden with work and fuck me snow everywhere so couldn't run outside without chance of breaking something, so stuck myself on a treadmil, upped the incline to 6 and did in total I think 54 minutes on it, 4 being a warm up and 5 cool down.
Nothing major, but lack of sleep and vibrams meant I didn't push it.
11/03/2010
am- slept in late so did the following at the gym
13 pull ups
9
7
clean and press with 26kg db (both hands)
2 sets of 5
2 sets of 5 with 26kg db swings (both hands)
Sit ups
30@bw
15@+12
15@+12
Back raises
20@bw
12@+12
12@+12
Probably did something else bu can't remember
Just come back from a run around the hills by work.
Nothing major, just running in the vibrams for 46 minutes.
Some steep old hills around here and I doubled back on a long stretch one.
Overal distance covered was 5.39 miles, so average time per mile was 8 min 30. Average HR was 149 throughout.
Quite impressed to be honest. Wasn't struggling at all (although right calf was starting to feel a big stressed in the last 10 minutes or so) and seemed to be quite happy trotting along. The hills were a bit of a fucker and I've learnt coming down 30-40 degree hills are not fun in the vibrams, especially where it was muddy and covered in gravel and stones.
Also coming back on a path that was quite level, trying to get some speed up a stone in between the toes fucking hurts.
am- slept in late so did the following at the gym
13 pull ups
9
7
clean and press with 26kg db (both hands)
2 sets of 5
2 sets of 5 with 26kg db swings (both hands)
Sit ups
30@bw
15@+12
15@+12
Back raises
20@bw
12@+12
12@+12
Probably did something else bu can't remember
Just come back from a run around the hills by work.
Nothing major, just running in the vibrams for 46 minutes.
Some steep old hills around here and I doubled back on a long stretch one.
Overal distance covered was 5.39 miles, so average time per mile was 8 min 30. Average HR was 149 throughout.
Quite impressed to be honest. Wasn't struggling at all (although right calf was starting to feel a big stressed in the last 10 minutes or so) and seemed to be quite happy trotting along. The hills were a bit of a fucker and I've learnt coming down 30-40 degree hills are not fun in the vibrams, especially where it was muddy and covered in gravel and stones.
Also coming back on a path that was quite level, trying to get some speed up a stone in between the toes fucking hurts.
