Ians MT and PL log-2

[Ian Coe]

14/03/19

Cardio
5.33 mile run.

HR according to the watch was 170-190 for the first 2 miles then jumped down to 140, so that fucked up my overall HR.
Average HR was 158 bpm based on the above, but it reality remained between 145 and 155.
Average pace was 8 min 16 overall, but the first 2 miles were 8 in 36 ish and 8 min 20 ish, so the latter 3 miles were around 8 min to sub 8 min pace.

 

[Ian Coe]

15/3/19

Lifting

5 min on air assault to give it a go

Squat
10@70
5@110
5@110
5@112
5@112
5@112

Nothing hard- more of a deload to be honest. I am/was planning on running sprints on Saturday, but as of Saturday writing this, snow is down and running tarmaced hill sprints is not appealing.

OHP
10@bar
8@50
8@60
8@60
8@60

 

[Ian Coe]

17/3/19

Cardio
8.25 mile run over the hills around the back of the house.
Felt awful during the run. Ended up averaging 10 min 30 per mile with a few stops on the way up the hill for the 300m ascent.

Didn't do anything Saturday as the weather was poor with the snow. In hindsight I felt fine so I should have done.

 

[Ian Coe]

18/3/19

Nil.
Feel like shit so dead lift day postponed

 

[Ian Coe]

19, 20 off- needed a rest and felt drained

 

[Ian Coe]

21//3/19

Cardio
Felt better so went for a run

Started off quite fast as felt fresh.

Overall 6.15 miles, average pace 7 min 49 per mile. First couple of miles were around 7 min 30 per mile, but HR was up high so with some inclines after mile 2 I slowed myself down to lower my HR.
Ended up having some 8 min or abouts mile pace.

Average HR was about 160 bpm.
Weight in the AM was 201lbs.

 

[Ian Coe]

22/3/19

Lifting
5 min cardio warm up

Squat
8@60
5@100
5@110
5@115
5@115
5@118
5@118
8@118

OHP
10@bar
8@65
8@65
7@65

I've done more training but need to remember to update it now

 

[Ian Coe]

25/03/19

Cardio
Spin bike for 53 minutes for a 20 mile bike ride.
Average power was something like 225 Watts or so

Average HR something like sub 150 bpm

 

[Ian Coe]

27/03/19

Cardio
Lack of time due to long days, but needed to get some CV work in.
Also, back has been sore hence the bike ride on Monday vice DL

3.5 miles. Average pace was 7 min 39. First 2 miles were sub that but HR was in the mid 160's so had to slow down.

 

[Ian Coe]

29/03/19

Lifting
Not feeling it today

DL
8@70
5@140
5@185
4@188
5@188

OHP
10@bar
8@50
5@58
5@58
5@58

 

[Ian Coe]

31/03/19

Cardio

Went for a long run.
Ended up doing a 11 miler with a hill being the main objective, which I had to run to.
So 3 mile run there, 2 and a bit mile up, 2 and a bit mile down, 3 mile run back.
I got it to 11 miles total as I wandered a bit here and there.

Total ascent was 400m for the run, which is disappointing as I thought it would be more. My usual longer run is 8.5 miles and over 300m total ascent. That feels more brutal as as well due to the ascent taking place in a short distance at mile 3 for I think 2 or under miles.

 

[Ian Coe]

02/04/19

Lifting

5 min versaclimber warm up

DL
10@70
5@120
3@160
3@180
4@190
4@190
4@195
4@195
4@198- 3 were alright, but I had to reset myself for maybe 10s to claw out the fourth rep

OHP
10@bar
8@40
8@58
8@58
8@58
10@bar


Was going to do some other stuff, but ended up being nearly 2000 and was definitely tired enough to call it a day

 

[Ian Coe]

03/04/19

Cardio

Spin bike
Ended up setting up the bike to do 30km.
Apparently my math or the bike is off as it stopped on my garmin at 18.35 miles. This was complete in 46 min and 50s.
I carried on for another 3 minutes to get to 50 minutes.
Average power was 229 according to the watch.

 

[Ian Coe]

04/04/19

Cardio
Ran 5 miles home with pack on. Probably weighed 6 - 10 lbs.
Average HR was 149 bpm. Average pace was 8 min 29 overall.

Felt like a struggle even though the HR doesn't corroborate.

 

[Ian Coe]

5/04/19

Rest day

 

[Ian Coe]

06/04/19

Spent 3 hours 30 minutes chopping wood with Kris Smith. Damn that was tiring.

 

[Ian Coe]

07/04/19

Cardio

Ended up doing 11.60 miles with 454m ascent total. Set some PBs but that was also quite tiring.
Was a mix of road and trail with maybe 70% on uneven terrain.
Nearly face planted 4-5 times mainly when running trail an downhill.

Average HR was 155bpm, with some definite 170 bpms in there as well.
Average pace was 9 min 20, which considering I was doing 6-9% gradient and those was 10-12 min miles, not too bad for the distance.

Edit, total time was 1 hour 50 something. The last 3 miles I lapped it on the watch and was 8 min 43 per mile average.

 

[Ian Coe]

08/04/19

Off for rest day.
Did some foam rolling and other stuff as lower back sore as fuck and moderately painful (see tomorrow as I'm writing this on 10th).

 

[Ian Coe]

09/04/19

Lifting

5 min versaclimber warm up.

'Squats'

Back pretty tight and feeling drained from the run still, so nice and easy and let the legs and back recover.
8@70, not too bad
5@100- last rep twinge in the back. Amazing
Shit canned the rest of the squats.

Bench
10@bar
8@50
8@70
8@75
8@75

Did pull ups in between, sets of 5.

Did 3 sets of 10 BW pelvic thrusts to try and start strengthening the core

Leg pres
10@50
10@70
10@70 left leg, then right leg
10@70 left leg, then right leg
10@70 left leg, then right leg

Leg Curl
10@25
10@25
10@15 left leg, right leg
10@15 left leg, right leg
10@15 left leg, right leg

3 sets of 10 knee to chest from hanging position.

Turns out yes, my back really is fucking killing. I spent Tuesday night looking up back associated pain from running as it has come on since Sundays long run. I think I have a weaker core than I used to and the running (especially down hill) has resulted in minor damage which is why the squatting was a mistake.

Damn. I'd have thought the deadlift I have would have stopped me developing back pain.

 

[Ian Coe]

I think with inductions for baby planned in the next 6 days and the current state of my back (ok, broke, ok, broke) I'll take a break from deadlifts and squats (and OHP) and try and sttengthen my core.
Running may take a pause, but I might be able to get cycles in to maintain some CV.