Ians MT and PL log-2

Training on the back burner due to back injury

Oh and baby Jack; born 15th April 0311.
 
22/04/19

Cardio
3.5 mile run- to test out back
Pace was 8 min 18 but HR was jacked to like 160 bpm
 
Last edited:
25/04/19

Cardio
4.5 mile run- 8 min 13 per mile. HR was 162 bpm
 
28/04/19

Cardio
Cycled to gym

50 min on spin bike- Power way down from last time.

Did some core work and glute work.

Cycled home again.
 
30/04/19

Cardio
Up at 0600

6 mile run.
Keeping the HR down is not easy. Back is feeling a lot better as I'm now incorporating a lot more stretches and it turns out glute bridges are ideal.

The run was glacial at 8 min 3 s average mile pace, but HR was 157 overall.
First few runs last week were sub 8 minutes but HR above 160.
Funny thing is, breathing a lot through the nose so just some lack of sleep fatique I reckon.
 
Training on the back burner due to back injury

Oh and baby Jack; born 15th April 0311.
That's great mate, congrats to you and your Mrs. Hope mother and baby are healthy and happy!
 
That's great mate, congrats to you and your Mrs. Hope mother and baby are healthy and happy!
Cheers mate.
It was all fucking go that weekend. Due date 5th april, sweeps started the following Friday, then Sunday, not all happy, in to hospital, another sweep, hormone 'insertion' at 1800, I got home at 2300, whatsapp message at 0035, phone call at 0055, drove to get there at 0135, baby cut out 0311, no breaths for 2 min 31s.

But all in all everything OK. The boy literally just eats, wees, poops, sleeps.
If 1-3 are sorted, 4 is only a few minutes away. But 1 is every 2-3 hours for the last 16 days. Tiring.
 
2/5/19

Cardio

6 mile run
Average pace was 7 min 50.
Average HR was 155 bpm.

Did a few hard sections of it, running hard 2 hills and 4.5-5.0 and 5.5-6.0 mile point.
 
4/5/19
Up at 0515 for about 40 minute stretching
Cycled to gym-4.77 miles in 29 min 52. HR Average 126 bpm

Gym
Indoor bike. 20 miles in just over 50 min. Don't know how many seconds as the thing timed out. Average HR 152 bpm, average power according to garmin 229W.
Afterwards did some stretching again
Decided to play about now with my back

DL
Warm up set of 10 @70
3 sets of 8 @ 120. Back felt sore but not painful.

Hanging Back raise- 3 sets of 10 full extension and held for a second at the top.
Hanging Sit up- 2 sets of 10.

Cycled home- 5.7 miles in 35 min. Average HR 125 bpm

All in all back feeling better, but if I don't stretch (Friday), it certainly feels stiffer. I'll try and do some squats at some point next week.
 
5/5/19

Cardio
Up at 0615. Stretched back, hamstrings, glutes.
Went for a 5 mile run, not pushing it. Average pace was 8 min 8 s, but more importantly HR was 148bpm.

1- 8 min 9
2- 7 min 54
3- 8 min 2
4- 8 min 13
5- 8 min 20

Because I want to see how things are going and how much rest I need to try and not repeat things, I've paid Joel Jamieson from 8 weeks out (Well, his company) for a m5 band and the morpheus app which is for HRV.
Unfortunately can't use it at the moment as it won't port over training data so have to wait until June/July when the new tracker I paid for it released. I may stump up $53 plus shipping for a dual ANT and Bluetooth device so I can track my HR on both platforms. Just disappointing I need to buy in more than the $125 I have done (plus $19 shipping and £3 exchange rate fee).


edit- doing well on lack of sleep. Averaging 4-6 hours sleep over 2-4 blocks. Currently writing this and some work reports with bubs asleep next to me.
 
7/5/19

Cardio
AM fasted run

Went for a hard run. 6 miles, average HR was 164 bpm. Average pace was 7 min 33.
1- 6 min 59
2- 7 min 20
3- 7 min 34
4- 7 min 52
5- 7 min 45
6- 7 min 48

Tried to keep the HR under 170 at all times. Ended up slowing down a few times after the hilly sections (mile 3-4).
Debating as I've got Friday morning free (wife taking baby to coffee morning with 2 other mothers) to go for a 1000m ascent hill run.
Its 9 miles total there and back and I've got 2 hours ish to drive there, run up and down and drive back.

I may die doing it. Not sure what the weather is like at the moment up on that set of hills.
 
8/5/19

Cardio
7 miles slow LSD run.
Average HR was 147bpm and pace 8 min 36 per mie.

1-
2-
3-
4-
5-
6-
7-
 
9/5/19

Couldn't get to gym so did home work out

4 sets of non stop

5 min skipping- rhythm way out
10 burpees
10 sand bag ground to shoulder lifts
25 hindu squats

Ended after 4th set 5 minutes skipping/bouncing as the lack of rhythm was pissing me off. Took me to 36 minutes.
 
11/5/19
Went for a walk up the hills.
Counted it as a rest day, but couldn't resist some hill runs.
Long slog up, wife taking her time (just under 4 weeks since c section), so on some up hill sections I ran with my pack on with lunchtime stuff and pushed the pushchair. Kiddie slept through it all.
I did I think 3 long sections, the last being the longest. At that point I was covered in sweat and my quads were tired, so just waited and walked the remainder of the ascent and then decent.
 
Last edited:
12/5/19

Cycled to gym

Indoor spin bike
55 minutes. Average HR was 150 bpm, average power was 232 Watts

3 sets of 10 hanging leg raise
Leg extension (for knee strength); [email protected]
[email protected] right leg
[email protected] left leg
[email protected] right leg
[email protected] left leg
[email protected] right leg
[email protected] left leg

[email protected] both legs

DL
8@70
8@130
8@140
8@150

OHP
10@bar
3 sets of 8 @50

Hanging back extension
2 sets of 15

Hanging sit up
2 sets of 10

By that point I was done. Cycled home the 5.5 miles nice and slow.
 
14/5/19

Cardio
6 mile am run. Sore throat so feeling a bit runned down.
Overall was 40 min 59 s
Average pace was 8 min 12 and Hr was 148 bpm

pm
Went into the hills with wife and buggy around Oustun House
 
Done 2 runs since the above as I felt much worse from that point onwards.
Will update in due course.
 
28/05/19

Cardio
Ran home from work.
I am dubious about the information given to me by garmin.
It reckons 5.4 miles in 40 min, with the first mile being a 4 min mile. I do not think this is correct

Average HR was 158 bpm though and average time with the first mile thing taken into account 7 min 25.
 
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