Ians MT and PL log-2

8/9/19

Cardio

Went for a 7 mile run around the back of the house around the hills. Total time was 1 hour 4 min coming in at 9 min 14 per mile, but the first 3 miles were between 9 min 30 and 11 min 40 per mile pace due to the ascent then being the majority of the 250m total ascent.

HR was quite high so needed to decrease the pace on the downward to try and get to sub 160 bpm average.
 
9/9/19

Cardio
Had a actual lunch break.
The result of this was a jog to the gym, 45 minutes on a spin bike keeping my HR sub 150 bpm. It was at a high rate with low power so overall not good.
The run on Sunday was quite intensive though so really a little expected that my body was still recovering.
 
10/9/19

Lifting

5 min versa climber warm up

DL- using collars that I think weigh 2.5 kg each, so included that into the total weight lifted below

8@75
6@135
5@165
5@165
8@165- first 6 ok, last 2 a bit of a struggle. Was thinking about doing 10 but from nothing to 8@165 in really 2 sessions back after a decent lay off from lifting is just fucking asking for trouble.
10@75

Bench
10@bar (20kg)
8@65
8@65
8@65

My bench has always been shit but with the layoff and the right arm injury just not worth jumping up weight too soon.

Hyper extensions
10@bw
10@15
10@15
10@15
10@bw

Incline Sit Ups
10@bw
10@bw
10@bw

Glad I kept my glasses in the car as there were circuits going on with 2 females in basically yoga bottoms. Ones a clubswinger, the other I don't know but not much +/- from 20 years old.
They were both....distracting even without glasses.
 
11/9/19

Cardio
Took a long slow jog home for some CV work.
Average pace 8 min 40s.
Average HR 152 bpm

A few 9 min miles due to some minor hills, but most around the 8 min 20 mark.
Total distance 5.4 ish miles, total time 50 min.
 
13/09/19

Lifting

5 min warm up on versaclimber

5 min stretch for lower back
Squat
8@60
5@90
5@100
5@110
5@110
5@110

OHP
10@bar
10@50
10@55
10@55

Hyper Extension
10@bw
10@15
10@15
15@15, straight into 10@bw

Inverted sit ups
10@ bw x 3 sets

Went home, got some stuff together then drove to a nearby mountain and hiked up, spent the night at 900m. Woke up several times to heavy winds and rain. Total time was 2 hours hiking.
Saturday (14/09/19) was a 2 hour hike back starting at 0800 nicht breakfast or coffee. Well...I had a snickers and beer on the mountain while in the arm of the soulo tent before derigging and getting back down. Coffee and breakfast was then had in the car.
Rest of Saturday knackered due to not a good nights sleep.
Sunday now has been a day of hosuehold cleaning, admin and starting personnel reports before wife and baby get home tomorrow evening.

I may go for a run today (Sunday 15th Sep), but not decided yet. I need to bang out 2 more reports, eat food and mow the back garden so......we shall see.
 
15/09/19

Cardio

So decided to do a 50 min hill run.
Average HR like 146, pace down at 9 min 34 per min and ascent total 144m.

Nothing major but couldn't not do anything.
 
16/09/19

Cardio

Ran home from work.
Average HR 147 bpm
Average pace 8 min 37- nothing ground breaking

Weight in pack; probably about 5-7 kg

Waking weight; 206 lbs
 
27/09/19

Lifting

5 min versa climber to warm up- Ascent 200m

5 min stretching

Lifting

Deadlift
8@70
5@120
5@160
5@170
5@170
5@170

OHP
8@bar'
8@50
8@55
[email protected]
[email protected]

Back extension
10@bw
8@16
8@16
8@16
10@bw

Hanging sit up
10
10
10

Turns out I've been calling hanging back extension reverse hypers. That was in correct. Same machine.
I did try reverse hypers; bitches be hard. Sort of managed 3-4 but just collpased

I skipped running or lifting most of the working week due to a lingeering sore throat/illness I have/had. Felt a bit better on Friday hence the lifting.

WIll see how a run on Saturday (today) goes with the nice weather currently in force.
 
Last edited:
29/09/19
Cardio

6.25 mile slow jog including 350m ascent (between miles 2 and 3).
Kept the pace down to keep HR sub 150 bpm, however during the ascent it was up at 170bpm.
Overall pace was like 10 min 30 per mile and HR 147bpm.
 
05/10/19

Cycled to gym

Lift

Squat
10@60
5@100
5@115
5@115
5@115
10@60

OHP
10@bar
[email protected]
8@60
8@60

Hanging back extension
10@BW
8@16
8@16
8@16
10@bw

Hanging Sit up
10
10
10

Cycled home
 
06/10/19

Cardio

6.85 mile run
248m total ascent
First mile- 12 min 30 ish per mile- large ascent
Second mile- 11 min 12- not so large
Miles 3, 4, 5, 6 were either descent or on the flat so 8 min 40 or below, with one being 7 min 59
Average HR 151 bpm.
Weight 204lbs
 
07/10/19

Cardio

Run home from work. 46 min and 5.5 miles.
Average pace was sub 8 min 30 with HR at 151 bpm. I've got the splits on my garmin.
 
12/10/19

Cardio

Have been meaning to do weights but low on time post work.

Ended up goign for a 5 k fun run. But haven't done anything since Tuesday or wednesday so ended up going slow with wife and friend for 5 minutes then went for it..pushing the non off road buggy on wet mud and tarmac.

First 1 mile was 9 min 10s, 2nd was 7 min 42, 3rd was 7 min 34.

HR was pretty high as well. Overal average was 8 min 14 and 159 bpm, but last bit was above 170 bpm
 
13/10/19

Cardio

Went for a 4 hour walk with mumma and testing out the baby carrier with the baby. Fast asleep for 3 hours of it in the glorious scottish rain on the hills.
 
16/10/19

Cardio
Run home late as long week.

4.8 miles with 8 min 45 per average overall. HR average 153 bpm
 
18/10/19

Not had a chance to get other phys in due to local acting head of training and all the pitfulls that brings.

Finish work on Friday and got a slow run home, HR average 149 bpm, pace 8 min 54 and 5.6 miles
 
20/10/19

Cardio
7.76 miles with 301 m ascent total. Average pace 9 min 07 and HR 149 bpm

edit; I stopped a lot to take a few pictures as the weather is glorious today.

Cardio pt 2.
Went for a 5 mile hill walk carrying the baby again up to Finglas reservoir. It was a good couple of hours walking.

I need to try and get a weights session in the next week, although I need to be wrapping up my current job iot move to bristol wc 4th November.
 
Got a new job South so settling in still.
My last 2 weeks (well, 8 working days) has involved running or cycling in and back from work (again, a bit of a lie, ran home Tuesday and Friday week 1, cycled in and back Monday, in and ran Tuesday, cycling today, wednesday). Extra CV work now if just cycling (Monday) 1 hour and change, if running (Tuesday) 35 min cycle in, 50 min run home.

I will update my log when I get a chance and back fill dates and training achieved.

I'm aiming at getting to the gym today for an induction so I can do some weights.
 
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