AxelB's running, lifting and kicking log

Falling behind on the logging here.

Saturday
1 hour+ of gardening/digging 30 minutes teaching kicks to my daughter

lots of food including a whole pizza to myself
3208kcal/net 2989kcal

Sunday
Even more digging/making raised beds 3 hours

Didn't have time to eat a lot
2336kcal/net 1765kcal

Monday

Running 10.37mi 1h38min 157 avg HR
tempo intervals, 12x2'30" intervals @ 170bpm with varying rest 3-8 minutes at 150bpm depending how I felt.

felt pretty good once I was going, my legs were sore from the weekend, but my HR was a lot lower than I expected.

The intervals ranged from 6'46" avg to 7'35" avg, getting slower towards the end.
Finished with 15 minutes stretch
3491kcal /net 2017kcal

Tuesday

Bag work 35 minutes avg HR 141bpm
This was 7 x2'30" rounds working hand work only for the first 5.
My recent focus has been on high low combinations which isn't great on a double end bag but can still be done.

after 7 rounds I stretched for 2 minutes then worked on kicks combos and hand kick combos.
Jab cross push kick
Cross jab lead push kick
Cross with switch, push kick
Dummy push kick, high round house
Fake cross with switch, fake push to high round house

I managed this without going over HR limit for the workout (165 bpm) more than once.

2x2 minutes shadow boxing
2 minutes stretch ( I planned more but I was very sore)

2094kcal /net 1450kcal

 

Wednesday

more Running
8.36mi 1h20 156pm avg HR 1328 kcal 09:39 min/mi avg pace
Such a wet windy day, I thought I would be slower, but managed okay.

Had more than needed for breakfast, I usually have a bit more on running day, but adding it up at the end of the day it was more than required.

Breakfast
oats and fruit
toast with peanut butter
small protein smoothie

snack
orange juice
reeses nutrageous

lunch
chicken and bacon bap

Dinner
Bacon and brie ciabatta
strawberry cream tart

evening
Wine
slice of chocolate cake/slice of strawberry sponge cake

4175kcal total/net 2914

 

Thursday

Breakfast
Oats with fruit and chia seeds

Bench
20kgx10, 40kgx10, 50x10, 60x5, 70x5, 75x3, 80x1
Curls 3x15 20kg
Light Shadow boxing 10 minutes

Lunch
Tuna wrap with veg

Dinner
Fish goujon wrap with veg

Kickboxing 1 hour
Usual warm-up method: calesthenics, with shuttle runs.

Stretching solo and then partner stretching. Still sore from the week, but I got to about 8 inch side split.

Worked on pad work, focusing with head height kicks.
Further stretching based kick drills.

The club has a competition, so the remainder was working on their hand drills/displays.

Evening
Glass of wine and a lemon drink.

Total 2215kcal/net 1720kcal

Friday

I woke with a bad stomach, which is bad as today was a planned long run.

breakfast
toast with peanut butter
Tea
Juice

Snack
Reese's nut bar

after I waited long enough for my bad stomach to stop, I felt I could run.
I didn't take any gels for half way as I thought it could make things worse.

Running
10.32 miles 1h37m 9'29" min/mi avg 163bpm avg HR 1677kcal

First 5 miles was good 9'20" avg pace
After the first hour I could feel a drop, felt dehydrated and stomach was not good, but I was too fatigued to keep the pace.

Overall the run was as good as Monday's, 3 days "rest" coming up, part of which will involve birthday celebrations

Lunch
I didn't feel like eating much, drank loads of water, then lemon drink and pasta salad with prawns

Dinner
Vegetable pizza, salad, coleslaw

total 2456kcal/net 798kcal

 

going into the weekend my body was doing something strange.
Average weight 85.5kg (gone up a bit, no great loss) bf 11.5% (gone down 1% despite weight going up in average?)

Over the weekend I did no workouts, and didn't track food, mostly enjoyed my birthday - I worked out about 3000kcal or more Sat/Sun and Monday - no real exercise.

Back to it this week - last week of a proper workout, so watching the diet and keeping the pace/distances up as next week I will half the total distance, and reduce the pace for a taper.

 

Happy (belated) Birthday celebrations.

Travess

 

thanks

I have a large collection of beer and similar now, that I have to try not to drink until after the race in 2 weeks! torture

 

You're a better man than me for even wanting to abstain, regardless of the outcome.

Travess

 

One or two may slip before then, but I'm trying my best

 

Tuesday

Breakfast
Toast with peanut butter

Snack
Reese's nut bar

Running - 3 minute intervals

I took 2 gels with me as it was hot, which I took about 50 minutes and 1h20.

Also took my new toys: polar m430 watch, buff tech (used as head band), and bum bag.

11.3 miles 1h49min 9'41" avg pace, 166bpm HR avg, 1852kcal

First run of the week, so I felt fairly fresh (despite the birthday engorgement).
8x 3 minute intervals at about 175bpm, the fastest was 7'03" avg, slowest 8'38" avg (the last one!).

Finished with 5 minutes stretching, then an ice bath as I had another run planned Wednesday.

Post run protein shake with spinach and fruit.

Lunch
Ham, egg, pork pie.

30 minutes kick practise with my daughter, mostly helping for her competition.

Dinner
Teryaki prawn with noodles and veg.

Evening
A very large slice of birthday cake, Fererro Roche and a beer.

2221 kcal total (net 231kcal).

 

Wednesday

Breakfast
Oats with fruit, chia seeds, myprotien sugar free syrup

Snack
Toast with peanut butter
Black coffee

More running
Slower run today:
8.4 miles 1h23min 152 HR bpm avg 1238kcal 9'55" min/mi pace average.

That was a grind all way round, sore legs and felt drained.
Finished with 3 min stretch

Lunch
Toast with peanut butter and avacado
2 mini pork pie
Tea

Afternoon snack
Birthday cake slice with tea

Dinner
Lebanese food and beer

2595 kcal (net 1313kcal).

I also got rocktape physio balls for my birthday which worked well on my calfs on Monday- so I have an assortment of torture instruments now (as my wife refers to them as )

 

Thursday

I planned a maintenance run, followed by bag work, but my calfs were pretty sore, so I decided to just spend all the time on the bag.
bag work
10x 2min30s rounds with 30s break.
First 5 rounds working hands only
round 3/4 I tried to do the pyramid in @Travess log : Jab, Cross, Hook, Cross.
Going up was alright, then working the pyramid down my head went to mush, took the bag in the face a couple of times whilst my brain was trying to work it out.
Round 5 I added some kicks in with combos, push or turning kick only.

Had a 2 minute rest with stretching.

Round 6/7 working 2 combinations:
Jab/cross turning,
cross/jab lead turning,
Jab/Front,
Jab/dummy front to head turning,
cross with switch/front (off back leg)
cross with switch/dummy front to head kick.

129 bpm Average heart rate 483 kcal was about 37minutes on the bag.
12minutes stretching

kickboxing - 1 hour
warmup with the usual calesthenics followed by stretching, then worked on our own stretching for a few minutes.
Pad work, work a few kick combinations:
turning to hook kick (without touching the floor)
axe to turning
fake hook to side kick
Sparring kit on and worked some drills:
lead turning kick, jab, cross, rear turning kick
After we got the combo down, sped the drill up a made it a bit more live - partner had to block/evade where possible.

Free sparring for a few rounds switching partners each round.
front kick, jab (setting up for) spinning back kick
same with this drill, making it more live once we got the drill down.
same combo again with a head hook kick after back kick.

Free sparring again, switching partners.
The fake front to high turning practice paid off as I was able to land this with relative success. Something I'll work on more.

Spoiler: Food

Breakfast
Oats with fruit and chia seeds
protien shake with fruit
coffee

snack
tuna mayo

lunch
bacon, sausage and eggs

dinner
tuna nicoise with new potatos

evening
birthday vodka

2700 kcal (net 1745kcal)

 

Friday

running - the last long run before the race

11.04miles 1h43min 9'23" min/ mi avg 1685kcal 159 avg HR

felt good enough about the run, first 5 miles was a little quicker (usually the case)
The weather was about the right temperature, but a few breezes towards, which I ended up letting out a few towards the end expletives as it hit me.

Finished with 5 minutes stretching.

 

I know I shouldn't revel in your moment of confusion, but Ha Ha Ha (I only laugh because I know the struggle)

Travess

P.s. Is a birthday Vodka healthier for you than on any other day?

 

yes, much healthier I'm sure, either that or receiving it for your birthday makes it less of a bad choice to drink it

 

That's the correct answer (or at least the one that reinforces my own thoughts on such matters)

Travess

 

forgot to add;
Average weight this week 83.5kg
Bf 10.5%

1 week left, haven't quite hit my target weight, but I'll see what happens over the next week.

 

weekend

Recovery, no workouts but I was moving around a fair bit.
Saturday 2878 kcal(net 2514kcal)
Sunday 2594kcal(net 2292kcal)

Pretty restrained for the weekend.
Finished with trigger point and ball

Monday

Running 6.7 miles 9'25" avg pace 63mins 1024kcal 159avg HR.
Taper week, so half of last week's mileage, but keeping some intensity.
5x2min with 3 min steady pace rest.
Runs at faster than race pace.
avg speeds min/mi
7'11" min/mi
7'01"
7'24"
7'08"
6'42"

HR avg for intervals was 172bpm
My legs felt a little fatigued, possibly lack of sleep and I've avoided all caffeine this week.

5 minutes light stretching

Total food 2048kcal (net 1021kcal)

 

Tuesday

2.6 mile run 27mins 142bpm avg HR.
Just keeping things going before my last long run

my daughter has been working on her running, so she went on the treadmill for 20minutes and I worked on the bag for 15minutes
5x2'30" rounds with 30s break - 116bpm avg HR.
I took it pretty easy, mostly keeping an eye on my daughter who is new to treadmill work.

1370kal (net 513kcal)

Wednesday

Last training run before the race - I'll do a short test run on Friday to gauge how my body feels.

6.3 miles 59mins 941kcal 157avg HR 9'25"min/mi avg pace.
This was 1.5 mile steady, followed by 8x1min tempo 1min then steady run the rest of the way.

I was aiming to take it easier than Monday on the tempo's 8min/mi avg for 1 minute, then drop HR to 150bpm for the 1min off
min/mi avg per 1 min
7'54"
7'29"
7'51"
8'10"
7'30"
7'45"
7'27"
7'37"

after 1.5 miles back I ended up doing one more 1min run at 6'40" min/mi, I even felt like another but had to restrain myself and just take it easy the way back.

5 minutes stretching, for some reason I felt very sore in my adductors, so I didn't go very far into side split (15-20 inches approx)

 

It's been a busy week and fell behind logging.

Thursday

Kickboxing 1 hour
Usual warm up
Lesson was focused on "self defence" drills. Most of this was working on maintaining distance.
One drill was working on getting knocked over and getting back up safely, up kicking to pads of they got too close, or shrimping then getting up.

A few takedown drills from a punch attack.
Drilling the arm drag against someone doing a single hand grab.
1 drill working on a push kick to keep the other person away.
Counters to front strangle, or a rear bear hug.

Friday

Just a little test run 1.8 miles with 3 minute pace test which came to about 7'47" min/mi

Saturday
Rest

Sunday
Race day!
It was hot!!

Ran with my daughter for her 1 mile race (a good warm-up).

10k race 49'06".

started well, first 5k was 23'21" (2nd fastest 5k time) but not long after I got a nasty cramp, so I had to slow the pace down and work in breathing.
After I while I picked the pace up a bit and had a fair bit of energy but I couldn't pick up the pace without the cramp coming back.

Sprinted the last 200m starting at 6 min/mi crossed the line at 4'12" min/mi then tried not to be sick for the next 10 minutes

I'm working on a follow up plan based on that. For the rest of the week I will take it easy and bring the lifting back in.

 

a 4m 12s Mile??? (for 200 metres)

I'd be holding back the sick at a 4m 12s KILOMETRE - Kudos sir!

Travess