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Hail 2 Da Chimp

Thursday 5/08/10

MMA Conditioning:
Conditioning training with wrestling / takedowns.
Warm up & light stretch out.
Touch sparring.
Wrestling & Thai clinch drills.

Double leg takedown with leg trip.
jab, cross, double leg takedown, opposite side -> side control.
jab, double leg takedown -> side control.

MMA Conditioning circuit.
4 x 4:30 mins:sec.

Light stretch out.

Summary:
Started off fast, stayed fast! Had a good session and was surprised how much I was able to do, in spite of my lay off from training...

Hail 2 Da Chimp

Friday 6/08/10

Cycle:
10 miles - on the button, 52mins..

Summary:
Easy pace...

Hail 2 Da Chimp

Saturday 7/08/10

Running:
Warriors run course: 1:40

Summary:
Took the first half, until the top of the mountain very handy, we were running the new course so had to find our way around again.
Tried to pick up the pace on the way down the mountain, ended up cramping badly, had a few niggles in my back from the takedowns on Thursday's class (the guy I was training with was approx 15Kg -20Kg heavier than me).
These niggles got worse and worse and I ended up cramping big time, only on the down hill parts, needless to say that's a crap time and I hope to improve on it

Hail 2 Da Chimp

Sunday 8/08/10

Running:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Monday 9/08/10

Running:
Rest day

Summary:
Skipped my run today - didn't feel up to it, was wrecked!

Hail 2 Da Chimp

Tuesday 10/08/10

MMA - Boxing:
Shadow boxing / touch sparring, etc.

Partner work:
Jab cross.
Double jab, cross.
Slip jab -> counter jab.
Slip cross -> L Hook.

Focus mitts:
Jab cross.
Double jab, cross.
Slip jab -> counter jab. Slip cross -> L Hook.
Jab, R hook.

3 x 3 mins light sparring, boxing only.

Hang clean to press:
20Kg x 10
20Kg x 10

Summary:
Easy session. Went hard on the pad work but took the sparring nice and light, was training in the beginners class for convenience sake, so didn't want to take any of them out :pac:
Shoulder is very sore today

Hail 2 Da Chimp

Wednesday 11/08/10

Running:
Run 8-9Km 54mins.

Summary:
Having trouble measuring all these distances, map my run doesn't really work when you're running around wooded areas
Easy enough pace...

Hail 2 Da Chimp

Thursday - Friday 12 - 13/08/10

Rest day:
Rest day

Summary:
Didn't get a chance to do anything these days, thought I'd rest up for the big run on Saturday...

Hail 2 Da Chimp

Saturday 14/08/10

Running:
Warriors run route: 15Km: 1:25 Hrs:mins

Summary:
Marked improvement on last week - in spite of not training much this week.
I can definitely make some improvements on that time.
2 weeks until the big day which leaves me with 1 heavy week of training, 1 more run on the course on Saturday and I'll taper off my training next week.
I also have a 90Km cycle to think of the following week... So I'll be trying to work in some cycling.
Not sure where I'm gonna work in the MMA

Hail 2 Da Chimp

Sunday 15/08/10

Running:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Monday 16/08/10

Weights:
Rowing machine x 3 mins.
3 rounds of:
Hindu Push ups.
Scap push ups.

Bench press:
60Kg x 5
70Kg x 2 + 8
70Kg x 8
70Kg x 8

1 arm row:
25Kg x 10
25Kg x 10
25Kg x 10

BW dips:
5
5

BW pull ups:
5
5

Summary:
Shoulder was sore last week after a hard boxing session and overdoing it on the prehab stuff. So I felt there was no need to risk anything and gave it plenty of rest.
I switched it up to a chest and back split as I don't want to do any heavy leg work until after the run.

Hail 2 Da Chimp

Hail 2 Da Chimp wrote: »

Wednesday 11/08/10
Running:
Run 8-9Km 54mins.

Tuesday 17/08/10

Running:
??Km 56 mins.

Same route as above, with an extra hill repeat thrown in.
I timed the hill repeat and it was an extra 8:50 mins.

Summary:
Great session, considering I added ~ 9 mins to the run and the total time only took an extra 2 mins.
Went hell for leather, tried to keep the pace up throughout the run.
Didn't have to stop, including the hill.

Hail 2 Da Chimp

Wednesday 18/08/10

Cycle:
14.5 miles 1:11.
Mainly flat road.

Edit: That's 23.35Km for all us Europeans.

Summary:
So, I've a 60 mile cycle coming up soon and I'm trying to get in a bit of practice first...
Felt very tough actually, my left knee / quad was killing me, where as my right was fine. It's got me wondering now is there some sort of an imbalance going on there... When all this running / cycling craic is over I'll try to incorporate some single leg stuff in again.

Hail 2 Da Chimp

Thursday - Friday 19 - 20/08/10

Rest day:
Rest day

Summary:
Work was mental - didn't get a chance to do anything...
Had planned a light run but didn't have the time.

Hail 2 Da Chimp

Saturday 21/08/10

Running:
Warriors run route: 15Km: 1:26 Hrs:mins

Summary:
No improvement on last weeks run, which is a bit disappointing, but I've not been putting in the effort either...
Found this very tough, went too hard down the mountain so I was pretty wrecked for the last couple of miles - had to walk a few times

I will be de-loading this week (as if I needed a deload from last week). Race day is Saturday and I'll try to get in a few short runs between now and then.
I'm not gonna do any cycling this week as I don't want to tire my legs out...

Hail 2 Da Chimp

Sunday - Monday 22 & 23/08/10

Rest day:

Summary:
Hadn't planned on making Monday a rest day, but I seem to have bruised the ball of my foot badly, wasn't really able to walk on it.
Part of the Warriors run course is downhill on loose stones, I took this part as fast as possible, stood on a pointy stone, didn't think too much of it at the time.

Hail 2 Da Chimp

Tuesday 24/08/10

Running:
Run 35 mins.

Summary:
Fast paced run with 1 long hill section in the middle.
Foot was sore again - as was my knee, I'm hoping the knee pain is due to all the driving and will go away with some rest. Last years attempt at the Warriors run was blown when my knee went about 7 miles in...
This week is just a light deload week so hopefully all the niggles will heal up

Hail 2 Da Chimp

Tuesday 25/08/10

Rest day:
Rest day

Summary:
Was thinking of going for a run but thought I'd let the foot and knee heal up.
Watched The Expendables instead!!!

Hail 2 Da Chimp

Thursday 26/08/10

Running:
Run 30 mins.

Summary:
Fast pace - needed to stop once due to a bad stitch
Same run as before, did a slightly shorter section, run on Tuesday should have been 32 mins, so no real improvement.
Foot felt perfect and knee felt a lot better but was still giving me a bit of a twinge when I started running - so I'm hoping it will be much better on race day as it has the potential to fúck up my efforts royally...

Hail 2 Da Chimp

Friday 27/08/10

Rest day:

Summary:
Spent 5 hours in the car Legs were in bits after that...

Hail 2 Da Chimp

Saturday 28/08/10

Warriors Run - Race day:
15Km - 1:17 PB.

Estimated times:
Road section out: 20mins - Avg 7:45 min miles.
Mountain section: 50mins.
Road section home: 27mins - Avg 7 min miles.

Summary:
Got a new PB but I wasn't very happy with the result, I'm sure I could have broke 1:15 with a bit more training.
Not sure of the exact timings, as the split timings are not up but I think it went something like above.
I'll update with the exact timings when I get them.

Hail 2 Da Chimp

Sunday 29/08/10

Rest day:

Summary:
N/A - dying of a hang over!

Hail 2 Da Chimp

Sunday 29/08/10

Weights - Chest & Back:
Rowing machine x 3 mins
Push ups x 5
Push ups x 5
Push ups x 5

Bench:
20Kg x 10
60Kg x 5
70Kg x 5
70Kg x 5
70Kg x 5

1 arm row:
25Kg x 10 External rotations: 3 Kg x 10
25Kg x 10 External rotations: 3 Kg x 10
25Kg x 10 External rotations: 3 Kg x 10

Summary:
Light session, nothing to write home about. Legs were killing me!

Hail 2 Da Chimp

Tuesday 31/08/10 - Thursday 2/09/10

Rest day:
Rest day.

Summary:
Work was mental - didn't get to do anything...

Hail 2 Da Chimp

Friday 3/09/10

Cycle - Tour de Picnic:
Cycle 90Km: 4:50 hrs:mins.

Summary:
90Km cycle done in 4 stages (3 rest periods), from Dublin to Electric Picnic in Stradbally. Great day for it - managed to raise some money for charity as well

Hail 2 Da Chimp

Saturday - Tuesday 4-8/09/10

Partied hard:


Summary:
Spent the weekend at Electric Picnic - got home Monday afternoon, still drunk...
Not up to anything on Tuesday either...

Hail 2 Da Chimp

Wednesday 08/09/10

Weights - Shoulders & Legs:
External & internal rotations:
Band x 15 reps - 0 Deg

Rowing machine x 3 mins

1 arm Arnold press:
10Kg x 10
12.5Kg x 10
12.5Kg x 10
12.5Kg x 10

Deadlift:
80Kg x 10 External rotation x 12-15reps 3Kg - 90Deg
80Kg x 10 External rotation x 12-15reps 3Kg
80Kg x 10 External rotation x 12-15reps 3Kg

Military press:
20Kg x 10
20Kg x 10
20Kg x 10

Power clean:
40Kg x 5
40Kg x 5
40Kg x 5

Light stretch out.

Summary:
Light session - still feeling the effects of the weekend.
Took it nice and easy on the shoulders, they seem to be grand with higher reps but don't respond well to upping the weights...

Hail 2 Da Chimp

Thursday & Friday 09 & 10/09/10

Rest days:
Rest days.

Summary:
Had planned to take a rest day on Thursday and do a light run on Friday but my hamstrings were in bits after the deadlifting, so took an extra rest day.
Tried to stretch out my hamstrings and felt a sharp pain at the back of my knee - bad idea

Hail 2 Da Chimp

Saturday 11/09/10

Running:
8 miles: 1:15.

Summary:
Crap - as predicted on Friday I hurt my knee / hamstrings. Ran a steady 8 min mile pace for the first 5 miles, than started getting a lot of discomfort in my knee.
Ended up walking the last mile and half...

Was considering running the half marathon this weekend but will see how the legs hold up, they were very sore Saturday but already feel almost 100% better.

Hail 2 Da Chimp

Sunday 12/09/10

Rest day:
Rest day.

Summary:
N/A.