Found today’s run on the treadmill hard going – I completed it but it wasn’t the most enjoyable run I have had recently, as you can probably tell from the photo.

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The post Treadmill Run 17/03/2019 appeared first on Couch Man 2 Iron Man.

Today’s session followed a 12 hour day out and about for work. Leaving home at 6am, down to Southampton, back home for 6pm then heading to the gym. 1 Hour spin followed by short 10 min brick run.

Cycling Warm Up:
5 Mins Easy RPE2/3
5 x 1 Mins Build to MAX RPE 2/3 to 9/10

Set 1:
6 Mins OGE 55 – 60 RPM 
2 Mins EASY recovery
4 Mins OGE
2 Mins EASY recovery
4 Mins OGE
2 Mins Easy Recovery

(OGE: RPE 6/ 7)
(Recovery in Z1 RPE 1/2)

Set 2:
WORK: 4 Mins Higher Cadence Efforts 85 – 90 RPM:
RECOVERY: 4 Mins High Cadence Recovery RPE
X 4

(Higher Gear Cadence Efforts RPE 6/7)
(Recovery in Z1 RPE 1/2)

Rest of Session Easy Recovery Cool Down RPE 1/2

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The post Cycling Strength and Speed Builder & Brick Run 12/03/2019 appeared first on Couch Man 2 Iron Man.

I really didn’t want to be bothered with today’s training. I had been out all day and had taken my sons motocrossing, and it was a tough day with the wet and mud with a bad back thrown in for good measure.

By the time I had finished washing the bikes and putting all the kit away, I was wet, cold, tired, hobbling and running late for the gym and was racing against it closing before I could get anywhere near my run length.

For once I had been organised, and had all my gym kit with me – except I didn’t bring spare socks lol, so I had to go via home again before heading to gym as they were soaked from being in the mud all day. One of those days where everything seems to be going against making the cut training wise.

Hour easy run was the aim, 45 minutes completed. Felt good, can tell I am getting fitter and more importantly so glad I went in the end.

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The post Treadmill Run 09/03/2019 appeared first on Couch Man 2 Iron Man.

Easy Bike 1hr and Easy Run 45 minutes on the agenda for tonight, as time was tight and lights getting turned off in the gym I managed 45 mins spin and 30 mins treadmill – better than nothing!

Training as part of my plan building up now, looking forward to the next few weeks of training and my fitness hopefully going up.

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The post Watt Bike Spinning & Treadmill Running 07/03/2019 appeared first on Couch Man 2 Iron Man.

Headed to the gym for the second time today, as tomorrow I have a chiropractor appointment to try and sort my back out so thought I would get tomorrows training in today.

First session tonight was on the watt bike (details below) followed by a brick run. To top it off, post workout selfie.

Warm Up
– 10 Mins Easy RPE 2/3
– 5 x 1 Mins Build to MAX RPE 2/3 to 9/10
Rest between effort 30s easy
(Build over the 1min effort to finish @ 9/10)
– 2.5 mins Easy

Set 1 (15mins):
5 Mins OGE
2.5 Mins EASY recovery
5 Mins OGE
2.5 Mins Easy Recovery

(OGE RPE 6/7 RPM 60)
(Recovery in Z1 RPE 1/2)

Set 2 (24mins):
WORK: 4 Mins Higher Cadence Efforts RPM 85- 90 RPM.
RECOVERY: 4 Mins Recovery Z1
X3

(Higher Gear Cadence Efforts RPE 6/7)
(Recovery in Z1 RPE 1/2)

Cool Down (10mins):
Rest of Session Easy Recovery Cool Down RPE 1/2

Easy run off bike RPE2/3

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The post Strength and Speed Builder Key Bike Session & Brick Run 04/03/2019 appeared first on Couch Man 2 Iron Man.

Todays training as part of the plan:

Easy Run outside X Country, road or tread mill. RPE 1/2

This is a EASY run. Designed to build volume and durability.

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The post Easy Run 03/03/2019 appeared first on Couch Man 2 Iron Man.

An easy run on the agenda today, as part of my Ironman Training Plan. So a 6.30am start in the gym for me.

Here are the details from the training plan:

Easy Run outside X Country, road or tread mill. RPE 2/3

This is a EASY run. Designed to build volume and durability.

Kinda sweaty but still smiling (just)

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The post Easy Run 26/02/2019 appeared first on Couch Man 2 Iron Man.

Did a hours run tonight. Felt like I upped the pace but actually stats show otherwise – I think I ran overall faster through the sets but missed some sprint sections I did the previous run. Felt it was a tough one and the heart rate shows the same, onwards and upwards 🙂

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The post Thursday Nite Run appeared first on Couch Man 2 Iron Man.

1 Hour treadmill run for me tonight, again run / walk but managed to up the pace a little.

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The post Monday 1hr Treadmill appeared first on Couch Man 2 Iron Man.

Some people call the treadmill the “Dreadmill” and its easy to understand why. Today was my first session back from the new year, and it always makes me a little anxious. So yeah, I was dreading the treadmill session I had planned to kick off this years training.

Not only had I left it about 12 days longer than I had planned to get started, I have been suffering with a bit of back pain the last couple of weeks and even struggled to get out of a chair from time to time. Yeah, the Dreadmill was calling!

What I tend to do when similar situations arise is plan to do just 1 hour, and to make it a run / walk session. 5 minutes run, 3 minutes walk takes the edge off it a little, and I definitely needed that today. For the first 20 – 30 minutes the back was hurting, not massively enough to stop, but enough to make me wonder why I was doing anything. I knew if I kept going it would sort it self out, and that it did. The last 30 minutes of the run went well, and I even managed to increase my pace a little towards the end.

Goal accomplished, 1hr run done.

This is my finished first treadmill session of the year face. Left it about 12 days too long but 🤷‍♂️ on it now which is main thing. Seems after 30 mins back remembers not to cry so bad and falls into line 👌 today’s goal accomplished 😉

A post shared by Robert Perry (@couchman2ironman) on Jan 13, 2019 at 7:58am PST

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The post Nice Sunday 1hr Treadmill appeared first on Couch Man 2 Iron Man.