Tue 20th Oct
Indoors - all we have is a sports hall which is approx 25m long by approx 15m wide. Equipment is ltd so I realise that the training will be less than ideal but we shall just make the most of being indoors and thank our lucky stars that we’re not outside freezing our nuts off 
[ul]
[li]Warm up consisting of jogging, walking lunges; and various walking/jogging sprint drills
[/li][li]4x20m sprint drill - moving fwd at slow speed and every 3rd step raise thigh and pull back down into hip extn fast, not sure what you guys call its. focus is on fast pull back down to the ground.
[/li][li]Shuttle runs: wanted to find some way of doing some tempo/endurance work and boy does this hurt. 5 cones spaced out 5m apart. sprint to first cone; touch and sprint back to the start. repeat for each successive cone. I did 3 runs each taking 39-42sec. Felt like my quads were going to explode and my lungs were being ripped from my chest. In fairness tho i’m still struggling to shake off the last few remanents of my cold so think that may have contributed to the sense of effort.
[/li][li]Depletion push ups - really struggled with these after the shuttle runs, just felt there was nothing left in the tank.
[/li][/ul]
Wed 21st Oct - treadmill run - did 25mins with speed varied from 10-15kph
Thur 22nd Oct
Dropped in with the 400 boys for this session (one of KK’s core sessions)
6x200m walk rest of lap (max 3min) target 28-29sec
[ol]
[li]28.2
[/li][li]29.4
[/li][li]28.6
[/li][li]29.5 then took 7min rec
[/li][li]28.2
[/li][li]29.4
[/li][/ol]
Needed the little extra rest after run number 4 to maintain some quality but was really pleased with the way i ran them, really focussed on accelerating for 10m then maitaining and i’m sure when ive done a bit more fitness work and the cold is gone the times will come down nicely.
tried to do some pull ups afterwards but was a very bad idea. Just felt very weak after the runs. I’ve been putting press ups and pull ups into the sessions for the benefit of the athletes who don’t do anyother gym work but to be honest it’s screwing up my own plans a little so i’m gonna have to have a little think about this cus i need to get back into the gym on a consistent basis.