22/6/09 Rest
23/6/09 1200m tempo
24/6/09 Drills, 6 stride box jumps, plyos, 2x3xfull squats
25/6/09 1600m tempo
26/27th Rest… had travel to a wedding
28/6/09 1600m tempo, Abs
29/6/09
Contrast
2x40m uphill 4mins
6 mins
2x30 downhill 10mins
SE
4x(3x40) 30s/5mins
ACC
8x6stride blocks.
Jumps
10x 4stride box jumps
WTS2x3x70k full squats
3x5xweighted sit-ups
PNF hamstrings
EMS recovery, hams calfs
Contrast shower