Tempo tonight
Good workout 
1 mile jog
Dynamic stretching
Drills
12 x 120 with jog back recovery
Found an awesome grassy hill as well for short/medium length sprints
Cheers
Chris
you found a Grassy Hill, man, thats the bomb. Hope its all going well.
LOL It’s hard find anything hill related fit for sprinting near where I live.
This is great because it is right next to the track where I’ll be doing speed and also next to the ~150m long grassy field where I’ll be doing tempo.
Now I don’t need to drive all over the place to hit different workouts.
Cheers
Chris
Rest day today.
Weather was shitty and wet. Training partner was feeling a little sick as well so I took a day off and ate a lot of pasta
Hills tomorrow! I CANT WAIT!
kick ass workout tonight
Met up with Malik and hit hills.
warmup jog
stretching
4 x 80 strides
drills (A’s, C’s, running As)
2 x (5 x ~55-60 meter hills) Took about 8 seconds per rep
~3 minutes recovery between reps and 5 minutes between sets
3 x 10 alt leg bounds up the hill
cooldown
4 x 100 strides on soccer field with walkback recovery
Great workout. I can really feel the plyos though hehe 
Ext tempo and a circuit tomorrow
Cheers
Chris
good workout today
6 minutes on treadmill (6mph)
3 sets of squats
3 sets of SLDL
5 sets 30 seconds on heavy bag with 30 seconds rest
5 sets running A’s for 15 seconds
3 x (pushups(20), incline situps (20))
2 sets chins
2 sets of stepups to high box (135 for 8 reps)
Now I am ready to pass out
cheers
Chris
Easy workout tonight. Weather is still shitty and cold.
10 minutes on treadmill 6mph warmup
10 minutes stretching
drills
5 x 20m running A’s
3 sets bench
I was feeling tired and a little sick so I left after bench.
Good workout tonight
Warmup jog ~800meters
Stretching
4 x 80 strides
Drills (A’s, running As)
Hills:
2 x (5 x ~60 meter hills)
Walkback recovery between reps and 3 minutes between sets
4 x 12 alt leg bounds up the hill
Cooldown
4 x 100 strides
Great workout but I might drop the plyos as I find them tough on the lower legs.
Cheers
Chris
weights/circuit tonight
3 sets squats on that powersquat machine (405 for 10 reps)
3 sets SLDL’s (155 for 10)
3 sets bench (205 for 3 reps)
2 sets chins (8 reps)
3 x 30 seconds on heavy bag with 30 seconds rest
4 x 12 second running A’s with 30 seconds rest
Good workout but a little tired…
Cheers
Chris
Another great workout with Malik today
Warmup jog ~1200meters
Stretching
Drills (A’s, running As)
4 x 80 strides
short fairly steep Hills:
2 x (5 x ~50 meter hills)
2 minutes recovery between reps and 6 minutes between sets
Did them all in 7.0-7.2 seconds 
3 x 10 alt leg bounds up the hill
strides/stretching cooldown
Great workout . I was going to hit weights at the gym afterwards with my wife but she wasn’t feeling up to it.
(She is 17 weeks pregnant)
Cheers
Chris
weights/tempo tonight
3 sets squats 405 for 7
3 sets SLDL (135 for 10)
3 sets bench (2-5 for triples)
3 sets chins (8 reps)
20 minutes on treadmill 4.0-6.0mph with 30 second bursts
I was feeling sick all day at work but felt pretty good working out. Supposed to do speed tomorrow but not sure if I’ll be recovered enough with this bug I am fighting.
Cheers
Chris
Was feeling pretty ill yesterday but decided to hit speed endurance anyways.
warmup - 1 km jog, drills, strides, accels
3 x 80 (with 5 minutes rest)
1 x 100 (on the bend from the 200 start) this rep felt REALLY good
1 x 80 on the straight (after ~3 minutes rest)
Rested 8 minutes
1 x ~120 starting from the mid point in the bend and holding it down the stretch
cooldown
Felt really good on the bend and on one of the 80’s. The other reps felt ok but I was feeling pretty wiped.
acceleration and speed up to 50 meters is much better than last year.
Cheers
Chris
weights and treadmill tonight
10 minutes on treadmill
3 sets squats (225 for 6)
3 sets leg press (seated alt leg) 3 x 45 plates per leg for 8 reps
3 sets SLDL (135 for 8 explosive)
2 sets hypers
5 sets abs
8 minutes on treadmill cooldown
Good workout, was too tired to hit hills today. I’ll Probably hit them tomorrow afternoon
DAMN IT!!! 
Getting breakfast this morning and I go and drop a FULL carton of milk about 5 feet directly onto my left foot!!
Then walking up the stairs I stub my big toe on my other foot! ARRGH!
It’s a little swollen and tender but hopefully isn’t too messed up.
Cheers,
Chris
Bummer
Hopefully itsn’t anything serious. Take care of that foot!
Malik
Max V tonight.
Fun workout
warmup 800m jog, drills, strides
Workout
3 x 50 meter accels in spikes
4 x flying 15m with 30-35 meter runup, 15 max v phase and about 40 meter decel
5 x 100 strides cooldown
Good workout felt pretty strong and springy.
Great to be in spikes again getting some quality speedwork in.
Cheers,
Chris
Decent workout tonight
Circuit:
3 x (pushups(20 very fast), situps(30)
3 x pulldowns (10) hypers (20)
3 x leg press (horizontal single leg press) 3 plates per leg for 12 reps
Decent workout, wanted something to do to pass the time till hills tomorrow
Speed
I was FLYING today
Went to do speed endurance and found there was a nice strong tailwind down the track
warmup 3 lap jog
stretching
4 x 100 strides on grass
spikes:
3 x 80 accels
2 x 80 with one lap walk rest
2 x 100 with 600 meters walk rest
The 80s felt pretty good, it was taking a lot longer to slow down than normal
On the first 100m I was REALLY flying, finally hit that top gear again.
The only downside was on the last 100m I got a calf cramp at 80meters
cooldown 4 x 100 strides on grass
Going to ice the calf this afternoon but even with the strained calf the session was awesome
My calf is sort of twitching in one area, nothing is torn but it is definitely strained. Ice should help it.
I am looking forward to getting a couple of 100m races in soon. Things feel pretty good
Cheers
Chris
Good workout today.
15 minutes on treadmill
10 minutes of static stretching
3 sets single leg leg press (4 plates per side)
3 sets explosive pushpress (115 for triples)
10 minutes stretching
5 minutes treadmill
running hills tomorrow so I wanted to take it easy. Calf feels alot better today, should be ready for tomorrow
cheers
Chris
Great workout today!
Finally got a few timed runs in with Malik
Short speed/accels
warmup (~1K jog)
stretching
4 x 60 meter strides
5 x 50 accels in spikes
4 x 30 meter from the blocks with approx 3 minutes rest.
(Timed from first movement)
1st 30m rep: 4.12 seconds (felt a little strange, popped up too quick and felt sluggish)
2nd 30m rep: 4.06 That’s getting better!!
3rd 30m rep: 4.03 I was still accelerating hard at 30 meter, this rep felt the best by far
4th 30m rep: 4.08 was a little tired on this one, could have used another minutes rest.
4 x 100 strides cooldown on grass.
Felt REALLY good today and was pleasantly surprised with the times.
Will probably test an 80 meter from the blocks sometime this week to see how the speed end side of things is doing.
Things are going better than I expected for this time of year. I should be on track for a decent 100 this year barring injury.
Cheers,
Chris