[video]http://m.youtube.com/#/watch?feature=player_embedded&v=UnOKtw7wf00&desktop_uri=%2Fwatch%3Fv%3DUnOKtw7wf00%26feature%3 Dplayer_embedded[/video]
6/12
Plyos only. 10x sq throw, 10x oh throw, 30 single leg bounds, 10 med ball bounds
gym
High pull-3,3,3,2,2 135,155,175,195,215
bench 3x3x225
felt great im doing a recovery week.
6/13
fast tempo
5x100 warmup
5x100 race modeling 13.8,13.4,13.7,12.7,12.4 walk back recovery
3x200 no time
abs
6/14
I hit the track about 7am so I could catch the superman movie…which was fucking great.
Track
Isorobic 2 standing, 2 in 4 point. all done on grass
1x20,2x30 bstarts.
2x150 from blocks
It was extra humid today…which is just how i like it. Had me sweating like it was raining.
Felt great today. 150s felt fast. the second one was a killer. overall great workout.
no weights
6/15 tempo easy 10x100 and therapy
6/16 speed
4x20 isorobic
5x30, 5x50 block starts.
Gym- 5x3 high pulls. 135-225, glute bridge 3x5,4,3 315-515. 3x5 oh squat
felt good. trained with my partner and his starter pistol app. very useful video of starts below.
6/17 off
6/18- Speed end
4x20 isorobic runs
3x10, 2x30 blocks, 1x150 standing. med ball throw bounds and med ball broad jumps. total 40
gym- bench 3x3x225, high pulls 4x3-2 135-225, glute bridge -4x3 315-450, nat ghr 3x5
6/19 tempo- 15x100
6/20 tempo 10x100
6/21 speed end
5x10,3x30 blocks 3.8-3.7
80,100 blocks was bushed after these runs.
6/22 easy various runs on grass
gym-bench 3x3x225, pull ups, pull downs, rows
6/23.
4x20 isorobic
2x20, 2x30, 2x50, 1x60 all from blocks. Felt good. Based on the video The 60 was between 6.8-6.6. 50 was 4.7. this was an excellent practice
gym
4x3 high pulls 205, sq jump 3x5, oh squat 3x5
6/24 off
6/25 tempo 2k meters
6/26
4x10, 2x30 bs, 60, 80 standing
got a meet saturday so I didnt want to over do it.
Abs tonight
6/27
tempo session I ran 100s and 150s randomly. totaled 2000 meters
abs
6/29 meet
11.6 into a neg 9.1
I can’t catch a break this season. Meet took forever. Took them 5 hours to run 7 heats of hurdles. Had a multi warmup day
That’s an insane wind.
It was like running with a sled on
you can’t be serious about that wind?
Did anyone think to turn the race around or would that have made too much sense?
Not at this bootleg meet. They were already 2 hours behind. Timers took 5 minutes after each race to get the time of a heat.
I never really stopped training this year. last meet was july. After that I did a week of tempo and got back at it. I did lower my intensity as to not get burnt out. I also dropped to one track day a week and the rest on grass. I have not been timing anything.
Plan to run indoor this year, so I will be getting more intense next month. Im still a few pounds away from my season weight so im pleased. I usually blow up after the season and have to work hard to drop back.
10/13- tempo- 3x300, 3x200, 5x100
10/14- 10x100.planned to do hills but I had some appointments. so I just did the tempo work and got a massage.
10/15 off
10/16 7x150 at 85%
10/17 10x60 hills.
10/18 off
10/19-tempo 5x200, 5x100 easy runs. abs and pushups
10/20- speed. blocks work 8x10,5x20,3x30
2xefe. I was tuckered out after the second set. 3x10 kettlebell swings.
felt good
10/21 off
10/22- 10x60m hills felt good today
abs, kettle bell swings and push ups. did not get a chance to hit the weightroom
took a few days off and I am also doing a recovery week.
10\23 tempo 3x300, 3x200, 3x100
10/24 8x150 tempo
10/26-med ball work.
10/29, abs kettlebell and pushups
10/30- 2x5x200 on grass. 90 sec rest , 5-6 min per set. this workout hurt and I was only avg 39-42 seconds.
11/1 10x100 tempo 30 sec rest
11/3 speed day. starts 5x10 5x20 1x30
2xefe 2x fef
11/4 10x100 tempo 30 sec rest
dead lift- 135,225,375,315,360,275
ghr 3x5
abs
How’s your Hrv going?
not bad, i figured out how to get it to work faster. I keep tapping my tablet until I get a heart rate and two green lights.