6/8/09 Th
Grass 50x5,80x1,30x3 spikes 80%
had some minor issues with RT toe pain
hamstring 4x10
russian twist 10 sets x 20 reps
20 minutes inline skating
going to have 5 days off running, have some niggling issues with R foot pain.
next three days will be as per my plan
Friday 7/8/09
Ice hockey training 2.30 hrs
Saturday 8/8/09
Ice hockey-training 4hrs
Sunday 9/10/09
circuit gym work
Friday 7/8/09
Easy circuit gym
Ice hockey training 2.30 hrs
balance didn’t feel right- the ice was terrible.
Saturday 8/8/09
Hamstring 2x10- pause squats hold stability ball 20s x 3
Ice hockey-training 4hrs
balance felt great, puck handling was good today.
I will try and get up early tomorrow for Hockey practice at 9am- always hard after Saturday night.
9/8/09 Sun
went to bed 2am- missed hockey practice.
weights shoulder press 5x8 70%- squats 140x4 no warm up sets- bi curls 5x8, hamstring 2x10, 2x15 sit ups, 1 set x10 single leg calf raises.
RT foot better then 2 days ago. Evaluate the situation on wednesday.
Decided to play in the in house Ice hockey league. The draw & players as fellows.
Wurz Cup: Canterbury In-house Ice Hockey Draw 2009
Round Game Start HOME AWAY
1 Tue 6 Oct-09 GAME A 7.15pm DEVILS Vs SPARKS
GAME B 8.30pm CHUMPS Vs PENGUINS
GAME C 9.45pm ALLSORTS Vs PUCKWITS
2 Tue 13 Oct - 09 GAME A 7.15pm PENGUINS Vs PUCKWITS
GAME B 8.30pm SPARKS Vs ALLSORTS
GAME C 9.45pm DEVILS Vs CHUMPS
3 Tue 20 Oct - 09 GAME A 7.15pm ALLSORTS Vs CHUMPS
GAME B 8.30pm SPARKS Vs PUCKWITS
GAME C 9.45pm DEVILS Vs PENGUINS
4 Tue 27 Oct -09 GAME A 7.15pm PUCKWITS Vs CHUMPS
GAME B 8.30pm DEVILS Vs ALLSORTS
GAME C 9.45pm PENGUINS Vs SPARKS
5 Tue 3-Nov-09 GAME A 7.15pm PENGUINS Vs ALLSORTS
GAME B 8.30pm PUCKWITS Vs DEVILS
GAME C 9.45pm SPARKS Vs CHUMPS
6 Tue 10-Nov-09 GAME A 7.15pm DEVILS Vs SPARKS
GAME B 8.30pm CHUMPS Vs PENGUINS
GAME C 9.45pm ALLSORTS Vs PUCKWITS
7 Tue 17-Nov-09 GAME A 7.15pm PENGUINS Vs PUCKWITS
GAME B 8.30pm SPARKS Vs ALLSORTS
GAME C 9.45pm DEVILS Vs CHUMPS
8 Tue 24-Nov-09 GAME A 7.15pm ALLSORTS Vs CHUMPS
GAME B 8.30pm SPARKS Vs PUCKWITS
GAME C 9.45pm DEVILS Vs PENGUINS
9 Tue 1-Dec-09 GAME A 7.15pm PUCKWITS Vs CHUMPS
GAME B 8.30pm DEVILS Vs ALLSORTS
GAME C 9.45pm PENGUINS Vs SPARKS
10 Tue 8-Dec-09 GAME A 7.15pm PENGUINS Vs ALLSORTS
GAME B 8.30pm PUCKWITS Vs DEVILS
GAME C 9.45pm SPARKS Vs CHUMPS
11 Tue 15-Dec-09 GAME A 7.15pm DEVILS Vs SPARKS
GAME B 8.30pm CHUMPS Vs PENGUINS
GAME C 9.45pm ALLSORTS Vs PUCKWITS
12 Tue 22- Dec-09 GAME A 7.15pm PENGUINS Vs PUCKWITS
GAME B 8.30pm SPARKS Vs ALLSORTS
GAME C 9.45pm DEVILS Vs CHUMPS
13 Tue 5-Jan-10 GAME A 7.15pm ALLSORTS Vs CHUMPS
GAME B 8.30pm SPARKS Vs PUCKWITS
GAME C 9.45pm DEVILS Vs PENGUINS
14 Tue 12-Jan-10 GAME A 7.15pm PUCKWITS Vs CHUMPS
GAME B 8.30pm DEVILS Vs ALLSORTS
GAME C 9.45pm PENGUINS Vs SPARKS
15 Tue 19-Jan-10 GAME A 7.15pm PENGUINS Vs ALLSORTS
GAME B 8.30pm PUCKWITS Vs DEVILS
GAME C 9.45pm SPARKS Vs CHUMPS
16 Tue 26-Jan-10 GAME A 7.15pm
GAME B 8.30pm
GAME C 9.45pm
ALLSORTS (Royal Blue)
Name
Winton, Axel
Garcia, Jesse
Spencer, David
Durkan, Finn
Grahn, Bo
Holmstrom, Tobbe
Holmstrom, Nicholas
Holmstrom, Thomas
Noerianto, Reggae
Kwott, Jake Richard
Kwott, Jackson James
Sharma, Vic
Marino, James
Fargo, Cameron
Rockley, Jason
Bow, Erin
Kaumeyer, J.P.
Bray, Harrison
CHUMPS (Black)
Name
Dalla-Libera, Adrian
Vavra, Branislav
Kanazawa, Kozuke
Soo, Danny
Earle, Chris
Lowe, Nathanael
Ellis, Samantha
Sharkey, Chris
Sharkey, Mike
Swift, Harry
Sharkey, Peter
Whitaker, Blair
Cordukes, Daniel
Murphy, David
McLachlan, Cathie
Rodd, Tim
Scurfield, Don
Scurfield, Chris
Eisler, Jasmine
Begg, Jarrad
Feher-Ag, Attilla
DEVILS (Red)
Name
Youssef, Paul
Low, Sean
Mottl, Vaz
Elbayeh, Charles
Wallace, Rob
Jarjo, Jack
Wallace, Chi-fung Lee
Owen Bilingsley
Royans, Rick
Pickford, Daniel
Flinn, Todd
Szlichta, Nicholas
Cernec, Matthew
Pickup, Michael Arthur
Gross, Ted (Capt)
Brooks, Rory
Long, Jessica
Matthews, Michael
Slachov, Andrei
Kostadinovski, Alex
Rigby, Philip
Sung Hoon Joo (Hoony)
Augoustis, Peter
SPARKS (Gold)
Name
Ang, Warren (Capt)
Argall, Rachel
Argall, Ray
Flynn, Tim
Hackett, Bruce
Hackett, Lucien
Wang, Andrew
Martinak, Michael
Kunzl, Vilem
Vella, Sharlene
Lu, Kevin
Porvaznik, Gus
Clutterbuck, Harriet
Fred Roberts
Barraclough, Peter
Livingston, Stefan
PENGUINS (White)
Name
Musumeci, Matt (Capt)
Bedard, Richard
Walsh, Lexie
Lee, Hansel
Vachan, Patrik
Black, Jeff
Byrnes, Andrew
Poulos, Constantine
Laybutt, Katie
Jackson, Anne
Feher, Atilla
Richards, Rebecca
Barlow, Nolan
Moore, Brad
Bantle, Daniela
Jarvis, Lucas
Tupper, Craig
Smith, Josh
Sidore, Nadia
Quartarolo, Brian
Nixon, Anthony
PUCKWITS (Sky Blue)
Name
Park, Greg (Capt)
Brown, Stuart
Fowlds, Henry M
Ward, Jono
McMahon, Aaron
Anderson, Justin
Greenwood, Wayne
Greenwood, Keith
Ollerton, Glen
Ollerton, Tim
Wright, Tristan John
Janiszewski, Ben
Beales, Christopher
Kapsa, Marek
de Beuzeville, Lou
Guarino, Paul
Ho, Lee
Cameron, Sandy
Melc, Jan Honza
Lukin, Savva
Jensen, Ken
Came 4th the comp.
I haven’t updated my TJ for a while. I had a MCL strain from a butterfly fall whilst playing Ice hockey- Not serious I played 7 days later, however out caution I decided not to run track until April 2010.
Monday Speed skating repeat 500s x5
Tuesday Ice hockey game
Saturday Ice hockey training ( power)
Friday Speed skating repeat 1500x 5
Saturday
Ice hockey training 4 hrs
Sunday Ice hockey game
Weights 6 sessions per week.
spent some time in Canada Vancouver playing Ice hockey
Back in Sydney, in very good shape just did’nt need race last season.
20th April
5am up
midday circuit full body
5pm track mondo
12x40 acce 90%
1x60 1x80 max blocks
focus was on stride length mid race
felt good for first 50m
6pm circuit full body
8.30 pm bed
same sleep patterns as 20th
no soreness after speed session yesterday, first time in years
I am doing back to back speed days- Tues & Wed, Sat & Sun
Thurs Friday, Tues no track ( lower leg circuits with compound exercises emphasis on good muscle pump)
Goes against CF grain but works for me.
21st April
midday circuit full body
pm track mondo 90 % 40x 6, 80x 3
22 & 23rd Thurs & Friday as per program circuits
Sat 24th/4
mondo track
40x6 90% 60x 2 blocks
circuit
Sun 25th/4
no track today ( hammis little bit loaded)
inline hockey 45minutes
randy couture circuit + single leg press 5x10 70kg
vertical jumps 5x5
standing long 3.30
Monday 26/4
good decision to skip track yesterday
inline hockey 45 minutes
circuit
hills 30x3 ( 4.2, 4.1 4.1 ) 2x70
1x180 95% 20.7 on grass
So you are in 21.5 shape for a 200m at the moment?
the 180 is in straight line and on grass , if you added 2.1 for the last 20 ( I tend to die at the back end of 200) and factor in the bend + 0.2 20.7 + 2.3 = 23.0 for 200 on grass-
I would be around 22.8 e shape for the 200; my pbs for the last few years is 22.2.
I am injury free at the moment- so I should be dipping inside 22s this season.
The plan is to dip inside 50s for the 400, 22s for the 200 and 11s for 100m.
Tuesday circuit
Wed circuit 8x40 blocks 90%
Thursday & Friday circuit
Sat
felt very stiff during warm up- felt fine once warm.
mondo (light gates and on high speed camera)
10x40 blocks
first 20 hard and sub max 20-40
20 2.97, 20-40 2.3 first 20 hard next 20 switched off.
5x5 verticals
I think he was referring to the fact that you described this time as a 95% effort. If 22.8 e was 95% of your max effort you’d be in 21.7 e shape right now.
Frid 6/5/11 dynamic day bench
sat 7 /5/11
acceleration 10x3,30x1, skipping drills 10x10 barefoot
1x80
sun 8/5/11 rest
mon 9/5/11
mondo SOPAC
skipping drills 10x10
1x200 29
10x100 75%
1x100 bend 12.4
1x400 75%
3x60 90%
Tues 10/5/11 recovery circuit
Wed 11/8/11 back squats dynamic 100 kg x2x2 , deadlift 140x5,170 x3, 190x2 , dynamic bench 120x2x2
terrible weather in Sydney at the moment, very windy and cold. I will have to adjust workouts as per conditions.
Will do track sessions on Mon, Thur, Sat,- intergrated with circuits and max strength & dynamic strength day
Thur 12/5/11 grass
circuit- good mornings 5x10
skipping drills 10x10, low intensity hops/bounds 5x5
400,300,300 42s, 200,
40x3
Frid 13/5/11 circuit
Sat 14/5/11 grass
windy and cold , felt stiff and heavy during warm up
skipping drills 10x10
400x2 strides , 1x300 39.2,
10x5 blocks, 40x3 blocks
low intensity bounds/hops standing long/ triple
Mon 16/5/11 grass
skipping drills 5x10
2 min run, 4 min run
20x3x3, push out blocks x4
1x300 41 , 60s recov 1 x 200 26
b) circuit
20 minutes Treadmill, increased speed every 1min, last min 18km hr.
Tues 17/5/11
deadlift 2x 140, 160,180 felt easy-
high snatch pulls 60x5x3
not lifting to hard right now, legs are under heavy load- achilles feeling good.
circuit
skip drills 10x5
treadmill 20 minutes , interval 15 minutes 70% 1:1 work to rest , last 5 minutes continuous 50%