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%
Wed 18/5/11
-warm up
-vertical hops 5x5
Thur 19/5/11
-skipping drills 5x10
-starts 10x4, 40x6
Fri 20/5/11 rest
Sat 21/5/11
A) grass
skipping drills 5x10
starts 40m x5 4.40- windy wet and thick grass
1x300, 1x400 in flats 70%
B) circuit
Sun
A) synthetic
skipping drills 5x10
1x300 flats 70%
starts, 3x 10,20, 30, 4.04
11 min run + 6 min run
Lower back was felt tight during 11 min run, towards the last 2 minutes feet started to feel heavy, over all Achilles feeling good and legs still feel fresh.
b) circuit
Mon 23/5/11
A) 5 min run + 5 min run 60%
skipping 15minutes
B) dead lifts 4 x80,100,140,170, pullovers 30x10x3,