Tues 8/4
1km run
350x 3 walk back recovery 70%
Wed 9/4
Easy day
3x10 single leg CR
Th 9/4
jog warm up
hills 3x60, 1x70 best achilles has felt in years.
bench 140kg x 3 very easy
Frid 10/4
3km easy
8x100 tempo grass
Sat 11/4
3km run, quads felt heavy
5x80m flats slightly uphill grass
2x10 SLCR
Going to start getting back into dead lifting/ squatting again. Haven’ t done them for a good 18 months. Strength has never been a issue. But my legs keep getting heavy from long runs, hopefully some high rep squats/deads should increase the density of capillaries in quads which should prevent this heavy feeling by improving o2 supply.
Or you could keep on running to improve the O2 supply.
Having heavy quads is better than a sore achilles. I probably need to give it some time for adaptation. When I starting my legs would get heavy from jogging 3km now it happens only when I run at 3.30km pace. I just need to be patient.
Sun 12/4
-
block jog + circuit , squats deads bench reps 10repeat 3 times
-
boxing + 60x 4 ( 7.04 on grass in flats, PB)
150/100 150/100 200/50
14/4 Mon
Compound circuit ( excruicating hard)
b/squats 100kg, deadlift 100kg, bench 70, incline bench 60, calf raises 70kg repeat 5 times 10 reps
4x2 DL+B/S
Adductors are sore from yesterday
14/4 Tues
Bath salts 20min
Light day. Legs have taken a hammering lately.
light warm up
4x100
15/5 We
easy jog grass
-4x50
-30x3,50+30 short rec
-8x100 70%
4x10 SLRC
16/4 Th
hills 50,75,150
150 15s rec 100 ( 22/15)
150 15s rec 100 ( 21/13.8)
150 15s rec 100 (21/12.2)
100x1 11.6
100 x1 11.04
Last rep 11.04 on grass. Last weeks 7.04 in flats suggested my speed was coming back. Top end speed is back. Next season going to run well inside 11.
Fri 18/4
Bench 50% 4sx10 rep
C-raises 4x15
Sat 19/4 & 20/4 rest
Mon 21/4
30x3x2/50x2
hills 30x4,70x2,120x1,200x1
Tues 22/4
warm up grass
sub max accel 30x3x3
3km run -felt awesome
hills 120x1,90x2
compound circuit, b/squat 130kg,deadlift 90,bench 70 repeat 5 times x 8reps
3x10 SLCR
Wed 23/4
Minimal soreness from yesterday.
30min run easy
3x10 SCR
Expect to run some good times tomorrow.
Th 24/4
Crap weather wet and cold.
hills 30x4
60x3x2 2x100 13s( 7.7 5 second recovery) 1x60 7.5
Grass was wet and slippery. Felt slightly feverish after the workout. Next 48 hours only remedial work and rest. Should of listened to my body felt rather tired today.
Fri & sat rest
Sunday 27/ 4
Felt flat in my warm up.
grass work
5x200 32,32,32,28,28
2x 300 42, 38.0
walk back recovery
SE has improved. Plan on hitting 300 in 35-36 on grass before returning to the track in 33s shape.
Mon 28/4
Compound circuit squats 130, 90 fast, bench 70, deadlift box 100 10 reps
easy warm up
Tues 29/4
easy warm up
Wed 30/4
200,200,100,100,100,100,100
34,34,13.8,12.3.12.5,12.5 4 minutes
first session on mondo
Thur 1/5
calves were very sore
easy warm up
Fri 2/5
70x8 hills very slow
low intensity circuit
Sat 3/5
CRaises 3x10
basketball + mixed hops
hills 80x4, 20x8 spikes