Tues: off
Wed 3 Oct
Finally over this sickness that lasted for 2.5 weeks. Bad news, my sole training partner is off to Europe for 4 weeks.
short warm up
5x30 grass- 4.3 -90%
5 sets press’s @ 50%
3x10 single leg calf raises
Thurs 4th Oct
A) warm up dynamic stretches
B)-10x100 tempo
-3x10 single leg calf raises
Fri 5 Oct
200,150,150, tempo grass
30x6 90% flats
Sat 6 Oct
4x10 single leg CR -achilles feels a lot better after doings these.
-relatively stiff from the last three days
-Usually run better under load, should posts some good times tomorrow
-Weather is insane at the moment- 34deg last few days, very hot for this time of year
7 Oct Sun
a) 3x100, 30,30,30x2,30,30,30x1 3x10 scr
b) 100,150,100,300 41s flats- 30x3 4.3’s
upper body circuit- felt very strong.
300 in 41s on grass in flats felt ok, didn’t get lactic , need to improve aerobic fitness.
Mon 8th Oct
Upper body circuit, low volume: Felt relatively good after yesterday, I am going to shift workouts to more intensive tempo for next 8 weeks.
Thats good.
When is your first race?
I have raced over the winter months over 60m & 145m races, but my first serious comp will be the Macksville Gift Nov 11, Queanbeyan Nov 24 & Blacktown Gift dec 3. Plenty of 200s & 300s over the next few weeks 
Tues 9th Oct
a) active warm up
b) 200,200 4 min jog 200, 32s 4 min jog
Upper body circuit
2x10 barefoot CR
Able to do 200m@ 32s virtually from no warm up. This is a very good sign, when I have ran well in the past, I can run 11.0 100m after only 2 or 3 warm up strides.
Wed 10th Oct
-1km jog
-2x200 30,29, used as warm up
-1x60,4x30, 3.95.3.98 1x150
-1km jog
Session was on Mondo, stayed in flats & tracksuit pants, 30m times where fasts considerting this.
Didnt do normal upper body circuit afterwards. Felt a little tired. Tommorrow decreased % of tempo.
Good stuff mate. It will be interesting to follow your progress this season after watching your training over the last few months.
Keep up the good work.
Thur Oct 12
- active recovery; easy jog+ stretch
- overhead press 5 sets 10 reps
- seated rows 5sets 10 reps
Frid 12 Oct
3x10 SLCR-
Sat 13 Oct
Residual soreness from the week, yes finally a easy session 10x100.
Sat 13 Oct
cross country run 5 min
10x100 jog recovery
Trained in the morning , body felt stiff. Probably delayed soreness.
Sun rest
Mond 15/10
-15 min interval running
-200 30,27,
1x60
30x3 4.1,4.07,4.08 in flats
1x150
-10 min interval run
- upper body circuit
Both Gastroc - getting tight- got them released. Stinking hot today.
Tues 16 Oct
-active recov
-upper body circuit- seated CR 3x10
-dorsi flexion exercise- 5 sets x20
need to work soleus
Hamstrings & Grastroc , tight,
pm) stetch+ easy jog
Wedn 17 Oct
-1.5km run hill areas/1km - broke up into intervals
-cardio is improving, calf’s feel heavy-
pm) 10x100 jog recovery
Hamstring range feels much better, soleus RT side minor tightness.
Thur 18 Oct
Upper body circuit- seated craises4x15
Fri 19th Oct
5x100/ 30/30/30x2
pm) 200, 200, 200 34, 30, 24.2, 100 11.6
30x10
Felt like vomiting after 24.2 In flats
Sharmer, good to see u maintaining your achilles.
Do you use a dynamic warm-up on the speed days? what sort of volumes(400m, 500m, 600m) if u do?
I was doing some large volume warm-up 1000m(before the actual speed), these taking about 45-50 minutes and was having the odd niggles on my recovering achilles(left side), but mostly tightness in the soleus above recovering achilles, as I’ve read you’ve been experiencing as well.
Because of this, I reduced the warm-up volume to 500m-600m, this taking 30-40 minutes and had no more problems in the recovering achilles, however was still experiencing tightness in the soleus, despite incorporating the heel raises and drops 3X a week w/ bent leg and straight leg(double and single leg), after 3 HI days, (2 speed on grass: 1 tempo circuit w/body weight lifts).
1X20 double bent leg
1X20 double straight leg
1X10 single right and left bent leg
1X10 single right and left straight leg
Is this 600m volume warm-up, perhaps still too much volume?
I fear the tightness in left soleus may be causing my right achilles to compensate for weaker left recovering achilles, as it is now beginning to have the odd niggle or sense of feeling over-worked.