Thats why we have to train smart now 
Wed 7/11
5x100 warm up pace
standing curls 4x10
Decreasing the volume this wk getting ready for 120m on Saturday.
Thur 8/11
Back workout/ wrist exercises high volume/ seated calf raises 3x10;
Going to add power cleans in the up coming weeks & max dead lifts. Important to have my wrists in good shape for these.
Frid 9/11 Travel
sat 10/11
Macksville gift
3x120- grass was very wet, bog track
ran 6th in the final- unfortunately slightly pulled my hamstring in the semi, so i ran the final without really pushing itā¦
Sun: travel
12/11/
Mon: dead lifts 80x3 x3 ( neural activation) upper body circuit- incline press 10x50kg 30s rest x 5/ seated CR-
10x100m tempo strides
Tues 13/11
3x150 tempo
6x40m grass acceleration 90%
Upper body circuit- back work+ wrist exercises
Tues 13/11
8pm- compound circuit- intensive
- Need to get skinfoldās down, not happy with them. Very happy with the way the body feels after the long trip and racing over the weekend. Achilles doesnāt effect me anymore.
iāve been doing round house kicks w/both legs anywhere from chest height to head height and the resulting blood flow to the lower legs and achilles seems to be having a positive effect on my nagging achilles. Iām thinking more blood flow to this area aids in their repair. Also gaining some good mobility in the groin(mobility I lost since hockey career ended at juniors) and feeling incredibly agile as you said.
do you think the force or microtrauma(for want of a better term) experienced by the front bottom of shins, while performing round-house kicks, might somehow cause collagen growth to the rear to be stimulated?
Good question, it may be that kicking actives neural drive by decreasing golgi tendon inhibition. Kicking is similar to dynamic stretching with more power and force.
Wed active recovery/ a skips 20x5 uphill
15/11 Th
30x6 3.9s
300 37.7, 100 11.6, 100 11.5 ( 7min recov)
Very solid work for grass, did them in tracksuit pants.
- dead lifts 3x100x3 block+ circuit
8pm) compound circuit ( pressing) + seated calfs
Fri 16/11
8x100 tempo
lower limb tight
Sat 17/11
Box Jumps 5x5
Hurdle hops 3x5
5x10 accel
Sun 18/11
Upper body circuit
Monday 19/11
a) 10x10 barefoot
10,20,30,40x2 slightly uphill
Tues 20/11
- 30/30/30 x2
100x5 30/30/30
flats sub max
Upper body circuit x2
Wed 21/11
a) uphill 50x5 a skips 20x3
b) Hurdle walkovers 5x5/ 1 set calfs
grass 30x3/ 100x4 13,13,13,11.5,/ 60x2 7.0
circuit
Next 48 hours freshen up for queabeyan gift. Very strict with diet, for dinner had 60g Tuna with salad, no dressing.
Body weight 79.2kg
Th 22/11
Circuit upper body
Friday 23/11 rest
Sat 24/11
Quean gift 2x120 grass was wet again
heat 12.7 2nd went hard for 8 strides,
semi 12. 5 4th felt right hamstring during last 40m.
Last two gifts on grass, hamstring has restricted me. Ironic that I started this tread on the basis of achilles problems and they have been good. Hamstring doesnāt pose any problems during training, only during racing on soft grass. Good news is that they havenāt pulled up sore today. I will resolve these hamstring issues.
With Hindsight, I probably did go to fast 3 days out. CNS system may have been loaded, I do believe these hamstrings problems are neural rather then Q/H imbalance.
[i]Sat 17/11
Box Jumps 5x5
Hurdle hops 3x5
5x10 accel[/i]
Monday 19/11
[i]a) 10x10 barefoot
10,20,30,40x2 slightly uphill
Wed 21/11
a) uphill 50x5 a skips 20x3
b) Hurdle walkovers 5x5/ 1 set calfs
grass 30x3/ 100x4 13,13,13,11.5,/ 60x2 7.0
Sat 24/11
Quean gift 2x120 grass was wet again
heat 12.7 2nd went hard for 8 strides,
semi 12. 5 4th felt right hamstring during last 40m.[/i]
4 neural stresses over the last 7 days. Hindsight is always 20/20. I will learn from this mistake for future races. Still early in the season.
Sunday 25/11
3x200 32,29,24.6
circuit
2x200 32,29
Mon circuit
Tues 27/11
4x200 30,25.0,23.8,23.0, 1x60 7.0
circuit
Solid work on grass.
Wed 28/11
200 32, 24.6
starts blocks 20x5,40x4, 60x1 6.83
200x1 30s
upper body circuit/ compound
Th 29/11
warm up
Fri 30/11
warm up
Sat 1/12
os 4x70/ 40x2
blacktown gift, 11.3.11.4.11.6
Sun 2/12
circuit