Mon 3/12
warm up
circuit
10x100 tempo
Tue 4/11
200/50/200/50
circuit
os 70x4,50x3
200/200 30x3
75%
Wed 5/12
warm up
100x10 tempo
compound circuit
Thur 6/12
100x5+ 100/50+100/50+100/50 tempo
circuit
Friday warm up
Sat 8/12
a) warm up 0s 50x4
Wentworth park gift 100 yards
2x100 y 2nd in final by small margin
Sun 9/12
os 70x4
200x2 35,32 + circuit high reps
Mon 10/12
os 50x6 + circuit high reps
Tues 11/12
warm up/ high rep circuit + SCR 3x15
Wed 12/12
200x3 24.5
This diary needs some serious updating. Hope I can find my training log for the last month.
Missing 4 days
Sun 16/12
circuit
300,200,200,100,100,100
55,36,36,12,11.8,12.3 (last rep barefoot)
hip flexors
bench 10+8 70,80
Mon 17/12
circuit + hip flexors
5x100 warm up
3x10 single leg CR
Tues 18/12
barefoot accel slightly uphill 30x5
bench
19/12
Hip flexors
hurdles walks 10x10
20-21/12 active recovery
Sat 22/12
easy jog 3km + repeat circuit
squats high reps no weight
high reps ham curls + ex
Sun 23/12
bench 15 second recovery 10x60x5
seated CR 15x5
3 km barefoot walk
Mon 24/12
B/N press 40x10x3 + body weight squats
Tues 15/12
Christmas , pool + circuit
26/12 Wed
10,20,30, 60 B 2.8,3.1,4.4,7.8
10,20 B circuit back work
27/12 rest
Fri 28/12
Progressed to Single leg CR barefoot
10x15reps
vertical jumps above rim
vertical 85 cm from the spot
Sat 29/12
SLCR 20rx10
100,100,100,100,100 16-12.3
blocks 2x30
tendon behind knee , slightly tight
30/12 rest
31/12 new YE
Wyatt/ 30x5 4.2 +100x1 12.6
surface sandy grass very slow, good for barefoot work
1/1 rest/ beach
We 2/1
mondo starts 10,20x3
60x4 7.1
Tried different plate. RT achilles flared up. I think the plate was to flat and too stiff through the mid-foot. Back to the super- flies
3/1 Thur
No track. SLCR, RT side favouring
4/1 Fri
Bench circuit SLCR
Sat 5/1
first max strength session
b/squats 2x110,120,130,140,150
Stiff leg dead lifts 60x10x10x15
vertical hops
sun 6/1
SLCR 3x20