Mon 7/1
B jog/SLCR3x15/ 6x100 mondo
bench 15sec recovery 10x60,70,75
Tues 8/1
pool 10x30second
100x5/100x4 +1x200 26s
circuit
Wed 9/1
Pool+circuit
Th 10/1
Pool/ 100x4+1x60 mondo spikes 90%
circuit
1km run SLCR
Fri 11/1
pool/ 10x100,6x100/4x100/3x100
150x4 19-18.0 short recovery
In the upcoming weeks I will be ready to hit some fast 150s. Todays 18.0 last rep felt easy.
Entered in the 300m gift tomorrow. Not sure if i will run.
Upcoming races
18 Jan 200 Allcomers
25 Jan Kilcoy Gift
26 Jan Jupitors Gold Coast
12 Feb Temora Gift
21 Feb Lithgow Gift
Sat 12-13 -1
circuits & SLCR- easy weekend after heavy week
Big session planned for tomorrow ,450,350,250. Got the PSYCH up tonight from John to really train hard tomorrow.
Mon 14-1-07
10x100/6x100/4x100/3x100
400 60s
250 33
150 20s
150 18.0
100 12.0
circuit / bench 15x70x3
Tue 15-1-08
10x100/6x100/4x100/3x100
Slight fever. Suppose to do 20 min run this afternoon.
Haven’ t updated this diary for a while. Had ongoing Soleus problem, couldn’t sprint any faster than 13s 100m. Average gift times were 12.4 before injury. The injury is 100% now- sprinted on Saturday without any pain. Time to get back into shape.
Monday 24 March
easy run 1km
300, flats 45 200,200,30,27 12mm spikes
Tues 26 March
1km run
30x3,60x3 hills 4.7,7.6
30min run 4min k pace
GPP Prep- March-May
Mon - 300,200,200 + 30m @4min k pace
Tues- 300x3 45,42,39 + 30m @4min k pace
Wed -hills 30x3,60x3 90%
Thu- 3x200 ,24-24-23.5 +30m@4min k pace
Fri- 300x3 45,42,39 + 30m @4min k pace
Sat- 1x400 51s grass
Sun -rest
Wed 27 March
Woke sore after yest workouts. The 30min run was up & down hills at a solid pace. Today is 3x300 45, 42,39. May drop the I to 45s.
am) warm up/ legs felt heavy
pm) easy run 10min/ low intensity bounds up stairs 3x20
Thur 28 March
a)10 min run easy
accelerations 0-20x5
b) 30min run @4min k pace
Held pace for first 13 minutes. Legs felt very heavy over the last 2km, lower back felt tight.
Fri 29 March
Easy run 3km
Sat 30 March
rest
Sun 1 April
5km run 30min- slow pace
Mon- 2nd April
1km run
20x5 blocks 3.1-2.96
200,200 25.0,24.4
4x60 7.9,7.8.7.7 15seconds recovery
Tues 2/4
easy run
30/30/30x5 sub max in flats grass
Wed 3/4
1km run
60x5 grass 8s
20x4 blocks 2.87
1x200 23.7
hurdle hops 3x3
bounds out of blocks
Thur & Fri rest
Sat - Nerandra gift
4th in SF, ran 12.6 from 12.5m from cross -country work. Season is now over, just starting to get back into form.
Sun 6/3
3km run
Mon 7/4
1- 20 min run
2- 6x80 uphill
3-2x150 uphill