6/7/2006
practice blocks
210
120
130
160
1*110 tempo
8/7/2006
practice some curves build up to 85%
300 meters 95%
38 sec
off tmrw
wasnt that fast championship as it was so early in summer after people finished school
i came 5th in 100 and 200 meters i ran the 100 in 11.58 FAT not that great
the 200 i didnt know it or u can say i didnt bother to see
i got GOLD in the 100 meters realy 43.58
FAT
i hooked up with a 400 meters team mate to train with him
i ll do the endurance work with him and he will do the speed work with me so we can get better in our week pionts
i did with karim the 400 meters guy and with 800 meters guys
the 800 meters guys were running 3*800 at 2 min
so me and karim ran with them the 1st 400 of each 800 the rest was 5 min
i did the first 400 at 1min the second 400 at 1 min 3 sec and the last 400 i ran only 200 i could complete it but i said save the energy for tmrws sprinting
18/7/2006
40+60+80
40+60+80
recovery
3 min, 4 min, 6 min,4 min, 6 min
3 piont start in flats
19/7/2006
4200
4200
recovery bet rep 3min bet set 8 min
ran first set at low 28
2nd set ran only two and didnt time probably they are high 28 or low 29
didnt want to complete the session to save energy for sprints tmrw and to try finish the 8 next time i do this session
20/7/2006
recovery
session rep set
410 1 min 5 min
460 5 min 10 min
2*80 5 min
timings
10 meters: 1.64, 1.66, 1.71,1.60
60 meters: 7.42,7.48,7.66,7.66
80 meters: 9.77,9.80
sprints were done in flats
22/7/2006
tempo
6*300 90 sec recovery between
51,53,52,51,55,50
23/7/2006
sprints
230 5min recovery rep and set
250 6 miin recovery rep and set
2*80 8 min recovery rep
got the flu no training 2day
see how i will be tmrw hope to get well
100 race on wednesday
200 race on thursday
did nt play the races
my stupid club didnt participate in the championship
so i did a nice warm up on thursday and some 50s
saturday i did 6300
i ran 51,56,51,55,55,54
sunday training in morning
2sets of
120+80+120
recovery
8 min bet rep
10 min bet set
didnt only 1 set couldnt survive the hot weather
monday
i did weight training and 10100
walk back recovery
1/8/2006
(120+80+120)*2
recovery 8 min bet rep
10 min bet set
really this session went good
i felt that i had control over my speed
2/8/2006
wieght training session then 10*100 tempo runs
3/8/2006
(100+80+100)*2
recovery bet rep 50 sec
recovery bet set 18 min
5/8/2006
wieght training session
6/8/2006
(120+80+120)*2
recovery 1 min bet rep 18 min bet set
95 % intensity
7\8\2006
no training
8\8\2006
warm up
my legs were soaking in lactic then i did stretching and the running drills 250m each
580 meters accelaration
some blocks just working on the technique
9/8/2006
warm up
running drills 29 50 m each
4*80 accelaration focus on techneque
the senior regional championships are over i came 3rd in 100 and 200
11.4 23,4
not good times but i think i am better at the 200 after the begining of summer
not playing the senior nationals no relay team so why i go
off till end of august