Flyer's Training Log

Week of Monday, 19th September

Monday

  • 4 x 300m @ <45 with 4 minutes recovery (44, 42, 44, 45)

Week of Monday, 22nd August

Monday

  • 5 x 300m @ <50 with 3 minutes recovery (49,48,47,48,49)

Looking good.

Tuesday

Rest

Wednesday

Rest

Thursday

Rest

Friday

Rest

Saturday

Rest

Sunday

Rest

Week of Monday, 26th September

Monday

  • (120, 220, 320, 320, 220, 120) with 3, 6, 8, 8, 6, 3 minutes recovery (14s, 28s, 45s, 45s, 27s, DNF)

Tuesday

  • 8 x 40m @ 100% from blocks with full recovery

  • 120m @ 90%

Wednesday

  • 2 x 200m @ 25s from blocks with full recovery

  • 60m Overspeed, 60m, 120m with 2 minutes recovery

Thursday

Rest

Friday - Comp

  • 100m (11.35)

Had a great run. My starts are really starting to come together.

  • 200m (23.1)

Got a good start and ran a great bend. Held my form until the last 20m where I tightened up.

  • 400m (53.0)

Ran the first bend well but felt like the back straight was too slow. Turned it on down the home straight.

Saturday

Rest

Sunday

  • 4 x 30m from blocks

Week of Monday, 3rd October

Monday

  • 300+200, 250+150, 100 with 3 minutes between reps and 6 minutes between sets (40+27, 34+20, 100)

Tuesday

  • 5 x 40m Hills with walkback recovery

  • 2 x 200m @ 25s with 1 minute recovery

  • 3 x (120+60) with 1 minute between reps and 6 minutes between sets

Wednesday

Rest

Thursday

  • 5 x 30m from blocks with full recovery

  • 4 x 100m @ 75%

Friday - Comp

-400m (52.1 :wink: )

-100m (11.4)

Finally got out fast enough in my 400m. Went through 200m in roughly 24s, and managed to hold on and bring it home.

Saturday

Rest

Sunday

Rest

Week of Monday, 10th October

Monday

  • 2 x 40m from blocks with full recovery

  • 3 x 220m with 5 minutes recovery @ 75%, 90%, 95% (29, 27.5, 27)

Tuesday

  • 5 x 50m Hills with walk back recovery

  • 2 x 40m @ 75% for technique

  • 2 x 80m Ins & Outs

  • 3 x 150m @ 75, 90, 100% with 5 minutes recovery

Wednesday

Rest

Thursday

  • 3 x 40m Relay Changes

Friday - Comp.

  • 200m (22.8)

Felt ordinary the whole race. Had a poor start, and felt like I was plodding the whole way. Still, I’m happy with the time.

  • 100m (11.3)

Felt really good during the first 100m, but the race was called back after 40m for a false start. Lost my composure during the second run but managed the come through at the end.

Saturday

Sunday

Rest

Rest

congratulations on that result flyer, i see a gradual progression in your speed endurance, and you could be able to blast a 50sec 400m. if you are able to run your first half in 24 sec and you can teach your body to maintain a 26sec for the second half, thats your 50sec. a key session for that is to perform 6x200@26sec with 200jog recovery. elite 400m athletes can perform that session in 23secs. 21+23=44. goodluck man and all the best

Thanks komy.

States is in 2 weeks and with that time on the board I should have a reasonable chance at a final - provided I’v got a bit more in the tank.

Let’s hope the improvements keep coming :rolleyes: .

Week of Monday, 17th October

Monday

  • 3 x 60m @ 75, 85, 95% with full recovery

  • 3 x 200m @ 75, 85, 95% with 5 minutes recovery (27, 25.5, 24.2)

Tuesday

  • 3 x 30m from blocks with full recovery

  • 2 x 120m @ 90% with full recovery

Wednesday

Rest

Thursday

Rest

Friday - States

  • 200m Heat (23.66e)

  • 400m Heat (53.39e)

  • 4 x 100m Final

Not quite sure what went wrong. Felt good during my warm up, and felt like I had run a decent race afterward, but the times just weren’t there. Very dissapointed.

Saturday

Sunday

Week of Monday, 24th October

Monday

  • 150, 120, 80 with full recovery (16, 13, 10)

Tuesday

  • 2 x 40m from blocks with full recovery

  • 4 x 40m Baton changes

Wednesday

Rest

Thursday

  • 4 x 40m Baton changes

Friday - Comp.

  • 4 x 100m (44.7)

  • 200m (22.85)

  • 100m (11.5)

  • 100m (11.3)

Messed up my start in the first 100m, walked back and ran another one 20 minutes later.

Next week will be my last week of training for the season before my school champs on November 5th.

Preliminary selection has me running the 200m, 400m and anchoring the 4 x 100m. Although I’m probably the fastest 100m runner, the difference isn’t significant, and the school will probably put another runner in ahead of me, to spread the load.

To be honest, I’m not where I’d like to be. Based on how I thought the 22.8 felt, I thought I’d be running in the 22.5 range by now. Likewise in the 100m, both of my 11.3’s have felt below capacity, but I think this may have something to do with circumstances.

Next Saturday will be a real test. My first event will be the 200m at 6pm, followed by the 400m at 8pm. The relay is roughly an hour after the 400m. Let’s hope for good performances.

Saturday

Rest

Sunday

Rest

Week of Monday, 31 October

Monday

  • 3 x 90m @ 75%, 85%, 95%

  • 120m @ 95%

Tuesday

Rest

Wednesday

  • Warmup

Thursday

Rest

Friday

Rest

Saturday - School Championships

  • 200m (23.05e) 7th

  • 400m (53.3e) 5th

Sunday

GAME OVER