Note: The last week and a half has been a struggle with illness and injury, as witnessed by bold during our session on Saturday which I felt was a shambles. Did a couple of easy sessions in between so getting right back on track now.
[b]Session 53 - Special Endurance
General Warm Up[/b]
5 mins walk
5 mins jog
10 mins static stretch
3 x 40m @ 80%
5 min dynamic flexibility
Work Sets
300m in 39 secs
Cool Down
30 mins jog/walk/stretch
[b]Session 54 - Weights
Squats[/b]
44lbs x 8
154lbs x 6
242lbs x 3
297lbs x 3
297lbs x 3
297lbs x 3
Push Press
44lbs x 4
121lbs x 2
121lbs x 2
121lbs x 2
Pull Ups
BW x 5
+22lbs x 4
+22lbs x 4
+22lbs x 4
Single Leg Squats (both legs)
11lbs x 5
11lbs x 5
11lbs x 5
Bench Knee Rockers (core)
3 x BW x 8 with 1 sec hold at bottom
Flexibility
15 min static stretch
TOTAL TRAINING TIME: 2 hours
Comments:
Felt TERRIBLE during the 300. Was looking to do 3x300 with 10 mins rest but felt that bad during the first I thought that doing any extra would just risk re-injury of the hamstring. With under 8 weeks to go before the champs am a little worried about how far I am behind at the moment, but will leave no stone unturned in my preparation from here on in.
[i]Sat -
warm up
6 x 200’s - well nearly - 2min jog recoverys
1 - 26.12 - but i missed the start by 1.5 strides - so maybe 26.50ish - still, too fast
2min jog
2 - 27.89 - good pacing - bit of a head wind in these too
2min jog
3 - 27.99 - half sec slow
2 min jog
4 - 28.25 - 0.75sec slow
2min jog/walk
5 - 14.73 - 100m
2min walk / jog
6 - 28.65
i cant believe how hard this session can be… Re - John, i get the lactic like how you describe in sessions like these, tired heavy and hard to keep moving, but no burn. did this session with Gez from cf.com - poor guy was hurting like no tomorrow. was real darn hot too [/i]
Work Set
200m in 29secs with 2 mins rest
200m in 30secs with 2 mins rest
200m in 29secs with 2 mins rest
200m in 30secs with 2 mins rest
200m in 29secs with 2 mins rest
200m in 29secs with 2 mins rest
200m in 29secs with 2 mins rest
200m in 30secs with 2 mins rest
200m in 29secs with 2 mins rest
200m in 28secs
Cool Down
10 mins jog recovery
10 mins static stretch
TOTAL TRAINING TIME: 1 hour
Comments:
Really happy with the session. I know its only extensive tempo but felt pretty good throughout. Still a little tight, so tomorrow will do weights and then have a really good stretch out.