Busy day - but managed to get in a quick tempo session -
500 abs
20 mins x-trainer intervals
15 mins flexibility & stretches
It was a relief to get to the track after straining my brains all day -the torrential rain had stopped and although it was a bit breezy at times conditions were fresh and enjoyable .
I don’t usually do mixed session but I changed my plan as I was going along -
200 abs
full track warm up / drills
2 x 60m mellow ins & outs
1 x 60m med progressive
3 x 20-30m from blocks with 3 x 3 med ball wall throws
2 x F20’s from 40m
1 x 250m @ 100% in approx 33.5 secs - an improvement for me altho I should be able to do about 31.5 or so according to the control tables -
200 abs
Lat pull downs
5 x 50kg 3 x 60kg 3 x 70kg 3 x 80kg ( last time I did 80kg bodyweight was 85kg - now its 74kg )
Shoulder machine press
5 x 35kg 3 x 45kg
warm down & stretch
A tiring but very enjoyable session - everything felt pretty easy at the time - specially the weights - 250 was a bit of a killer tho
tomorrow is a day off - massage / osteopath bone crunching session - ouch
Well saturday I got straightened out and massage - my osteopaths fantastic at loosening my back and hips - shame she doesn’t do deep tissue work too .
Day off
Sunday - well I worked all day then watched the AAA’s - I was gonna do some light tempo - but - well I was hungry and the TV was calling me and my next day off is next sunday so … less is more right 
Tried another mixed session today - went well -
200 abs / warm up / drills
2 x 60m slow ins & outs
2 x 60m form runs @ about 85%
3 x 3 hurdle hops / med ball wall throws
2 x 30m from blocks 5 - 8 mins recovery
2 x F20’s from 40m 10 mins recovery
100 abs in beteween
1 x 150m 100%
200 abs
rotator cuffs 3 x 5 x 8kg
bi / tri curls 1 x 3 x 20/15kg
2 x 3 x 55kg 1 x 3 x 65kg high pulls
2 x 5 x 35kg straight leg good mornings
warm down
Felt pretty quick / strong / relaxed - probably quite a hard session but Im 6 days out from next comp and I’m more concerned about the meet the following tuesday - as I can’t be sure I’ll run the 100m on saturday
Spent all day battling with Joseph bleedin Conrad - but kicked his arse and hopefully that’s the end of studies for a while cept for a check to find some holes .
Anyway it was 8.30 pm b 4 I could get to the gym -
20 mins x-trainer intervals
500 abs
20 mins flexibility and stretching
Another hectic day - can’t work out why 
- anyway finally at 7.45 pm -
small circuit -
400 abs
warm up / drills
1 + 1 + 1 / 1 + 2 + 1 + 1 / 1 + 1 + 2 + 2 -
warm down / stretch
all on grass / walk back recovery / 3 mins between sets - twists / push ups
I was pretty tired actually - more by the fact that it was time to be chilling out after a hectic day than from the exersion / but it was relaxing - and I needed it
Well - I passed my Access course which hopefully means I can get to uni this year
Celebrated with
Warm up / drills
2 x 60m progressive form sprints ( 85 - 90% )
Bench - 3 x 60 kg 3 x 70 kg 3 x 80 kg
Squats / Jumps 2 x 3 x 50kg
2 x 10m fast feet
4 x 30m from blocks / med ball 4 x 3
1 x 60m progressive to 95%
300 abs
Rotator cuffs 2 x 5 x 8kg
warm down
Didn’t want to train - being completely drained by the jungles of Africa - but had a great session
20 mins x-trainer
500 abs
30 mins flexibility / stretching
Feeling good physically - not sure how motivated I am to run tomorrow - feeling a bit drained by focusing so much on college stuff / funding etc
Hopefully the weather will pick up and I’ll have a bit more pep tomorrow
Got lucky with the weather - actually got fried - no available shade , anyways after getting stuck on the magic roundabout two hours we finally got to Basingstoke with the following results -
100m - 1st - 12.2
200m - 1st - 24.9
4 x 100m 1st
Perfect conditions and a perfect race both times - I was sure I’d PB’d on the 200m - I held form all the way thru to the end .
The only reason I can put on not getting faster times was maybe a combination of lack of competition ( .5 / . 8 behind me ) / bad timing / & lane 2 on 200m
I was gutted about the times but - as I’ve heard - a win is a win and it felt brilliant to put two very structurally sound races together - for the first time without falling apart .
Question is how can I run 12.2 and lose form on one occasion - then run 12.2 with perfect form - weird - variables of the day I guess
Bring em on for Tuesday I want that time
Did some light tempo and stretching Sunday morning after Saturday’s competition -
20 mins x-trainer
500abs
20 mins stretching / flexibility
Took monday off and hit the beach at Pagham - just a bit of light swimming and sunbathing - mooost excellent
Comp - Tonbridge Graded open Tuesday night
100m - 5th - 12.1 - PB
200m - 1st - 25.1
This was a weird one - I thought I’d done terrible in the 100 - lost form in the last 15m ( pushing again ) - but got a new PB
Then ran a blinder in the 200m was convinced I’d got a PB but hadn’t - O well I’ll take a 100m PB gladly
I’m inching towards sub 12 tho - and lots of races coming up
Well done man.
Cheers Shu 
Wednesday 6th - Full warm up on Grass / 500 abs / stretching
Thursday 7th -
Full warm up / drills
2 x 60m 80% form runs
2 x 30m 1 x 40m from blocks / med-ball
1 x F20 95%
1 x 120m 95 - 100% - was fast
Light stretching / 500 abs
Rotator cuffs 3 x 7kg
Bench 3 x 65kg 3 x 70kg 3 x 80kg
Full Squats / Plyo’s 3 x 3 x 60kg
Lat pull downs 3 x 55kg 3 x 65kg 3 x 75kg 2 x 85kg
Friday 8th -
1 x 20 - 30 minutes swimming / larking about / 500 abs
Saturday 9th -
3 x 20 - 30 minutes swimming / larking about / 500 abs
Sunday 10th -
3 x 20 - 30 minutes swimming / larking about / 500 abs +
Warm - up on grass / drills
2 x 3 x 100m walk back recovery
Stretching
Warm up / Drills
2 x 3 x 50kg squats / plyo’s
3 x 30m starts from blocks
1 x F20 from 40m
Rotator cuffs
Bi tri curls
Bench 3 x 60kg 3 x 70kg 3 x 80kg
20 mins x-trainer
500 abs
20 mins stretching
Great conditions resulting in two pleasing results -
100m - 2nd 12.1
200m - 3rd 24.5 New PB lane 2
I was a bit surprised by 200m PB but was lucky enough to get in with a heat all of whom had better times than me , lane 2 is tight but it’s great to have someone to chase .
Thursday - off - completely exhausted - had a couple of gentle swims
Friday 15th -
Warm up / Drills
3 x 30m from blocks @ 95 - 100%
1 x 60m prgressive @ 90%
Bi / Tri Curls 2 x 5 x 15 / 12 kg
Shoulder press 5 x 30 kg
Good mornings 5 x 30 kg
I had a think about my start and decided I’m not gonna make any improvements unless I’m more aggressive in style -
I experimented with spreading my arms wider and it seems to force me to come out lower - I was surprised I had no stumble but 3 x I felt a major improvement -
I’ll find out on sunday
Saturday 16th -
Warm up / Drills / Stretching
300 abs
Competition - Sunday 17th august Horsham Arena
Nice local meet on a Hard fast track - for some strange reason they ran the 200m first - which suited me because at 1pm I still felt half asleep -
200m - 3rd - 24.6
100m - 4th - 12.0 New PB
The new lower start position totally worked and I was level with some pretty good sprinters til 40m -
I sort of got my target of 12 / sub 12 - I came 3rd by about an inch - and it paid off going in a fast heat - I keep beating people with faster times than me - can’t be bad
Anyway 3 people unofficially timed the bloke in 3rd place at between 11.58 and 11.65 and I was virtually level with him - so mebbe I’m faster than I think
I’m hoping for electric timing at Watford on wednesday which may give me a more accurate indication
Was gonna have a complete rest today - but I wanted to warm up and stretch - so then I did -
10 mins x-trainer
3 mins rowing
400 abs
2 x 5 x 30kg barbell curls ( bi & tri )
2 x 5 x 30kg upright rows
2 x 5 x 30kg bent over rows
2 x 5 x 30kg shoulder press
1 x 5 x 30kg good mornings
mild stretch down
Bit of a lightweight session I know - but felt relaxing & enough to get the blood upstairs which is what I needed
20 mins x-trainer
500 abs
10 min warm down
20 mins flexibility / stretching
Feeling pretty groovy and looking forward to my first electric times tomorrow
After a hectic journey on the magic roundabout dodging maniacs weilding 26 ton trucks I arrived in Sunny Watford in perfect conditions .
100m - 1st - 12.13 FAT = 11.89 HT - new PB and this years target
200m - 2nd - 24.57 FAT = 24.33 HT - new PB
My start for the 100 was a bit disappointing - I was starting to overbalance just as the gun went off so reacted a bit slow , but I had an incredible drive phase ( panic/anger I think lol ) which took me straight thru to win . I was faster than 4 runners in the next heat up which makes me wonder if its worth entering faster times to get in faster heats , - not being concerned with winning at present , just wanting to get dragged along .
After a 30 minute delay for BMC runs which made the warm up hard to gauge - my 200m start was spot on and I closed down lane 6 within 20 - 30m , led at 100m , but the bloke in lane 1 produced a fantastic last 100m despite his rotten lane to win .
Two new PB’s - I’m definately in the groove , but I’m beginning to wonder if my warm up b4 the 100m needs something extra - maybe a full 80m from blocks or something - I always feel more ready for the 2nd race even if I’m more tired .