Tuesday November 7, 2006
7 am Weightroom Workout
1a Push press 5x4= 80k
Tempo 2:0:<1:0
Rest 1 min
1b Pull ups 5x7
Tempo 2:0:1:0
Rest 1 min
2a Skull crushers 4x8= 30 lb db
Tempo 3:0:3:0
Rest 1 min
2b Straight bar curl 4x8= 45
Tempo 3:0:3:0
Rest 1 min
730 am Track workout
Broncos Warm Up
8x200m @ :34 - 2:30 rest
#1 33.98
#2 34.21
#3 32.99
#4 32.40
#5 32.00
#6 32.86
#7 32.39
#8 32.62
Felt strong today. Was a little sore from the tempo squats, but that left pretty quick after I started warming up. I was very happy with how it went. I felt like I was getting stronger as the workout went out. Never at any point did I feel that I was pushing to make my pace. It was a really good workout today!
Wednesday November 8, 2006
730 am Track Workout
Seagrave Warm Up
2x4x50m hills
Thursday November 9, 2006
730 am Track workout
Seagrave Warm Up
2x4x40m sled pulls with 45#
Monday November 13, 2006
315 pm Track Workout
Seagrave Warm Up
8x200m @ :33 - 2:30 rest
31.69, 30.61, 29.80, 31.44, 33.81, 33.06, 32.06, 33.81
530 pm Weightroom Workout
Swiss Table top hip flexion 3x6=
Tempo 3:0:3:0
Rest 90s
Jump squats 5x6= 39k
Tempo 0:0:X:0
Rest 3 min
Back squat 4x5= 155
Tempo 3:0:1:0
Rest 1 min
Tuesday November 14, 2006
7 am Weightroom Workout
1a Turkish Get-ups 3x6= 10
Tempo 0:0:1:0
Rest 1 min
2a Push press 5x4= 80k
Tempo 2:0:<1:0
Rest 1 min
2b Pull ups 5x7
Tempo 2:0:1:0
Rest 1 min
3a Skull crushers 4x8= 30 lb db
Tempo 3:0:3:0
Rest 1 min
3b Straight bar curl 4x8= 45
Tempo 3:0:3:0
Rest 1 min
730 am Track workout
Cougars Warm Up
2x500m @ 1:26 - 15:00 rest
1:29.84, 1:26
Sluggish this morning because I didn’t get a long recovery time between workouts. I pushed it on the last one and maintained relaxation. Now, I have 36 hours before block work tomorrow.
Hi, whats training for? event/sport?
Is the heel all 100% sorted now?
55m/60m indoor and 100m outdoor with occassional 200m for training through weeks. The achillies is still giving me problems. I’m training through it. I have some block work tomorrow so I am curious to see how it will react to it. I’ve been sticking it in a tub of ice everyday and stretching, but I do think I should stretch a little bit more.