Felt stiff and a bit tight through the upper body.
Thursday 11/10/07
Weights
Snatch Squat 3reps x 3sets 70kg
Power Cleans 3,2,3 - 80,95,85% 85,105,92.5
GHG 3reps x 3sets 5kg
Pull Backs 2reps x 3sets
CORE WORK
I didn’t feel strong in the gym today 105 felt heavy.
Friday 12/10/07
Track
2x2x200@22 2min recovery 10-12min between sets
1: 21.7
2: 21.9
1: 21.8
2:22.8
I hate and love these sessions. I blew out on the last one and took a longer recovery between sets 20mins I just wasn’t recovering. next two weeks the recovery gets longer and the times keep getting lower.
for weeks 7-12 you said all hills are now speed, do you mean all the hills done before was not fast or did you do this type of hill work only on saturday and mon,wed,fri was speed work on the track?
Bound felt really good I have heaps of power and the 20s felt good also. It was only the longer runs, I felt stiff and tight. I wasn’t getting much range out of the upper body at all today. I did do abb work the night before though :rolleyes:
Wednesday
Didn’t train. I was doing an add for Panasonic with a few other athletes just action shots of block mid race and finish in the 100 & 200. I was slightly pissed off as we had been told to get there at 7:30am but we didn’t do anything untill 1:00pm.
Still managed to get some desent pace runs done though.
Friday
Track My beloved 200m @ 21.5
2x200 3min between
20min
2x200 3min between
This session went sidewards I hammered my first 200 not too hard but pretty solid and ran 20.92 3min later could manage a 22.8. Then I was stuffed it took me longer to recover 35min I lay around on the track anyways made a call to coach and he said make the next set 2x150 in which I ran 16.2, 16.5.
Positives: I ran a PB today and I haven’t started PCP and I’m still under a bit of work.
Felt good today I’m still a little tight through my upper body.
Don’t quite have the turn over I like but I’m not expecting to have it this time of the program. I am feeling strong particularly through my acceleration phase and generally throughout runs.
Cold and wet cramped in the second set, I could feel it start at the 50 and pulled up at 120 did the whole second run after a solid stretch in the 90sec break. Just didn’t keep warm enough in the set break. :o
Both starts I rushed and had a few dodgey steps the 60 was the worst. And in the 100 I cut my acceleration sort tried to get up and run to soon. It’s about where I thought I was all considered I was reasonably happy.
:o