ok, i originally left it with 2 HI days the entire SPP but switched it at the last minute before i posted it, im gonna switch it back though. thanks for the input
I was looking through your journal and used it somewhat as a guide and learning tool since we followed coincidentally similar volumes during GPP but you stopped posting halfway through week 10 into your SPP (on page 5). if possible do you think you could send me the workouts you planned for the rest of your SPP? thanks, if not thats fine too.
Could have been because my spp was only 10 weeks, the last 3-4 weeks are nothing but 3-4x60 so if you don’t have time for a full 12 week spp it’s not a big deal.
oh, sorry, you said you followed modified cf gpp and spp graphs so i assumed you had 12 weeks, i noticed you reduced volume but i didnt realized that you shorten the phases as well
cool, i have been following your training journal and to me it seemed like a successful year, with the exception of racing weather conditions. good luck with the intensive tempo, im not a fan of it but thats probably cause i was forced to do it and it was a bit over the top (the program was structured around them instead of having it once a week like you). here are my two least favorite workouts, they are brutal.
6x200 R: 200m walk
4x(100+100+100) += 15 seconds rest and turnaround and rest between sets was 300m walk
sounds good, but i think that looks more like what Charlie calls “controlled speed” in the intensive tempo thread you started. but its really just a name, in the end it doesnt matter what you call it. thats more of something i wouldnt mind doing, my coach was just giving us ridiculous amounts of volume and not enough rest to the point where it was just impossible to hit the pace even with 100% effort
Weights
DB Military Press 3x6
Chin Up 2x10
Weight Circuit 2x10
abs- 300 reps
It was raining today so i had to drop the MB accels.This is the second week in a row that i have missed doing them, so tomorrow i am going to incorporate a few MB accels into my warm up.
Ya, so far the tests that I have done are a clean max, squat max, SLJ, and STJ. I also do the tests 5 Bound and 30m but haven’t done them this training year yet but have times and distances from last year to compare them too. I occasionally do other tests but those 6 are my main ones.
Normally I take Mondays off and use it as my rest day but tomorrow I am getting my wisdom teeth out which is really screwing up my planning. So i moved tomorrows session to today and then next week will be interesting, I have no clue how I am gonna feel,. My hope is to be able to run on Thursday and resume where i left off, hopefully i am not being too optimistic.
On a good note, today’s speed session was really good. I felt very fast and relaxed. during the 30s i felt like i was still accelerating at the 30m mark which is good, i think??