Yr.2-Week 10
10/18/09
800m jog on road (3:40mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
4mins,5mins,3:30mins,3mins
(70+1:51, 75+1:39, 34+???, 36+57, 17+37)
walk 400m
dynamic cool down
static stretch
Comments:45 degrees, real feel 36 a light drizzle for part of the workout, windy, mind wasn’t in it, but I have been impartial as of late, didn’t expect much didn’t get much, I don’t know what happened weather it’s the weather or I overcompensated on the first and killed the rest of the workout…this also has been my worse workout of the week so I don’t know what to say…I have been noticing over the last month or so that I have a feeling at the bottom of my throat/upper lungs almost like a cold kinda but theres no cold and I usually have it when I wake up or during this workout…
10/19/09
10/20/09
10x10m shuttle runs
static stretch + dynamic stretch
1:22 jog on road
form drills
3x5x20-25m hill sprints, 90% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
5 stationary quick leg
2:00 jog on road
Comments: pretty good workout, not too cold, mentality was good, seein improvements. Put some focus in on upperbody, had quite a few slips in thre point, and I think my quad area hurting affects the explosiveness.
10/21/09
Moist heat
Ice/heating pad
10/22/09
3 min jog
static stretch
5x300m, @ 70% on 150 indoor “track”, 1:30-1:40 rest between reps,
(48.7, 53.6, 51.3, 51.7, 52.6)
dynamic stretch
static stretch
moist heat
contrast shower focus on right quad
Comments: really not pleased with the results but I had to do the workout in this setup because of off track commitments…don’t know if it was the small track, new pacing, or what but I was just not on my game. Felt like I was on one foot, form wasn’t anything good, arm and side spasm hurt, air wasn’t good…I don’t know
10/23/09
9:45 run quick pace but not blazing (1 sump perimeter on road)
Comments: arm was hurting probably cause I was picking stuff up earlier, quad was hurting…nothing really to note in this run still don’t know whats going on with my chest/throat but I was handing out flyers today so I was doing a lot of talking. 51 with light drizzle.
10/24/09
Moist heat
Ice/heating pad