I’d better tell you how I got on today after using contast training 10 days out. This is how the last two weeks have looked.
Sun - Comp: 11.33… Bad meet, wet track, headwind.
Mon - Rest
Tues - Tempo 1600
Wed - Rest
Thurs - 3x40 uphill, 30x30m os, 1x100 flat.
Fri - Rest
Sat - Rest
Sun - Tempo 1200
Monday - (back home with coach) Short approach box jumps, 4x20m, 3x15hypes, 5,5,3,failure A2G squats.
Tues - Rest (big DOMS)
Wed - Tempo 1200 (DOMS)
Thurs - 2x10, 2x30, 2x40 blocks, 2x5xWeighted dips (no bench available)
Fri - Rest
Sat - Warm-up
Sun - Comp, 10.96 semi. 10.78 final.
0.55s drop…