Auto Reg rating
-4
Track
2 x 10m sled walk back rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2 x 20m blocks 2 min rec
3 x FEF from blocks 5 min rec
3 x EFE 4 min rec
stretch
Rating
4
CRAP! no point doing plyos or weights, will take Friday off.
Auto Reg rating
+2
Track (6/1)
2 x 15m sled 90 sec rec
2 x 25m sled 2.5 min rec
3 x 100m walkback rec
20 mins
3 x 100 walkback rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Squat
3 min rec
3 x 70, 80, 90, 95, 100, 105, 110
Push press
90 sec rec
5s x 3r x 45
O/Head squat
90 sec rec
4s x 8r x 30
S/set with 90 sec rec
Reverse lunges 3s x 5r x 50
Incline DB press 2s x 5r x 25db
stretch
Rating
7
not only was Thurs crap but it was the wrong session, was meant to be the one I did today :rolleyes:
Auto Reg rating
+2
Conditioning
L & S tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
bit stiff & sore from yesterday, underfoot conditions more suited to a X country :o
Auto Reg rating
+4
Track
3 x 100m walkback rec
20 mins
3 x 100 walkback rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Bench
3 min rec
3 x 60, 65, 70, 75, 77, 1 x 80
Hang snatch
90 sec rec
5s x 3r x 40
S/set with 90 sec rec
Squat 1s x 8r x 60, 3s x 8r x 95
1 arm db row 3s x 5r x 35db
Iron Cross
90 sec rec
2s x 5r x 5 plates
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8.5
all good 
People probably haven’t noticed the progression on my squat in this session. Back on May 16 it was
Squat 1s x 8r x 60, 3s x 8r x 80
the idea was Powerlifter’s and it seems to be working well. Thanks.
Auto Reg rating
+2
Conditioning
3 x 3 x 300 with 100 / 300 rec
stretch
Rating
7.5
Auto Reg rating
+4
Track
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2 x 20m from pushup 2 min rec
3 x 50n from pushup 5 min rec
3 x EFE 4 min rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 min rec
3 x 60, 62, 65, 67, 70 x 1
S/set with 90 sec rec
Squat 5s x 3r x 75
Chins 4s x 8r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
-4 
Conditioning
jump rope, calisthenics, rower circuit
3 x 3min on 1 min rec each
abs
10 x 30 sec on / 30 off various exercise
stretch
Rating
7
Auto Reg rating
+4
Track
2 x 15m sled 90 sec rec
2 x 25m sled 2.5 min rec
120, 100, 80m walkback rec
20 mins
120, 100, 80m walkback rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Squat
3 min rec
3 x 70, 80, 90, 95, 100
Push press
90 sec rec
5s x 3r x 45
O/Head squat
90 sec rec
4s x 8r x 30
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
I’m doing a mini taper before a few weeks simulated comp over 100m & 200m starting Saturday. I will see how it goes and do either 3 or 4 weeks then a rest week, a short GPP and SPP2 before the season starts mid October.
Auto Reg rating
0
Conditioning
jump rope, calisthenics, rower circuit
3 x 3min on 1 min rec each
abs
10 x 30 sec on / 30 off various exercise
stretch
Rating
7
ideally would have done a L tempo session but no point as pissing down with rain and park had huge puddles all over it.
Auto Reg rating
0
PC & jerk
1 min rec
8s x 1r x 60
Rating
6
ho hum. My L achilles area has been ever so slightly stiff following Tuesday nights session, should be ok for Saturday though.
Auto Reg rating
-2
Track
100m @ 13.82
15 mins
200@ 29.23
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 mins rec
3 x 60, 3 x 3 x 65
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
O/Head DB press 3s x 5r x 17db
S/set with 60 sec between reps
Chins 3s x 5r
Lunges 3s x 5r x 50
Dips 3s x 5r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
beautiful day with very slight wind, didn’t sleep that well. Ankle no issue. Will be interested to see how these sessions go over next few weeks.
Hi John - any particular reason why you chose
only 15mins between the two runs? I’m assuming
you had a choice of course!
If it were me and i had a choice i would need
probably 25mins (minimum) after a 100m in a race
situation.
I wasn’t feeling that great and decided to cut it a bit short and use 100m as warmup for 200m. Will probably go out to 30 mins next week.
Auto Reg rating
0
Conditioning
L+S tempo
abs
10 x 30 sec on / 30 off various exercise
stretch
Rating
6
beautiful day but spent most of it inside fixing crap related to the job I left 6 weeks ago! I am doing on average 10 hours a week still :mad::mad:
Auto Reg rating
0
Track
2 x 10 walkback rec
2 x 20 2 min rec
2 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
3 x 120m 3 pace walk in (17.86, 17.7, 18.03) 12 min rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Hang snatch
3 mins rec
3 x 40, 3 x 3 x 45
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
Incline DB press 3s x 5r x 27db
S/set with 60 sec between reps
Military press 3s x 5r x 40
1 leg GM 3s x 5r x 30
1 arm db row 3s x 5r x 37db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
almost dead calm, maybe a very slight head breeze on last rep
Auto Reg rating
0
Conditioning
7 x 60 sec with 60 sec rec
3 mins
2 x 50m running A’s with 60 sec rec (44.83 & 46.12)
abs
10 x 30 sec on / 30 off various exercise
stretch
Rating
7
Auto Reg rating
0
Conditioning
L+S tempo
stretch
Rating
7
Auto Reg rating
-2:(
Track
2 x 10 walkback rec
2 x 20 2 min rec
2 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
100m @ 14.09 (13.82 LW)
20 mins
200@ 29.8 (29.23 LW)
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 mins rec
3 x 60, 3 x 3 x 65
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
O/Head DB press 3s x 5r x 17db
S/set with 60 sec between reps
Chins 3s x 5r
Lunges 3s x 5r x 50
Dips 3s x 5r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
4
About what expected, legs were dead and I’m damn near exhausted right now from all the extra work I’m doing at nights :(. Only a fw more weeks then it will be gone forever Fell asleep for about 10 mins at 6.30pm last night :eek:
double post
John, I have been meaning to thank you for posting your journal as I am about the same age, shifted my training focus to 100-400 racing and referenced your journal many times to develop my plan.
Good luck with your personal work demands right now.
Take care, Charlie