It's still all about me

Auto Reg rating
-4 :frowning:

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 :frowning:

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 :cool: 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

Charlie,
thanks for that, I hope things work out well for you.

I’m really hoping things improve in a few weeks once this other crap is out of the way and I have a life back. Worked 9.30-5 today on it.

Sun 2 Aug

Auto Reg rating
+2

Conditioning
L+S tempo

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
7

Hi Charlie - I’m another of similar age and training
for similar distances. Would you consider starting
up a journal here so we could follow your progress??
It would be of great interest to me.

Paul

Hey Paul, I think I will give posting a journal a try.

Thank you, Charlie

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

150m 3 pace walk in 15 min rec
120m 3 pace walk in 12 min rec
100m 3 pace walk in

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

Yes do, always good to follow what others of a similar age do.

hey John, is it your birthday today? FB told me… Happy Birthday Mate :slight_smile: