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.
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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:
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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
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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
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0
Conditioning
L+S tempo
stretch
Rating
7
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-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
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
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+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
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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 
If this is true then Happy Birthday from me also John!
mine was about 6 weeks ago. Monday was wife C’s birthday and Tuesday was son L’s 19th :eek:…can’t believe he is 19…
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0
Conditioning
3 x 3 x 300 with 100 / 300 rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
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0
Track
2 x 10 from pushup walkback rec
2 x 20 from pushup 2 min rec
2 x 30 from pushup 3 min rec
3 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
1 x EFE
Power Clean
3 mins rec
3 x 60, 62, 65, 1 x 67
S/set with 90 sec between reps
Squat 5s x 3r x 75
1 arm db row 4s x 8r x 30db
O/Head squat
90 sec rec
3s x 5r x 35
Lunge
90 sec rec
2s x 5r x 50
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
4
picked up a virus and was off work Friday so didn’t train till today which was a lightish session.
Feeling pretty shit right now, not due to illness more just the way things are. Everything is sort of catching up such as overwork, long winter, weight gain (approx 4kg) and injuries / niggles. These include left rotator cuff (approx 4 weeks) and more recently and annoyingly my right achilles / calf. That was the reason I only did 1 EFE :mad:
Hang in there John