Auto Reg rating
+2
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9 
it is nice to now be pushing things aerobically without any concerns.
Refer to http://www.charliefrancis.com/community/showthread.php?p=227483#post227483
Auto Reg rating
+2
Track
2 x 10m blocks
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
3 x 50mfrom blocks 5 min rec
3 x EFE 4 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8.5
Tottenham 9 V Wigan 1
Auto Reg rating
+2
Grass
2s x 3 x 100m walkback / 20 mins
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67,
S/set with 90 sec between reps
Squat 3s x 5r x 70
Chins 5 x 5
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
back to 75% 
Auto Reg rating
+4
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 hours
Track
100m @ ?
rest 40 mins
120 @ fast relaxed
25 mins
200m @ ?
Plyo’s
all 2 x 20m with walkback
Running As
Skip Bounds
Sprint Bounds
LLRR
2 foot hops
abs
10 x 30 sec on / 30 off various exercises
90 mins
S/set with 90 sec between reps
Squat 5r x 82, 92, 3s x 5r x 102
DB military press 5r x 17db, 20db, 3r x 22db, 2s x 5r x 20db
S/set with 60 sec between reps
BOR 3s x 5r x 70
Glute Bridge 3s x 8r x 70
Incline DB bench 3s x 5r x 22db
stretch
Rating
9
Will be interested to see times as felt good. Got feedback after 100m that more than anything need to focus on relaxing, shoulders looked tight so that was focus on 200m.
100m @ 14.2 + 2.5
previous 3 weeks
14.31 + 3.0
14.65 -1.0
14.49 +3.2
200m @ 29.73 + 0.7
previous 3 weeks
29.79 + 3.8
30.21 -0.7
31.16 + 5.8
How’s the group situation going?
Hasn’t happened and won’t much. Apart from race day I’m only at the track once and this last week arrived as they were finishing. It isn’t a biggy as I really only want occasional feedback like yesterday. Reckoned looking a lot better than previously just need to relax and be confident. I would get some vid done but our camera has crapped out in the last few days :o Will take it in tomorrow and see if it can be fixed.
M was 16 yesterday.
Auto Reg rating
0
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
Bike
2.5 hours
stretch
Rating
??? time will tell
all of it was good except for the bit where I went over the handlebars of my bike and landed on the top of my head :eek::o at least I missed the rocks 
a bit stiff at the base of my neck and will see how it goes over next few days. C said I don’t look concussed and as I still had to bike for another hour or so to get back to my car don’t appear to be paralysed.
I hope C’s diagnosis is correct! Happy Birthday, too!
Well its Monday morning and apart from being a bit weary I feel ok, it is a bit tender but nothing too bad.
M had a good birthday and is off to Noumea on Thursday for 12 days for a school French class trip…poor thing :rolleyes:
Auto Reg rating
0
Grass
2s x 200m+ 2 x 80m walkback / 25 mins
abs
10 x 30 sec on / 30 off various exercises
Plyo’s
all 2 x 20m with walkback
Running As
Skip Bounds
Sprint Bounds
Straight leg bounds
LLRR
2 foot hops
stretch
Rating
8
did 200m as straight run @ fast relaxed, certainly >95%
Auto Reg rating
0
Track
2 x 10m blocks walkback
2 x 20m blocks 2 min
2 x 30m 3 min
4 x FEF from blocks 5 min
4 x flying 30’s 5 min rec
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67
S/set with 90 sec between reps
Squat 3s x 5r x 70
Dips 3s x 5r
S/set with 60 sec between reps
Chins 3s x 5r x 70
Poor Mans reverse hyper 3s x 8r x 22db
http://www.youtube.com/watch?v=SgHyWPWoEQ0
Military press 3s x 5r x 35
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
bit tired so dropped plyo’s. Different programme on Saturday with 200m @ 10am, 100m @ 11am and 400m @ 12 noon. Will see how I feel and will do 200, 100 and either 200, 300 or 400 at noon, may even be a decision I make in the race.
Auto Reg rating
0
Conditioning
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
changed it a bit from L tempo as well as being 200m further I did 7 x 200m as part of it versus 4 in L.
Still a tad tight following Sundays íncident’ so have booked into see a Chiro on Tuesday.
Auto Reg rating
+2
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 1/2 hours
Track
200m @ 29.69 +0.5
60 mins
100 @ 14.3 -0.6
60 mins
300m (as part of 400m race) @ ??? 46.5?
Plyo’s
all 2 x 20m with walkback
Running As
Skip Bounds
Straight leg bounds
Sprint Bounds
LLRR
2 foot hops
60 mins
S/set with 90 sec between reps
Squat 5r x 82, 92, 3s x 5r x 105
DB military press 5r x 15db, 17db, 3s x 5r x 20db
S/set with 60 sec between reps
BOR 3s x 8r x 60
Glute Bridge 3s x 8r x 80
Incline DB bench 3s x 8r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
BIG good day Great conditions and ran well. Times slowly dropping each week which is pleasing as I’m training pretty hard and busy at work. Focus today was to run relaxed and achieved that. From where I was in 400m race and finish times I’m guessing I would have done about 64.2-64.5. Have 2 1/2 more hard weeks then on holiday and will cut things back for rest of season and run 400’s.
Congratulations with the improvement in times!! You have to be proud!! (And with your daughter’s birthday … a little late, sorry!)
I still enjoy your reports on training and competing - interesting to read what you do every day … and the outcome. Do you normally do ‘power cleans’ before competing? Reason? It would be interesting to know.
It must have been a FULL day of athletics - training, competition, training again … you definitely need a holiday!! Enjoy!
Thanks,
I have been doing Power Cleans before competing most of this season really as a CNS primer. Saturday’s aren’t the greatest day to race for me as I’m usually pretty had it after the week at work and I often sleep poorly on Friday night. I found when I was injured doing some along with Hang cleans immediately before biking worked really well. My form (and strength) isn’t great and staying at singles with 60 sec recovery works well for me. That said I had already thought I would drop them for the last 2 races pre Christmas to see how it goes.
Sunday 6 Dec
Auto Reg rating
0
Hurdles
6r x 10 hurdles
walkover
over / under
Conditioning
L + S tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
+2
Track
2 x 10m blocks walkback
2 x 20m blocks 2 min
2 x 30m 3 min
4 x FEF from blocks 5 min
4 x EFE 4 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+4 slept from 8.30pm till 5.30am :eek:
Grass
2 x 200+100 walkback / 25 mins rec
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67
S/set with 90 sec between reps
Squat 5s x 5r x 70
Dips 5s x 5r
S/set with 60 sec between reps
Chins 3s x 8r
Poor Mans reverse hyper 3s x 8r x 22db
Military press 3s x 8r x 35
stretch
Rating
8
away in Wellington till Friday night at http://www.motu.org.nz/events/detail/the_ethical_foundations_of_public_policy_conference
which looks interesting. May train before it starts on Thursday but will decide at the time.
managed to find somewhere and trained early at 6.15am. Day 1 of conference was a learning experience and eye opener into how policy analysts think :rolleyes:
Auto Reg rating
+4
Conditioning
stretch
Rating
7