It's still all about me

Auto Reg rating
+6 :eek:

Track
100m @ 14.42 + 2.2
25 mins
200 @ 29.81 +0.9
30 mins
300m @ fast relaxed 49.71

Plyo’s
all 2 x 20m with walkback
Running As
Skip Bounds
Straight leg bounds
Sprint Bounds
LLRR
2 foot hops

Power clean
60 sec rec
2 x 60, 62, 65, 67

S/set with 90 sec between reps
Squat 5r x 82, 92, 3s x 5r x 107
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
6

bit disappointed with times, never really got a rhythm going. Crap conditions though gusty with squally showers.

Auto Reg rating
+2

Conditioning
L + S tempo

stretch

Rating
7.5

trained early (6.30) as away watching NZ Secondary Schools Champs. Some great close racing and an enjoyable day.

Auto Reg rating
+4

Track
2 x 10m walkback
2 x 20m 2 min
2 x 30m 3 min
4 x BFH 5 min
2 x flying 20’s 4 min rec
2 x EFE 4 min rec

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8

M gets back tomorrow evening and has had a great time, just received the following touching message from the darling :rolleyes:

Subject line was Pick me up bitches

[i]please pick moi up from thee airport on time, i will not accept any excuses for not picking me up or being late not even if you couldnt find the keys, its a pretty old excuse guys and it wont work. so please be there to pick me up at 8oclock, no later cos i will not at all thank you for it.

i hope you choose to accept this challenge, if not then there will be major concequences involving loss of presents and other such goodies.

yours sincerly, your lovely ( notice the lovely, not loving…as this is a formal document and theres not need to get mushy) daughter m.
[/i]

:eek:

most definitely my wife C’s genes in evidence here. :stuck_out_tongue: as I reminded her “You need to remember something, we’re dealing with children……they need to be terrified, it’s like Mother’s milk to them. Without it their bones won’t grow properly!” :cool:

I got someone to take a vid on my phone on Monday so the quality isn’t great.

http://www.youtube.com/watch?v=lT1Uf2zOa6M

looking at frame by frame on quicktime was REALLY disappointing, explained a few things and showed ongoing issues (will I ever frikken learn :mad::mad::mad:.)

  • arm action too loose, partly due to trying to relax but unacceptable
  • inadequate knee lift
  • flat footed strike
  • foot strike well in front of COM
  • sitting down
  • bent knee

oh and the reason I had on tights, 2 x long sleeve top & jacket is because it is summer!!! :rolleyes:

Auto Reg rating
0

Conditioning

  • = 30 sec rec
    100+200+100++
    100+200+200+100++
    100+200+100++
    100+200+200+100++
    100+200+100++

stretch

Rating
7

didn’t train yesterday as finally managed to get someone to look at my neck and they advised not to. Turns out C3 had popped and T2 compressed along with some other longer standing issues. What was meant to be 10 mins acupuncture ended up being about 40 and then some manipulation. Have another appointment tomorrow.

Auto Reg rating
+6 :cool:

Track
100m @ 15.27 -4.3*
50 mins
200 @ 30.53 -3.8
10 mins
320m approx @ fast relaxed 52.22 was in 800m race in lane 8 so from 800m start to 300m and stayed in lane.

Power clean
60 sec rec
2 x 60, 62, 65, 67

S/set with 90 sec between reps
Squat 3r x 80, 90, 3s x 3r x 100
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
7

  • reckon this was at a flat gust as could feel it drop about where wind meter was. Some of the readings at TJ which was just after 100m and has meter in same place were -8 :eek:

Eased back on squats given chiro work going on and probably needed it anyway.

LOL! Lucky with the wind then! :slight_smile:

Yeah :rolleyes: what I meant was that I reckon the wind was higher for most of the race, certainly the first part as about 50m in (where the meter was) it suddenly dropped a bit, either to a slight lull or it funnelling due to the grandstand.

Auto Reg rating
+2 cool epsom salt baths are definitely the way to go :cool:

Conditioning
3 x 3 x 300 100m walk / 300m walk rec

abs & stretch

Rating
7

That’s right, this session is tough :stuck_out_tongue: is ages since I did it and had forgotten. Pretty much smack on 75% :cool:

clever
http://www.ted.com/talks/rives_on_4_a_m.html

below taken from
http://www.stuff.co.nz/life-style/3179561/All-I-want-for-Christmas-is

[i] The wishlist

Office windows that open.

Numbers on the back of buses so you can see which one you just missed.

Easy-peel tomato paste lids.

House paint that cobwebs won’t stick to.

Permanent, non-painful, affordable hair removal.

Permanent, non-painful, affordable hair replenishment.

Virus-check software that doesn’t make your computer slower than a virus itself would.

Country of origin food labelling.

Summer dresses with sleeves, because not everyone loves their arms.

Shopping trolleys that push themselves.

Car park meters that take $5 notes – especially when the car park costs $5.

International tags on international stories on local news websites.

A diet that works.

Clothes for little girls that don’t look a Barbie monster vomited on them.

Apostrophe training for all s’ign writer’s.

Fuller buses, emptier roads.

[b]Airline cheese wrappers that actually unwrap.

Wheelbarrows that don’t tip over.[/b]

Dog rolls containing products dogs recognise as food.

Cats that don’t bring you gifts in the dead of the night.

Easy-peel CD price stickers.

Sturdier tear-tabs.

Respect for the invisible walls in an open plan office.

Silent air conditioning.

Less information on cereal boxes.

Man deodorant that smells like man instead of toilet cleaner.

The demise of social media experts. What do they do? Who cares?

An end to conversations that involve the phrase “to fix or not to fix” combined with the word “mortgage”.

Short speeches.

Universal acceptance that deodorant is not optional.

Sticky tape that doesn’t stick to itself.

Shoelace ends that never fray.

A ban on the word “inappropriate” – if something is horrible or disgusting, please accord it your full horror and disgust.

News reading, not news banter.

A fast-track resource consent system.

Tomatoes that taste like tomatoes.


Gas station attendants who fill your car and check the water and oil.

Quick-dry nail polish that dries quickly.

A pay rise. The recession is over, what’s your excuse now?

Quieter neighbours.

Quieter neighbours’ dogs.

Bridesmaid’s dresses in any shade but blue. Turquoise, cornflower, azure, teal et al are still blue.

Christmas cards from people who care. Politicians and NZ Post don’t count.

Secretaries who answer the phone. If they don’t have time to answer the phone, they should get a secretary.

A plain-English version of our country’s fiscal policy.

The end of whale-hunting. And having to waste carbon credits chasing whalers around the Southern Ocean.

A decision from the International Cricket Council that Twenty20 cricket is NOT cricket and should be sanctioned by the International Rounders Council.

Distant relatives and family friends to send addresses, correct name spellings and birth-death-marriage updates. In November.

Non-fatal tans.

[b]A ban on the employment of socially challenged 14-year-olds as shop assistants, the lads with the slack jaws and the dead eyes, the ones that cost $2.40 an hour and who employers believe save them money whereas in fact they drive their customers into a frenzy of rage and hatred.

A merrier, Christmassier Christmas! [/b]
[/i]

Auto Reg rating
+2

Grass
2 x 300+80 walkback / 30 mins rec

Power clean
60 sec rec
2s x 1r x 60, 62, 65 :mad:

S/set with 90 sec between reps
Squat 70 x 14, 12, 10, 8, 6
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 & abs

Rating
8

Auto Reg rating
+4

Conditioning

  • = 30 sec rec
    100+200+100++
    100+200+200+100++
    100+200+100++
    100+200+200+100++
    100+200+100++
    100+200+200+100++
    100+200+100++

abs & stretch

Rating
7

trained at 6.45am as have full on day including a chiro visit at noon, a major presentation at 3pm :rolleyes: and family dinner.

Auto Reg rating
+2

Conditioning
grass track, lane 8
7 x 300m slow walk rec
58.45 / 108.76
60.68 / 112.62
59.92 / 115.38
60.83 / 117.19
61.83 / 117.65
62.42 / 117.17
61.64

abs & stretch

Rating
7

Below is from 21 October

[i]Calf has been really good last few days, best for ages :slight_smile:

Decision has been made, I will rest leg and use rowing & biking till next Saturday (31st) and race to see how it goes. If ok and time not too shocking (could it get worse? :rolleyes: ) then I’ll register and race using pre Christmas as SPP, if not then I’ll carry on with the rowing & biking and rest leg till at least mid January to get it right. I’m actually not really fussed either way.[/i]

while my race times haven’t been great I am a long way on from the above and can actually train as I want to. Today’s session was done barefoot and that was unimaginable even 4 weeks ago.

We are away on holiday from this afternoon :cool: spending Christmas with my Mother and then with 8 nights at

http://www.mastersplace.co.nz/

before heading home via the West Coast :slight_smile:

all the best for Christmas and catch you in the New Year.

Back from holiday which was GREAT! :cool: Nice and relaxing with no newspapers, radio, phone calls, internet, and hardly any tv (90 mins total maybe but no news etc) but heaps of training.

26/12
Grass
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
200+100 walkback
20 mins
3 x 100m walkback

27/12
Beach
4 x 10min jog, 5 min walk

28/12
Beach
L+S tempo

29/12
Beach
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
300+100 walkback
30 mins
300+100 walkback

30/12
Beach
L+S tempo

31/12
Beach
7 x 300m 60 sec rec

1/1
Beach
L + S tempo

2/1
Beach
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
1 x 50m 5 mins rec
300m
30 mins
200m

3/1
Beach
L + S tempo

4/1
Beach
7 x 300 60 sec rec

That’s right 10 straight days (13 of last 14) :eek: but no weights and lots of rest. This got me thinking and I will try it over next while. No leg specific …but, but, but … what have I got to lose? :confused: My results have been shit for how long…hmmm…forever and if I find it doesn’t work then I’ll start again. I’ll still do PC’s, Hang Snatchs and plyo’s.

Books read on holiday.
Born to Run
http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

highly recommend, good yarn and easy read. :cool:

Smiley’s People
http://www.amazon.com/Smileys-People-John-Carre/dp/0743455800/ref=sr_1_1?ie=UTF8&s=books&qid=1262666801&sr=1-1

Until now for some reason I have resisted reading Le Carre, it was a mistake. Highly recommend. :cool:

The Court
http://www.amazon.com/Court-Charley-Sloan-Courtroom-Thrillers/dp/0312970277/ref=sr_1_2?ie=UTF8&s=books&qid=1262666741&sr=1-2

ho hum, a filler.

The Book Thief
http://www.amazon.com/Book-Thief-Markus-Zusak/dp/0375842209/ref=sr_1_1?ie=UTF8&s=books&qid=1262666924&sr=1-1

Will definitely be reading more of this guy’s books :cool:

Ordinary Heroes
http://www.amazon.com/Ordinary-Heroes-Scott-Turow/dp/0446617482/ref=sr_1_5?ie=UTF8&s=books&qid=1262667090&sr=1-5

Currently about 1/2 way through this one and ok.

Auto Reg rating
+2

Grass track
2 x 10m blocks walkback
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
1 x 50m blocks 5 min rec
300 + 200 90 sec rec
30 mins
200 + 200 90 sec rec

Power clean
60 sec rec
2s x 1r x 60, 62, 65

Standing DB press
3 min rec
5r x 12, 14
17 x 10r

S/set with 60 sec between reps
Chins 5s x 8r
Dips 5s x 8r

stretch & abs

Rating
8

felt good and strong, was going to do some plyos but R achilles a tad tired.

Auto Reg rating
+4

Conditioning
L + S tempo

abs & stretch

Rating
8

achilles better but still not quite 100%, apart from that feeling really good :cool:

Auto Reg rating
0

Warm up

Hurdles
6 x 10 hurdles overs
6 x 10 hurdles over / under

abs & stretch

Rating
7

decided to have an easy day, achilles close but not quite 100% and despite it being summer it was raining (as last few days have been) and only 10 deg C (50F) :eek::o so trained indoors then had a good foam roller session at home. :cool:

Auto Reg rating
+2

Track
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 5 min rec
300 (49.45) + 200 (31.92) 90 sec rec
35 mins
200 (33.54) + 200 (31.98) 60 sec rec

Power clean
60 sec rec
2s x 1r x 60, 62, 65

bench
3 min rec
5r x 45, 50
60 x 12r

S/set with 60 sec between reps
1 arm db row 32db x 5s x 8r
Incline DB press (palms facing) 22db x 3s x 8r, 1s x 6r, 1s x 5

stretch & abs

Rating
8

Better than yesterday but still not great, low teens C and occasional drizzle. Achilles just about right and not an issue :slight_smile: although I again left out plyos just to be safe. Casual on 1st rep of splits and slight tail for last rep all done with 3 pace walk in. Have 1st 400m of season planned for next Saturday, anything under 65 will be ok.

Auto Reg rating
+2

Hurdles
6 x 10 hurdles overs
6 x 10 hurdles over / under

Conditioning
L + S tempo

abs & stretch

Rating
7