It's still all about me

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474

Weā€™ve been really lucky. :cool: Felt the earthquake but no damage as we are 360k (225m) away. My mother lives in Christchurch and she and her house are fine.

The snow missed us, there was a light bit on the hills but nothing much compared to down South and in Central Otago, both about 2 1/2 away by car.

http://www.stuff.co.nz/national/4143119/Snow-plagues-Southland :eek:

475

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Medium hurdle plyos
4 x 5 hurdles

Med ball & abs

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

stretch

massage

Rating
8

Vid from today at http://www.charliefrancis.com/community/showthread.php?p=241177#post241177

476

Auto Reg rating
+2

am
Conditioning
Rower
7 x 3min on 1 min rec

pm

abs

Bench
3 min rec
55 x 3, 62 x 3, 70 x 6

S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r

stretch

Rating
7

477

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
1 x 50m 3 point 5 minute rec
2 x EFE

Squats
2/3 min rec
warmup 5r x 75

110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,

GM
3 min rec
5s x 8r X 80

abs & stretch

Rating
8

Vid from todayā€™s session at http://www.charliefrancis.com/community/showthread.php?t=22538[/QUOTE]

Currently reading http://www.amazon.com/Smart-Swarm-Understanding-Colonies-Communicating/dp/1583333908

478

Auto Reg rating
+2

Military press
3 min rec
35 x 5, 40 x 3, 45 x 4

S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike 60 mins

abs &Stretch

Rating
8

Daylight saving satrted today :cool:

479

Auto Reg rating
+2 despite going to the dentist :o

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Stair hops
4 x 2 steps

20m plyos
2 x skips
2 x bounds

Med ball & abs

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

stretch

massage

Rating
8

beautiful spring day, had day off work :cool:

480

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 145m blocks 15 min rec

Squats
3 min rec
warmup 5r x 75

work
3s x 8r x 110

Hip thrust
3 min rec
5s x 8r x 80

stretch

Rating
6.5

SE so so, each rep felt a bit better.

481

Auto Reg rating
0

am
Conditioning
Rower
7 x 3min on 1 min rec

pm

abs

Bench
3 min rec
60 x 5, 67 x 3, 75 x 4

S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r x 27db

stretch

Rating
7

482

Auto Reg rating
+4

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x 50m 3 point 5 minute rec

Squats
2/3 min rec
warmup 5r x 75

110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,

GM
3 min rec
5s x 8r X 80

abs & stretch

Rating
9 :cool:

483

Auto Reg rating
+4

Military press
3 min rec
37 x 5, 42 x 3, 47 x 2

S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike 60 mins

abs &Stretch

Rating
8

484

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

20m plyos
2 x hops
2 x skips
2 x bounds

Med ball & abs

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

stretch

Rating
7

Now have a recovery week with no training plan is

Tues - rest
Wed - Full deep massage, contrast shower
Thurs - Foam roller, contrast shower
Fri - Full deep massage, contrast shower
Sat - Warm up only, abs, foam roller, contrast shower
Sun - Foam roller, contrast shower
Mon - Warm up only, abs, hurdles, foam roller, contrast shower
Tues - Foam roller, contrast shower

485

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE 4 minute rec

Squats
2/3 min rec
warmup 5r x 75

110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,

RDL
3 min rec
4s x 5r X 80

abs & stretch

Rating
7

486

Auto Reg rating
+2

am
Conditioning
Rower
7 x 3min on 1 min rec

pm

abs

Bench
3 min rec
52 x 5, 62 x 5, 67 x 8

S/set with 90 sec between sets
1 arm db row 5s x 8r x 35db
Incline DB press 5s x 8r x 25db

stretch

Rating
8

487

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Races
200m @ 30.51 - 2.0 :o
1 hour
100m @ 15.18 - 2.7 :o:o

Squats
3 min rec
warmup 5r x 75

work
3s x 8r x 110

Glute bridge
2 min rec
5s x 8r x 80

stretch

Rating
6.5

disappointed with times but oh well, at least Iā€™m not injured :cool:

488

Auto Reg rating
+2

abs

Military press
3 min rec
32 x 5, 37 x 5, 42 x 7

S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike 60 mins

Stretch

Rating
7

thinking about yesterdayā€™s times which were very disappointing I will see how the season goes and if not happy will call it quits forever. Iā€™ll still train as I have been (which I really enjoy) but I canā€™t be bothered racing with such poor performances as not even my resiliency is that strong. First deadline is Christmas, if I havenā€™t gone sub 29 and 14 (I canā€™t believe I even put those!) then that is itā€¦finito.

489

I understand youā€™re fed-up John, but if it makes any difference, the wind readings were pretty strong.

490

Maybe just take a break and regroup?

Rick

491

John, yes they were which is why Iā€™m not making a decision based solely off that. Waiting till Christmas when I will have competed another 8 times each (it alternates between 100 then 200 and vice versa) is actually pretty generous.

Iā€™m not pissed off or disappointed (past that) just a bit flat and coming to the realization that regardless of what I try I appear to be regressing. That isnā€™t simply due to age as people my age I was competitive with (and beating) are now miles ahead of me.

Rick,
this was my first race after stopping in Feb due to injury in order to come right which health wise I have. If I stop at Christmas (or the end of the season which is still a possibility as Christmas is only the first measurement date) that is it for good. Iā€™m 48 and canā€™t be bothered with the let down my times generally create. 2 weeks ago I was happy as a clam training so I ask myself why not just do that?

492

Auto Reg rating
+2

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Stair hops
2 x 2 stair

20m plyos
2 x hops
2 x skips
2 x bounds

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

abs

stretch

massage

Rating
8.5 :cool:

493

Auto Reg rating
+4

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m blocks walkback rec
3 x 20m blocks 2 min rec
3 x 30m blocks 3 min rec
3 x BFR 6 min rec
1 x 50m blocks 5 min rec
1 x EFE

Squats
2/3 min rec
warmup 5r x 75

110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,

RDL
3 min rec
3s x 8r X 80

abs & stretch

Rating
8