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.
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
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 
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
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
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
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
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
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 I’m not injured
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 yesterday’s times which were very disappointing I will see how the season goes and if not happy will call it quits forever. I’ll still train as I have been (which I really enjoy) but I can’t be bothered racing with such poor performances as not even my resiliency is that strong. First deadline is Christmas, if I haven’t gone sub 29 and 14 (I can’t believe I even put those!) then that is it…finito.
I understand you’re fed-up John, but if it makes any difference, the wind readings were pretty strong.
Maybe just take a break and regroup?
Rick
John, yes they were which is why I’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.
I’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 isn’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. I’m 48 and can’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?
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
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
Auto Reg rating
+4
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 7
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
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
Races
100m @ 15.24 - 0.8 
felt damn stronger than that and at the time they said the wind gauge wasn’t working and didn’t have a reading. That would make sense as a guy in my race last and this week ran 14.13 -2.7 then this week 14.33 -0.8 Regardless it is still absolute shit!!!
1 hour
200m @ 30.91 - 2.3
45 mins
60m @ 9.36 NWI
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Glute bridge
2 min rec
1s x 8r x 80, 4s x 8r x 90
stretch
Rating
?
Auto Reg rating
+4
abs
Military press
3 min rec
35 x 3, 40 x 3, 45 x 5
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
L Tempo :eek:
Stretch
Rating
9
desperate times call for desperate measures. Over the past 8 months I have been reluctant to run consecutive days due to injury concerns but thought what the heck it can’t get worse, I’ll give that a go. Although I didn’t push it (approx 70%) it was all fine.
Auto Reg rating
+4
Track
2 x 10m 3 point walkback rec
2 x 20m 3 point 2 min rec
2 x 30m 3 point 3 min rec
2 x flying 30’s 5 min rec
150m 3 point 15 minute rec
120m 3 point
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Running A’s
4 x 30m 1 min rec
abs
stretch
Rating
9.9
while maybe not the greatest ever session it was pretty good and most importantly 3 consecutive days running The irony of this situation is that I actually feel great physically :rolleyes:
Auto Reg rating
+4
Track
2 x 10m blocks walkback rec
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
2 x 40m blocks 4 min rec
2 x 50m blocks 5 min rc
3 x flying 30m 6 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
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
5s x 5r X 90
abs & stretch
Rating
8
Auto Reg rating
+4
am
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 35db
Incline DB press 5s x 8r x 25db
pm
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8
well that’s a full week running and it went better than I had expected. The only issues were last night when my L calf got a tad tired near the end and my R wee glute a bit sore but nothing major.