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.
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.
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.
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.
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
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:
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]
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.