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

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.

Auto Reg rating

+2

Races

200m @ 29.9 HT NWI

1 hour

100m @ 14.6 HT NWI

45 mins

400m @ 68.89

Med Ball Throws

Backwards x 5

Overhead x 5

1 hop x 6

2 hop x 4

3 hop x 2

Deads

warmup 5r x 80

110 x 2, 3, 5

115 x 2, 3, 5

120 x 2, 3

Glute bridge

2 min rec

5s x 8r x 90

abs & stretch

Rating

8.5

I am now at the I don’t really give a fuck stage. :rolleyes: and am just viewing it all as keeping fit and a bit of socialising.

To the best of my knowledge today was the first ever time they turned the 100 & 200 round due to the wind hence no readings and HT. From LJ it looks like the gusts were from 1.0 to 7.8 with most readings around 4.5-5. Had no intention of running a 400m at all this season but what the hell. Was the first time in 8 months I had run past 200m so took it pretty easy and just tried to stay relaxed. Can’t recall when I last did Deads, certainly 2+ years ago.