Auto Reg rating
+2
S/set with 60 sec between reps
Military press 5s x 8r x 37
Pull ups 5s x 8r
Dips 5s x 8r
Conditioning
20 min jog & L + S tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
8.5 
Auto Reg rating
0
Grass
1 x 10m walkback
1 x 20m 2 mins rec
1 x 30m 3 mins rec
1 x EFE 5 min rec
2s x 180+120 walkback / 25 mins rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
abs
stretch
Rating
8
Auto Reg rating
+2
Track
3 x 10m walkback
3 x 20m 2 mins rec
3 x 30m 3 mins rec
3 x 40m 4 min rec
3 x flying 30 8 min rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
8 x 85, 6 x 97, 4 x 105, 3 x 110, 2 x 117, 1 x 122, 8 x 105
S/set with 60 sec between reps
Incline DB press 5s x 8r x 27db
GM 5s x 8r x 70
1 arm db row 5s x 8r x 37db
abs
stretch
Rating
7.5
Auto Reg rating
+4
Conditioning
20 min jog & 3 x 3 x 300 tempo
abs
stretch
Massage
Rating
8
trained at 6am.
What time do you get up, John? How long before you start training?
Usually I wake about 5.45 but today was 4.30 (was 3.20 yesterday :rolleyes:) got up at 5.30 as one of my rules is not to get up before then.
6 am training isnāt that common but I am flat out at work and could only get a massage at 1pm today and never like to train later the same day. This allowed me to stay and work till 7.30pm.
Auto Reg rating
0
Conditioning
20 min jog & L tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
You are a machine John!
You really are !! Do you feel awake when you get up so early? Or are you cursing life while doing it? 
Maybe Iām trying to ābeat youthā, but sometimes I wish the day came when I would need less sleep, to get more things done. :rolleyes: Were you always like this? :eek:
Iām not a machine at all, I just think I am and at times act like I am ā¦well when Iām not being a shitty prick which was about 3x in the past week. :mad:
Firstly waking at those real early times isnāt by choice and is not something I enjoy, it is stress related due to all the things I have to sort out. I have a 30 minute relaxation audio that I set up beside my bed so if I do wake up I listen to that which helps as otherwise my mind races which drains me. Listening to the audio and even dozing afterwards helps.
Secondly I am usually asleep between 10.15-10.30 so waking at 5.45 ish is 7-7 1/2 hours which isnāt out of the ordinary. Being up after 11pm really knocks me. I went for a period of about 18 months a few years ago where I averaged about 5 1/2 hours, :o that was when I set up the not up before 5.30am rule.
Wednesday (3.20am) was fine, Thursday (4.20) I felt great and that was after I had done work at home from around 9-10.30pm the night before.
Generally I take pretty good care of myself which helps too and I donāt crash and burn so much. I was quite tired last night (Friday) though but I had a good 7 hours sleep (helps as I sorted heaps out at work Thursday & Friday) and will chill a bit today so expect to firing on all cylinders tomorrow
I have always been a morning person and when I was younger and playing competitive golf would routinely play 36 hole in a day tournaments on 6 hours sleep without any issues.
Planning post season just about complete and major thanks to Boldwarrior!
Auto Reg rating
+6 
8.5 hours sleep till 6.50am
Races
100m @ 14.57 -0.4
30 mins
200m @ 29.52 +1.2 best time for 2 years
20 mins
60m 8.97 -0.3 SB by 0.27
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
20 min block, Squats 
70 x 5
100 x 8, 8, 7, 8, 8, 6 = 45
15 min block, Military Press
40 x 6, 5, 5, 4, 4, 3, 3, 4 = 34
15 min block
Pull ups BW x 10, 8, 9, 8, 7 = 42
Glute Bridge 80 x 10, 10, 10, 10 = 50
Dips BW x 10, 10, 10, 9, 8* = 47
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
9.5
absolutely stunning morning, high teens C and sunny with minimal wind. Felt great and will actually see how next week goes as racing on a Sunday again and it might be that I makes Saturday a rest day when not racing :eek: The reason being that it gives me a day to recoup from a busy week. Means I have to do conditioning on a Friday but I expect Iāll be fresher for the speed work on a Sunday than on Saturday.
Races felt miles better and it shows how far Iāve regressed as that 200m although my best for exactly 2 years it is still over a second slower than that time (28.35 +0.6).
Iāve been thinking a fair bit about my weights programme and tried something today which I like ā¦A LOT. Instead of sets and reps I simply allocate time and start my watch on countdown then change the mode to another setting so I have no idea how long gone / left. I then do as many reps (never to failure) and rest as long as I feel is right in that block so it could be 30 sec or 2 or 3 mins, I have no idea. If the rest isnāt enough then the reps drop. It is the ultimate self regulating session. I may even try it with some of my tempo sessions.
As a comparison with what I normally would have done.
The squats were at 70% and Iād have previously done 5s x 8r with 3 mins rec so I did 5 more reps and if we say each set is an average of 30 seconds (but it may be a bit more) that would be about 21.5 minutes probably close to 22 so 5 more reps in 2 minutes less!
The Military Press was about 80% and I would have done 5 x 5 with 3 mins rec which would have taken basically the same 15 minutes. Instead today I did an extra 9 reps!
The circuit would have been 5s x 8r with 1 min between sets so 40 reps in about 22.5 minutes yet today was 2, 10 & 7 reps more in about 7 minutes less! NOTE the last set of dips started after the 15 mins. My rule is if the block ends I must finish that rotation. In the case of the others I finish that set but that never occurred today.
Well done, John!
Thanks, at least its progress!
Mon 14 March
Auto Reg rating
0
Conditioning
L tempo & 20 min jog
abs
stretch
Rating
7
did the tempo āself regulatingā and it was approx 3 minutes less than usual.
Here are some pics of daughter M
Auto Reg rating
+2
Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2
Hills
10 x 10m walkabck rec
2 1/2 mins
10 x 20m walkback rec
5 mins
10 x 30m walkback rec
20 min block, Squats
70 x 5
100 x 8, 8, 8, 6, 7, 7, 5 = 49
15 min block, Bench
72 x 3, 3, 3, 3, 3, 3, 3, 2, 3, 2 = 28
15 min block
1 arm db rows 35db x 8, 8, 8, 8 = 32
GM 75 x 8, 8, 8, 8 = 32
Iron Cross 5 plates x 10, 10, 10, 10* = 40
abs
stretch
Rating
8
started off season training as got the draw for Sunday and it is
9.30am 100m
9.55am 300m
10.15am 60m
now Iām probably more of a morning person than most but stuff that. If there had been a 200m or 400m probably but doesnāt mean that much, would rather train.
HUGE thanks to Bold the offseason is pretty well sorted it will be
mid March to mid July
2 days short speed & weights (includes hills & sleds), 3 days conditioning
Mid July to Mid August
2 days short speed & weights, 1 day conditioning, 1 day L-S (2 x 600 down to 2 x 450m reps) & 1 day long hills
Mid August to mid September
1 day short speed & weights, 1 day conditioning, 1 day S-L (2 x 5 x 60 to 2 x 2 x 150) & weights, 1 day 6 x 200, 1 day sprint ladder
mid September to Mid October
1 day short speed & weights, 1 day conditioning, 3 days race prep (2 x 200+200 & weights, 2 x 240 + 3 x 60, 2 x 150 + 150)
Mid October
start races
Auto Reg rating
0
am
EMS
35 mins hamstring & calves
35 mins ITB
pm
Conditioning
20 min jog & 3 x 3 x 300 tempo
stretch
Rating
7
Auto Reg rating
+2
am
abs
Conditioning
20 min jog & L tempo
stretch
Rating
8
did some analysis of self regulating tempo today as follows
ave 100m rep = 22.63 sec
min 100m rep = 21.65
max 100m rep = 23.43
ave 200m (with turnaround) rep = 48.57 sec
Min 200m rep = 47.09
Max 200m rep = 49.91
ave short rest (previously timed as 30 sec) = 32.29 sec
Min short rest = 24.39
Max short rest = 42.44
Ave long rest (previously timed as 60 sec) = 42.21 sec
Min long rest = 39.14
Max long rest = 44.91
well it was interesting to me
Auto Reg rating
+6
Track
4 x 10m sled walkabck rec
4 x 20m sled 1 min rec
4 x 30m sled 90 sec rec
4 x EFE 4 min rec
Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2
Plyos
Jump onto Pole Vault mats x 5
10 x single / 5 x double stair combo x 5 60 sec rec between comboās
20 min block, Squats
70 x 5
107 x 7, 7, 7, 7, 7, 5, 6 = 46 (7kg more than last week, 1 more rep & 1 more set)
15 min block, Military Press
40 x 5, 5, 4, 4, 3, 4, 3, 2, 3, 2= 35 ((same weight as last week, 1 more rep & 2 more set)
15 min block
Pull ups BW x 10, 10, 8, 8, 8 = 44 (2 more)
Glute Bridge 80 x 10, 10, 10, 10 = 50 (same)
Dips BW x 10, 10, 10, 10, 8 = 48 (1 more but all completed in block which didnāt happen last week)
abs
stretch
EMS
35 mins ITB
Rating
9.5
Auto Reg rating
+6
Hurdles
10 hurdles
6 x walkover
6 x over / under
Conditioning
L tempo & 20 min jog
abs
stretch
massage
Rating
9
tempo time was 16.01.67ā¦ that is just silly as it was comfortable. Will give it a few weeks then add in S as well so I get around 23-24 mins total.
Wed 23 March
Auto Reg rating
-2
Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2
Hills
10 x 10m walkabck rec
3 mins
10 x 20m walkback rec
6 mins
10 x 30m walkback rec
20 min block, Squats
70 x 5
107 x 7s x 7r = 49
15 min block, Bench
72 x 3, 3, 3, 3, 3, 2, 3, 3, 2, 2, 2 (last rep after alarm) = 29
15 min block
1 arm db rows 35db x 4s x 10r = 40
GM 75 x 4s (last set after alarm) x 10r = 40
Iron Cross 5 plates 4s x 10r (last set after alarm) = 40
abs
stretch
EMS
35 mins on ITB
10 mins on hams & calfs
Rating
8.5
Thurs 24 March
Auto Reg rating
+2
am
abs
Conditioning
20 min jog & 3 x 3 x 300 tempo
stretch
Rating
7
Auto Reg rating
+2
abs
Conditioning
20 min jog & L tempo
stretch
Rating
7.5
broke my 5.30am rule as had to help at Nationals and be there at 8 so up at 4.45 (woke then) and strated abs at 5.15am, helps I bought a headlamp last weekend and it is sweet http://www.simplyhike.co.uk/products/Petzl/eLITEPlus.aspx