Monday
Weights
Tuesday
2x2x200m hill w/ jog back and 2.5 b/w sets
27.4, 29.9
27.8, 29.4
27.9, 29.2
Happy on 2 counts - all sub 30 and avg sub 29s. Best result from this session. Worked hard on last rep.
Very pleased with session
Wednesday
Weights
Thursday
1x300/150 w/ 60s
38.6, 17.8
Tried to concentrate on 300 rep. Took off well, was windy the whole way around. But not impressed with time. Happy with 150m time.
Felt very comfortable after session
Friday
Day off
Saturday
400m Comp
48.94
Similar time to last time. So not too displeased.
Came out of blocks better and went a bit quicker first 200-250m. Was very windy first half of race.
Went great to 350, last 50 just absolutely died. Lost about .4 with 50 to go (pulled up next to leader at 350, then i died, he did 48.5).
Speed was good (150,120,90 session helped i think). Not sure if wind had an affect over first half or lost a bit of fitness over xmas with hammy… But speed definently improved
Next comp: in 4 weeks.
Sunday
Some tempo 100m, slow, got the legs moving
Pulled up ok after yesterday. Hamstring fine
Monday
Weights
Tuesday
2x2x200m hill w/ jog back and 2.5 b/w sets
27.4, 29.5
27.2, 29.2
25.5
Had 5 mins before last rep - had to make a pit stop! Stomach been playing up since Sunday. So made pit stop, and just did one flat out rep to finish.
I have noticed calf pain and quad tightness has decreased with easing of leg weights. Feel lighter as well.
Hopefully this transfers to the track
Wednesday
Weights
Thursday
4x300m w/3:30 recovery (walkback)
40.3, 40.9, 41.0, 42.3
Windy
Blew up last 80 odd mtrs of last rep.
Felt good overall
Bit of lactic before last rep. Really set in 2mins after last rep
Friday
Weights
Saturday
350,300,250,200,150,100,80
w/2min
44.6, 37.4, 33.3, 24.5, 18.2, 10.7
Really pleased with the session. Concentrated on getting a good 350m rep out for once. Thought the speed of it may affect the rest of the session, but ploughed through well. Improved on nearly all reps.
Sunday
2x7x100m w/30s 3mins
13.5, 13.9, 13.2, 13.6, 13.2, 13.7, 13.4
12.8, 13.5, 13.2, 13.5, 13.2, 13.5, 12.7
really happy with this, even though track was wet. havent done session for quite a few weeks. was surprised at how it went. really had to hold back some of the reps, felt really comfortable.
Hips felt high, good turn over
Lessening of the leg weights seems to be making a difference (yesterday and today session), big improvement in rep times and how i feel.
Hopefully this improvement in training makes its way to the track
[QUOTE=los]Friday
Weights
Saturday
350,300,250,200,150,100,80
w/2min
44.6, 37.4, 33.3, 24.5, 18.2, 10.7
Really pleased with the session. Concentrated on getting a good 350m rep out for once. Thought the speed of it may affect the rest of the session, but ploughed through well. Improved on nearly all reps.[
If you ran that wo with only 2 min btwn reps. I’d say outstanding. You are ready to run very well. That is a tough wo.
Yeah, 2mins.
Although the 350, 250 and 100 are around 10metres short, but still happy with it. I just run from the same marks all the time - ensure consistency
Monday
Weights
Tuesday
2x2x200m hill w jog back and 2.5mins
27.2, 29.1
26.9, 27.9
Slowly dropping back the reps. Increased speed
Felt good
Wednesday
Weights
Thursday
2x4x150m w/1min and 3min between sets
18.8, 20.3, 19.0, 18.5
18.0, 18.5, 18.3, 18.0
All done in flats.
Felt very comfortable, relaxed, nice knee drive
pleased with session
Friday
Weights
Saturday
300+4x60, 250+3x60, 200+2x60
30-45s between long rep and first 60m. walkback between 60m reps. 5mins b/w last 60m and long rep
35.5 + 4x60m
28.8 + 3x60m
22.2 + 2x60m
surprised at times. tried to work hard on them. concentrated on form. came up well
Sunday
2x5x100m w/ 30s and 3mins
12.7. 12.9, 12.9, 13.0, 12.7
12.4, 12.8, 12.6, 12.9 , 12.4
Dropped the reps by 2 on each set, went a bit quicker overall. Once again concentrated on form, hips high, high knee lift, good turn over.
are these tempo runs?
Yeah, more or less
I began doing them as 2 sets of 5, then up to 3 s ets of 5. SLowly moved to 2 sets of 7. All the time aiming to go faster (avg time) every session. Been doing it for a few months now.
Dropped back down to 2 sets of 5 yesterday leading into some competition soon.
Done on grass, so more of an intensive tempo
Monday
Weights
Tuesday
1x2x200m hill w jog back
2.5mins rest
1x200m hill
26.4, 28.5
24.9
Felt heavy, did a few km walk up and down hills yesterday. Still went well on the hills though
Wednesday
Weights
Legs still recovering a bit
Thursday
300+150
150+150
100+80
80+60
30s between long and short rep, 5 mins between each set. (Had 45s after 300 rep, thought it was a minute)
Took 200m to get into a rhythm on first 300, felt like i was fighting it. But got into rhythm afterwards, felt good.
All done in flats
38.2+18.8
17.3+18.0
11.9+9.7
9.6+7.3
Saturday
300+60,50,40,30
150+60,50,40,30
30s b/w long rep and short rep. walkback b/w short reps. 5min between sets
35.3+60,50,40,30
16.7+60,50,40,30
Done in flats
Sunday
Weights
Tuesday
1x2x200m hill w/ jog back
26.8, 28.4
ive never run in so much rain before. it wasnt raining much when i headed out, it then began to pour, was concerned about slipping over, so was a little cautious. just happy to do the runs!