I guess nothing much has changed up there then! i lived in Sydney in the early 80’s and
strangely when it comes to sport, they don’t
get into anything!
Melbourne would be the most sports mad city in the world though.
We resemble that comment John !!!
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
1 x 20m practice start
60m - 1st in 7.76PB !!
100m - 1st in 13.5 (a little disappointing but
i am still suffering the after effects of having a
tricky tooth pulled out yesterday and still some
pain in my jaw).
1 x 600m at relaxed pace - 2:16 just for
something different.
Cooldown jog for 300m slow.
Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups
2 x 60m strides
60m - 7mins - 60m - 7mins - 60m
Reduced the session tonight as i’m not
really feeling all that flash as a result
of my teeth problems over the last few
days.
Illawong and Bankstown athletics clubs are running weekly competitions (FAT timing in Illawong) in summer. Illawong also has a weekly winter series.
thankyouthankyouthankyouthankyouthankyou!
I called the president of the illawong club and it seems to be just what I was looking for. next saturday they are starting up a winter T&F program and I’ll be heading along to check it out. it’s a bit of a drive to get there, but that’s no big deal. it’s no further than I used to drive to and from work… 
Just make sure you check the weather forecast for wind directions before you go. The track is very exposed, so there’s not much point in racing there if the wind is blowing in the wrong direction. The direction of the home straight is NNE.
Monday Evening - 7.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x 60m strides
60m - 7mins - 60m - 7mins - 60m
All done at 95% incline set at 12degs
Medball Abs - 5mins various
3 x 25 Air Squats
Still not feeling 100% but got through
it ok.
Tuesday Evening - 6.30pm - Indoors
Core Session
11Dips/6DHPullups/22Pushups
Medball Abs - 5mins various
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
3 x 15m 4pt starts
120m Hcp - 3rd in 15.16(-6m) shut down
considerably with 10 to go as we had the
finish set up 10m past the normal finish
line and i forgot (duh!). May have got 2nd
but would not have caught the winner.
1 x 600m - 1:58 (past 200 in 35, then 400
in 74).
200m slow jog and 100m stride to cooldown.
Thursday Evening - 6pm - Indoors
Core Session
11Dips/8Chinups/22Pushups
Medball - 5mins various
3 x 25 Air Squats
Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/forgot the pushups!
2 x 60m strides
60m - 7mins - 70m - 7mins - 80m
Medball Abs - 5mins various
3 x 25 Air Squats
Saturday Evening - 7pm - Indoors
Treadmill Endurance Session
3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups/5Chinups
2 x 2mins fast relaxed (maybe not so
relaxed) with about 4mins rest between.
Treadmill set at 8 degrees incline.
Sunday Evening - 7pm - Indoors
Core Session
Medball Abs - 5mins various
3 x 25 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
Overall the body feels tired today so i
decided to cut back the volume a little
and leave out the squats.
3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups
2 x strides 60/80m
60m - 15mins - 80m (95% @ 12degs)
Medball abs - 5mins various
Several sets of arm curls (just because)
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
2 x practice starts (15/20m)
200m - 2nd in 26.67 (second fastest ever)
600m - fast relaxed - 1:59
15mins later
400m - fast relaxed kicking home the last
120m - time not recorded but around 70s
A good night’s work.
Saturday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
Medball Abs - 5mins various
3 x 25 Air Squats
I had 8 hours sleep last night which
would be the first time in several
months!
Sunday Evening - 7pm - Indoors
Core Session
10Dips/6DHPullups/22Pushups
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
12dips/6Pullups/23pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
Run @ 95% with incline @ 12 degs
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
Last 2 done with Weighted Vest
Bicep Curls (for purely cosmetic!)