Yep no problem with me doing that and i’m sure
that sometimes that will be the case. I will probably
run a couple of 1000’s also though along the way.
Still looking to go under 60 for the 400 !!
Saturday Evening - 5.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m
60m - 8mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Biceps
Thursday and Friday - Rest Days
Monday Evening - 6.30pm - Indoors
Treadmill Session
10Dips/6DHPullups/Forgot Pushups - 0
3 sets of high knees and bum kicks
2 x strides 60/80m
60m - 7mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
This week is an easier week after a
couple of hard ones.
Wednesday night 90m and 400m
Wednesday Evening - 7pm - Very Wet
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 sets of 24 goosesteps
2 sets of Running A’s
3 x 30m strides
Track Very Wet tonight
90m - 2nd in 11.75
around 25mins later
400m in 63.14 - had to run around 3 or 4
runners as it was a type of novelty race which
i treated as a serious 400 hitout.
around 15mins later -
4 x 200m - av 39s with 78s rests
Very pleased with tonight’s work.
Thursday Evening - 7pm - Indoors
Core Strength/Conditioning
8Dips/5DHPullups/20Pushups
with a set of Medball abs between each.
I stopped training after just one set
tonight as my numbers were well down
and i have no energy. Last night’s racing
at Masters must have really taken it out
of me and i did have a longish day at work
today. I will rest up and hopefully be ready
for my usual Friday session of 60’s etc.
good call 
Friday another longish work day and still
feeling pretty tired so i will leave it again
and see how i feel Saturday.
Saturday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
2 x strides 60/80m
60m - 7mins - 60m - 8mins - 60m
Medball Abs - 5mins various
Monday Evening - 7pm - Indoors
Treadmill Session
11dips/6DHPullups/22Pushups
3 sets of high knees/bum kicks and
Running A’s
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
I feel a little more like i’m back to
normal again energywise.
Tuesday Evening - 7pm - Indoors
Core and General Strength
3 sets of each with 60secs of Medball
abs between each exercise.
Dips 10/8/10
DHPullups 6/5/5
Pushups 20/18/18
Wednesday Evening - 7pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x 30m strides
2 x 4pt practice starts
60m - 3rd in 7.75 (tailwind)
200m as part of a relay - gave it everything
a little while later -
400m in 70secs shutting down the last 30 or
so after running out of steam.
(3 runs in one night is usually too much for me).
Had to walk around a lot and then a little very
slow jogging to flush out my legs which were
very sore after the 400 run.
Saturday Evening - 5.30pm - Cool
3 sets of high knees/bum kicks/goosesteps
and Running A’s
8 x 10m 4pt starts with 90s+ rests
6 mins later -
120m @ 95%
Heavy Bag - 3 x 2mins Rnds
I haven’t done any bag work for a while
and it showed - must do more.
Wednesday Evening - 7pm - Gale force winds
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A’s
3 x 30m strides
2 x 15m 4pt starts
400m - 1st in 64.47 with a horrible headwind
in the back straight which seemed to slow me
to a walk. Not much left into the straight and
stuggled into a slow time - Oh well not much
i could have done about the conditions!
Ran a couple of easy 200’s to flush out the
legs a little.
It’s been a bit of an off week training wise as
i have felt a little tired at times and a headache
on Monday meant that my session was only
5mins of Medball abs.
Thursday Evening - 7.30pm - Indoors
Tempo Session - Treadmill
Warmup 400m slow jogging pace followed
by a set of high knees and bum kicks
1 x 70m strides
200++200++200++
200++200++200++200++
200++200++200
(200s in 40secs/++ = 60secs)
Quite a tough session but felt good soon
afterwards.
Saturday Evening - 6.30pm - Indoors
Treadmill Session
Warmup 400m slow jogging pace followed by
1 x 80m stride
4 x 90secs@4min pace - 90sec rests
Medball Abs 5mins various
Monday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/Running A’s
1 set of goosesteps
3 x 30m strides
2 x 4pt practice starts
1000m Hcp - DNF pulled up at the 800 after
running 36/44/50/51 for the 200m splits. I had
nothing left and couldn’t see the point of
continuing.
About 15 or 20mins later i ran in the 200m
and clocked a reasonable 27.11 after running
out of steam in the straight.
A forgettable night.
a wise choice
Yep! I can run a pretty good 600m but after that
it gets pretty ugly! I wish 600m was an official
distance. Anyway i think back to 60-400 for me.
A few days off plenty of junk food and a freshen
up for a return to more suitable sprint distances.
Sunday Late Afternoon - 3.30pm - Cool
3 sets of high knees and bum kicks
An easy practice start at about 70%
8 x 10m 4pt starts @ 95% - 90sec rests
3 x 15 box jumps - 18inch box
Medball abs - 5mins various