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
Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups
60m - 7mins - 60m - 7mins - 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 and goosesteps
3 x 30m strides
3 x 15m 4pt practice starts
100m - 2nd in 13.08
about 20mins later -
400m - 2nd in 63.9
400 very slow jogging to flush the legs out.
Reasonably happy with tonight given that my
recent training was more aimed at 1000m
racing. That is now over and back to more
suitable sprint distances for me.
Thursday Evening - 7pm - Indoors
Medball Abs - 5mins various
5 x 25 Air Squats
Friday Evening - 7pm - Indoors
Medball Abs - 5mins various
5 x 25 Air Squats
Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups
1 x 70m strides
60m - 6mins - 60m - 9mins - 60m
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
1 x 70m strides
60m - 7mins - 60m - 7mins - 60m
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Wednesday Evening - 7pm - Mild/Warm
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x 30m strides
3 x 15m 4pt starts
60m - 1st in 7.62PB !!!
About 20mins later
255m - 35.48 (was a name your own distance
novelty race to finish in 37s but i underestimated
by about 10m or so)
2 x 4pt starts 30/40m
good work on the PB
Thursday Evening - 6.30pm - Indoors
Medball Abs - 5 x 60secs various
Air Squats - 4 x 25/1 x 30
9Dips/6DHPullups/20Pushups
Friday Evening - 7pm - Indoors
Medball Abs - 5 x 60secs various
Air Squats - 4 x 25/1 x 30
Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Air Squats 3 x 30
Monday Evening - 5.45pm - Cool
Speed Session at Knox Track
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30 strides
3 x 10m 4pt starts
2 x 20m 4pt starts
1 x 30m 4pt start
1 x 50m 4pt start
1 x 60m 4pt start
Then at home -
Medball Abs - 5mins various
Air Squats 3 x 30
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m 4pt starts
60m - 3rd in 8.03
about 20mins later
300m Hcp (284m) 3rd in 41.83
30m @ 85%
40m @ 95%
Not quite up there with last week but you
can’t blitz every week!!