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!!
Thursday Evening - 7pm - Indoors
Medball Abs - 5 x 60s various
Air Squats w/weighted vest + dumbbells
5 x 25
Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Run @ 95% @ 12degs incline
Medball Abs - 5mins various
Weighted Vest Air Squats 2 x 25/
1 x 30
Friday - Rest Day
Monday Evening - 7pm - Indoors
Medball Abs - 5mins various
Air Squats - 3 x 30
I’m having an unload week this week
gotta do it every now and then.
good call
Thursday Evening - 7pm - Indoors
Medball Abs - 5mins various
Air Squats - 5 x 30
Wednesday - Rest Day
Decided against going to Masters for
a change. That’s about only the 3rd
time i’ve missed it in 6 years!!
Tuesday - Rest Day
:eek: impressive.
Monday Evening - 6pm - Cool
Speed Session - Knox Aths Track
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
4 x 10m 4pt starts
4 x 20m 4pt starts
3 x 30m 4pt starts
2 x 40m 4pt starts
Then home for -
Medball Abs - 5mins various
Air Squats 3 x 30
Friday Saturday Sunday - Rest