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
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 practice starts
100m - DNF - another runner broke at
the start causing me to hesitate and miss
it by about 2 metres (race wasn’t pulled
up) so i ran to about 60m and pulled out
due to lack of interest.
300m - 44.85 felt awful and was very slow
I ran a fairly easy 90s 400m for something
to to a little later but overall a very crap
night of running. Had a headache that
came on from around 4pm and try as i did,
couldn’t get rid of it.
Saturday Evening - 7pm - Indoors
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
200++200++200++200
++200++200++200
Fast relaxed pace with ++ = 60s
Friday Evening - 7pm - Indoors
Treadmill Session
7Dips/4DHPullups/18Pushups (see how
much strength i lose when i don’t do
these for a while!)
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Reps done at 95%
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
fast relaxed with 60s rests
Monday Evening - 7pm - Indoors
Treadmill Speed Session
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
run at 95%
Didn’t do anything else due to
amount of time available.
Thursday Evening - 6.30pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
Run at 75% w/60s rests
Medball Abs - 5mins various
Deadlifts 2 x 3 x 70kgs (5mins rest)
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m 4pt practice starts
120m Hcp - 1st in 15.32e (114m)
A little later -
6 laps (2400m) slow jogging pace.
Saturday Evening - 7pm - Cool
3km of pretty slow jogging around the
local streets in a rather pedestrian 18:13
Friday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
8Dips/4DHPullups/18Pushups
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Deadlifts 1 x 3 x 70/1 x 4 x 70kgs
Sunday Evening - 7.30pm - Mild
3kms of slow jogging around the local
streets again tonight - 18:03
Medball Abs - 5mins various