Thursday Evening
A light upper body session plus
Medball Abs - 5mins various
1 x 30 Air Squats
Wednesday Evening - Humid
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
1 x 30m strides
2 x 15m practice starts
1 x 50m strides
300m race - 5th in 43.02
15mins
120m run at 95%
15mins
120m run at 95%
Tuesday Evening
Various upper body exercises plus
Medball abs - 5mins various
2 x Air Squats (30/30)
Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)
Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x 30 Air Squats
Monday Morning
3km run around the lake without
pushing in 16:47
Sunday Evening
Medball Abs - 5mins various
2 x 30 Air Squats
Saturday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
12mins including Medball Abs 5mins
100m run at 95%
2 x 30 Air Squats
Friday Evening
Medball Abs - 5mins various
2 x 30 Air Squats
Friday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs
Thursday Evening
Medball Abs - 5mins various
Air Squats 2 x 30
Wednesday Evening
Knox Masters
Arrived not knowing what was on
the program for the night.
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
1 x 50m strides (a little more effort)
400m Hcp - 4th in 63
Started at 57s and passed around 8
runners to cross the line right on
2:00 in 4th place. Extremely pleased
with the run having not run at all for
15 days and having recovered from a
virus. I did however develop quite a
headache later in the night and into
the next morning.
Tuesday March 9
Medball Abs - 5mins various
Sunday March 7
Medball Abs - 5mins various
Saturday March 6
Medball Abs - 5mins various
Decided on a few days off from training
then caught a virus which knocked me around
for well over a week so no training done
again until Saturday March 6.
Wednesday Feb 24
Various Upper Body Exercises
Medball Abs - 5mins various
Air Squats 2 x 30
Monday Night
3 sets of high knees and bum kicks
1 x 80m strides
100m at 95%
15mins break including Medball Abs
100m at 95%
This weekend i have the Vic Masters
State Championships - I’m entered to
run 400m on Saturday (possible heat
and final) and 400mH on Sunday (final
only). My final tuneup will be a 300m
race on Wednesday night.
Saturday Afternoon
Victorian Masters State Champs
400m - last in 64.74 (best forgotten)
Had to wait around today in very warm
conditions for about 5 hours as the heats
were cancelled due to only 7 entrants.
I guess i could put it down to that for
my shocker today - i don’t know??
I never run well in the heat and the
waiting around didn’t work well either.
I felt really good in the morning when i
arrived there and probably would have
run much better had there been a heat
then and there.
I have to try and recover for the 400mH
tomorrow - we’ll see
Sunday Afternoon
Victorian Masters State Champs
400mHurdles - 1st 78s at my first attempt
at the long hurdles. I was the only runner
in my age group in the race so i collected
the Gold Medal for what it’s worth!!!
I’ll take what i can get - it was bloody
tough (thought i was going to faint at one
point).