Thanks John!
Tuesday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60sec
Wednesday Evening
Warmup 400m slow jogging then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
300m - 1st in 43.84
A nice tune-up run pushing hard from
the 200m and overhauling a couple of
other runners running off big handicaps.
Friday Evening
Medball Abs 10mins
Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins
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).
bugger :o what were the other times like?
Well the winner ran a 55.XX - Even at my best i
would have been lucky to run 4th or 5th
Monday Evening
Various Upper Body Exercises
Medball Abs - 5mins Various
I’m resting the legs until Masters on
Wednesday night. I was going to run
in an 800m race but i think i might
do a 60m and a 200m instead!
Tuesday Evening
Various Upper Body Exercises
Medball Abs - 5mins various
Wednesday Evening
Knox Masters
3 x 40 strides easy
3 sets of high knees and bum kicks
2 x 30m strides quicker
2 x 15m practice starts
60m - 3rd in 8.25
20mins later
200m - 1st in 27.68
Need to add some pure speed
and work on my starts again.
Some hurdles practice work with
4 cones set up to work on getting
the spacing for 3 steps between
each right.
Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins various
2 x 30 Air Squats (weighted vest)
Friday Morning
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs
Friday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 7mins - 60m
Run at 95%
Medball Abs - 5mins various
2 x 30 Air Squats (weighted vest)
Saturday Late Morning
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Air Squats (weighted vest)
Thursday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins
Wednesday Evening
Knox Masters
4 x 40m strides easy
3 sets of high knees and bum kicks
4 x 15 out to 40m practice starts
60m - 2nd 8.1
100m 2nd 13.5
6 or 7 x hurdles practice (4 cones)
Tuesday Evening
Various Upper Body Exercises
Medball Abs 5mins
Monday Evening
Various Upper Body Exercises
Medball Abs 5mins
Friday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 5mins - 40m - 5mins - 40m
run at 95%
2 x 30 Squats with weighted vest
Medball Abs 10mins
Thursday Evening
2 x 30 Squats with weighted vest
DL 1 x 3 x 70kg/1 x 5 x 70kg
Medball Abs 10mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps - fast
2 x 15m practice starts
2 x 20m practice starts
80m - 2nd no time recorded
300m - 3rd in 44.8
3 x 40m flat out
Sunday Afternoon
Approx 3kms in total including
2 Sprints up the Anderson St hill
(about 300m quite steep)
Saturday Afternoon
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Squats with weighted vest
Friday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins
Thursday Evening
Tempo Session
100+100+100+100
+100+100+100+100
+100+100+100+100
Run at 70% - + = 30s
Wednesday Evening
Knox Masters
4 x 30m easy strides
2 x single grandstand steps
2 x 15m practice starts
2 x 25m practice starts
60m - 2nd in 8.16
400m - 2nd in 63.8
4 x 40m mini hcp races against
2 others - run flat out with
around 5mins between each
Monday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 6mins - 40m - 6mins - 40m
Run at 95%
Medball Abs 5mins
Friday Evening
Tempo Session
100+100+100+100
+100+100+100+100
+100+100+100+100
Run at 75% - + = 30s
Medball Abs - 5mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
4 x 20m practice starts
80m race - 2nd in 10.8
about 20mins later -
300m race - 2nd(DH) in 43.5
about 30mins later -
3 x 40m flat out (5mins rests)
Sunday Evening
3 sets of high knees and bum kicks
100+100+100+100+100+100
+100+100+100+100+100+100
Medball abs - 5mins
Saturday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 6mins - 40m - 6mins - 40m
Run at 95%
Medball Abs - 10mins
3 x 30 Weighted Vest Squats
Saturday Morning
50min Cardio Session with
Step Into Life Group Outdoor PT
Mostly leg work and very very
tough session
Friday Evening
3 x 25 Weighted Vest Squats
Medball Abs - 5mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps fast
3 x 20m practice starts
70m race - 3rd in 9.25
about 20mins later
200m as part of a 4 x 200m relay
about 15mins later
3 x 40m run flat out with 5mins rests