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
Wednesday Evening
Knox Masters
Have spent most of the time since last
Saturday with very sore legs but finally
came good to be able to race.
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
80m race - 3rd in 10.5
310m in 45s (45s NOSP)
3 x 40m Flat out 5mins rests
Monday Evening
Legs very sore so modified session
Upper Body Exercises - Various
Medball Abs 5mins
3 x 40 Upright leg cycling on P/Tower
100+100+100+100+100+100+100
Run at 75% with 30sec rests
Friday Evening
Cardio/General Fitness
I tried a similar session to the
one i did last Saturday morning.
3 sets of high knees and bum kicks
Air Squats 20/18/16/14/12/10/8/6/4/2
With around 30m run at 75% between
each set and the following sets.
Lunges 20/18/16/14/12/10
Hillclimbers 20/18/16/14/12/10
Medball Abs 5mins (Russian Twists)
A pretty tough session but at about
80% of the intensity of Saturday’s.
Saturday Evening
3 x high knees and bum kicks
1 x 70m easy strides
400m at 75%
2mins rest
300m at 75%
2mins rest
300m at 75%
200m solid walk to cooldown
Tuesday Evening
4km easy run on TM
Sunday Evening
Just done - 2km run (1st k easy then
gradual increase to solid last 400m)
Friday Evening
Easy warmup on mini trampoline then
Sets of 20/18/16/14/12/10 followed between
each by 30secs of jogging on the tramp
90secs between sets
Sets were -
Air Squats
Lunges
Hillclimbers
Then Medball Abs - 5mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks then
2 x single grandstand steps
3 x practice starts
800m Hcp - 2:46 (happy with that)
about 20mins later -
2 x double diagonal grandstand steps
with a few mins between each
Wednesday Evening
Knox Masters
Arrived with a slight headache and
should not have run!
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
60m - 2nd in 8.40
200m Hcp (Scr) 3rd in 27.85
about 15mins later -
400m in 70s for for some extra
training.
After this my headache got much
worse and continued until migraine
status later at home.
(i will not learn!!!)
Monday Evening
3km run easy steady pace
Wednesday Evening
No training since Masters last Wednesday
have had tooth problems and had one
pulled out today and one filled. A little time
to recover and i should be back into it soon.
so that was the cause of the headache last week?
Not really sure John probably some dehydration some lack of sleep who knows! Running with a
headache is clearly not a good move though!!