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!!
Tuesday Evening
15mins Tempo run increasing speed
gradually after 8mins (not fast)
Monday Evening
600m easy jog warmup then
1 x 60m strides
600m - 2mins - 600m (steady pace)
Medball Abs - 5mins
Friday Evening
3mins easy jog warmup then
Then following exercises done like this
20/18/16/14/12/10 with 30secs jog
between each
Air Squats
Alternate Lunges
Hillclimbers
Medball Abs 5mins
Thursday Evening
600m slow jog warmup then
600m - 2mins - 600m (steady pace)
Medball Abs - 5mins
Two weeks of nothing at all then -
Wednesday Evening
Knox masters
4 x 30m easy strides
3 sets of high knees and bum kicks
3 x 20m practice starts
100m race - 2nd in 12.97 (Time???)
a little while later -
800m steady pace run
400m steady pace run
400m steady pace run
(just building up a little fitness again)
Thursday Evening
15min easy run gradually increasing pace
with a sprint home last 150m
Medball Abs - 5mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
1 x single grandstand steps
3 x 15m practice starts
60m - 2nd in ??
400m Hcp 4th in 64s
3 laps steady jog to cooldown
Tuesday Evening
15mins easy run gradually increasing pace
Medball Abs - 5mins
Monday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins
Sunday Evening
15min easy jog gradually increasing pace
Medball Abs - 5mins
Friday Evening
Various Upper body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins
Thursday Evening
15min easy jog on TM
Medball Abs - 5mins
Wednesday Evening
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
800m Hcp ?th in 2:51
A little while later -
800m relaxed jog followed even later by
400m relaxed jog.
Friday Evening
Various Upper Body work then
Air Squats 20/18/16/14/12/10
Lunges 20/18/16/14/12/10
Hillclimbers 32/28/24/20/18/14/10
all these done with 25secs slow jog
between each on the mini-tramp
Medball Abs 5mins various
Sunday Evening
3 sets of high knees and bum kicks
1 x 70m strides
10 x 200m at 70% w/60sec rests
Medball Abs and Hillclimbers - 10mins
Saturday Evening
Various Upper Body followed by
15min run gradually increasing the pace.
Medball Abs and Hillclimbers - 10mins
Friday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins
Thursday Evening
15min easy run gradually increasing pace
with a sprint home last 150m
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
3 x 15m practice starts
60m - 2nd in 8.4
Part of a 3x200x2 relay and my team
came in second
Tuesday Evening
15mins easy run gradually increasing pace
Medball Abs - 5mins
Monday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins
Sunday Evening
15min easy jog gradually increasing pace
Thursday Evening
15mins run at even pace
Medball Abs and Mountain Climbers
Wednesday Evening
4 x 30m easy strides
3 x high knees and bum kicks
1 x 50 strides
3 x 14m practice starts
60m race - 2nd in 8.10
200m race - 2nd in 27.56
a little later
6 x 200m in 38-40 last on in 32
Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers
Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each
Sat/Sun off
Friday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each
Thursday Evening
15min run gradually increasing pace
Medball Abs and Mountain Climbers
Wednesday Evening
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 60m strides
1000m race - 3rd in 3:48
a little later
2 x 400m steady with 10mins rest
Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers
Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each