Monday Evening - 7pm - Mild
Starts and Accel
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x strides only to about 20m
Practice Starts 8 x 10m working on being as
explosive a possible. (2mins rests)
1 x 25 Air Squats
I decided to do this instead of racing at
Doncaster Masters. The next 2 days will be
37 and 39 degrees Celsius here in Melbourne
and that just doesn’t work for me! I will no
doubt be a mess by Wednesday evening.
Wednesday Evening - 7pm - Warm
Very very hot days today and yesterday and i
think it has affected me (really don’t feel 100%)
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
3 x practice starts
60m - 1st in 8.27 (really is my distance)
120m Hcp (116m) 4th in 15.78 - as usual i trailed
until about 30m out and picked off 4 of the 8 but
the line came too soon. I was 1.34s behind the
winner though which would be around 10m.
That was all as i the heat has amplified the
soreness (felt it yesterday).
Saturday Evening - 7.30pm - Mild
Speedball etc
Speedball 6 x 3min rnds w/60s rests
Heavy Bag 1 x 3min
DL 1 x 3r x 60kgs
Air Squats 1 x 30r
Dead Hang Pullups 1 x 7r
Dips 1 x 8r
Sunday Evening - 6.30pm - Warmish
Speedball etc again
Speedball 6 x 3mins w/60s rests
Heavy Bag 1 x 3mins rest 60s
DL’s 1 x 5r x 60kgs rest 60s
Air Squats 1 x 30r
5mins later -
Dead Hang Pullups 1 x 7r
Dips 1 x 9r
Doncaster Masters tomorrow night
I will race a 150m and possibly a 300H if
there is one.
Monday Evening - 7.30pm - Hot
Doncaster Masters
Warmup 400m slow jogging then
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
Practice starts x 2 (20m/40m)
150m race - 2nd in 20.4
Practice starts 3 x 20m flat out
Very hot day today and couldn’t really expect
too much after spending all day in direct sun.
I have a very hard time with it and tomorrow it
will be 37C again.
Wednesday Evening - 7pm - Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30 strides
3 x Practice starts out to 20m
60m race - 1st in 8.07 - Had to pull out
everything i had to just win this in a three-way
finish by about a foot.
120m Hcp - 5th (-4m so 116m) - time not
reliable.
1km very slow jogging just see how my very
sore groin area would handle it.
Not sure whether it has something to do with
the heat but my injury seems to have taken a
step backwards. Time to get some real help.
nice time in the 60. you must be in decent shape…
Nothing Since Wednesday as i have been too sore.
Sunday Evening - 7pm - Mild
3kms slow jogging around the local streets etc
19.27 so very very slow and easy to gauge how
this type of running would work with my injury.
Wednesday Evening - 7pm - Hot
Temperature today 43C and was still that at
6.30pm tonight.
Warmup (like i needed to !!!) 400m slow jog
2 x high knees and bum kicks
2 x 30m strides
1 x 2.3km easy run as part of a long relay
Got there in somewhere around 14mins so it
was just ambling along and i was chatting with
another runner for most of the way.
It will be something like this for a while now so
i can hopefully get my injury sorted out.
No sprinting for a while.
Well this has been unbelievable! 43C yesterday
and 43C again today with the temperatures at
night not going below about 28.
Friday Evening - 8pm - Hot
3kms down and around the lake and back home
18:47 which was about 40secs better than on
Sunday. Just easy even pace throughout.
You guys are really getting a blast at present. Been to the Tennis?
Ha - I don’t know how they manage it really i don’t !! It’s way too hot to play sport at all let alone at elite level for sheep stations! Someone made the suggestion to put it back a month which makes sense except that murphy’s law would then have it raining for the fortnight i suppose!
Anyway a cooler day today - 37C !!!
Sunday Evening - 7pm - Very Warm
Temperature was still 30C at 7pm and quite
humid.
3kms again around the same lake course and
this time 18:31 so a little quicker again even
though it felt slow (well it is slow!!).
Tuesday Evening - 5.15pm - Warm
Just for something a little different - around the
lake course again for another 3kms - this time
18:21
I’m starting to sound like some mad crazy distance
runner!!!
Friday Evening - 7pm - Warm
5kms around the local streets/paths/tracks
whatever - a very pedestrian 36:27 but at least
i got through it without stopping!
Just for something different - tomorrow is 44C
AGAIN - Don’t know how much more of this i can
take.
are you going to drop by on tuesday night to watch me lose??
it certainly is an amazing run over there. Maybe your cricket team can start using that as an excuse 
Our cricket team doesn’t need ANY outside help to be completely useless - They can do that all by themselves!!
Having Ponting as captain and Clarke as the next one is just going to continue the trend for another 10 years or so also.
Probably won’t get the chance to
Monday Evening - 6.45pm - Cool
At last a nice cool evening to run in (about 18C)
3kms around my local lake course but this time
i was feeling much better so i kept it up to the
mark and ran nice and evenly for a 16:47.
Much better!