I was quite surprised by your fade out, especially since you’ve been doing a bit of longer stuff lately. then again, endurance is a very thing different to speed endurance…
Monday Lunchtime - Mild
Warmup a short slow jog followed by
3 sets of high knees and bum kicks
9Dips/5 Dead Hang Pullups/18Pushups
4 or 5 x 20m strides
3 x 10m Pushup starts
5 x 10m 3 Point starts
4 sets of Fast Running A’s (12/16/24/30)
3 x 15 Box Jumps (18")
2 x 12 Sumo Deadlift High Pull w/20kg KB
5 mins of various Medball abs work
Cooldown a short jog to finish
Tuesday Evening - 7pm - Warm
Tempo Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/19Pushups
3 x 20m strides
100+100+100+100+ (each around 19s)
100+100+100+100+
100+100+100+100 (+=30s)
1 x 10 GHR
A little later i will do 5mins of various abs
work with the medball.
Tomorrow night at Masters 100 and 200m
which one(s) will i do ???
both, you duffer!! 
do you think the GHR’s etc left your legs tired?
Could well have done but i do think they gave
me the added confidence to give my best in
the 60 - but who knows?
Wednesday Evening - 7pm - Warmish
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps
2 x 30m strides and 1 pushup start
100m - 1st in 12.80 (blitzed it !!!)
200m - 2nd in 27.23 (much better)
I feel that these times are going to start
to come down from now - I’m back !!
3 x pushup starts
1 x 60m strides to finish.
I was very focused before the 100m and
got a good start and felt that i accelerated
well.
Thursday Evening - 6.15pm - Warm/Humid
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
8Dips/6DHPullups/20Pushups
3 sets of Fast Running A’s
2 x Pushup Starts
3 x 10m 3pt Starts (weighted vest)
2 x 10m 3pt starts
2 x 15 box jumps (18’ w/weighted vest)
1 x 12 squat jumps (weighted vest)
10 mins various abs with medball
1 x 3r x 60kgs DL
1 x 10r x 30kg PP
Wednesdays times make Sundays 200m seem even more strange.
Friday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jog then 100m hard walk.
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups
100+100+100+100+
100+100+100+100+
100+100+100+100 (about 19s w/30s rests)
5mins various abs with medball
Saturday Evening - 6.30pm - Cool
Warmup a short jog
3 sets of high knees/bum kicks/goosesteps
3 x 10m Pushup starts (weighted vest)
2 x 10m Pushup starts
2 x 15 Box Jumps 18" (weighted vest)
1 x 10 Squat Jumps (weighted vest)
A shortened session today due to lack of
time and having managed to pick up some
sort of head cold or flu (marvelous!!)
me too, dammit… :mad:
could be due to fatigue. I just looked and you have trained at some level W, T, F, S, S, M, T, W, T, F, S including 3 meets…phew!
Probably right John - Perhaps i needed a few days
off anyway!
Sunday - Rest
Monday - Rest
Today - Rest
Let’s see if that helps - still have the flu
Wednesday Evening - 7pm - Cool
Knox Masters
Had the Flu or similar all week!
Ok still not 100% but i needed to run anyway!
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
3 x 10m Pushups starts
80m - 2nd in 10.38PB (even with a bad start)
8 x 20m starts - flat out - 2mins rest
2 x EFE (20/20/20) - 2mins rest
Kept it very short and anaerobic tonight so
as not to agravate my cough.
Thursday Evening - 5pm - Mild
Tempo Session
Warmup 400m slow jog then 100m hard walk
3 sets of high knees and bum kicks
8Dips/5DHPullups/18Pushups
12 x 100m @ around 19s w/30s rests
5 mins various medball abs
Saturday Late Arvo - 4pm - Mild
Speed/Power etc
Warmup short jog
3 x high knees/bum kicks/goosesteps
9Dips/6DHPullups/20Pushups
2 x 10m pushup starts (weighted vest)
3 x 10m 3pt starts (weighted vest)
3 x 10m 3pt starts
3 x 15 Box Jumps (18’ - weighted vest)
1 x 12 Squat Jumps (weighted vest)
1 x 12 Squat Jumps
5mins various abs with medball
3 x 30m Hills
Sunday Evening - 6pm - Mild
Tempo Session
Warmup 400m slow jog then 100m hard walk
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
12 x 100m @ 19s w/30s rests
Monday Evening - 5pm - Mild
Speed/Power etc - Knox Track
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x 10m Pushups starts
1 x 15m 3pt start
3 x 22m 3pt start
2 x 30m 4pt start
1 x EFE 20/20/20
All of the above with at least 1min per 10m
rest periods
200m Jog cooldown
3 x 15 Tuck Jumps
2 x 10 Split Squats (using 12" step)
Various Psoas stretching for strength
Tuesday Evening - 7pm - Mild
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
2 x 12 GHR
10mins of various core work including
medball abs and Psoas stretch/strength