Wednesday Evening - 7pm - Very Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks etc
3 x 30m strides
3 x 20m 4pt starts
Trying to keep on the move as it was a
bitterly cold night (which suits me fine by
the way).
400m Hcp - 4th in 62.91 - happy with that!
4 x 200m fast relaxed with around 90s rests
between each.
Thursday Evening - 6pm - Indoors
Core Session
8Dips/5DHPullups/20Pushups
Medball abs - 5mins various
3 x 25 Air Squats
Friday Evening - 6.45 - Cold
Treadmill Speed Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m
3 x 60m @ 12degs 95% (6min rests)
Medball abs 5mins various
2 x 10 GHR
Saturday Evening - 7pm - Cold
Split Run Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
300m - 30s - 160m (fast relaxed/faster)
(would have done 200m for second part
but legs tired from yesterdays speedwork)
Medball abs - 5mins various
3 x 25 Air Squats
Monday Evening - 7pm - Indoors
Treadmill Session
Not sure how much benefit i’ll get from tonight
as i’m very tired today. I shortened the session
to the bare bones to try and put full effort into
just that.
Treadmill set to 12degrees incline for all runs
3 sets of high knees and bum kicks
2 x 60m strides
60m - 6mins - 60m - 6mins - 60m (95% effort).
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30 strides
2 x 15m 4pt starts
60m - 1st in 7.84PB (legs felt very strong)
3 x 200 (twice) relay where i ran the 3rd leg
running very strongly on the second of the
200s in a battle with another runner all the
way down the straight to just get beaten by
an eyelash! (gave him about a 5m start).
2 x 200m fast relaxed with around 90s rest
between. Very very pleased with my form
tonight.
have you given any further thought about signing up for the games??
I would love to compete in it and i haven’t given
up hope just yet but it’s a question of money and
taking at least a week off work. I would want to
enter more events and make it worthwhile.
I think the entry is open until end of July isn’t it?
Thursday Evening - 7pm - Indoors
Core Session
10Dips/6DHPullups/22Pushups
Medball abs 5mins various
The legs are having a rest today!
good work on the pb 
Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x Strides 60/80m
60m - 7mins - 60m - 7mins - 60m
(95%@12degs incline)
Medball Abs - 5mins various
3 x 25 Air Squats
possibly. you’d have to check that…
Saturday Evening - 6pm - Cold
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/faster)
Medball abs - 5mins various
3 x 25 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x 60m strides
60m - 7mins - 60m - 7mins - 60m
Done @ 95% @ 12degrees incline
Medball Abs - 5mins various
3 x 25 Air Squats
hey, let me know when you have a 300m race coming up. I think pete’s keen on having a go at a couple…
01Jul 60/100
08Jul 300/120Hcp
16Jul 200
22Jul 60/3x400 relay
29Jul 300
thanks.
I really wish I was still based in melbourne sometimes. I’m missing the competition… 
Isn’t there a Master’s venue nearby somewhere??
nope. there’s nothing nearby anywhere. they don’t have a regular masters club scene here like they do in melbourne. you basically just turn up for the big meets, as far as I can tell.
athletics in melbourne is much more developed and better organised than in sydney. can you believe I wanted to enter a pro meet here last season and it was cancelled due to lack of numbers! there’s no way that would ever happen with the VAL…
I guess nothing much has changed up there then! i lived in Sydney in the early 80’s and
strangely when it comes to sport, they don’t
get into anything!