good call 
Friday another longish work day and still
feeling pretty tired so i will leave it again
and see how i feel Saturday.
Saturday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
2 x strides 60/80m
60m - 7mins - 60m - 8mins - 60m
Medball Abs - 5mins various
Monday Evening - 7pm - Indoors
Treadmill Session
11dips/6DHPullups/22Pushups
3 sets of high knees/bum kicks and
Running A’s
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
I feel a little more like i’m back to
normal again energywise.
Tuesday Evening - 7pm - Indoors
Core and General Strength
3 sets of each with 60secs of Medball
abs between each exercise.
Dips 10/8/10
DHPullups 6/5/5
Pushups 20/18/18
Wednesday Evening - 7pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x 30m strides
2 x 4pt practice starts
60m - 3rd in 7.75 (tailwind)
200m as part of a relay - gave it everything
a little while later -
400m in 70secs shutting down the last 30 or
so after running out of steam.
(3 runs in one night is usually too much for me).
Had to walk around a lot and then a little very
slow jogging to flush out my legs which were
very sore after the 400 run.
Saturday Evening - 5.30pm - Cool
3 sets of high knees/bum kicks/goosesteps
and Running A’s
8 x 10m 4pt starts with 90s+ rests
6 mins later -
120m @ 95%
Heavy Bag - 3 x 2mins Rnds
I haven’t done any bag work for a while
and it showed - must do more.
Wednesday Evening - 7pm - Gale force winds
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A’s
3 x 30m strides
2 x 15m 4pt starts
400m - 1st in 64.47 with a horrible headwind
in the back straight which seemed to slow me
to a walk. Not much left into the straight and
stuggled into a slow time - Oh well not much
i could have done about the conditions!
Ran a couple of easy 200’s to flush out the
legs a little.
It’s been a bit of an off week training wise as
i have felt a little tired at times and a headache
on Monday meant that my session was only
5mins of Medball abs.
Thursday Evening - 7.30pm - Indoors
Tempo Session - Treadmill
Warmup 400m slow jogging pace followed
by a set of high knees and bum kicks
1 x 70m strides
200++200++200++
200++200++200++200++
200++200++200
(200s in 40secs/++ = 60secs)
Quite a tough session but felt good soon
afterwards.
Saturday Evening - 6.30pm - Indoors
Treadmill Session
Warmup 400m slow jogging pace followed by
1 x 80m stride
4 x 90secs@4min pace - 90sec rests
Medball Abs 5mins various
Monday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/Running A’s
1 set of goosesteps
3 x 30m strides
2 x 4pt practice starts
1000m Hcp - DNF pulled up at the 800 after
running 36/44/50/51 for the 200m splits. I had
nothing left and couldn’t see the point of
continuing.
About 15 or 20mins later i ran in the 200m
and clocked a reasonable 27.11 after running
out of steam in the straight.
A forgettable night.
a wise choice
Yep! I can run a pretty good 600m but after that
it gets pretty ugly! I wish 600m was an official
distance. Anyway i think back to 60-400 for me.
A few days off plenty of junk food and a freshen
up for a return to more suitable sprint distances.
Sunday Late Afternoon - 3.30pm - Cool
3 sets of high knees and bum kicks
An easy practice start at about 70%
8 x 10m 4pt starts @ 95% - 90sec rests
3 x 15 box jumps - 18inch box
Medball abs - 5mins various
Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups
60m - 7mins - 60m - 7mins - 60m
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides
3 x 15m 4pt practice starts
100m - 2nd in 13.08
about 20mins later -
400m - 2nd in 63.9
400 very slow jogging to flush the legs out.
Reasonably happy with tonight given that my
recent training was more aimed at 1000m
racing. That is now over and back to more
suitable sprint distances for me.
Thursday Evening - 7pm - Indoors
Medball Abs - 5mins various
5 x 25 Air Squats
Friday Evening - 7pm - Indoors
Medball Abs - 5mins various
5 x 25 Air Squats
Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups
1 x 70m strides
60m - 6mins - 60m - 9mins - 60m
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30