Monday Evening - 6pm - Cool
Pyramid Interval Session
Warmup 800m slow jogging pace followed by
800 - 2mins - 800 - 2mins (avg - 5:10 pace)
400 - 90s - 400 - 90s - 400 - 90s (quick relaxed)
200 - 90s - 200 (quicker relaxed)
Cooldown 400m slow jogging pace.
Again something a little different to keep it
interesting!
Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/
Running A’s and block starts.
3 x strides 40/50/60m
400m race - 2nd in 62.64 (PB - 62.09)
200m easy jog
100m Hcp - 2nd in 13.38
3 x 400m quick relaxed (around 82-3s each).
Friday Evening - 6.30pm - Cold
Treadmill Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides (50/70m)
5 x 45s quick relaxed with 90s walk recovery
followed by 400m with last 100 a sprint home.
200m brisk walk to cooldown.
Saturday Evening - 5pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 50/60/70m
200++200++200++
200++200++200+++
400m slow jogging pace to cooldown.
Double posted by mistake
Triple posted by mistake
Monday Evening - 6pm - Cold
Hill Session (150m hill at around 15 degrees)
Warmup around 2kms slow jogging pace then
150+++150+++150+++150+++
150+++150+++150 followed almost immediately
with around 700m slow jogging to cooldown.
This 150s were fast relaxed but pushing a little up
the hill with 90s combination walk/jog recoveries.
Wednesday Evening - 6.30pm - Cold
Knox Masters
I was not well today and wouldn’t have gone
except that i had to open up as i had the keys
to the track etc. Anyway i went and i ran and
i went ok.
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x strides 40/50/60m and a few block starts
300m - 1st in 43.44 (all other runners on inside
staggers)
100m Hcp - 1st off SCR in 13.26
200m walk to cooldown.
Had been suffering with headaches almost all
day so i kept it to a minimum and then went
home early.
I might try and get down there in the next couple of weeks to give you a run for your money. 
what events are coming up??
11 June - 200m and 90m
18 June - 400m Hcp (Trophy night)
25 June - Relay 3 x 200m twice
If necessary i can probably arrange and extra
short sprint sometime in there.
SB:)
Saturday Evening - 6pm - Cool
Tempo/Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides (40/50/60m)
2mins++++2mins++++2mins++++
(2mins of running at a steady pace with 4degs
incline on the treadmill)
300m - fast relaxed pace (6degs incline)
400m slow jogging pace to cooldown.
Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x strides 40/50/60m and a few practice starts
200m - 3rd in 27.46
60m - 2nd in 8.04PB
2 x 300m (56/62) - 45sec walk recovery between.
Not quite sure what’s happening here but i’m not
seeing my last few posts in this thread.
Anyway my last post should read -
60m - 2nd in 8.04 PB (not 1st)
SB:)
Monday Evening - 6.30pm - Cold
Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x strides 40/50/60m
200++200++200++200++
200++200++150++++ (150m done at 95%)
400m of slow jogging to cooldown.
Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x strides 40/50/60m and a few block starts
400m Hcp (Trophy race) - 1st in 60.69 (time incorrect)
200m slow jogging to loosen up after race
600m at steady pace followed around 5 mins later with
300m at a faster pace followed around 5 mins later with
150m at around 93%
A good night but a shame about the time for the 400m
Anyway i’m pretty sure it would have been close to PB.
Wednesday Evening - 6.30pm - Cold and Windy
Knox Masters
I hadn’t run since the previous Wednesday due to
some sort of cold or flu. Now after running in the
relay tonight, it seems to have re-emerged.
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x strides 40/50/60m and also a few block starts.
3 x 200 x 2 relay (my team ran last of the 4 teams)
Thats pretty much all i did for the night as it really
did knock me around doing that.
A little walking and jogging to cooldown and finish.
Monday Evening - 6.30pm - Cold
Interval Session
Warmup 400m slow jogging pace followed by
3 x high knees and bum kicks
3 x strides 40/50/60m
500+++500+++500 (steady state pace)
A brisk walk to cooldown.
I have had around 3 weeks or so of interrupted
training so i need to gradually get into it again.
I’m really not sure quite what’s going on with this
forum - It is just not updating like it is meant to.
Anyway i have temporarily stopped posting here
to my training log. If anyone is interested it is
also maintained here -
http://40somethingathlete.blogspot.com/
SB:)
Ok i’ll try posting again here (fingers crossed)
Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
3 x strides 40/50/60m and some practice starts
200m - 1st in 27.28 (running in outside lane of 5)
200m slow jogging pace to loosen up then -
350m quick relaxed sprinting hard for the last 120m
200m slow jogging pace to loosen up again
2 x 30m practice start accel hard
2 x 40m practice start accel hard
Monday Evening - 6.25 - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 50/70m
200++200++200++200
++200++200++250+++
400m slow jogging to cooldown
A very light week