Monday Morning : Gym
Warm-Up : 10min. bike
Squats : 5 x 8 x 70kg
Incline Leg Press : 5 x 8 x 100kg
Chin-Ups : 25, 90s, 15, 90s, 10
Monday Afternoon : Speed Endurance
3 x ( 150 + 120 ) with walk back recovery and 10min. between sets
18.1s, 14.4s, 18.5s, 14.8s, 18.8s, 15.1s
Rest between sets was supposed to be a lot shorter, but I got talking and lost track of time.
Terry
Tuesday Morning : 4km run, 20min. pool work
Legs were very tired. It has been a while since I’ve done a speed endurance session on the track.
Tuesday Afternoon : Tempo
8 x 100m with walk back recovery and 5 min. between sets.
Times probably around the 14s mark.
Wednesday Morning : Gym
Warm-Up : 10min. bike
Chin-Ups : 30, 90s, 15, 90s, 10
Incline Bench Press : 5 x 8 x 60kg
Pec. Deck : 5 x 8 x 70kg
Bicep Extension : 5 x 8 x 10kg
Hammer Curl : 3 x 8 x 15kg
Isometric Prone : 3 x 30s ( i think that’s what it’s called )
Wednesday Afternoon : Hills
5 x 160m hills with walk down recovery
Terry
Thursday Morning : 4km run, 20min. pool work
Thursday Afternoon : Start Session
3 x ( 20m, 30m, 40m ) with walk back recovery and 5min. between sets
1 x 60m
I didn’t feel as fresh as usual, but by the end of the session everything was starting to come together.
Competition this weekend, 100m on Saturday and 200m on Sunday. Just for a bit of fun.
Terry
Friday : Rest
Saturday : NQ Games 100m
Ran a terrible first 50, and didn’t improve much at the end.
Wet and windy. It’s not much fun sprinting in water logged shoes.
Sunday : NQ Games 200m
Start was good, felt strong all the way to the end, but still ran a slow time.
The aim of the weekend was to get some competition practice for my starts, so overall it went reasonably well.
Terry
Unloading this week.
Monday : Rest, all day.
Tuesday Afternoon : Starts
6 x 30m with walk back recovery @ 95%
Went heaps better than the weekends effort.
Terry
Wednesday Morning : Gym
Warm-Up : 10min. bike
Chin-Ups : 3 x 8
Incline Bench Press : 3 x 8 x 60kg
Pec. Deck : 3 x 8 x 70kg
Shoulder Press : 3 x 8 x 30kg
Lat. Pull Down : 3 x 8 x 60kg
Incline Prone : 4 x 30s
Wednesday Afternoon : Pilates
40min. body sculpting
Terry
Thursday Morning : 20min. pool
Thursday Afternoon : Speed Endurance
4 x 150m @ 95% with walk back recovery
19.8s, 19.5s, 19.5s, 19.5s
Friday Morning : Gym
Warm-Up : 10min. bike
Chin-Ups : 3 x 8
Hanging Leg Raises : 4 x 10
Squats : 3 x 8 x 70kg
Incline Leg Press : 3 x 8 x 100kg
Incline Prone : 4 x 30s
Hammer Curl : 3 x 8 x 12.5kg
Tricep Extension : 3 x 8 x 10kg
Friday Afternoon : Tempo
10 x 100m on grass in flats at around 19s
Much easier finishing the week with a tempo workout. I’ll have to look at my program and see if this will be possible every week.
Terry
Monday Afternoon : Gym
Warm-Up : Bike 8min.
Squats : 3 x 8 x 70kg, 2 x 8 x 80kg
Incline Leg Press : 3 x 8 x 100kg, 2 x 8 x 120kg
Chin-Ups : 30, 90s, 15, 90s, 10
Incline Prone : 4 x 30s
Hanging Leg Raises : 2 x 10
Monday Night : Starts
3 x Standing Long Jumps ( best 2.51m )
6 x 40m with walk back recovery
1 x 120m
I missed my gym session in the morning, so tried going straight from gym to track. Legs felt tired during warm-up, but felt great by the end.
Tuesday Morning : 4km run, 20 min. pool
Tuesday Afternoon : Tempo
10 x 100m on grass in flats with 10 x sit-ups and 10 x crunches between sets.
Terry
Terry
Wednesday Morning : Gym
Warm-Up : 8 min. bike
Chin-Ups : 32, 90s, 15, 90s, 10
Pec. Deck : 5 x 8 x 70kg
Incline Bench Press : 5 x 8 x 60kg
Incline Prone : 4 x 30s
Hanging Leg Raises : 2 x 10
Wednesday Afternoon : 40 min. pilates
Terry
Thursday Morning : 4km run + 20min. pool
Thursday Afternoon : Special Endurance
3 x 350m with 5 min. rest recovery
48.7s, 48.4s, 54.9s
The first one felt great, the second o.k, and the third terrible. I was hoping to do 4 reps, but didn’t see any point to the times blowing out even more.
Terry
Friday Morning : Gym
Friday Afternoon : Tempo
3 x ( 200 + 150 + 100 ) with walk back recovery and 5min., between sets.
My left knee is very sore. I’ve been a bit slack with my exercises so I’ll have to get back into them.
Saturday Afternoon : Gym
The track was closed and it was raining, so the gym was my last option.
Sunday Afternoon : Gym
Gym is closed tomorrow, so I did my usual Monday morning workout ( without incline leg press ).
Sunday Night : Strapped my left knee, again. Feels better already.
Terry
Monday Morning : Sleep-In
Monday Afternoon : Starts
3 x standing long jumps ( best 2.54m )
3 x ( 20 + 30 + 40 ) with walk back recovery and 5 min. between sets
1 x 120m from blocks
Tuesday Morning : 4km run, 20min. pool
Tuesday Afternoon : Tempo
2 x ( 150 + 150 + 100 + 100 )
Wednesday Morning : Gym
Warm-Up : 8min. bike
Chin-Ups : 30, 90s, 20, 90s, 10
Crunches : 30, 20, 10
Pec. Deck : 5 x 8 x 70kg
Incline Bench Press : 5 x 8 x 60kg
Tricep extension : 5 x 8 x 10kg
Hammer curl : 5 x 8 x 12.5kg
Wednesday Night : 40min. pilates
Terry
Thursday Morning : Sleep in til 6
Thursday Afternoon : SE
This session was supposed to be 2 x 3 x 300m with 1min. between reps and 5min. between sets. I got through the first 3 as planned, but needed 15min. to get going again, and could only manage 1 more.
42.1, 43.5, 48.7, 48.5
Felt like I was dying. I think this session was a bit difficult to start with. Will make some changes for next week.
Terry
Friday Morning : 4km run, 20min. pool
Friday Afternoon : Tempo
10 x 100m with walk back recovery
Saturday Afternoon : Gym
Warm-Up : 8min. bike
Squats : 5 x 8 x 80kg
Chin-ups : 30, 90s, 15, 90s 10
Crunches : 30, 20, 15
Tricep extension : 5 x 8 x 10kg
Hammer curl : 5 x 8 x 12.5kg
Saturday Night : Speed Endurance
3 x ( 80 + 100 + 120 ) with 4min. between reps
Terry
Monday Morning : Nothing, gym was closed for the day.
Monday Afternoon : Speed
3 x 30 steps runnning 1 step at a time
3 x 30 steps runnning 2 steps at a time
3 x 30 steps jumping 1 step at a time
3 x 30 steps jumping 2 steps at a time
3 x ( 20 + 30 + 40 ) with walk back recovery and 5min. between sets
1 x 120m 14.7s
1 x 150m 18.4s
Tuesday Morning : 4km run + 20min. pool
Tuesday Afternoon : Tempo
10 x 100m on grass with 10 x push-ups and 15 x sit-ups between reps.
Wednesday Morning : Gym
Warm-Up : 7min. bike
Chin-Ups : 30, 90s, 15, 90s, 10
Peck Deck : 5 x 8 x 70kg
Incline Bench Press : 5 x 8 x 60kg
Crunches : 30, 20, 20
Hammer Curl : 5 x 8 x 12.5kg
Terry
Wednesday Afternoon : 20min. pilates ab sculpting
Thursday Morning : Rest
Thursday Afternoon : SE
500m, 5min, 400m, 4min, 300m, 3min, 200m
76s, 60s, 46s, 29s
Felt good, still some trouble with cramps, but nothing serious.
Terry
Friday Morning : 4km run + 20min. pool
Friday Afternoon : Tempo
12 x 100m in flats
Very, very tired. Went to bed at 8.30. What an exciting way to spend Friday night.
Saturday Afternoon : Gym + Track session
Today was supposed to be speed endurance, but I only had 60m of track to work with.
3 x 5 x 50m with walk back recovery.
7min. bike
Chin-Ups : 30, 90s, 15, 90s, 10
Crunches : 5 x 20
Squats : 5 x 8 x 80kg
Hammer Curl : 5 x 8 x 12.5kg
Terry
Monday Morning : Gym
Warm-Up : 7min. bike
Squats : 3 x 8 x 80kg
Chin-Ups : 5 x 8
Crunches : 5 x 20
Hammer Curl : 3 x 8 x 12.5kg
Monday Afternoon : Speed
Standing long jumps x 3 ( best 2.51m )
2 x 3 x 30m from blocks
My left knee is playing up again. Will probably have to start strapping it again.
Terry
Tuesday Morning : Nothing. Had to be at work by 6am
Tuesday Afternoon : Tempo
2 x 6 x 100m in flats with walk back recovery
Sit-Ups : 5 x 20
Wednesday Morning : Gym
Warm-Up : 7min bike
Chin-Ups : 5 x 8
Crunches : 5 x 20
Incline Bench Press : 3 x 8 x 60kg
Hammer Curl : 3 x 8 x 12.5kg
1 Step Lunges : 2 x 10 with 25kg
Wednesday Afternoon : 40min. pilates
My left knee is still sore, but has improved with strapping.
Terry
Thursday Morning : Sleep-in
Thursday Afternoon : SE
350m, 12min. rest, 300m
46.8, 39.4
Felt resonable. Need more of a warm up now as it’s starting to cool down a bit.
Terry