Friday Morning : 20min. pool
Friday Afternoon : Tempo
10 x 100m on grass with 30s between reps and 4min. between sets
Feel good physically after my unloading week, but I’m recked mentally after a shocking week at work. Hopefully next week will be better.
Terry
Saturday Afternoon : 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
Tricep Extension : 3 x 8 x 10kg
Monday Morning : Gym
Warm-Up : 7min. bike
Squats : 3 x 8 x 80kg, 2 x 8 x 90kg
Crunches : 5 x 20
Chin-Ups : 30, 90s, 15, 90s, 10
Hammer Curl : 3 x 8 x 12.5kg, 2 x 8 x 15kg
Monday Afternoon : Speed
3 x medicine ball throws
3 x standing long jumps ( best 2.62m pb )
3 x 3 x 30m starts from blocks
2 x 100m with walk in start hand timed at 11.9s and 11.8s
Tuesday Morning : 4km run + 20min. pool
Tuesday Afternoon : Tempo
10 x 100m with walk back recovery on grass
Felt great doing tempo tonight. Rest week last week has really helped.
Terry
Wednesday Morning : Gym
Usual warm-up
Chin-Ups : 30, 90s, 15, 90s, 10
Crunches : 5 x 20
Incline Bench Press : 5 x 8 x 60kg
Pec. Deck : 5 x 8 x 70kg
Hammer Curl : 3 x 8 x 12.5kg, 2 x 8 x 15kg
Tricep Extension : 3 x 8 x 10kg, 2 x 8 x 12.5kg
Wednesday Night : 40min. Pilates
Feeling fairly fresh, so I’m looking forward to a good session of 350s tomorrow night.
Terry
Thursday Morning : Sleep in
Thursday Afternoon : SE
3 x 350m with 5min. between reps
47.5s, 47.6s, 54.3s
The third one felt terrible. It was a jog from start to finish. I was hoping to do 4 reps, but would have been walking if moving at all.
Terry
is it just me or does it seem some of your more speed base times have declined? I noticed a drop in your 300m time since upir first race. I beleive your first unloading or second u/l week was 36.7? and now your back to 39.8?
Hey Zenonth
Thanks for the input. Looking back I realised I haven’t explained my training very well. I’ve been trying to keep my recovery times during GPP to a minimum in the hope of building some lactic tolerance. If my memory is right my first unloading week this cycle inlcuded 1 x 300m, where the more recent recovery week included 1 x 350m followed by 1 x 300m. I’ve never been able to back up very well, which shows each time I do an SE session with less than full recovery. I hope this all makes sense.
Cheers,
Terry
Last Friday Morning : 4km run followed by 20min. pool
Last Friday Afternoon : Tempo ( 10 x 100m in flats )
Saturday : 3 x 150m ( 18.1s, 19.1s, 17.9s ) then,
Squats : 3 x 8 x 80kg + 2 x 8 x 90kg
A few other exercises too, but I can’t remember details.
Monday Morning : Gym
Usual lower body day, with 5 x 8 x 90kg squats
Monday Afternoon : 4 x 100m with walk in start and walk back recovery
Approx. times : 11.0s, 11.6s, 11.5s, 11.4s
I was a couple of metres behind the timer on the first one, but the other were close.
Tuesday Afternoon : Tempo ( 10 x 100m on grass )
Running this session on grass has made a huge difference to my recovery. I’d forgotten how much easier it is running on a good grass track.
Wednesday Morning : Gym
Warm-Up : 7min. bike
Chin-Ups : 30, 90s, 15, 90s, 15
Pec. Deck : 3 x 8 x 70kg, 2 x 8 x 75kg
Incline Bench Press : 5 x 8 x 60kg
Abs : 100
Very tired. I might be getting sick. Will have to ease back a bit.
Terry
Thursday Afternoon : SE
3 x 300m with 4min. rest recovery
39.4s, 40.3s, 43.3s
I haven’t been feeling 100%, so was pretty happy with this session.
Terry
Friday Afternoon : Tempo ( 10 x 100m on grass in flats )
Saturday Afternoon : Speed Endurance
3 x 30 steps running 1 step at a time
3 x 30 steps running 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
5 x 120m with walk back recovery
14.5s. 14.1s, 13.9s, 14.5s, 14.2s
Followed by gym session :
Warm-Up : 5min. bike ( more recovery than anything else )
Squats : 5 x 8 x 90kg
Chin-Ups : 30, 90s, 15, 90s, 10
Hammer Curl : 5 x 8 x 15kg
Monday Morning : Gym as above
Monday Afternoon : 4 x 100m at 100% from blocks with walk lap recovery
Times were around 11.5-11.7s in very gusty conditions
Tuesday Morning : 4km run + 20min. pool
Tuesday Night : Tempo ( 6 x 100m )
Terry
Training has been very consistent lately, but I haven’t had time to write everything down.
Last Wednesday Morning : Gym
Last Thursday Afternoon : 500m, 5min., 400m, 4min., 300m, 3min., 200m
72.5s, 58.4s, 45.4s, 30.1s
Felt slow, but ran the 500m 5s quicker than last time.
Last Friday Morning : 4km run + 20min. pool
Last Friday Afternoon : Tempo ( 10 x 100m on grass in flats )
Last Saturday : Gym followed by 5 x 140m hills with walk down recovery
This week is unloading.
Monday Morning : Gym
Warm-Up : 7min. bike
Squats : 3 x 8 x 90kg
Chin-Ups : 5 x 8
Tricep Extension : 3 x 8 x 12.5kg
Hammer Curl : 3 x 8 x 15kg
Abs : 100
Monday Afternoon : 2 x 8 x 100m in 12.9-15s with 30s between reps and walk lap between sets. Probably did more than I should have, but got caught up training with a group of people.
Terry
Tuesday Morning : Pool 20min.
Tuesday Night : Tempo 8 x 100m in flats
Wednesday Morning : Usual gym session with only 3 sets
Thursday Night : SE
350m 47.9s
7min. break
150m 17.2s
Was supposed to be at around 95%, but I got a bit carried away with the 150. Felt great though.
Cheers,
Terry
Another public holiday on Monday, so the gym was closed, again.
Monday Night : 3 x 4 x 100m with 30s between reps. and walk lap between sets. All times were between 12.2 and 13.2.
Tuesday Morning : 4km run + 20min. pool
Tuesday Afternoon : Tempo
2 x 8 x 100m on grass in flats. All between 17-19s.
Terry
Wednesday Morning : Gym
Warm-Up : 8min. bike
Squats : 3 x 8 x 90kg, 2 x 8 x 100kg
Chin-Ups : 30, 90s, 15, 90s, 15
Hammer Curl : 5 x 8 x 15kg
Tricep Extension : 5 x 8 x 12.5kg
Abs x 60
Terry
Last Thursday Night : SE
350m, 5min., 350m, 5min., 350m
47.7s, 49.7s, 51.6s
I was hoping to get 3 reps under 50s.
Saturday : Usual gym session
Sunday : Speed Endurance
4 x ( 80m walk back 120m ) with 5min. between sets
Monday Morning : Gym
Warm-Up : 8min. bike
Squats : 5 x 8 x 100kg
Chin-Ups : 30, 15, 10
Hip Raises : 2 x 20
Tricep Extension : 5 x 8 x 12.5kg
Hammer Curl : 5 x 8 x 15kg
Monday Night : Speed
2 x 5 x 60m from standing start
Terry
Last Tuesday : 4km run + tempo
Last Wednesday : Gym - Upper Body
Last Thursday : 4 x 400m with 5min. between reps.
Last Friday : 4km run + tempo
Last Saturday : 1 x 120m in 14.5s + gym
Monday Morning : Gym
Warm-Up : 7min. bike
Squats : 5 x 8 x 100kg
Chin-Ups : 30, 15, 10
Hip raises : 2 x 20
Hammer Curl : 5 x 8 x 15kg
Tricep Extension : 5 x 8 x 12.5kg
Monday Afternoon : 2 x 8 x 100m with 30s between reps and walk lap between sets. All times were between 12.8 and 13.7s
Tuesday Morning : 4km run
Tuesday Afternoon : Tempo
2 x 8 x 100m on grass in flats with 30s between reps.
Terry
Wednesday Morning : Gym
Warm-Up : 7min. bike
Chin-Ups : 30, 15, 10
Abs : 5 x 20
Incline Bench Press : 4 x 6 x 70kg
Pec. Deck : 4 x 6 x 80kg
Hammer Curl : 4 x 6 x 17.5kg
Tricep Extension : 4 x 6 x 15kg
Thursday Afternoon : 3 x 300m with 5min. between reps.
38.5s, 40.3s, 42.4s
I haven’t been able to shake that feeling of not being 100% for a couple of weeks. Hopefully unloading next week will get some spring back in my step.
Terry
Monday : Gym and Track
Squats : 3 x 6 x 95kg
Chin-Ups : 3 x 15 with 90s between sets
Leg Raises : 2 x 20
Speed Endurance : 2 x 8 x 100m in around 14s
Tuesday : Tempo
8 x 100m on grass in flats
Thursday : Gym and Track
Incline Bench Press : 3 x 6 x 60kg
Chin-Ups : 3 x 15 with 90s between sets
Pec. Deck : 3 x 6 x 70kg
SE : 1 x 300m @ 95%, 38.4s
Friday : Tempo
8 x 100m on grass in flats
Terry
My unloading week turned into almost 3 weeks break. I’m feeling 100% again, but I’ve got a lot of catching up to do.
Monday 26th July
Morning : Gym
Squats : 4 x 6 x 105kg
Chin-Ups : 30 + 15 + 10
Crunches : 5 x 25
Lunges : 4 x 6 with 25kg
Hammer Curl : 4 x 6 x 17.5kg
Tricep Extension : 4 x 6 x 15.0kg
Afternoon : SE + Strength Endurance
3 x 200m with 7min. rest recovery
24.3s, 24.5s, 25.4s
A Skip at walking speed 60m + 70m + 80m + 90m + 100m
Terry
Training has been all over the place these last few months. I’m back on track now, but have left my run a bit late. The local championships are in 3 weeks.
Recent competition : 300m 36.00s ( pb I think )
Speed Endurance ( training ) : 3 x 150m with 10min. between reps
17.8s, 17.6s, 17.8s
Almost time to taper, so there won’t be much more to report.
Cheers,
Terry
Thursday Night : SE
2 x 300m with 20min. between reps.
37.5s, 38.2s
No competition this weekend, so I’ll spend a bit more time at the gym.
Terry