I lived in Christchurch from ages 11-24 but now live in Dunedin which is about 5 hours south. Why?
good fishing there ey? i’ll be in that. 
Sleep
7 1/2 hours
Track
5 x 100m buildups on a bend.
4 x 150 diagonal jog recovery
tempo @ 25.something
fast 
@ 22.76
tempo @ 27.something
fast @ 22.62
legs felt heavy especially quads, wasn’t helped by being on feet for 2 1/2 hours marshalling at X country earlier in day.
Bench
2 mins rest
52 x 3, 60 x 3, 67 x 3
3 mins rest
75 x 5s x 3r
Hang clean
60 sec rest
37 x 2s x 3r
42 x 2s x 3r
47 x 2s x 3r
55 x 1s x 3r
60 x 1s x 3r
Swiss ball reverse hyper
90 sec rest
3s x 20r
Lateral raises
90 sec rest
12db x 2s x 8r
Overhead squats
90 sec rest
35 x 2s x 5r
Recovery
bath & foam roller
Rating
7
track not brilliant but weights all good. Left hip a bit sore with a dull ache. :o
Sleep
9 hours :eek:
Have been pretty tired last few days and very nearly flagged today but felt a lot better for a good long sleep 
Track
3 mins rest between sets
Med ball dive to mat 2s x 5r
Hills 2s x 5r x 10m
Skips 2 x 50m
Rest 10 mins
Ins & Outs x 3r (40-20-20 with 10 mins rest between)
Rest 15 mins
Testing
Standing 60m @ 8.27 (4.56 & 3.71)
these were timed through gates
Standing Long Jump 2.28m
150m @ 20.53
rest 15 mins
150m @ 21.13 (self timed)
rest 15 m
150m @ 20.97 (self timed)
wasn’t planning on doing the testing but as it was there decided to take advantage of it. Was pretty windy, definitely above legal which was a bugger as last few days have been pretty still
Hang power clean
2 mins rest
45 x 1s x 3r
52 x 1s x 3r
57 x 1s x 3r
Power clean
3 mins rest
65 x 5s x 3r
DE Squat
60 sec rest
60 x 2s x 3r
67 x 2s x 3r
75 x 2s x 3r
87 x 1s x 3r
92 x 1s x 3r
Standing DB press
90 sec rest
17db x 10, 8, 6
Hang Snatch
90 sec rest
40 x 2s x 5r
Lunge
90 sec rest
50 x 2s x 5r
Abs
10 mins various 30 sec on / 30 sec off
2 mins prones
Recovery
Lawns, bath and foam roller later
Rating
9
surprisingly good.
Lookin good! Keep up the progress!
[QUOTE=John]Sleep
9 hours :eek: [QUOTE=John]
Awsome man.
[QUOTE=John]
Testing
Standing 60m @ 8.27 (4.56 & 3.71)
these were timed through gates
[QUOTE=John]
good 1st 30m. Focus on that 0.71 on that 2nd 30m, and things will improve greatly!
Thanks guys.
Agree Bold especially as last season my first 30 was terrible and I have been doing bugger all work on it till recently.
Sleep
8 1/2 hours
HYOOGE sleeps 2 days in a row :eek: what is the world coming to
Tempo
Tempo
- = 30 sec rest
100+100+100++
100+100+200+100++
100+200+200+100++
100+100+200+100++
100+100+100++
Recovery
split wood, bath, foam roller
Rating
9
shit house day weather wise, cold, strong winds and scattered showers. 
Trained later in day and it had improved slightly Was feeling yesterdays workout a bit especially in glutes which is always a good sign for me so took extra long warmup including stretches in front of the fire
Sleep
7 1/2 good hours
Track
300m @ 49.34 (24.49 & 24.85)
rest 15 mins
300m @ 52.23 (26.23 & 26.3)
bloody strong winds …AGAIN :mad: :mad:
legs had nothing and meals were mucked up, hadn’t eaten for 5 hours :eek: due to meetings etc
Box Squats
2 mins rest
70 x 3, 82 x 3, 92 x 3
3 mins rest
100 x 5s x 3r
DE bench
60 sec rest
42 x 2s x 3r
52 x 2s x 3r
57 x 2s x 3r
67 x 1s x 3r
72 x 1s x 3r
Iron Cross
90 sec rest
5 plates x 3s x 12r
SLDL
90 sec rest
80 x 2s x 5r
1 arm db row
37 x 2s x 5r
Rating
5
Didn’t train today as had a 1 day seminar…man I must be losing it :o woke in the morning and thought I did book my flights for today, didn’t I? and then thought Yeah of course I did … brrrrrrrr WRONG!!! got to the electronic check in and no booking :eek: fortunately I could get seats but more $$$$ and now I have the paranoias about other flights and accomodation I am sure I have ‘booked’…dosey prick!!! :rolleyes:
Sleep
6 1/2 hours
Med ball
continuous circuit x 3 all for 5r
Chest pass
Overhead throw
Forward scoop
Backwards scoop
Tempo
- = 30 sec rest
100+100+100++
100+100+200+100++
100+100+200+100++
100+100+100++
Abs
various exercises 10 mins 30 sec on / 30 sec off
Prones x 2 mins
Recovery
bath, foam roller
Rating
7
Rest and test week and have changed it a bit, will do this workout again on Monday and on Saturday do 400m rest 45 mins then 200m then weights.
Figured out about plane tickets I booked quite a few at same time and in my case must have not confirmed it as I have a print out of the page with all the details but no booking reference…silly John :rolleyes:
BIG weekend as we have builders arriving on Monday to start alterations new kitchen , upstairs and deck…yipee. My sister in law and her family are away for another 3 weeks so we are staying there till then so need to move stuff there and clear things out.
Sleep
6 hours
although not as long as I would have liked I have felt quite rested last few days so not too upset
Track
400m @ 64.97 ( 30.77 & 34.27)
this is a training PB and better than last couple on 25 August 66.66 & 25 July 66.12. A slight headwind for last 100m made it even tougher but at least it meant I could get a rhythm going over first 200.
Changed my warmup slightly by adding a set of medball throws (continuous all for 5 reps and walk to collect, chest pass, overhead throw, forward scoop, backward scoop) after drills and before stride outs. Worked well as felt more primed than usual, will carry on with it.
Rest 45 mins
200m @ 28.63
over limit tailwind but nowhere near as strong as last week. Felt good and strong.
Power clean
3mins rest
60 x 3, 65 x1, 70 x 1, 75 x miss
enough height and thought I had it but not quick enough with arms :o
Box Squats
3 mins rest
75 x 3, 85 x 1, 95 x 1, 105 x 1, 115 x miss
Bench
3 mins rest
60 x 3, 70 x 1, 80 x 1, 85 x 1, 90 x miss
weights not brilliant but then was to be a bit expected after that track session.
Abs
10 mins x various exercises 30 sec on/ 30 sec off
2 mins prones
Recovery
contrast shower post workout and will do foam roller and tennis ball work later.
Rating
8
Weighed myself this a.m and was 80.74kg (178lbs) 
Off to pack now
Hmm so we have some data to evaluate and my season starts in 3 weeks.
The data over the last 2 weeks. NOTE wind has affected these a bit but gives some idea.
Session 1 Sept 16
Standing 60m @ 8.27 (4.56 & 3.71)
these were timed through gates
Standing Long Jump 2.28m
150m @ 20.53
rest 15 mins
150m @ 21.13 (self timed)
rest 15 m
150m @ 20.97 (self timed)
Session 2 Sept 23
400m @ 64.97 ( 30.77 & 34.27)
A training PB and better than last couple on 25 August 66.66 & 25 July 66.12. A slight headwind for last 100m made it even tougher but at least it meant I could get a rhythm going over first 200.
rest 45 mins
200m @ 28.63
over limit tailwind but nowhere near as strong as last week. Felt good and strong.
I haven’t run a decent 300m for a few weeks as it has been so windy but PB is 45.97 (23.33 + 22.64) set August 19.
I haven’t done any block work but am not too stressed over it and will start on Wednesday.
I am not planning on peaking for my first race but still want to do well, I think I will probbaly run around 63. I think I still need to work a lot on increasing max speed (gee well done rocket scientist :rolleyes: ) and to some extent will let my races help with some of the endurance. I don’t have the season programme yet but am planning on racing every 2nd Saturday and am sure main meet pre Christmas is late November. I thought for next 2 weeks I would do the same each week as follows
Wed
hill x 10m x 2s x 5
flying 30’s x 4 (30m lead in 10 mins rest between)
push up starts to 30m x 5
blocks to 30 m x 5
150m x 1
+
weights
Thurs
100m into bend finishing at waterjump x 5 with 300m walk recovery
rest 15 mins
200 + 200 (+ = 2 mins rest)
rest 30 mins
200 + 200 (+ = 2 mins rest)
Fri
rest
Sat
hill x 10m x 2s x 5
flying 30’s x 4 (30m lead in 10 mins rest between)
blocks to 10 m x 5
200m
rest 15 mins
200m
+
weights
Sun
tempo (big circuit @ 2200m)
Mon
300m x 1
rest 15 mins
4 x 150m (tempo, fast, tempo, fast)
+
weights
Tues
rest
I moved the tempo to Sunday to enhance recovery for the session I will do on Monday. Previously I had done it more as KK suggests (speed / endurance / tempo) but did this last week and feel I need to be fresher for it.
Comments appreciated.
LOL! Have you thought about doing depth jumps or squat jumps they seem to help. Also stuff like 85m sprint broken into 15m segments @ 90%-100%-90% etc has seemed to help me in the past.
I considered all that but think the plan I have is more appropriate right now.
The 85m suggestion is similar to what I have been doing with the in & outs of 40 - 20 - 20 (build up, max speed, relax and hold) but I think flying 30’s may be better suited. 85m for me is a long time at > 90% and I think 30m will work well. I also want to keep the division between speed development and endurance quite seperate.
looks fine. But i guess you (not specifically you John) can write any program and one guy will win on it and another will lose. It depends a large extent on how much speed you can find for the track sessions, and that depends on how well you recover from the previous session(s). Some folk blow themselves away lifting weights when the energy may be better invested on the track. Might be time to move on from the little hill sprints. Maybe you need to convert that power into your running, therefore sled or tyre tow at some pace on the horizontal may help your conversion from the gym to the track performance.
Thanks for that KK, as always valid points.
With the tire work wold you suggest, 10, 20 or 30m? I thought 20m.
FYI when my season starts I will be cutting the weights back to 2 x pw.
Nope, I would suggest you run a very light sled over about 60 to 80m. The sled resistance should not adversely affect your sprint mechanics, in fact they should enhance the triple-extension power posture.
You gradually build the acceleration and then get into the optimum tall position and keep a steady fast rhythm going for 60m or so. That takes you to about 80m.
You could alternate that sled/tyre work with some 100m buildup runthroughs at around 90% effort to help integrate the feeling of power into your free running. BUt be cautious, don’t overdo it.
Get away from that real short stuff. It’s 400m/200m you’re training for. You dn’t need to be Leonard Scott off the blocks. Jeremy Wariner will do nicely.
Thanks, looks like I’ll need to get a lighter tire as I don’t have a sled and I went for the shorter distance as longer than that with the tire I have does affect sprint mechanics.
Certainly Wariner and I have similar physiques :rolleyes: