Man, thats freezing weather. Good luck, have fun, and keep relaxed
Whaddya mean? it’s a tropical paradise :rolleyes:
Weather
There is no ‘rainy season’ in Dunedin. Summer temperatures average around 20 degrees Celsius but can reach up to around 30 degrees. In the Winter months, there are occasional snowfalls and frosts but these usually clear during the day, making way for clear, fine, sunny weather conditions. Average temperatures in Dunedin are as follows (degrees Celsius):
Month Average Maximum Average Minimum
January 19.9 11.7
February 20.5 16.0
March 17.6 14.4
April 16.7 8.6
May 12.4 5.6
June 9.1 3.9
July 9.3 2.4
August 12.7 4.3
September 11.2 4.8
October 13.2 6.3
November 16.7 8.1
December 17.5 10.1
How did it go?
Sleep
6 1/2 hours 
Races
400m @ 64.56 PB by 1.31 secs
Well my prediction wasn’t far off 
Conditions were near perfect wind + 1.2 , first 200 was good and last 200 real tough finished and felt like shit, headache and thought I may faint :eek: EXACTLY what I wanted 
at least I didn’t leave anything out there!
rest 40 or so minutes
200m @ 28.54 (wind + 2.4)
VERY pleased with that considering how much 400m took out of me started raining 10 or so minutes before start.
Hang snatch
2 mins rest
30 x 3, 35 x 3, 40 x 3,
3 mins rest
45 x 5s x 3r
Superset with 90 secs between
Snatch grip deads 1s x 5r x 60, 3s x 5r x 90
Standing DB press 1s x 5r x 12db, 3s x 5r x 20db
Tri set with 60 secs between
1 arm db row 3s x 5r x 32db
Bench x 3s x 5r x 65
Bulgarian squat 3s x 5r x 22db
Abs
10 mins various 30 sec on 30 sec off
Prones x 2 mins
Recovery
bath, foam roller and tennis ball later
Rating
9
400m time although a PB wasn’t fantastic but I at least I wasn’t a mile from where I thought I am. Weights were tough and good.
Oops forgot that I weighed myself this morning 78.5kgs (173lbs) :eek: that means in 7 months I have lost not quite 7 kgs (15lbs) :eek: :eek: without any real dieting, needless to say I am looking in better shape which is a big consideration as well
Congrats on the PB, double-congrats on losing the kilos. Pretty soon I reckon you’ll be fit enough to rip into those back-up threshold sessions which will really cut into your pb.
Well done, John! More to come! 
Thanks guys, there is still a long way to go and I’ll be working hard to try and get sub 60. Feel surprisingly good this morning
Sleep
7 hours
20 mins continuous plod 
So Bold you reckon I should be running these easy for recovery or before a tempo session? :eek:
Recovery
bath and foam roller later
Rating
5
would have been lower but at least I achieved the goal of doing it continuous
Sleep
8 solid hours
Track
4 x 100m incl curve finishing at waterjump 300m walk recovery
rest 15 mins
- = 2 mins rest
200 (31.22) + 200 (30.93) = 62.15
rest 30 mins
200 (31.34) + 200 (30.53) = 61.87
very slight wind so did them full lap, lately I have been doing them downwind as it has been so strong :mad: don’t recall a faster total time (123.92) that way so will call this a PB and record it to refer back to. Went a bit harder first 200 and tryed to stay relaxed for 2nd. Was pretty pleased as legs were feeling quite dead before hand. 3 big days
Recovery
split wood, bath, foam roller and tennis ball later
Rating
8.5
Congrats on the Pb and the weightloss man. REally good going. That 60s is only a fine day away for sure…
Although a 64s 400m is disappointing enough with a sub 21s 200m
Thanks, I lost my way for couple of weeks training wise but feel it is back on track now (no pun intended) got a couple of big days next few then will have a rest & recovery week next week before next 400 / 200 when I crank it up agin for a couple of weeks before taper.
Although a 64s 400m is disappointing enough with a sub 21s 200m
DOH! :rolleyes: fixed now…that was my 20m time
Sleep
7 1/2 hours
Track
4 x ins & outs (40-20-20)
8 mins between reps
rest 10 mins
in sequence, walkback recovery
3 x 30m pushup start
3 x 40m 3 point start
3 x 50m falling start
Recovery
bath, roller and tennis ball later
Rating
7.5
trained during the day as have meeting out of town till late.
Fair play mate - you really put a lot of work into recovery with the roller and tennis ball. If only i had such dedication. Do you find it helps much? My low back usually kills me at start of a session so im gonna have to get something sorted for it…
I guess being older I realise I’m not 10 foot tall and bullet proof…well sometimes anyway I have shit all talent so have to rely on consistency of training for any gains so injury prevention is key. As much as I would love to have regular massages I simply cannot justify it.
The foam roller and tennis ball stuff isn’t long maybe 10 -15 minutes on average and usually watching TV.
Thurs 26 Oct
Sleep
6 1/2 hours
Prison Break is on Wednesday nights
On grass in flats
5s continuous with walkback recovery
2 x 80m tire
2 x 100m focus on fast relaxed
Hang Clean
2 mins rest
42 x 3, 50 x 3, 55 x 3
3 mins rest
60 x 5s x 3r
Superset with 90 secs between
Box squat 1s x 5r x 70, 4s x 4r x 95
Incline DB press 1s x 5r x 20db, 4s x 4r x 30db
Tri set with 60 secs between
Dips 3s x 5r
Chins 3s x 5r
SLDL 3s x 5r x 80
Abs
10 mins various 30 sec on 30 sec off
Prones x 2 mins
Rating
8
:eek: that show is just like LOST, drags me in like a sucker every week
and TV3 moved 24 to Saturday fucken night AFTER the shitty movies they put on and replaced it with re fucken runs of House :mad: :mad: that went down like a cup of cold sick at our place!!!
Lol, house is shite imo. 24 is alright, although my main gripe is I never see anyone eating or takin a piss but would not watch it on a saturday. do you guys watch scrubs on wednesdays, now that is a quality show!
The shows I watch / tape when they are on are 24, Scrubs , My name is Earl, Prison Break, Boston Legal, CSI (although will reserve decision on next season ), Alias and Survivor (think that’s the lot). I try and see the news from time to time but probably only see it all the way through about 2 times per week.
Until Survivor started again Sunday and Monday nights were no TV after 7. If C and the kids didn’t watch Coro :rolleyes: then it would be off Tuesday and Thursday nights as well…
What!!! No futurrama?