Thurs 23 Movember
Sleep
7 hours
warm up / warm down
Fri 24 Movember
Sleep
8 1 /2 real good hours 
Race Modelling
5 x 100 finishing 1/2 way on bend
Rating
8
all good and set for 400m tomorrow and hopefully another PB although wind is expected to get up again which won’t help 
best of luck tomorrow man.
Go neiri an bothar leat!!
Thanks but I needed more than that today. 
Sat 25 Movember
Sleep
6 1/2 shit house broken hours :mad: slept from 10 - 1.30 then awake till 6.30 :eek: and fell asleep till 9.30…GREAT start.
Race
400m @ 67.22 :eek:
so pathetic it isn’t worth getting shitty or depressed about. Wind would have been at least 6.5 :eek: the 200m races 30 mins prior had readings of 3.3, 5.1 and 7.8! and 400m was at least that strong.
For what it is worth I got splits :rolleyes:
15.6
16.7 (32.3)
17.1 (49.4)
17.82 (67.22)
it wasn’t a pure tail on home straight as was coming over right shoulder.
BTW I finished last by 80m all in all a totally satisfying day.
approx 90 minutes later
Long hill @ 93.42
rest 10 mins
Long hill @ 94.02
I think wind was even stronger than in town!
Hang Clean
2 mins rest
42 x 3, 50 x 3, 55 x 3
3 mins rest
62 x 5s x 3r
Superset with 90 secs between
DB push press 3s x 5r x 22db
Snatch grip deads 3s x 5r x 90
Tri set with 60 secs between
Lunges 3s x 5r x 50
Incline DB bench x 3s x 5r x 27db
BOR 3s x 5r x 60
Recovery
bath & foam roller
Rating
3
In wind circumstances as you’ve described it would have been judicious to have aborted the 400m race and opted for something else: perhaps the long jump!
Just viewed it as a training day. If I had more races then I would not have bothered.
For some good news my daughter (she turns 13 on Tuesday) ran a 5 sec PB for 800m today, time was 2.35.32.
Hell, i remember at the 1998 comm games selection trials, they had to cancell the 400m hurdles, the wind kept blowing them over!
Have you ever run some 400’s, and due to the hills on the side, tree placement ect, the wind swirls around. So basically, you are running into a head wind for like 300-400m!!!
The track here can get like that at times as it is set back in the hills. There are times when I’m doing ins & outs and I’ll do 4 reps and need to switch between each rep…even worse is when I get to 1 end and think…hmmm now the wind is coming the other way. :rolleyes:
mate, let’s face it: you shouldve stayed indoors - like your All Blacks mates 
Welsh bastards :mad: 45-10 put it right up 'em
Check out Jason Eaton (far right in jacket and tie) he has a mo not even close to as good as mine but has a mullet and chops going on as well…legendary
That’s quite the 800m time for a 12 year old girl! I’m impressed! Looks like you have a star in the making on your hands. Congrats!
Thanks, she has a bit of talent and the guts to go hard, she got pipped on the line in that race by 0.1 :eek: and basically collapsed. She had been letting the winner get too big a lead the last few races so this time took it to her and they were only ever separated by at most 3m all the way…3rd was about 80m behind.
She does very little training and spends waaay more time riding horses.
Mon 27 Movember
Tempo / endurance
on track in trainers
3 x 3 x 300m
10m walk between reps, 400m walk between sets.
Rating
5
Sleep
7 1/2 hours
Race modeling
5 x 100 with 300 walk recoveries
Hang snatch
90 sec rest
5s x 3r x 40
Circuit x 3s x 5r with 60 sec between sets
Incline DB press x 27db
Chins
Dips
Abs
10 mins x various 30 sec on 30 off
2mins x prones
Rating
7
Nothing too much as racing on Saturday. Have had the last couple of days off as was exhausted
Racing last week was a mistake :o
I’m bring sexy back :rolleyes:
Friday 1 December
Sleep
7 solid hours
warm up / warm down
Has anyone ever told you you looked like the host from “30 Days”??
only you but then I have never heard of 30 Days before. Is it a TV programme? 
Holy cow, look at that!! :eek:
30 days is made by the person who made
“super size me”
Yeah, it was on for a couple seasons over here about a guy doing other people’s lives for 30 days. For example, going and living in prison for 30 days or living as a Muslim for 30 days etc…
He also produced Supersize Me, where he ate nothing but McDonald’s for 30 days. If you haven’t seen it, go try and rent it. Well worth it, you may never eat the stuff again!!
I haven’t seen Supersize me but know what it is about. I can’t recall the last time anyone in our family had Mackers, we occasionally (3-4 times per year ) have home made burgers and pizza about 2 x per year.
FYI the mo is off now
Sleep
5 1/2 absolute crap hours :o :mad:
woke around 4 times as well
Races
400m @ 63.77 PB by 0.65 …and 3.45 sec quicker than last week :rolleyes:
This is THE weirdest result ever. As you can see above I had a crap nights sleep. When I get tired like that my eyes get really dry and sore. My race was at 1.50pm and I from 12.45 to 1.05 I was in my car with the seat back, eyes closed resting my eyes and trying to get some rest. :eek: Never napped but at least my eyes weren’t as sore.
Thankfully I was able to race with the women as the mens race times were from 47.4 to 57.7 but he first 6 ran under 54…too quick for me. It was windy (gee what a surprise :rolleyes: ) probably around 3.5 - 4 but from the opposite direction as last week so had a strong tail down back straight which meant I could get a good rhythm going and I really only felt wind last 120 when it was like hitting a wall. Managed to hang on to place first which is a nice change
rest approx 60 minutes
200m @ 29.63 wind -2.3.
Either we got huge gusts or something is up with the wind readings readings as they were
100m -2.5, -2.7, -5.7, -4.5
200m -2.3, -6.5
Hang Powerclean
rest 2 mins
50 x 3, 55, 3
Power clean
60 x 3
3 mins rest between
65 x 5s x 3r
DE Box squat
60 sec rest
70 x 5s x 3r
Incline db bench
90 sec rest
22db x 12, 10, 8
Overhead squat
90 sec rest
35 x 2s x 5r
Lunge
90 sec rest
50 x 2s x 5r
Abs
10 mins x various 30 sec on 30 sec off
prones x 2 mins
Rating
9
WEIRD!!!
That was my last official 400m race till late January. I have a 100 & 200 in 2 weeks in Timaru and a work 400m on December 20 which will be interesting. As a recap I have had 5 400’s this season with a best of 63.77 and a worst of 67.22. I PBd every 2nd race (1, 3, 5) and dropped my PB by 2.1 secs from March.
Even though I have made a number of mistakes I have learned a lot. I still have a long way to go to sub 60 but am a lot more confident about that than I was a week ago.