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561

Could well be. I did some static stretches today after my run and it was pathetic, only one way it can go :slight_smile:

Fri 29 Dec

Sleep
7 hours

30 mins jog
:cool:

Power clean
2 mins between
3 x 3 x 60
3 x 3 x 62
1s x 3r x 65
1 x 1 x 67
1 x 1 x 70

Superset A 3s x 5r
90 sec between sets
Squats with good depth x 80
Incline DB bench x 27db

Superset A 3s x 5r
90 sec between sets
SLDL x 80
1 arm DB row x 32db

Abs
10 mins x various 30 sec on 30 sec off
prones x 2mins

Stretches
dynamic pre run
static post run

Rating
7

had 5 hours between run and weights.

Well this is my last post here for '06 as we are away on holiday in a couple of hours. I just want to take this opportunity to thank everyone who has helped me and taken an interest this year. I am truly overwhelmed and embarrassed at the time, effort and patience you have shown. I trust you have a safe New Year and I’ll catch you in '07

Regards
John

562

The holiday was great, exactly what was required by all :smiley: We got to do everything we wanted and for the most part the weather was very good. Had a few rainy days (and I mean bucket down rain) in the far North but at least it was never cold.

Read lots and had some excellent family time :slight_smile:

Training was a bit hit and miss :cool: fortunately in Auckland there was a school just around the corner so I used that although the ground wasn’t that flash. Up North had to use the gravel road in so it was moderate hill stuff, did a few 30 minute runs through the bush which was pretty neat. Didn’t do any weight type stuff as usually I was fitting in training before we headed off for the day and we walked HEAPS!!! Often 3 hours but biggest day was around 6 hours total :eek:

Unfortunately I got hit with my first cold in ages (18 months? :confused: ) about a week ago which knocked me for 6, pretty much bed rest for a couple of days. At least they were rainy ones.

Got back late on Tuesday and trained yesterday.

Wed 17 Jan

Sleep
8 hours

been sleeping much more betterer :stuck_out_tongue:

Track
4 x 60 from pushup start 6 mins between

3 x 150 15 mins between

Rating
7

first few reps felt slow but others were better, left watch at home so no times.

Thurs 18 Jan

Sleep
6 hours
wife woke me up at 5 when she went to loo :cool:

Long Hills
15 mins between
78.01
80.25
83.91
85.81

CRAP!!!
Felt slow all the way and struggled for recovery between reps. 24 Dec I did this workout and it was 14.29 sec quicker :eek: (78.5, 78.41, 78.75, 78.03)

Bench
3 mins between
3r x 60, 65, 70, 75

Hang Snatch
60 sec between
5s x 3r x 40

Box squats
60 sec between
5s x 3r x 80

1 Arm DB row
90 sec between
2s x 5r x 27db

Overhead Squat
90 sec between
2s x 5r

will finish later as off to airport for CF seminar :smiley:

EDIT rest of workout

Abs
10 mins 30 sec on 30 off
2 mins prones

Recovery
static stretch

Rating
5

was disappointed but not overly surprised with long hill times. Things have been a bit mesy with holiday and cold hich is pretty uch gone but still lingering. :o

563

Sleep
8 1/2 hours

Was pretty good consdiering they are doing NIGHT roadworks directly outside the place I’m staying at :mad: was going when I arrived at 7pm and when I woke at 2am :eek: and it was bloody noisey :mad: Fortunately I fell asleeep again relatively easily but GC is 3 hours behind NZ so a sleep in till my bodys 8am is still only 5am here :eek:

30 mins continuous run
got my bearings a bit

Rating
6

not bad and not as sore as I thought I may have been from yesterday’s weights session which although nothing too hard was the first one in nearly 3 weeks.

564

just wack the Air-con on, let the noise of that drone out the noise of the road works. Plus it will make you feel more like being at home.

565

John, good to see you had a fun holiday. always good to recharge. Just thought I should tell you I’m not going to dunedin bs meet, as getting up to whanganui would be too tight if I did. :o

566

Thankfully no road works last night, they were further along the road, just the neighbours arguing at 1.30am :rolleyes: :stuck_out_tongue:

Raps thanks for that.

Just got bak from Day 1 of CF seminar, (and a swim :smiley: ) very good and helped clear up a few bits and pieces. Looking forward to day 2. I want the facilities where it was held built in Dunners…the weather would be good too…shit it was hot this afternoon for the practical sessions.

567

Hey John! Enjoy! The swimming, I mean… :stuck_out_tongue:

568

I have :smiley:

Sun 21 Jan

Sleep
9 or so hours (woke up for a while)

5 x speed pick ups (30-20)
walkback recovery

3 x 150 with full recovery

Trained on beach
How could I not feel like training after the seminar :stuck_out_tongue:

Recovery
swim :stuck_out_tongue:

Rating
8.5

could actually feel hips higher and sprinting not just running.

569

Sleep
7 1/2 I think, was awake a few times :rolleyes:

Tempo
+= 30 min rest

100+100+100++
100+200+100+100++
100+100+200+200++
100+200+100+100++
100+100+100++
100+100+100++
100+200+100++
100+100+100++

trained on beach at approx 6.30am was warmer than most summer days we get in Dunners :o

Recovery
swim :smiley:

Rating
7 1/2

Got to get up at 3.30am local time tomorrow to get to airport on time :eek: that’ll be interesting… :rolleyes: worst part is that is 6.30 NZ time so about when I’ll need to be up on Wed for work…whatever that is :stuck_out_tongue:

570

Well I made it home :smiley: …and to work :cool: :stuck_out_tongue:

Wed 24 Jan

Sleep
6 ½ hours

Was a bit late to bed but felt ok in morning though.

Track
all full recovery
3 x

4 x 60 from blocks

2 x flying 100m (50m buildup focussing on bend technique)

Rating
7

Felt pretty slow but to be expected as done so little on track, last 100 run felt better and bend technique was good, much more betterer :smiley:

Am 99.9% sure I will not go to National Masters so will race this weekend and the following then Otago Champs on Feb 17th and 18th which will be the end of my season.

Expectation for this weekend in particular is not high, that isn’t being negative just realistic, will be pleased with anything under 65.

Question for the day
“so what was Captain Hooks name before he lost his hand?” :stuck_out_tongue:

571

Captain Hook -s

572

Do you mean it should be “so what was Captain Hook’s name before he lost his hand?” then you are correct, I missed putting the ’ between the k and s as his surname is Hook not Hooks but if you mean that was his surname pre incident I disagree :stuck_out_tongue:

Thurs 25 Jan

Sleep
7 hours

Tempo

  • = 50m walk
    100+100+100++
    100+200+100+100++
    100+100+200+200++
    100+200+100+100++
    100+100+100++

must be home, it was raining and I trained in tights and a jacket :cool:

Bench
2 mins between
60 x 3, 65 x 3, 70 x 3, 75 x 3

Hang snatch
60 sec between
3 x 3 x 40

Superset with 60 sec between
Chins 3s x 5r
Dips 3s x 5r

Abs
various x 10mins @ 30 sec on 30 sec off
prones x 2 mins

Rating
8.5

Tempo felt good and nothing major at all on weights due to doing so little lately and racing Saturday.

Went out for dinner to celebrate L passing his exams :smiley:

573

hows your snatch form mate? thats one exercise i never got near to mastering so i just ditched it! do you have bumpers and a good bar? you’ve a home gym dont you?

574

Form is nothing special (as evidenced by weights :cool: ) Yeah I have a gym in my garage but not bumpers and bar is basic.

575

this is annoying me mate can u tell me the answer?
also the all blacks wont win this year lol

576

LOL, I don’t know the answer…there is a signwriter in town that puts those sort of things up on their building.

Well if Knuckles Connelly keeps sending home his best players from training camp because they are out of shape for a 3k run then Aus has shit all chance either :stuck_out_tongue: .

Did you get to any of the CF seminars while he was there?

577

Sleep
6 1/2 hours.

Too late to bed, felt ok in the morning though.

Race
400m @ 66.57 :o

I knew it wouldn’t be flash but it was a bit slower than what I expected :cool: Wind didn’t help, was around 4.5 - 5 head on home straight (200m approx 45 mins prior was -4.7).

First 200 felt quite good ( a +5 wind up yer arse helps :stuck_out_tongue: ) and I was actually not too badly placed but died over last 150 (100 in particular). At least bend running was much better :smiley:

rest 45 mins

200m (approx)

was a training run and from mid bend to mid bend using wind along back straight.

Med ball
continuous
30 x round body standing (15 each way)
20 x side of head to straight legs
20 x side to side with knees up
10 x round head on stomach (5 each way)
10 x in & out on stomach
10 x in & out to neck on stomach
30 x side crunch with knee up
20 x behind head to legs apart
30 x round body standing (15 each way)

Abs
10 mins x various 30 sec on 30 off

Static stretch

Recovery
contrast shower

Rating
6

578

Sleep
7 1/2 hours + 1 hour Nana nap in arvo

would have been longer but had to take M to a horse show.

Tempo

  • = 30 sec walk
    100+100+100++
    100+200+100+100++
    100+100+200+200++
    100+200+100+100++
    100+100+100++

really felt benefit of not doing weights yesterday as session went really well. Form feels so much better than pre Christmas, just need to get some guts behind it.

Static stretch

Abs
10 mins various 30 sec on 30 sec off
2 mins x prones

Rating
8.5

579

Sleep
7 1/2 hours

Track
4 x 20-20-20 with full recovery

did these as 20m lead in, then at mark drive arms to hit max speed by next mark then hold for 20m.

rest 10 mins

200 + 200

rest 30 mins

200 + 200

man I’m so far from anything resembling race shape :o

Power clean
60 sec rest
3s x 1r x 60
2s x 1r x 62
2s x 1r x 65

Superset with 2 mins between
Squats 3s x 3r x 80
Standing DB press 3s x 5r x 17

Superset with 1 min between
Incline DB press 3s x 5r x 27db
1 arm db row 3s x 5r x 27db

Abs
10 mins x various

now doing 4 sets in track warm up as well

Static stretch

Contrast shower

Rating
6

easing back into weights. Only have a few more weeks left of season so no point killing myself.

580

200 + 200, how much recovery? Roughly #'s in reps too?

Oi, Where are the running A’s at the end of the workout??