Sleep
7 1/2 hours
3 continuous sets with walback recoveries
2r x 60m x skip
2r x 80m x sprint buildups*
2r x 80m x tyrel
- did as a gradual buildup over 25 - 30m to full speed.
Rating
8
to quote KK
By sets 4-6 it starts to get interesting.
Below is from March 20
I weighed myself yesterday morning 85.45kgs (188lbs) @ 5’ 7 1/2". Traditionally Feb-June is my bad time as I relax, get fat and then grumpy as I am outta shape. I am determined this wont happen this year and as much as BF% is more important than weight I aim to be low 80 kgs (or less) mid June. I am confident I can achive that without ‘dieting’…time will tell 
Am pleased (ecstatic?) to say I acheived the goal of not being outta shape Weight is still a bit higher than I think it should be at 84kg (185lbs) this morning but I am feeling great and haven’t ‘dieted’ as such.
Will be interesting to see how trials go over the next few days as I am quietly confident of a good (for me) result 
Thurs 1 June
Sleep
8 glorious hours
warm up, warm down
Recovery
bath
Rating (for what it’s worth)
9.5 
Sleep
7 1/2 hours
Time trials
300m = 51.53 :mad: (predicted 47)
rest 30 mins
150m = 21.47 (predicted 22)
NOTE both self timed from standing start.
Was pretty pissed and surprised at 300m time as felt strong and good. Was a beautiful day and perfect conditions so no excuse there. Only thing was that doing warmup and on last planned stride out about 5th step in I felt a twinge / cramp in right leg up the top of calf in the middle right behind the knee :mad: never had anything there before and it is still a bit sore (4 1/2 hours later), not using that as an excuse.
If nothing else at least it gives me some data to work and plan from.
Power clean
2 mins rest
60 x 3, 65 x 3, 70 x 1, 72 x 1 75 x miss
GRRRR:mad: x infinity not that long ago I was cleaning 75 x 3.
Box squat
3 mins rest
80 x 3, 90 x 3, 100 x 1, 110 x 1, 120 x miss
110 was pretty easy
Bench
70 x 3, 75 x 3, 80 x 1, 85 x 1, 90 x 1
Rating
4
Am away for the weekend to my High School reunion, should be cool as most there I wont have seen for about 25 1/2 years :eek:
Sleep
7 1/2 crappy hours 
Time trials
80m = 11.47 (predicted 11.2)
rest 8 mins
200m = 29.94 :mad: (predicted 29)
self timed from standing start.
Leg had been really sore late Friday and still quite sore on Saturday especially as drove 2 1/2 hours Friday night and another 2 1/2 on Saturday morning. Was feeling a bit better later on Saturday. Slept terribly on Saturday night, left heater on in room and woke up in middle of night hot as hell and feeling a bit dehydrated
Leg wasn’t too bad at the track but still noticeable and a bit sore. Weather was light rain and a breeze (nothing too much). I actually think run helped leg as it is feeling a lot better right now (Mon 5pm).
They say that you learn more from your losses than successes and I have been thinking a fair bit over last few days. As silly as it sounds I simply didn’t run fast enough for my 300 :rolleyes: all others were pretty close to my predictions which wasn’t too bad considering my leg and how drowsey and unmotivated I felt on Sunday.
Difference between my so-so 200m and 300m was 21.59 seconds :eek: I need to run my 300m with a lot faster leg cadence and harder over the first 200m rather than first 50m then maintaining a good rhythm. My stumpy legs and other factors mean I simply can’t run like that, I need to go harder for longer. Will probably change the way I run some of the 300 = 150’s etc and go harder on the 300 than I have been. Certainly I need to change something as that was shite!
right, if I never log out then I can view your log
had a quick read and things look good
that’s a very respectable 80m time
high school reunion go well?
STU
Wondered what happened to you Stu
That 80 along with everything else needs to get a whole lot quicker :mad:
Wed 7 June
Sleep
8 so so hours
Track
3s x 4r x 150m
slow diagonal jog back between reps
10 mins between sets
used
The intensity was not great and neither were the recoveries. On grass surface, the 50-flat (seconds, not years) female 400 runner aimed to do each rep in sub-23sec, the top male aimed at sub-21 and was mostly sub-20 and doing it with a relaxed, powerful rhythm.
So it was Run 150, Jog back diagonal recovery, then Run 150; then diagonal Walk back recovery, and Run 150, diagonal Jog back recovery and then Run 150. (That’s 1 x 4 x 150).
Then we would mostly take 10mins recovery. Some very fit, or very strong endurance types, may prefer to change the recovery details.
But I wasn’t hung-up about it and preferred to make sure that we got 3x4x150 done, all on time, and not finish so wrecked that the next day or two were a writeoff.
as my guide.
I used my 400m time of 65sec and set max as 30 sec (46% of 65sec) did all in under that and most were sub 29 sec. Leg still a bit stiff and sore but not bad enough to miss training.
Recovery
Bath
Rating
7
Sleep
8 hours
Long hills
15 mins rest between reps
350m
86.5
86.67
91.27 - had to move to side of road due to car
89.46
Power clean
120 sec rest
60 x 3, 65 x 3
70 x 5s x 1r
Box squats
90 sec rest
70 x 5s x 3r
Incline db press
90 sec rest
25db x 3s x 12, 10, 8
Overhead squat
90 sec rest
32 x 3s x 5r
Lunges
90 sec rest
50 x 3s x 5r
Abs
5mins 30 sec on, 30 sec rest
prone x 90 sec
Rating
6.5
Stu,
reunion was good although on reflection I would have gone to different things. They had a semi formal night on the Friday and a lot went to that and nothing else. We didn’t get to Christchurch till Saturday morning as stayed with C’s parents who live 1/2 way from here. That said it was good to catch up with those I did
John
just to let you know that I have accepted the teaching job, my employer took it very well that I was leaving 
Working for him until late August and then into teaching, going to get my RFU coaching qualifications sorted out and will be reffing midweek games too!
Aim is to make development panel by February/March 2007. That will make me level 7, level 5 is a national ref and could possibley be a panel ref (up to division 1, all first team stuff)
I have a very exciting year ahead, my aerobic and anaerobic training will become much more important over the summer, the higher the level the fitter the players.
looking forward to a weekend of rugby, NZ v IRE, SA v Scot and Aus v england. NO FOOTBALL in my house.
STU
STU
Great news re the job
Your reffing sure is on the fast track, pity RWC2011 is probabaly a bit too close, you could have kipped in our spare room mind you they need to sort out what is happening with Carisbrook first although I understand all is announced next week if what I hear is happening it should be good
Southern Hemisphere to win all those games
No surprise no football at your place, Poms will get knocked out in 1/4s or semis
Sleep
8 hours
Track
5 x 200m with 2 mins between reps
all in 34 - 35 sec except last rep which was 35.4. I got this from
…the 5x200m in 23sec. that’s not a fast time for a 45sec 400man. But he’ll be hurting after the third rep in 23-something with 2min recoveries between reps.
23 is 51% of 45 so using 65 sec I got 33.15…so why not use that dumb ass? :eek:… well the differential between 200’s in a 400 for a 45 sec runner is waaaay less than in my case which is around 8 secs hence why I settled on 35. I was also still a bit tight and sore from Thursday’s workout and the 35 sec appeared worked fine
Box Squat
120 sec rest
75 x 3, 90 x 3
105 x 5s x 1r
Pendlay rows
90 sec rest
70 x 5s x 3r
Iron cross
90 sec rest
5 plates x 3s x 12r
Snatch grip deads
90 sec rest
95 x 3s x 5r
Overhead DB press
90 sec rest
17db x 3s x 8, 8, 7
abs
7 mins 30 sec on, 30 sec off
Prone x 120 sec
Recovery
will have bath later
Rating
8
Sleep
7 hours + 1 hour nanna nap in arvo
Lomg hills
15 mins rest
350m x
88.94
89.44
??? pressed wrong button and wiped time :mad:
Planned on 4 but set upper limit at 90 secs. Although I accidently wiped the 3rd rep I have no doubt it would have been over that as it felt pretty messy It was dark, raining and cold (4deg c :eek: ) … the joys of winter training in Dunners :rolleyes:
Have slight cold symptoms (I don’t actually get ill I just get the symptoms ) so will keep an eye on things over next few days.
Recovery
bath
Rating
6
Sleep
8 hours
Bench
120 sec rest
72 x 3, 77 x 3
82 x 5s x 1r
Hang snatch
90 sec rest
40 x 5s x 3r
GM
90 sec rest
60 x 3s x 8r
Chins
90 sec rest
3s x 5r
Olympic squat / behind neck press combo
90 sec rest
40 x 3s x 6r
Abs
5 mins 30 sec on / s0 sec off
would have done more but had to take L to karate
Tempo
- = 30 sec rest
100+100+100++
100+100+200+100++
100+200+200+100++
100+100+200+100++
100+100+100++
Rating
6.5
cold and wet again at least we haven’t been affected like other parts of NZ. There was a HUGE power cut in Auckland that has been estimated to have cost $50m :eek: there is snow all around the South Island with power down.
It is sleeting outside here this (Tuesday) morning at least it’s a rest day
Bloody weather!
How long do the weight sessions take you, John? Just curious…
Weight sessions take 45-50 minutes from go to whoa.
Not training last few days due to my cold :mad: it isn’t too bad so will do some training probably Friday Saturday and Monday depending on how I feel at the time. I don’t want to end up out of action for 2-3 weeks as I have done too much.
Below is a satellite pic of the South Island …a bit of snow :eek:
awesome pic there John. NZ is supposed to be an awesome place. After watching LOTR i made my mind up to get there at some stage…
Ye stole it from us there last weekend in the rugby. We sooo deserved to win. i reckon our first ever win vs the All blacks is coming soon. I dont think its gonna happen in this series though.
Be careful with the “behind the neck press” Very tough on the rotator cuffs especially bringing the weight down to the shoulders.
Hope the weather improves for you soon.
We’re in the middle of a heatwave 
re cold ; i went to Christchurch for the 1974 Comm Games which by the way were so fantastic…but it was in late January and supposed to be summer. But for a couple of days there was a wind blowing from the south and man it was frigid. I('ve never felt such bone-chilling cold.
wish I had a $ for everyone who said that
I have a pic of my son in some of the gear from LOTR I’ll post later. Our next door neighbour got given it as he worked as a farrier on the movies.
You guys gotta wait a bit longer for that win, ABs just won 2nd test
KK, you were in ChCh in 74? 
Were you watching as I couldn’t see your name listed as a competitor.
As for being cold…man up :eek: you’d have found it faaaar worse today…shit it was cold at the track normally I do speed work in a T shirt or long sleeve T but today had on a long sleeve T and a top :eek:
Sat 17 June
Sleep
8 solid hours
Track
2s x 4r x 150m
diagonal slow jog between reps 10 mins between sets
all under 28 but a decent tailwind. Considered doing 3 sets but still getting over finish of my cold. Will do some weights and tempo tomorrow then have Mon & Tues off before back into it again on Wed.
Rating
7
Welcome back!
Thanks
Sleep
7 1/2 hours
Hang snatch
90 sec rest
40 x 5s x 3r
Box squats
90 sec rest
90 x 5 x 5
Bench
90 sec rest
75 x 2s x 5r, 1s x 4r
70 x 2s x 5r
Abs
5 mins 30sec on, 30 sec off
Prones x 120 sec
Rating
7
Had planned on doing tempo but it pretty much rained all day and was around 4 degrees, given still have a bit of cold decided not to.