Training journal of Chris30

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421

Couple of tweaks to the program… (GPP)

Focus is on dynamic strength and overal fitness. Going to run 60 and 200 indoors.

1 - SE-2
2 - weights/core (lower body but not CNS intensive)
3 - Strength End circuit (upper body but not CNS intensive)
4 - Speed/plyos
5 - Extensive Tempo
6 - Tows
7 - Rest

1 - SE-2
warmup/dynamic stretching/drills/
3 x 20 meter alt leg bounds
300/200/200 with 3 minutes rest
6 minutes rest
200/100/100 with 90 seconds rest
cooldown 6 x 100 strides on grass, 1 lap jog and stretching

2 - weights
10 minute warmup on bike
3 sets squats or deadlifts
3 x (lying ham curls, extensions, calf raise)
3 sets situps
3 sets pulldowns
3 sets hypers

3 - Strength Endurance circuit
warmup on bike
4 x (pushups (20), situps (40), floppyfish (15)) with no rest between reps or sets
cooldown

4 - Speed Endurance/plyos
warmup - (1km jog, stretching, drills)
6 x 80 with 6 minutes rest between reps
3 x 20 meter alt leg bounds
cooldown

5 - Ext Tempo
warmup (1Km jog, dynamic stretching, drills, strides)
10 x 100m with walkback recovery
cooldown

6 - Tows
1km jog, stretching drills
5 x 20 second tows
3 x running arms for 30 seconds
cooldown

7 - REST

422

Recovery workout:

15 minutes on bike alternating 30 seconds at 120-130rpm and 30 seconds at 80rpm (was very easy)

4 sets hanging leg raises
4 sets incline situps
3 sets pulldowns
6 x 20 meter A’s
6 x 20 meter B’s
6 x 20 meter C’s
3 sets lungewalk
12 minutes on treadmill
stretching

nice workout, legs feel pretty good :slight_smile:

423

still too sore for speed so hit tempo instead

1km jog
dynamic stretching, drills
10 x 150 with walkback recovery
1km jog home

Felt good, really loosened up the legs. The weather was shite (windy and raining) but it was nice to be outside running on the damp grass

Cheers,
Chris

424

upper body circuit

Calves are still a little sore and the weather was sucking again so I did circuits while my wife did pilates.

5 x [pushups (20), situps (40), floppy fish (20)] with no rest between sets
10 minutes on bike cooldown

Great workout, excellent lactic acid buildup in the upper body.

Going to do plyos, accels and weights tomorrow.

cheers,
Chris

425

Too tired today offsite meetings all afternoon so I took the day off training.

Going to hit speed/accels tomorrow.

Cheers,
Chris

426

Speed/plyos

Did speed tonight and it was great
warmup 1km jog
stretching (dynamic)
3 x As for 20 meters
3 x C’s for 20 meters
3 X running A’s
3 sets alt leg bounds
5 x 50 accels

then to the workout

4 x 100 with 6-8 minutes rest at ~90-95% effort.

These were timed and in flats. (It was fairly cold, had full sweats, and tracksuit on) Timing was from first movement

First 100 was in 11.78 :cool:
6 minutes rest - walking around the track and a set of 20 meter alt leg bounds 1 minute after completing the rep

Second 100 was in 11.85
7 minutes rest - walking around the track and a set of 20 meter alt leg bounds 1 minute after completing the rep

Third 100 was in 12.03
8 and a half minutes rest - walking around the track and a set of 20 meter alt leg bounds 1 minute after completing the rep

Fourth 100 was 12.09

Felt great!! Then did 6 x 100 strides and job cool down.

Ham feels excellent, nice and tall running and arms feel WAY better than last year. (used to get tired at the 60 meter mark, now I was just cruising on through)

Hopefully sub 11.99 FAT will be had this year and sub 7.55 FAT for 60 meter.

I’ll be happy with that at 31 :smiley:

Cheers,
Chris

427

Good job man!

428

Thanks :slight_smile:

Went to Queens for homecoming this weekend and didn’t get much sleep. No tempo yesterday or today unfortunately.

Going to get back on track tomorrow :slight_smile:

cheers,
Chris

429

What a tough workout tonight!!!

Special endurance (In flats and sweats/tracksuit)

warmup (1Km run)

stretching, drills strides, accels

1st set (300,200,200)
2nd set (200,100,100)

300m - 45 seconds (wasnt warmed up enough felt a little sluggish but it was still good)

3 minutes recovery (walk around the track)

200m - 27.2 seconds (went out pretty fast and lactate was really building in the last 20 meters but I felt great)

3 minutes recovery (walk around the track)

200m - 28.0 seconds (Purposely went out a little slower in the first 100m had REAL lactic acid buildup in the last 30 meters)

6 minutes recovery (walk around the track)

200 - 29.4 This was actually close to my target time for the 200s. I was really feeling the lactic acid even after 100meters on this rep

90 seconds rest

100 - 13.0 wasn’t too bad, no real lactic

90 seconds rest

100m - 13.8 wasn’t too bad but I was pretty dead

I have NOT done a workout like that in a LONG TIME!

It felt great actually (even though I was near puking during parts of it LOL)

Did an 800 meter jog cooldown and 6 x 100 strides

I have to say this was one of the best workouts I have had in a long time. I am sure with a bit more work, warm weather and 10 pounds less clothing on I could blast them all out in the 27 second range easily.

Cheers,
Chris

430

excellent job chris. ur times are impressive and more importantly ur recoveries. though that last workout is not really special endurance since its not @100% with full recoveries. id call it more of a lactic tolerance session.
keep up the work man. and as ur times improve u can gradually build up the distance.
gluck. cheers
komy

431

thanks Komy :slight_smile:

I wasnt sure what to call it as it is mainly lactic acid work.

Still making a few slight tweaks to the program but I am extremely happy with it so far

Cheers,
Chris

432

weights: (all for sets of 10 and fairly light weight except squats)
10 minutes on bike
4 sets squats (315 for 5 reps)
3 sets calf raise (150 for 10)
5 sets lying ham curls (100 for 10)
3 sets leg extensions (100 for 10)
4 sets reverse leg press (120 for 10)
3 sets of pulldowns (130 for 12)
6 minutes on treadmill

Felt good, no real soreness from yesterday.

Cheers,
Chris

433

I was bad tonight… :slight_smile:

Found out today our budget was approved (over 13 million) so my colleague and I went out for ribs and beers :smiley:

back on track tomorrow :slight_smile:

434

Chris, aren’t you technically chris31 now?

435

hehe Not for a couple of months :slight_smile:

436

speed/plyos

Good workout tonight though it got pretty cold

warmup 1km run
drills
strides
light plyos (3 x 20 meter alt leg bounds on grass)

workout

4 x 80m (2 x 80 on the bend into the straight and 2 x 80m on the straight)

3 x 50 meter alt leg bounding on the track

cooldown

I was supposed to do 6 reps of 80m but was getting too cold between reps (even with jogging) it was only 9 degrees C outside so it was hard to keep warm

Bounding felt good, longer than I normally go. (wanted to make up for the shortened speedwork)

When I got home I did 3 x (pushups, situps, floppy fish)

Cheers,
Chris

437

Missed tempo yesterday but the legs feel good. strength (dynamic and static) today

5 x 20 meter alt leg bounds
3 x running arms with light dumbell
3 sets deadlifts light (225 for triples)
3 sets ham curls
3 sets extensions
cooldown

438

cooked today especially lower legs (too much bounding methinks) :slight_smile:

hit upper body strength end (wanted to get in the pool but missed the swim time)

warmup, stretching
4 x (pushups 20, situps 30, floppy fish 20) with no rest
cooldown
contrast shower

Felt pretty good but I think I am going to incorporate some pool work at least once a week.

Going to hit the lactic workout again on wednesday. Might get in the pool tomorrow night.

cheers,
Chris

439

Good workout tonight.

Strength/plyos

10 minutes on bike warmup plus dynamic stretching

3 sets deadlifts with 6 depth jumps in between sets
225 for triple, 275 for triple, 315 for double (felt really easy considering I haven’t done 315 in deads for about 6 months or more) No belt or wraps

3 sets powercleans (135 for triples)

2 sets of push press (115 for triples)

3 sets hanging leg raise

3 sets incline situps

15 minutes of static stretching

Pretty good workout, hitting the track for lactic work/intervals tomorrow night or strength endurance depending on the weather

Cheers,
Chris

440

Intervals tonight :slight_smile:

warmup, drills, 4 x 100 strides

Workout was supposed to be 4 x 200 with 3 minutes rest between reps and then 3 x 150 with 2 minutes rest. (28.0 flat target time in flats for 200m)

First 200m was in 28.0
3 minutes rest
Second 200m was in 27.8
3 minutes rest
Third 200m was in 28.2
3 minutes rest
Fourth was in 28.0

Felt great during the runs but went to do a second set with 150s (3 x 150)

I dont know if it was the cold or if I was slightly dehydrated but I got MASSIVE calf cramps coming off the bend on the first 150m. (both legs)

Decided to call the workout quits and did 6 x 100m strides on grass and a lap jog on the grass.

Lungs felt great, power felt great, just those damn cramps in the second set. I think it was too cold (about 7 degrees celcius)

Starting to get in shape again I can feel it :slight_smile:

Cheers,
Chris