First Week of November 3rd-10th

Monday: 2x600 speed 60 sec. through 400 w/15 min. rest, 3x300 speed 50 sec./rest 1 min.,, 3x300 at 40 sec./ rest 5 min.

Tuesday: 4x100 at 90%/4min rest, 4x100 in/outs w/walk back recovery

Wednesday: 6x stadium steps/walk down recovery, 3x200/ 30-29-28

Thursday: 8x80m at 90% w/5min. rest

Friday: 6x300/2min. rest, easy pace, not too fast but yet not too slow

Saturday: Plyos

Sunday: Rest

I wanted to start a training log and figured I might as well do it in this forum and hopefully get some helpful comments.
I’m German, but currently working and living in the San Francisco Bay Area. So please bear with me when my English is sometimes not perfect and I cannot correctly name some exercises.
I started about a year ago after almost 10 years of doing nothing but playing some basketball, jogging and ineffective dabbling in the gym. I started slowly, but a couple of months ago I critically looked at how I was eating and improved my diet substantially. I got a sudden boost of energy, I feel as fit as I haven’t been since high school. I should have known earlier how important that is. And there’s still too much junk I eat sometimes and I got a lot of fat to lose…

My stats:
Age: 32
Height: 6’0” (183cm)
Weight: 176lbs (80kg)
Personal records:
60m: 6.93s (~1993)
100m: 10.90s (~1995)
200m: 22.2xs (I think, don’t really remember)
Long jump: 7.12m (~1996, indoors, 6.86m outdoors with too much wind, 6.78m with legal wind)
That was my only jump over 7m, and basically the only meet where I was able to jump pain free. Probably because of my weight?
In 2001, the team I was in placed third in the German team championships, but only for a couple of days, because one of my team mates tested positive for steroids, and his points were nulled and we slipped to last place. That was basically the moment when I quit track.

I have a 9-to-6 job, so my time is kind of limited.
Available facilities: Gold’s Gym, Stanford track (turns on lights in the evening so I can work out late on workdays), Santa Clara High School track (has a softer surface which I prefer for training, and a better infield, but no lights)

Currently I’m feeling the aftermath of a cold I caught on the weekend. I hope to do a light warmup tomorrow to get the engine running again.

For those who don’t know i am a long jumper with a best of 7.54m. I’ve been jumping in a so called training program for around 4 years now, and long jumping for 5 years total.

The reason i chose the name of this log, is simply because when you foul 85% of your jumps and 60% of those are much bigger than your PR, your making it hard for yourself to reach your potenial.

Ok, so here goes…enjoy!