Tuesday April 20th
5*300: 49.5, 45.5, 46.5, 46.4, 45.8 Avg=46.74
Well, this workout wasn't quite what I wanted it to be, because I intended to do 6 reps instead of five, however after the fifth rep I had intense pain in both my feet that wouldn't go away. It was so bad I had to stop. Had I done another it would have been using everything I had left, so I probably could have managed around 45. It was still a decent workout though I guess, I'll have to wait until next week's session to see what I'm really capable of though (aiming for a sub 46 average over 6 reps)
Wednesday April 14th, 2004
Rest-couldn't do extensive tempo outside cause it snowed; that's not really a good excuse though I should have at least done a light circuit.
Thursday April 15th, 2004
5*Running A's for 45 seconds, not very high intensity though.
8*150 with 60 meter walk rest between reps, reps between 22-24 seconds.
Circuit that consisted of lots of medball throws, low intensity plyometrics, and general calisthentics
20 minute post workout stretch.
I'm glad that I was able to handle the running workout very easily, as that proves to me that I'm in very good shape. the pace was at the upper end at the extensive tempo level, and the rest at the lower end, yet I could still do a fair volume with little lactic buildup.
Friday 16th, 2004
Well this week turned out to be an unloading week, even though that wasn't really the intention. That's not neccesarily a bad thing though I guess. I can spend the next few weeks training fairly hard and building up volume. My preseason meets start in 3 weeks, but I likely won't taper through the first few, will just use them as speed work, and to sharpen up my fitness and show me where I'm at. This is the plan for the next few days.
Saturday: Circuit work, depletion work, both upper and lower body.
Sunday: Extensive tempo (challenging intensity, thinking of doing 5*550, averaging under 1:50 w/3 minutes rest)
Monday: HOPEFULLY I'll be able to do some speed, but right now it's really hard to say. It will likely be impossible to safely do speed on grass with the snow, and since the track I usually run at is being renovated, this session is somewhat of a questionmark
Tuesday: 6*300, averaging under 46 seconds w/4.5 minutes rest
Wednesday: Hopefully able to do full volume of extensive tempo (3000 meters), if not, circuit
Thursday: Track with club, don't know what will be done
Saturday: Light GS work
Sunday: Speedwork (maximal or submaximal)
Monday: Extensive Tempo
Tuesday: Intensive Tempo
Wednesday: Extensive Tempo
Thursday: Track with club or school