wow didnt realise it has been so long in updating this lol let me grab the diary……
ok, ok here we go, im slowly starting to feel really good with things, still holding back the number of sessions im doing which is mentally killing me lol but again steped a some elements up lately..
Im starting and ending every session with a ‘tempo’ warmup 8-100m walk back 50m round the track, sprint and mobility drills at the start also (as always tbh) but I have added formyself and my guys a short plyo circuit to work on activation of the fast twitch and also work on reactivity.
anyway, the training;
Tue 8th – Track, 3-200m 24.3,24.1,24.9 (4’rec) 3-150m no times (4’rec)
Wed 9th – Weights, Deadlift 5-4 140kg, incl press 5-5 80kg core and ab circuit with med ball
Thur 10th Track 4-200m 24.6,24.5,24.7,25.0 4-150m no times (kinda a duplication in training from tue due to I was the only one on tue as the guys missed it so i sacrificed my own session to join them)
Sun 13th – Hills Mem Park, 2-6 (approx 170) – PM 30 min run 4 miles
Tuesday 15th – Track, 3-300m 38.4,38.9,39.5 (4’rec) 3-200m 25,25,25 (3’rec) (very happy with this session) 🙂
Wed 16th – Cleans 3-5 70kg (still working on technique, dont want to go heavy yet due to my tendon issue)
Deadlift 3-4 140kg, Bench 3-10 60kg
Thur 17th – Track, ins and outs 4-150m (30 acc, 30 coast, 30 flat out, 30 relaxed, 30 flat out)
4-60m 7.1,7.1,7.1,6.9
Fri 18th – 3 mile run 19:12min
Sat 19th – Track, 2-500m 72,74 felt easy but had to stop as my shin was sore 🙁 but recovered fine in the day
Sun 20th – Hills mem park 2-8, PM 30min run 4.5 miles
Mon 21st – Weights, Cleans 3-6 60kg ATG squat 3-5 100kg, Inc press 3-10 70kg, Core circuit
Tue 22nd – Track, back2backs (short recoveries) 10-100m (1’rec) all timed approx 12 flat (again felt nice with these) 10-60m (30″rec) ran these like every one was a race totally died and loved it
Today…………..a deserved rest day 🙂