Warm up; (100mg caffiene 40 mins beforehand, 100mg about 15 mins into warm up which took 50 mins)
Static and dynamic stretching
Some hurdle drills
Three point starts to 20m x3
Speed Endurace session;
3x200m flat out from blocks with 20 min recovery, same as Craig’s from the other day – it wasn’t stolen off him by the way one of my training partners is going to be training with Craig’s coach in September so he’s given him a load of sessiosn to do. Was looking forward to this a lot. Unfortuantely the sun went in well before training and it was very overcast and getting a bit chilly by the time I started running (7 o clock). Had a decent tailwind on the backstraight though, but was then obviously in my face first 50.
I ran from lane 3, havent been in blocks since February, and haven’t ran a flat out 200 since May 2009! Thats in both training and racing. Didnt get clocked for the first two reps – felt quite strong but didnt really feel that much of a pick up down the home straight. The third one i was clocked 21.97 hand time, from first movement to first step touching down over the line … so I’d says thats worth 22.2 ish FAT. I think the first and second one will have been quicker as well as they were flat out so I’m very happy with that.
Lifting tomorrow, got a hard tempo session thursday …