Yr.2-Week 4
9/6/09
Moist heat
Massage stick on calf
9/7/09
800m on grass
static stretch
1×600,500,400,300,200
@70%, in trainers, on grass 5mins,4mins,6mins,2mins,2mins rest
(71+1:53, 72+94, 73, 35+55, 35)
2x30yd forward lunge, backward lunge
static stretch
comments: moving faster on this workout but the end wasn’t as fast as I wanted. Wasn’t easy didn’t really feel that strong but the times surprised me. For was not impressive and of course there is the tightening calf.
9/8/09
17:30min run (2x sump grass)
2xgs circuit
static stretch
comments: I don’t know why my right thigh seems like its being put through 20x the work of the other leg and the lunges/ all the stairs I walk up don’t help it either. The run was at a easy pace not to slow not fast.
9/9/09
Moist heat
9/10/09
400-600m jog on road
static stretch+ dynamics
2x10x15m hills @ 85-90%, in trainers, walk back rest for reps, three mins between set (10 falling, 10 were 3-point)
2xaskip up
1:30 jog on road
static stretch
comments: my right thigh was already done after walking a lot of stairs so I took the workout easy. I feel like there is a ring around my thigh. Didn’t do the gs circuit today because of that. I felt good before the workout besides the leg, more mentally than physically. The workout was good although submaximal I felt some fluidity, and form falling into place over 10m and some of the jelly-leg feelings that I missed from last year.
9/11/09
rain
Moist heat
Heat pad/ice right quad
9/12/09
Moist heat
Heat pad /ice right quad