Yr.2-Week 9
10/11/09
800m jog on road at a decent pace (3: 20mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
4mins,5mins,3:30mins,3mins
(78+1:49, 70+1:31, 33+71, 34+54, 14+29)
walk 400m
dynamic cool down
static stretch
Comments:I had to cut in on the 200 by the bend because someone decided to laydown there…so I don’t know about the time…mentally impartial..cool night under the lights, calves were tight, workout seemed to be going as regular until the 400, I don’t know if I timed it wrong or what but I expected a 69/70, and the 300 I don’t know…maybe it was pacing, I could really feely the weak core/side spasm especially the 600 and the 500, form wasn’t anything special at all, I have 70% on my workouts but that’s just based off my speed they do feel harder…calf was tight after workout still…
10/12/09
Moist heat
Ice/heat pad on right quad
10/13/09
15x10m shuttle
static+dynamic stretch
1:30min jog on road
form drills
3x5x15-20m hill sprints (8 falling, 7 3 point)
in trainers, on grass, 85%-90%, walk back recovery, 3 mins between sets
1:30min jog on road cool down
moist heat
Comments: not that bad of a workout little chilly, had to do some work to get psyched, felt fast but nothing special, of course the quad hurt with a little hamstring, explosiveness out of 3point was poor and the regular problems but they are slowly evening out so I wont complain
10/14/09
10/15/09
Rain…
Moist heat
Ice/heat pad on right quad
Really small dynamic set
10/16/09
800m jog
static stretch +dynamic stretch
5x300m, @ 70% in trainers on grass, 1:30-1:40 rest between reps, 2:30 before rep 5
(48.7, 48.9, 50.7, 52.1, 53.6, decided to rap it up )
dynamic stretch
static stretch
moist heat
Comments: cool night 45, real feel 40, warmed up in the sweats, mentally nothing special but because of the weather didn’t expect much. I don’t know how to read the results in some ways it was good in some ways it good because I did do two 48.x reps but then the rest of the workout was killed. The 48s didn’t even feel that hard I was actually surprised when I saw the watch and the 52/53 didn’t feel as bad as they used to. The drop off was worse than the first time I did a 49 though so I don’t know…
10/17/09
Moist heat
Ice/heat pad on right quad