COV-GOD 2011 attack on the 800m (but with 400 still in as its the best event, obviously)

    Posted In: Training Journals

        • Participant
          COV-GOD on September 15, 2010 at 10:49 pm #17039

          Well having read a million over threads and posts on training by all you guys i thought this would be a good way to keep a good record and motivation for the hard work to follow.

          As some may know i suffered a tendon avulsion in my bicep femoris in April this year which needless to say ended by my season before it began.

          Its a complete avulsion meaning my right hammy is hanging by a thread (lol not literal of course) however, after some time off an plenty of rehab i still managed a respectable 50.2 and a couple of 49 splits in relays for the club.

          Im a coach as well as competing athlete so my time is a little full.

          My aims apart from not completly killing my hamstring are 47.? in the 400 and 1:50 in the 800. In reality these are pretty steep as my 4 best is 48.6 with a good (ish) hammy lol

          My PB is from 2001 🙁 i have literally been injured ever since with reoccuring issues such as the usual Hamstring pulls and achilles injuries. But im determined to reach my goals.

          As for 800, well! I ‘had a go’ in august and ran 2:01 with no work what so ever. but i know its a big jump to the level I want.

          Anyway, lets see what happens!!!

        • Participant
          COV-GOD on September 15, 2010 at 11:00 pm #102011

          Training began really on Monday 13th with an attemt at 5k (3miles). didnt go too well lol after a mile and a half had to stop for min as my legs were killing me lol

          took a total of 23 min to complete.

          Current weight 76kg (stocky and chunky sprinter legs).

          Yesterday Tuesday 14 Sep.

          Good session 12 400m reps with 2 min rec
          started at 71secs slowest was 77 and last one was 68 with a nice sprint down the home straight.

          Not sure if training today, but have 3 1k reps on grass planned

          oh yeah side note, i intend on being one of the physically strongest 8 runnersw alive, i have a major weights programm to be implemented as I dont intend on losing any of my power or strength, so my 8 trainig is really my own thoery and im my own guinea pig 🙂 good times lol

        • Participant
          COV-GOD on September 17, 2010 at 5:55 pm #102053

          ok well i bottled the 1k reps due to watching football (soccer) 🙂

          Last nights session was good, 3 Fixed Fartleks/intervals, each set is 4 laps of the track:
          1st lap – 150m Jog – 50m sprint
          2nd lap – 50m Jog – 150m sprint
          3rd lap – 100m Jog – 100m Sprint
          4th lap – 50m Jog – 50m sprint.
          the Sprints are full intensity, with a distinct drop off due to fatigue

          each one is obviously for a full lap etc, works out at half distance sprint, so in this case its 800m per set.

          I completed 3 with 3 min rec between, and was feeling good enough for another but decided to ensure my calfs and achilies are healthy.

          I will be doing the 1K reps today instead when i finish work

        • Participant
          COV-GOD on September 19, 2010 at 2:24 am #102077

          wow this may be a long journey i am so unfit, most if not all my ability has come from my fast twitch (what ever little there is 🙂 lol )and muscle strength n power.

          Did 3 1k reps in the local park after work yesterday (friday 18th) felt really good with these as not too far.

          Today hit the streets with what i can only states as an appauling attempt at endurance, only completed 2 miles 1st 6:12 2nd 6:15

          stopped soon as my forerunner beeped the 2nd mile was pretty much due to mental state more than fatigue as i had tried the circuit a few weeks ago and really struggled to get the 2nd mile and after my other session where i had to stop after a 1.5 mile (that was a canal run) i thought i didnt want to get too hurt lol whimp lol

          oh well keep ploughing away

        • Participant
          COV-GOD on September 20, 2010 at 3:08 am #102095

          Sunday 19th

          Sundays are hills for me and my group, today was a mile run to begin 5:51 then the hills

          this was at memorial park where i live, its only slight perhaps 5% grass 160m so today was sprint up 20 pressups and jog down and another 20 pressups so each set was a mile long with 200 press ups.

          did 2 sets then finished with a couple of flat out sprints about 60m

          so thats the first week over with and i calculate about 16 miles (not including the warm ups of half mile jogs and sprint drills and the warm down of tempo strides) and omg my shins are killing lol

          i have the most amount of rehab tech n toys possible lol so thats the main priority as i up the training

        • Participant
          COV-GOD on September 23, 2010 at 1:00 am #102170

          ok, last nights session (21st) was so far my best, can feel the endurance starting to improve already (there was some slow jogs before commening this record)

          I realise that after years of sprint training my body works so much better anearobicly (sp) and i can actually handle lactate/lactic easily but stuggle with the usual slow plods.

          So last night i did the same hill as sunday but without the pressups and decided to make it a continuous run.

          the hill is 160m with about 8m turnround and then 160 down and with a larger 10m turnaround at the bottom (all confirmed with my forerunner 🙂 ) so i completed 16 sprints (fast runs) and 16 jogs down covering a total of 5025m some turnarounds were shorter/longer etc all without stopping, whis was completed in 22min which i am happy with and now gives me a bench mark to improve upon.

          After the hill session run above i then went to the track and completed 2 sets of 8 200ms in 30sec with 75-90sec rec then 10 min between sets(struggled a little in the middle but once the rythm was in the legs was fairly easy and even managed to do a 25 for the very last rep of the second set 🙂

          This week is going to be an easier week for me, as due to work commitments im going to be travelling today through to friday so the rest of this week will be on the bike 🙁 but im starting already to see the goal coming and if i can maintain my speed (10.8) and continue to build the strenth and endurance i think i can hit my targets, fingers crossed.

        • Participant
          COV-GOD on October 4, 2010 at 10:08 pm #102422

          ok well its fair to say the past 2 weeks have not gone to plan at all. after my last session I hurt my ankle/shin, and then due to work commitments I have done totally nothing until this Saturday 2nd oct

          so Sat 2nd
          cardio – 30 Min xtrainer steady pace HR140>
          10 Min concept 2 2km 8.33
          10 Min Bike easy
          10 Min xtrainer Hills (went hard on each hill)

          Sun 3rd
          cardio/weights – 20 Min Xtrainer steady pace HR150>
          seated bench, delt raise, shoulder press, ham curl and leg ext, nothing special though really so not posting sets and reps or weights used

          Pain has mostly gone just a dull ache now in the ankle joint 🙁

        • Participant
          COV-GOD on October 8, 2010 at 2:11 am #102500

          nice few easy days

          yesterday just did 30 min x trainer (must note its an elliptical) HR140>

          today, this morning again 30 min little harder with HR 150> also through in a couple of really hard gut busting minutes here and there throughout to work a little more anearobicly 🙂

          doing weights this evening, on a side note i finished building my mountain bike (a pro downhiller) and looking forward to hitting a few sessions on the bike which will be lasting hours 🙂

          Evening session, back2backs

          14 – 80m with 45 sec rec
          14 – 60m with 30 sec rec

        • Participant
          COV-GOD on October 9, 2010 at 3:43 am #102521

          easy day today, though i have little doms from yesterday

          1 hour on bike (hitting the streets)

        • Participant
          COV-GOD on October 11, 2010 at 6:21 am #102565

          9 oct

          Today was a coaching day mostly so i only did extended drills for 100m each there is about 10 that we do, then spent the next 3 hours doing aload of video analysis with my guys doing blocks, i have a lad with a pb of 10.8 join me but he only ran 11.1 this year. Im thinking i can get him to 10.5 this year so fingers crossed with that.

          Today was a KILLER 🙁 i cycled for 45 mins fairly hard to hills session then did the session which was easy enough except that i had no turn over and a bucket load of fatigue in the quads and seeing as the hill is pretty steep i defo struggled lol
          then the even more killer but!!! cycled home 🙁 lol 🙂 actually enjoyed today tbh

        • Participant
          COV-GOD on October 14, 2010 at 1:46 am #102630

          11 Oct,
          AM 30 Min xtrainer HR 150>

          PM Weights, full squat 60kg really eash 3 sets of 5
          box squat 150 3 sets of 2 (could feel the bike ride in this lol )
          hurdle plyo jumps
          Bench press 60kg really easy again 3 sets of 5
          plyo claps
          ham curl 3 sets of 5 40kg, followed by hyper ext 3 sets of 6

          Med ball circuits plenty of jumps and throws
          warm up and warm down was 8 diagonals

          12 Oct
          AM 30 Min Xtrainer HR150>

          PM Track (still got really sore left shin)
          3 – 200m 25s each with 4 min rec nice and eash tbh
          3 – 60m walk back rec – around the 7.0 HT mark which considering no track or sprints in a ong time and the pain, i cant complain at that, but im missing the track strength of speed and need to get rid of this pain soon as possible.

          Today 13, AM i have already done a 30min xtrainer HR 150> in my lunch, i plan on a simple half hour bike ride this eaving but really intense, and plenty of ice 🙂

          Track again tomorrow with the ususal AM of xtrainer lol, i do feel my fitness improving but of course i need to run more

        • Participant
          COV-GOD on October 14, 2010 at 11:04 pm #102649

          ok now im exhausted 🙂

          Lunch time endeavours (not sexual 🙁 )lol the usual 30min XT session puched little harder today and increased the resistance and the stride rate, HR 160>

          this evening will be track, feeling fitter, just this rubbish shin splints to get rid of now 🙁

        • Participant
          COV-GOD on October 18, 2010 at 3:02 am #102703

          Thursday evening had to miss track as when warming up my shin just killed.

          Friday – Weights didnt do that much im just trying to get past the doms stage of starting weights.

          Squat 5 sets of 5 full range ‘atg’ 60kg 100, 120, 120, 60 this actually hurt more than i was expecting but aprt from mondays session i havent lifted since about april/may 🙁

          Bench 5 sets of 8 60kg

          various calf excerices in an attempt to rid me of my pain.

          My overall strength has decreased rather too much for my liking.

          Saturday.
          Grass session, really enjoyed this yesterday worked really hard.
          5 100m sprints
          3 suicides on football pitch (soccer for the americans)
          2 shuttles (widths of the pitch, each one is 5 widths continous)

          finished with 2 long 1k reps

          and then today,PAIN PAIN PAIN yep the damn shin, ordered some K tape today and constant ice has relived some pain now but, going to get exray to check out just in case

        • Participant
          COV-GOD on October 21, 2010 at 8:02 pm #102761

          oh the pain!!!!!!!

          Seriously though my left shin hurts more then my avulsion did! lol

          I am now getting physio treatment (hence no training updates) in which i am getting Cold Laser therapy, so that will be good to see the results from this

        • Participant
          GoingsGone on October 22, 2010 at 11:06 am #102771

          sorry to hear about your injury, I have some injury problems myself :/ however I have nowhere to go for treatment.

          Anyway, I was thinking about moving up to the 800m and was curious what your basing your training off of. Especially because I figure you would do more of a speed oriented 800m progression(like I would do).

        • Participant
          COV-GOD on October 24, 2010 at 2:27 am #102795

          The initial plan was to kinda look around this plan

          https://www.athleticscoaching.ca/UserFiles/File/Sport Science/Theory & Methodology/Speed/Sprints/Juantorena Specific Training for the 400 – 800m Runner.pdf

          and see where my 4 training was and what else i can find around on middle distance, but keep away generally from the long slow runs. but as injured at mo most of my work is long and slow just to try stay fit.

          Thursday 21st usual 30min xtrainer HR 150>

          Friday 22nd a full hour xtrainer worked hard first half it kinda dropped off after then, but i kept heart rate and effort up kept throwing hard mins in there of full out effort. good session

          Today Sat 23rd, circuit session in the gym, started with light hang cleans and squat for reps and then a good 2 hours of circuit plyos and body weight training.

        • Participant
          COV-GOD on October 27, 2010 at 10:29 pm #102896

          The week so far hasnt been too bad, physio every day (laser therapy)

          Sunday – was a good session (for an injurred waster such as I)
          1 hour on the XT heart rate above 160 for the whole hour 🙂 then threw in some isolation excersies for the calf area to help strengthen

          Monday – Weights (easy whislt building back up the intensity)
          Hang cleans 3sets of 6 60kg
          Squat full atg 1 set of 5 100kg then 3-5 140 16″ box squat
          Ham curls and Hyper extensions
          DB upper body circuit easy 10kg each hand (say easy was getting proper fatigued lol)

          Yesterday Tuesday 26th, was again on the XT 40min then bike for 10min

          Calf raised (standing) 90kg 2 sets of 30 (10 each foot position)

          Today is off to rest and ensure adaptation for my leg/shin

        • Participant
          COV-GOD on November 1, 2010 at 3:39 am #103031

          Thursday 28th
          Lunch time, 40min XT. 3-10 Ham string curls 50kg, Calf raises same set up as Tuesday

          Evening, Weights – Cleans 3-5 80kg. Squat ATG 3-5 100KG, Bench 3-10 60kg
          Hex bar DL 3-5 150kg, small ab circuit

          Saturday 30th
          10 min XT
          Shoulder press 3-5 70kg, calf raises as history, rollerAB (this is a machine you kneel on and it rolls up a track, the pad is free to rotate) weighted with extra 10kg – 150

          Then did the meat of the session that I wanted which was 30min continous but with 2 sets of 30/30s
          This is a hard 30sec then easy 30sec on the XT I had 4 min between each set and kept the movement going at low intensity

          Shin feeling better but not really tried any impact will try on tuesday this week to check it out on the grass

        • Participant
          COV-GOD on November 7, 2010 at 11:57 pm #103188

          depressed…………………………..

          I have maintained similer sesssions as above really working my aerobic development and will continue to. However, on thursday i tried warming up with some tempo and drills and my leg just couldnt take it, pain yet again.

          I have again gone to the physio and had my leg injected with dye and another xray carried out and confirmed a damn stress fracture, I am now in an aircast boot for the next weeks and to keep on as much as possible 🙁

          I hate athletics…..so bloody annoying and too damn addictive to quit

          will update this thread again in a week with hopefully better news on my injury

        • Participant
          COV-GOD on November 15, 2010 at 3:38 am #103341

          1st week completed in my boot and its moving along or so it seems, tried a few rehab actions today, mainly light skiping and no real pain to talk of just a dulling ache feeling, so hopefully after a another second week in the boot i should be able to resume some light grass runs and add the weights more indepth.

          Current nutrional add ons include cissus and lysine along with calcium vit d and C and the added glutamine

        • Participant
          morgan93 on November 21, 2010 at 4:38 pm #103451

          The injuries are a bummer, I was originally an 800 runner 4 years ago in my teen but was injured due to the mileage until moving down to 400m last season.

          Im pretty interested to see how you respond to the high levels of cross training. Im making the move back to 400/800m next year and was planning on basically following a 400m program with the addition of one vo2 max session.

          Im thinking that as long as you have the 400m work and vo2 max sessions, the sole purpose of the 30-60min runs is to improve the aerobic system and i dont think you will miss out on anything by cross training instead. Alternatively im not sure whether 2-3 hours per week of cross training will hamper muscle firing patterns, even though at a low intensity i wouldnt imagine it would.

        • Participant
          COV-GOD on November 23, 2010 at 5:29 am #103470

          good news at last 🙂

          my leg has healed to a sufficent level, I plan on returning slowly and now stepping back into the cross trainin for a good few weeks whilst adding the weights back in and eventually light strides on grass.

          but knowing my impatience i will prob jump back in sooner then planned lol

          I intend on keeping the xt sessions in throughout winter training now as i felt a massive difference in my fitness and general conditioning

        • Participant
          COV-GOD on December 6, 2010 at 4:38 am #103785

          Gladly taking my time in getting back, I have had a few easy sessions in the gym (lol yeah right, worked hard really lol) and some good sessions on the XT

          my recovery has stepped up, this week on thursday and friday i managed to do 10 min on the treadmil with no discomfort so i intend on stepping it up again and doing some grass runs later this week.

          Looks like my training journal/diary wont really be kicking in until after xmas at this rate lol

          On a plus note over here in the UK their has been a load of coaching seminars and masterclases that i have been able to go to over the last few weeks and the info is excellent and looks like the coaching education and sharing practice is really getting into a good groove

        • Participant
          COV-GOD on January 9, 2011 at 4:38 am #104571

          Finally back into training 🙂 at long last, still getting some slight pain in my shin but its doing really well.

          This week I have done:

          Monday 4-300m 5min rec – no times (trust me ya dont want to know the times 🙁 lol)
          and 5-40m sprints, surprisigly pretty quick felt really good but the calfs defo didnt like it

          Tuesday, only trained AM but did 30 min steady state Xtrainer and 10 min hills interval working hard on the peaks.

          Wednesday, doubled up – AM XT 30/30 20 reps (30 sec hard and 30 easy)
          PM Weights – Cleans technique 4-5 70kg squat 4-4 120 incl press 4-4 80 and a circuit

          Thursday, only AM 30 min treadmill 9mph

          Friday, Weights – Cleans technique 3-3 60kg real easy, Deadlift 3-3 140 Lunge squats 4-4 each leg 70kg and another circuit to finish

          Today, Saturday – Track 3 sets of 3 200m with 2min rec all 27 sec

          im focusing in the gym on my clean technique which is causing some nice quad bruises lol

          really looking forward to progressing and get back into things

        • Participant
          COV-GOD on January 9, 2011 at 4:41 am #104572

          oh forgot that every session starts with a core activation and mobility circuit. weights sessions start with bar technique circuit

        • Participant
          COV-GOD on January 10, 2011 at 3:52 am #104582

          Sunday 9th

          10min XT

          Treadmil long intervals, 10min warm up circa 8mph then 4 reps of 5min at 9mph with 2 min rec

          10min XT warm down

          Nice easy day just puching VO2 really need to push the ability of my body to actually work lol

        • Participant
          COV-GOD on January 12, 2011 at 1:32 am #104624

          Nice day yesterday Monday, managed to double up, really trying to get back into shape, i have lost so much fitness, speed endurance and strength im pretty much starting as complete newbie 🙁

          Yesterday AM – 20min treadmill 9mph and then 20 min XT

          PM – weights
          Cleans 3-4 70kg
          Box squat t0 parrelel 3-4 120 140 140
          then same to higher box 160 200 240
          bench and clap combo 3-4 80kg
          Core circuit to finish

        • Participant
          COV-GOD on January 14, 2011 at 12:33 am #104658

          Tuesday 11th
          Track – first real session back 🙂 but went 🙁

          2-300m 2-200m 2-150m all with 4 min rec straight through

          42,42,29,30,20,19 really couldnt push the longer slower reps as i dont have that cruise pace yet (you know what i mean) lol

          Then did 4-40m sprints, which i seriously flew, I am happy that my quickness is still there just the rest is nowhere near.

          The session was done in XC spikes as these are softer and aided my shin.

          Yesterday i managed to double up again but not too hard.
          AM 30min on the XT nice and steady pace, then a short full body cicuit

          PM weights, Clean technique, 3-4 70kg
          Squat 3-4 140
          and another core and full body circuit

          Today I am having a days rest as trained everyday for 10 days now and even been twice daily, so forcing myself to rest though feels a little strange knowing im not training today makes me feel a little wrong lol

        • Participant
          COV-GOD on January 17, 2011 at 1:43 am #104729

          hated hated hated having a day off felt like i was missing something all day, but recobery is vital having so much time off with my injuries.

          Friday was an easy session of 10min on the treadmil 9mph then 30min on the XT at a nice pace
          Then did 4-5 cleans technique 60kg starting to fell super easy agin now and even with correct technique so hopeing to ramp this up in a week or two

          Saturday, a simple running session on the track 6-150m with 4 min rec all around 19.1 not great but was very windy did 3 with and 3 in so all in all not to bad

          Today sunday, Hills at memorial park, 2-4 reps as previous its 170m up jog down recovery

          I made my session a little different to the others, i sprinted the first with the guys and then jogged down quicker (shorter rec, which made my subsequet sprints a little slower) each set i ran circa 19.3 for the first rep, not to bad.

          WE then did some short sprints of approx 70m struggled a little with my top end, as im getting out sharply but couldnt hold t the end as the others started to attack or even come past me (gotta work on this, but i know i have missed so much track)

          Some of my athletes are now starting to race indoors so i gotta shift some of my attention and my sessions in order to go their races over the next month or so

        • Participant
          COV-GOD on January 23, 2011 at 6:27 am #104898

          This week has been a little hit and miss fitting my sessions in and also due to my shin, maybe did a little too much for it to cope.

          Monday 17th was 2 sets of 3 200m 4 min rec
          25.1 25,3 25,5 second set 25.7 25,5, 25,8 felt pretty good in the recovery between but actual running was strange just had nothing in the straights at all but at the end my shin was killing

          rested and coached tuesday.

          wednesday was a fitness session for me, 10min XT to warm up
          4-4 70kg cleans (still working on technique)
          4-4 140kg paralel squat
          4-4 80kg bench
          1 set of 10 30/30 on the XT to finish

          again rested thur and fri as some of my guys were racing today.

          Today Sat, in the midst of the guys racing, some of us did a session in between.
          3-200m off 6min 3-150 off 3min then 3-100 off 1min

          was a god but very tough session, i didnt get the times but the 2s were in 24 and the first 150 was 18.x then for some reason i just didnt here the times lol

          my hammys were screeming lol

        • Participant
          COV-GOD on January 27, 2011 at 12:59 am #105002

          Sunday Hills, trained at a differnt place this time ‘the croft’ its a cross country place and used for some races recently.

          I did a set of 8 short sprints approx 30m and then a set of 4 long approx 130m felt pretty good after this actually, my legs seem to be getting the power and running strength back in

          Had Monday off just to be safe with the hammys and shin

          Tuesday (yesterday) was track again in XC spikes 2-4 150m had some major drop off in time started at 17.1 which felt really easy as I was aiming for mid 18s the rest of the set were 18 dead give or take a tenth
          second set however was a lot more difficult, first rep was 18.1 but then i hit some strange fatigue and the remaining 3 were 19.0/5/3 working too hard too 🙁

          The plan for today is a major XT cardio session to do 30/30 for as long as possible

        • Participant
          COV-GOD on January 29, 2011 at 2:35 am #105055

          Wednesday was good managed 26 30/30s straight through was happy with this as majorly died lol

          Thursday was track session I did 2 sets of 10 -100m back to backs off 1min rec (so started a rep every min)

          Im trying to have more rec days at the mo to let my shin recover and will slowly build up, not really done that much this week in comparison to some of the weeks but i feel there has been good progress.

        • Participant
          COV-GOD on February 4, 2011 at 1:30 am #105203

          The week so far has been pretty decent in relative terms, still fairly low volume to what im used to doing when fit but hey i cant complain as long as im running and moving forward in getting back to full fitness

          Saturday was 2 split 800ms run 400 in approx 60 sec wait 1 min then try and match it.
          first was 58 then a 60 second set was 59 then a 71 lol hit lactic pretty hard on this rep lol

          sunday was good old hills at the memorial park 2 sets of 5 reps hit a pretty fast first rep and managed to maintain my pace for the following reps alot better then 2 weeks ago so my speed endurance is coming on nicely i feel

          Monday weights, cleans technique as usual 4-5 70kg
          Deadlift 4-3 140kg
          Bench press 4-5 80kg
          then some nice ancillary stuff

          Tuesday track 4-300ms first 3 were 38,38,39 then a drop to 43 lol again the lactic hit hard lol

          Going to be trying sprint spikes for the first time this evening, or at least thats the plan lol

        • Participant
          COV-GOD on February 8, 2011 at 1:17 am #105311

          Last Thursday was at last in sprint spikes,

          just did 4 150s around the 16.9/17.0 mark feeling nice.

          saturday was a double session as i was free all day, all on grass.
          A.M. 3 600m under 1:50 with 3 min rec

          P.M. 2 sets of 10-100m with 45 sec rec
          then some 60 sprints all out, again feeling nice lol

          Sunday hills, was local at the croft, 1 set fo 8 short and 4 long

          Training is coming on really good at the mo since dropping a few sessions, at some point soon will be adding the extra stuff back in.

        • Participant
          COV-GOD on February 24, 2011 at 8:37 am #105753

          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 🙂

        • Participant
          COV-GOD on February 24, 2011 at 11:55 pm #105780

          ok the day off yesterday well annoyed me lol i now have some stiffness creeping in whilst im at my desk lol

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