Week 5 – Summary.

  • Scheduled a lighter week due to competition and travel of the past 5 days.

Resting HR (week avg): 52

Weight: 86.5 kg (-0.5).

Sleep: > 6.5 hours on 2 of 7 nights

Track sessions: 3 / 3

April 17

Travel day

April 18

Rest day

April 19

Mingara. Speed endurance

  • 3 x 60m In & Outs. Rest 5 mins.
  • 180m – 21.15

Optional 120m not done.

April 20

Rest day

April 21

Rest day

April 22

Mingara. Special endurance. Track wet from earlier rain. Started cool but sun out during warm up.

  • 300m. 37.44 off 2 step roll in from 300m start plus 60, 50, 40, 30 with a walk back recovery. Finished into a headwind (at least -1).
  • 200m. 23.87 off 2 step roll in from 200m start plus 60, 50, 40, 30 with a walk back recovery. Finished into a headwind.

Optional 150m plus 60, 50, 40, 30 not done. 

April 23

Adcock. Intensive Tempo. Track damp from morning rain and a little soft.

Feeling some fatigue in the warm up.

Plan for 5 * 200m at 200m time (around 24s) plus 3 seconds with 2 min recoveries. Headwind on bend. Actual – 26.75, 29.0 and stopped. Calves felt like concrete.

Rested about 15 minutes and then attempted 200m set at extensive tempo speed. Did one at 35.9 and stopped. Just flat today.