Week 7 – Summary.
- Another full week of training, 3rd in a row. Easier week planned for next week.
- Except for speed endurance and some technical elements I feel back to where I was last season.
Resting HR (week avg): 54
Weight: 90.0 kg (-0.5).
Sleep: > 6.5 hours on 5 of 7 nights
Track sessions: 5 / 5
December 12
Track rest day
Plank circuit (30/60) with bicycle crunches. Failed on crunches and final elbow plank
December 13
Adcock. Acceleration. Done in the middle of a warm day.
4 * 25m; 4 * 30m. First set from push up position, 2nd falling start. Nice tail wind. Lacking a little of the zip that hard last week.
3 * 3 core circuits (below) 60 secs between individual circuits, 2 minutes between sets.
Ab circuit 10 movements each. (Med ball crunch, Plank pass across, Russian twist, Mountain climber – no ball, Med ball hold flutter kicks).
Med ball Circuit 1 – 10 each(Med ball slam, Shoulder Press, Overhead exchange, wood chopper both sides, triceps extension). 3 kg ball.
Med ball throws and push up (10, 10, 12) circuit.
December 14
Adcock, Tempo.
2 * 10 * 100m. Done using interval workout on watch. 17.5s (18s on watch) run rest 34s. First time I have completed this workout in a long while.
Ab circuit 20 movements each.
December 15
Plan was for hills at Wyoming but had to do the session early so stayed on flat.
Adcock. Coolish morning.
4 * flying 20m off 30m; 3 * flying 30m off 30m. Tailwind, strong at times.
3 * [med ball circuit 1 & throw circuit with push ups (10)] with 60 sec rests.
20 * lunge with upward reach, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 4 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
December 16
Track rest day
December 17
Adcock. Acceleration. Done in the morning. Cool and windy
4 * 25m; 4 * 30m. All done from a 3pt start. Nice tail wind. Only the last rep was not as good as others.
3 * 3 core circuits (below) 60 secs between individual circuits.
Ab circuit 20 movements each. (Med ball crunch, Plank pass across, Russian twist, Mountain climber – no ball, Med ball hold flutter kicks).
Med ball Circuit 1 – 10 each(Med ball slam, Shoulder Press, Overhead exchange, wood chopper both sides, triceps extension). 3 kg ball.
Med ball throws and push up (10, 10, 17) circuit.
Med ball is too light for many of the exercises but at the moment the next size I have is too much at 5 kg.
December 18
Adcock. Tempo. Cool and wet morning.
2 * 5 * 200m with walk across. 35.5, 35.6, ?, ?, 35.1; 33.7, 35.1, 35.2, ?, 33.0. Felt good to complete this session at a decent pace.