Week 8 – Summary.
- Deload week with reduced volume.
Resting HR (week avg): 49
Weight: 89.0 kg (-1.0).
Sleep: > 6.5 hours on 3 of 7 nights
Track sessions: 4 / 4
Track rest day
Adcock. Acceleration. Cool and overcast. A little windy.
4 * 30m. All done from a 3pt start. Nice tail wind. Cross wind.
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.
Massage. Tight spots in both calves and glutes.
5 * 200 with walk across. 33.9, 33.3, 34.9, 34.8, 33.8. Some tailwind on the bend.
Track rest day.
Adcock. Speed. Warm morning even at 8:15.
3 * flying 30m off 30m. Crosswind. First rep the best.
Med ball ab circuit, 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.
Adock, Tempo. At 4:15 in the afternoon it was still warm at 30 degrees.
10, 6 * 100m. Done using interval workout on watch. 17.5s / 35s.