Week 9 – Summary.

  • Solid week of training. General fitness is good as is short speed / acceleration
  • Poor sleep and a couple of days the diet was not what it should have been, but that is the Christmas / New Year period

Resting HR (week avg): 51

Weight: 88.0 kg (-1.0).

Sleep: > 6.5 hours on 0 of 7 nights

Track sessions: 5 / 5

December 26

Track rest day

December 27

Adcock. Acceleration. Warm morning. Luckily some breeze and shade.

2 * 4 * 30m from 3pt start. Some crosswinds. Felt good.

Med ball ab circuit, circuit 1 & throw circuit with push ups (10) with 60 sec rests. Using a 4 kg ball.

20 *  lunge with upward reach 4 * 5 sec bridge, 20 * Single leg Reaching Romanian deadlift in 5s, 20 17 * lunge with twist, 20 thrusters. All except the bridge using a 4kg med ball.

December 28

Adocok. Warm morning. Tempo.

2 * 5 * 200. Done with my niece & nephew. 33.0, ?, 34.1, ?, 34.2; 31.0, 32.5, 32.4, 32.4, 32.2

December 29

Adcock. Speed.

2 * 3 * flying 30m off 30m.

Med ball ab circuit (20), circuit 1 (10) & 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 4kg med ball.

December 30

Track rest day

December 31

Adcock. Acceleration. Nice morning to train. Overcast.

5 x 15m push up pos

5 x 20m 3 pt start

4 x easy fast easy with 20m segments. Track bumpy in last 20m

1 x 50m 3 pt start

Med ball ab circuit (20), circuit 1 (20) & throw circuit with push ups (10) with 60 sec rests. 4 kg ball.

January 1

Adcock, Tempo. Overcast, a little humid and light rain towards the end of the session.

2 * 10 * 100m. Done using interval workout on watch. 17.5s / 35s.