Week 22 – Summary.
- Solid week of training. Flat by end of week
- Shocking week with eating & sleeping. Birthday parties, delayed NYE catch up and long drives.
Resting HR (week avg): 55
Weight: 90.5 kg (+0.5)
Sleep: > 6.5 hours on 2 of 7 nights
Track sessions: 5 / 5
Rest day. Slight soreness in Achilles during initial steps after waking up. Not a problem during the day.
Adcock. Warm and very little wind. Grass in the straight is starting to get a little long.
3 * flying 20m off 30m run in. 95% speed. R: 2:45.
20 * lunge with upward extension, 20 * Single leg Reaching Romanian deadlift in 5s, 13/7 * lunge with twist, 3 * 10 sec bridge, 20 thrusters. All except the bridge using a 5 kg med ball. Quality of the reach deadlift & lunge with twist were not the best. It needs a lighter ball.
2 * med ball and push up (20, 20) circuit. More explosive today.
30 * long lunge, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * short lunge, 3 * 10 sec bridge, 30 squats.
Tempo at Adcock. Warm with swirling winds. 200s with a walk across field recovery.
36.7, 35.1, 35.9, 35.3;
35.9, 33.5, 36.2, 35.2;
In the evening. 5 minute plank circuit with bicycle crunches.
Mingara. 4 block starts working on positioning. Flat back, hips back with back foot hard into block.
4 * 20-20-20 concentrating on arm downswing.
Mingara. Warm with nice wind down the straight. Squad in Canberra, so very quiet.
Sprints at 95%+ done from 3 step roll in. Full recovery.
70m – 8.04
90m – 10.19
110m – 12.53. A struggle from about half way.
2 * med ball and push up (15) circuit. Felt flat and form on later push ups was poor.
Adcock. Warm with very little wind.
Tempo. 6, 8 * 100m. First set done with alternate push ups / crunches (5). Felt flat and dropped exercises for the 2nd set.