Week 19 – Summary.

• On track to get back on the track.
• It has easily been the most intense training week since the injury.

Resting HR (week avg): 56

Weight: 89.0 kg (-1.5)

Sleep: > 6.5 hours on 0 of 7 nights

Track sessions: 3 / 5

January 3

Adcock. 30 * long lunge, 30 * Single leg Romanian deadlift in 5s, 30 * short lunge, 6 * 5 sec bridge.

4 * modified med ball and push up (12, 12, 12, 20) circuit. Kept the effort in the upper body and core.

January 4

Tempo at Adcock. 2 * 6 * 80m. Alternate crunches (10) and reverse crunches in rest of each rep.

January 5

Rest day

January 6

Adcock. Humid but not so hot. Scattered rain.

20 *  with lunge, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 6 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.

4 * modified med ball and push up (14, 15 15, 11/3) circuit. Kept effort in the upper body and core.

20 * long lunge, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * short lunge, 6 * 5 sec bridge.

3 * 30s double leg hops with straight legs.

January 7

Tempo at Adcock. 10 * 80m. Alternate crunches (10) and reverse crunches in the rest of each rep. After the 3rd rep felt some pain in the middle back so stopped all crunches.

4 * 100m. All untimed. Working on arm action and felt no pain in the Achilles.

January 8

Adcock. Humid and getting warmer.

20 *  with lunge, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 6 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.

4 * modified med ball and push up (15, 15 15, 15) circuit. Kept effort in the upper body and core. Last set more of a struggle.

30 * long lunge, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * short lunge, 6 * 5 sec bridge, 30 squats.

30, 30, 40 secs double leg hops with straight legs.

January 9

Tempo at Adcock. Felt a bit flat before starting. Track a little wet. 3 * 200m (36.4, 36.5, 37.0). Was going to do 5 but felt slight tightness in my left calf so stopped.