Week 1 – Summary.
- Good first week of runs though a bit sore by the end.
Resting HR (week avg): 55
Weight: 86.5 kg (-0.5).
Sleep: > 6.5 hours on 2 of 7 nights
Track sessions: 4 / 5
March 20 (Monday)
Switch of days as Tuesday afternoon not possible due to work and I was at Adcock today due daughters sport.
Adcock. Acceleration. Strong tailwind in straight.
4 * flying 20m with 30m build up. Reps every 2:45.
3 * flying 25m with 30m build up. Reps every 3:30
2 * circuits below. 60 secs rest between.
Med ball Circuit 1 (Med ball slam, Shoulder Press, Overhead exchange, wood chopper, triceps extension). 3 kg ball.
Ab circuit 10 movements each. (Med ball crunch, Plank pass across, Russian twist, Mountain climber – no ball, Med ball hold flutter kicks).
Med ball throws and push ups (10, 15) circuit.
March 21
Rest day
March 22
Adcock. Tempo. Mid 20s with light headwind in straight.
2 * 5 * 200.
36.1, 36.3, 35.1, 36.1, ?;
34.0, 35.0, 33.7, 34.6 33.4.
March 23
Adcock. Speed endurance. Done in the morning as rain forecast later in the day.
100, 120, 150, 120, 100. 4 minute recoveries. Track soft on the bend. Light tailwind in straight Final rep had a drop in quality.
20 * lunge with upward reach, 20 * Single leg Reaching Romanian deadlift in 5s, 2010 * lunge with twist, 4 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
March 24
Track rest day
March 25
Mingara. Speed. Some showers early but cleared during warm up. Due to wet infield all the warm up was done on the track.
4 * 30m from blocks. Rest 3 min.
3 * 40m off 2 pace roll in. 4 min rest.
2 * 60m off 2 pace roll in. 6 min rest.
March 26
Stiff and sore around ankles and heels first steps of the morning. More on the right.
No tempo training due to a trip to Sydney.