Week 10 – Summary.
- Happy with first races but they did knock me about. Still plenty to work on.
- Need at least 1 session on synthetic per week
- Looks like more races at end of month
- Sleep better this week, weight not so
Resting HR (week avg): 53
Weight: 90.0 kg (+0.5)
Sleep: > 6.5 hours on 5 of 7 nights
Track sessions: 4 / 5
November 1 (Monday)
Track rest day
Track night at Mingara. Times will not be totally accurate as using whistle or shouted go with the gun to start races. Tailwind for the 60s that dropped as the evening went on.
60m (7.40). Ignore time as there was a break and I followed. Not called back and did not push through to the line.
60m (7.40) was a bit sluggish off the start.
200m (23.45) was good. Lane 6. Conservative early and tried to ignore Tyler Gunn who was lane inside me and went past me pretty quickly. Picked it up down the straight to catch the inside runner who had passed me early in the straight.
A bit sore today after races last night.
Tempo at Adcock. 2 * 8 * 100. Done with exercises as part of each rep rest (crunches, push ups, reverse crunches, squats), so each gets done twice in a set. Untimed runs and slower than usual tempo 100s. First set 10 crunches, others 5 reps. 2nd set all 10s.
Rained out but may have skipped doing a hard workout anyway today. Still feeling the effects of Tuesday night.
Speed at Adcock. Tailwind which was switching to the side. 4 * flying 20 with 30m acceleration every 3:00; 3 * flying 30 with 30m acceleration every 3:30.
4 * med ball (back to 3kg) circuit with push ups (14, 14, 14, 15) 1:30 rest.
Track rest day
Tempo at Adcock. Light rain after the third rep. 200m. 32.3, 33.3, 33.4, 34.0; 31.5, 32.4, 31.9; 26.4 (after 5 min rest and with 3 members of a training group doing their last intensive tempo rep).