Week 13 – Summary.

  • Real racing is good.
  • 1 Australian record goal achieved

Resting HR (week avg): 52

Weight: 89.5 kg (-0.5)

Sleep: > 6.5 hours on 3 of 7 nights

Track sessions: 3 / 5

November 22

Track rest day.

November 23

Acceleration at Mingara. 5 * block starts. Working on position of hips, back foot and coming up without all pressure on arms. 3 * 40m plus 10m roll in. 100m rhythm run with a 10m roll in.

November 24

No training. Wet but also lazy.

November 25

No training. Wet day.

November 26

5 minute plank circuit with bicycle crunches. Brief stop in last elbow plank.

November 27

Races organised by Illawong Athletics Club. Illawong High Velocity Meet. Windy, cool day and cold by the end. Lots of entrants, with 16 heats of just the male 100m.

100m – 11.44 (+2.0). Australian M50 record. Long time in set and not much of a start. From the video. First stride was minimal. Steps over the 100m. First 40: approx 24, 50: just under 31, 100: 53. https://www.youtube.com/watch?v=ND2KT7E1B7w

200m – 23.41 (+1.6). Skipped the 400m so a long wait until the 200m which was made 30 min longer by a power outage when I was already warmed up. Like many did I was about to leave when they restarted racing. Conservative early but felt ok so accelerated off the bend and finished ok.

November 28

Races at Maitland. Hunter Summer Series 1. Another cool, windy day. Would not have gone but this is one of the few chances to run the 60m and try for that Australian record.

60m – 7.58 (-2.7). Missed the Aus record which is 7.40.

100m – 11.82 (-0.1). Tired and no zip for this race.