Week 5 – Summary.
- First week of full training for the new season.
- Big emphasis on diet. Cut the added sugars (flavoured milk, muesli bars, cake) and bread. Big first week change. There goes the water weight.
Resting HR (week avg): 58
Weight: 91.5 kg (-2.5).
Sleep: > 6.5 hours on 1 of 7 nights
Track sessions: 5 / 5
November 28 (Monday)
Rest day
November 29
Adock. Acceleration
2 * 5 * 20m. First set from flat 2md from push up position
3 * med ball and push up (10) circuit.
November 30
Adcock. Tempo.
4, 3 * 200m with walk across. Took it easy in runs. Any timed in 37 – 38 seconds range.
December 1 (Thursday)
Adcock.
2 * 4 * flying 20m off 30m.
20 * lunge with upward reach, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 4 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
3 * med ball and push up (10) circuit.
December 2
Rest day.
Felt very flat today. Combination of diet change and a few hard sessions. Had to add extra eating with protein shake as running too large a deficit.
December 3
Adock. Speed work. Done late in the day. Still a little fatigued.
5 * 20m from flat start. Stopped session due to a big week.
December 4
Adock Tempo.
4, 3 * 200m with walk across. First set 34.5 – 35.5 and felt good. Second set took it a little easier.