Week 11 – Summary.

  • Started doing sprints sessions at Mingara with LWL squad

Resting HR (week avg): 53

Weight: 90.0 kg (+0)

Sleep: > 6.5 hours on 1 of 7 nights

Track sessions: 4 / 5

November 8

Track rest day

November 9

Sprints at Mingara. 2 * 3 * 30m from 3pt. 2 * 30, 2 * 40, 1 * 50 roll in 10m acceleration. 

November 10

Missed tempo

November 11

Massage. Very tight in the calves, especially the left. Some rough spots in hamstrings.

November 12

Track rest day. Did a 70m run at Gosford LAs. In joggers with little warm up. Took it easy 9.9.

November 13

Speed at Mingara. 4 * 30m from blocks. More about block set up. Attempted 2 30m cone runs. First done beside the cones and 2nd did not accelerate hard enough and started over striding. An accident waiting to happen. 1 * 150m. Had no pop for this run. Skipped the 120 to run next.

November 14

Tempo at Adcock. 200m 34.3, 35.6, 35.3, 35.4; 4 * 100m with wind, walk back(untimed).