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).