Knox Masters 100615

3 sprints tonight 60m 8.3/400m 61.8/110m Hcp 1st no times.
A little javelin practice for good measure also.

Test Post

Just seeing if this is working ok

It has been a long time since my last entry here. Much water has gone under the bridge and many goals have and haven't been achieved. I've now been competing in the Victorian Masters at various events for 11 years and continue to love every part of it. Watch this space as i add entries now on a regular basis.

Thursday Evening
15mins run at even pace
Medball Abs and Mountain Climbers



Wednesday Evening
4 x 30m easy strides
3 x high knees and bum kicks
1 x 50 strides
3 x 14m practice starts
60m race - 2nd in 8.10
200m race - 2nd in 27.56
a little later
6 x 200m in 38-40 last on in 32



Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers



Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each



Sat/Sun off



Friday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each



Thursday Evening
15min run gradually increasing pace
Medball Abs and Mountain Climbers



Wednesday Evening
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 60m strides
1000m race - 3rd in 3:48
a little later
2 x 400m steady with 10mins rest



Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers


Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each

Sunday Evening
3 sets of high knees and bum kicks
1 x 70m strides
10 x 200m at 70% w/60sec rests
Medball Abs and Hillclimbers - 10mins



Saturday Evening
Various Upper Body followed by
15min run gradually increasing the pace.
Medball Abs and Hillclimbers - 10mins



Friday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Thursday Evening
15min easy run gradually increasing pace
with a sprint home last 150m
Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 15m practice starts
60m - 2nd in 8.4
Part of a 3x200x2 relay and my team
came in second



Tuesday Evening
15mins easy run gradually increasing pace
Medball Abs - 5mins



Monday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Sunday Evening
15min easy jog gradually increasing pace

Friday Evening
Various Upper Body work then
Air Squats 20/18/16/14/12/10
Lunges 20/18/16/14/12/10
Hillclimbers 32/28/24/20/18/14/10
all these done with 25secs slow jog
between each on the mini-tramp
Medball Abs 5mins various

Thursday Evening
15min easy run gradually increasing pace
with a sprint home last 150m
Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
1 x single grandstand steps
3 x 15m practice starts
60m - 2nd in ??
400m Hcp 4th in 64s
3 laps steady jog to cooldown



Tuesday Evening
15mins easy run gradually increasing pace
Medball Abs - 5mins



Monday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Sunday Evening
15min easy jog gradually increasing pace
Medball Abs - 5mins



Friday Evening
Various Upper body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Thursday Evening
15min easy jog on TM
Medball Abs - 5mins



Wednesday Evening
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
800m Hcp ?th in 2:51
A little while later -
800m relaxed jog followed even later by
400m relaxed jog.

Tuesday Evening
15mins Tempo run increasing speed
gradually after 8mins (not fast)



Monday Evening
600m easy jog warmup then
1 x 60m strides
600m - 2mins - 600m (steady pace)
Medball Abs - 5mins



Friday Evening
3mins easy jog warmup then
Then following exercises done like this
20/18/16/14/12/10 with 30secs jog
between each
Air Squats
Alternate Lunges
Hillclimbers
Medball Abs 5mins



Thursday Evening
600m slow jog warmup then
600m - 2mins - 600m (steady pace)
Medball Abs - 5mins



Two weeks of nothing at all then -
Wednesday Evening
Knox masters
4 x 30m easy strides
3 sets of high knees and bum kicks
3 x 20m practice starts
100m race - 2nd in 12.97 (Time???)
a little while later -
800m steady pace run
400m steady pace run
400m steady pace run
(just building up a little fitness again)